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Top 8 Secrets to Boost Your Testosterone Levels Naturally & Fast

Almost since the beginning of bodybuilding, testosterone has been known as an important factor – especially when aiming to sculpt your dream physique.

In fact, it’s for this very reason that steroids exist. But steroids are known for causing unwanted side effects such as liver damage & gynecomastia (man boobs).

The good news is that there are ways to naturally increase your test levels – easily and safely.

So how do you achieve this?

Well, that’s exactly the question we’ll be answering in this article. Take a look and find out:

How To Boost Your Test Levels Fast

1. Strength Training

a man squatting during a strength training workout to boost testosterone levels naturally and fast

If you’re reading this article, then you’re probably already lifting weights in the gym. But it’s important to make sure you reduce the volume and follow a strength training program.

Why? Because studies have shown that endurance training reduces testosterone levels [1].

But there’s good news; it’s also been proven that strength training encourages your body to produce more growth hormone and testosterone [2]. Pretty sweet, right bro?

Bottom Line: Strength training increases test levels, while endurance training has shown to decrease it. So lower the number of reps per set, stack the weight, and get strong AF.

2. Cut Down On Sugar Intake

man saying no to sugar to reduce his intake and boost testosterone naturally and fast

Let’s think about heroes and villains for a second. If Batman was testosterone, then Monosaccharides (simple sugar) would be The Joker.

What are simple sugars? Answer: simple sugars are found in cans of soda, candy, cakes, and other bad, tasty foods.

They’re considered ’empty calories’ as they add calories to your diet, without providing any nutritional value (such as vitamins or minerals). Basically, simple sugars make it more likely for you to go overboard on calories and increase your body fat.

But that’s not the worst part; studies have shown that consuming high amounts of sugar directly decreases your testosterone levels. [3]

Bottom Line: If you want to increase and keep your testosterone levels high, then cut back on your sugar intake. Stay away from soda, candy, and other sweet foods.

3. Eat More Healthy Fats

healthy fat sources such as avocados olive oil nuts and coconut oil

Fat’s gained a bad reputation in the past, so we’re glad people are starting to get wise.

Simply put, monounsaturated and saturated fats have actually shown to boost your test levels [4].

For this reason, instead of avoiding fats – you should make room for some nuts, olive oil, avocados, and coconut oil in your diet. Check out our guide to good fats for muscle building here.

But use some common sense bro; eating fried chicken and fries every day won’t do yourself any favors. Choose good fats, not the cheap and nasty kind.

Bottom Line: Fats (monounsaturated & saturated) have proven to raise testosterone levels.

4. Sleep For 7-8 Hours Every Night

a man sleeping for 7-8 hours to boost testosterone naturally and fast

This is important; in an age where we prioritize work (everyone has to make money), the first thing that’s reduced is sleep. Some of us even brag about getting little to none hours per night.

However, if you’re wanting elevated testosterone levels, then you’ll need to start going to bed earlier.

Why? Because studies show that 7-8 hours of sleep is optimal to maximize test levels naturally. In the same analysis, men who slept less than 5 hours recorded the lowest testosterone levels [5]. Do you still think it’s worth slamming Netflix till the early hours?

Bottom Line: Sleeping for at least 7-8 hours will provide your body with a boost in testosterone levels.

5. Natural Testosterone Boosters

Bodybuilder holding testosterone booster capsule

The reason you’re reading this article might be because you want to pack on muscle – making the changes to your body you’ve dreamed about.

Well, natural testosterone boosters can provide your body with numerous ingredients proven to raise your hormones – as long as you pick the right one.

We’ve had the problem of trying many ineffective test booster supplements – wasting time and money. So, we rated and reviewed the top contenders in the market to find the best ones.

Our top choices all have substantial scientific backing behind their ingredients. Plus, they’re totally free from proprietary blends, meaning there’s no mysterious ingredients. Their all-natural profile also means there’s a minuscule chance of experiencing side effects – unlike dangerous, synthetic hormones abused by athletes and regular men alike.

Click here to be taken directly to our Best Testosterone Booster Supplements page. 

6. Lose Weight

Less overweight man stood next to a more overweight man

Excessive body fat percentages can cause vein clogging, raised cholesterol levels, and other metabolism shenanigans that can mess with your hormones and slow down your testosterone production. [6]

With that in mind, saying that losing weight is a great way of raising your test levels should come as a no-brainer.

So, if your summer bulk went a little bit too well, maybe you should consider speeding up the process with the cutting season. Fortunately, if you take our first piece of advice about lifting heavy you’ll torch through body fat.

Studies have shown that intense strength training is highly effective at burning calories whilst supporting the maintenance and building of lean mass. Simply put, you won’t get skinny fat.

Not only that but weight training can even induce the EPOC effect. [7] Long story short, you’ll keep burning calories even once you’re finished. Now grab some chalk, clean up your diet, and raise that T!

7. Go Hunting

meme showing moose in a car with hunter strapped to the roof showing hunting boosts testosterone

Now before every vegetarian, vegan, animal lover, tree hugger and PETA supporter get extremely triggered, let’s all just take a deep breath and calm down for a second.

Not all hunting is good, exterminating endangered species is a douchebag move and deserves judgment, but some game animals breed like crazy in the wild and need population control.

They basically eat everything in their sight; deer are known to eat bird eggs and other smaller animals. So yeah, before you go crying for Bambi, remember that he’s a dick too.

Now back to the topic of test boosting. In 2013, an interesting study [8] was conducted on Bolivia’s indigenous people that live in the Amazon forest. It showed that their testosterone and cortisol levels spike each time they make a successful hunting trip.

But that doesn’t mean go and start pot shotting every bird in the tree. Remember there as certain laws around hunting that must be respected. Don’t be a douche and grab your game the right way.

8. Surround Yourself With Hot Women

Dan Blitzerian surrounded by attractive women

Depending what end of the gene pool your dad doused his hose in before you were conceived might matter here. Because if you’re one ugly S.O.A.B it’s gonna be a tough ride, bro. But if you’ve got more handsome DNA than the inside of Prince Charming’s Fleshlight you’ll be A-Okay.

What we’re talking about is surrounding yourself with hot women. Genuine 10/10 smokers that you’d drag your nuts across hot coals just to see naked. Why? Well, other than just because tiddies are awesome, it will raise your testosterone.

That’s what scientists are saying anyway [9]. Dang, who wouldn’t want to be one of those test subjects? It’d be way better than being part of the group seeing what the max barbell to shin threshold is.

But don’t go thinking it’s a good idea to start settling down, even if your chick is majorly hot. Did you know that being in a committed loving relationship could plummet your T down by 21%? [10] Well, now you do!

So play the field like the alpha you were born to be bro, save the romance for the puny little betas.

Testosterone Boosting Workout

a testosterone boosting workout to boost testosterone levels naturally and fast

We mentioned that a strength training program can help boost your test levels.

Well, for those new to weight lifting; we’re giving you a quick testosterone boosting workout routine here. Because if you hit the iron with clear intentions, you’re more likely to see results.

This is filled with compound lifts – as it’s well-known that these exercises encourage your body to release higher amounts of T. Big ass heavy compound lifts that bend the bar is what will set your balls blazing! Forget your usual less-than-average 6-day bro split.

Make sure to take enough rest between each set. Because if you can’t perform at your best and start burning out like a p*ssy, Test production won’t be optimized.

Check it out:

  • Chest Press – 3 sets of 5-6 reps
  • Clean & Jerks – 3-6 sets of 5 reps
  • Squats – 3 sets of 5-6 reps
  • Military Press – 3 sets of 5-6 reps
  • Deadlifts – 3 sets of 5-6 reps


  1. Wheeler G. D. Endurance training decreases serum testosterone levels in men without change in luteinizing hormone pulsatile releaseJ Clin Endocrinol Metab. 1991 Feb;72(2):422-5.
  2. Craig B. W. Effects of progressive resistance training on growth hormone and testosterone levels in young and elderly subjects. Mech Ageing Dev. 1989 Aug;49(2):159-69.
  3. Caronia LM. Abrupt decrease in serum testosterone levels after an oral glucose load in men: implications for screening for hypogonadism. Clin Endocrinol (Oxf). 2013 Feb;78(2):291-6.
  4. Volek J. S. Testosterone and cortisol in relationship to dietary nutrients and resistance exercise. J Appl Physiol (1985). 1997 Jan;82(1):49-54.
  5. Elizabeth B. C. The Association of Testosterone Levels with Overall Sleep Quality, Sleep Architecture, and Sleep-Disordered Breathing. J Clin Endocrinol Metab. 2008 Jul; 93(7): 2602–2609.
  6. Grossmann, M., Tang Fui, M. and Dupuis, P. (2014). Lowered testosterone in male obesity: Mechanisms, morbidity and management. Asian Journal of Andrology, 16(2), p.223.
  7. Elliot, D., Goldberg, L. and Kuehl, K. (1992). Effect of Resistance Training on Excess Post-exercise Oxygen Consumption. The Journal of Strength and Conditioning Research, 6(2), p.77.
  8. Trumble, B., Smith, E., O’Connor, K., Kaplan, H. and Gurven, M. (2013). Successful hunting increases testosterone and cortisol in a subsistence population. Proceedings of the Royal Society B: Biological Sciences, 281(1776), pp.20132876-20132876.
  9. VANDERMEIJ, L., BUUNK, A., VANDESANDE, J. and SALVADOR, A. (2008). The presence of a woman increases testosterone in aggressive dominant men. Hormones and Behavior, 54(5), pp.640-644.
  10. Burnham, T., Chapman, J., Gray, P., McIntyre, M., Lipson, S. and Ellison, P. (2003). Men in committed, romantic relationships have lower testosterone. Hormones and Behavior, 44(2), pp.119-122.
[Updated 2018 due to popular demand]

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