Why do we want to boost Testosterone levels?

Bigger muscles. Less body fat. More energy. A better attitude. More confidence. Quicker wound healing. More attractive to females! These sound like the promises of a miracle drug. But it’s actually a list of the research-proven effects of testosterone.

Men with lower Testosterone levels show specific signs indicating their reduced testosterone levels such as expressing feelings of edginess, anger, irritability, and aggression.


A group of men were studied displaying the aforementioned signs and their tests results showed they did indeed have low Testosterone levels thus confirming the link between the signs and low testosterone.

Upon discovering these results Testosterone replacement therapy (TRT) began. After two months of TRT treatment to bring Testosterone to normal levels, their anger and agitation decreased and their sense of optimism and friendliness heightened.

Sufficient testosterone levels have also been connected to a reduced risk of cancer and type 2 diabetes compared to men who are T-deficient.

Testosterone plays a key role in building muscle and fighting fat.

Healthy testosterone levels improve the body’s ability to repair muscle tissue broken down during exercise, bettering your ability to gain and maintain muscle mass. As Testosterone levels decrease which they do gradually after about age 30, Lower T levels mean we store more fat. Higher body fat results further in lower levels of testosterone.

 Increasing your Testosterone levels

I’m afraid there is no “secrets” or easy shortcuts to increasing your Testosterone. If you were expecting some magical potion or supplement I am afraid I will have to disappoint you.

The solution is in your daily diet. Specific Changes to your diet provide a permanent way to increase your T concentrations and allow you to benefit from everything outlined previously.


Our diet plays a huge role in our testosterone production. Our glands need certain minerals — like zinc and magnesium — and vitamins such as Vitamin D to get testosterone production started.  Also our Leydig cells need cholesterol to make testosterone.

The biggest change that needs to be made to any diet is increasing your fat and cholesterol intake. Studies have shown that higher fat and cholesterol consumption results in increased levels of total Testosterone. The emphasis on increasing fat and cholesterol consumption means that fatty oily fish eggs and steak are going to be the staple of your diet.

It’s not just all meat, vegetables have their place too.

Cruciferous vegetables like broccoli, cauliflower, and cabbage — can help boost T levels by removing estrogens in our body that lower our T. As well as helping to keep the gut and intestines healthy and clean with high amounts of fiber.

The foods that will increase your T levels

  • Meats (beef and steak organic grass feed)
  • Eggs (whole organic eggs)
  • Nuts ( Brazil nuts/ almonds raw not Roasted)
  • Fish (oily salmon/ makrell)
  • vegetables (cruciferous veg/ avocados and spinach)

Meats (Grass fed Organic beef)

Grass fed organic Beef should be a favorite of testosterone lovers everywhere.

It has many testosterone boosting qualities: Such as high Zinc levels and a good saturated to polyunsaturated fat ratio. Beef is incredibly rich in B12, iron, selenium, phosphorous and riboflavin and Creatine all helping to boost natural Testosterone.

The choice in beef should be grass fed organic beef as majority of supermarket beef is pumped full of chemicals and hormones. These chemicals increase the size, weight and change the colour as well as oestrogen to increase milk production in cows.  Ingesting these unwanted chemicals and additives can also cause a reduction in testosterone levels and chronic inflammation.

Eggs (Organic free range)

Apart from the white being a great source of protein, the high levels of naturally occurring cholesterol in the Yolk is actually used by your body to create Testosterone. This is contrary to what most people think, believing the yolk has a negative impact on your cholesterol levels. Also the yolk contains high levels of vitamin D also used by the body to create the Testosterone hormone.

Eggs Many eggs

Organic eggs contain more nutrition, higher protein content and biological value of protein, higher cholesterol and higher Vitamin D, the choice is clear.

Nuts (Brazil nuts and almonds raw only)

Brazil Nuts and almonds both have high amounts of calories from healthy mono-unsaturated fatty acids and in addition to selenium, they contain very good levels of other minerals such as copper, magnesium, manganese, potassium, calcium, iron, phosphorus, and zinc.

Copper helps prevent anemia and bone weakness (osteoporosis). Manganese is an all-important co-factor for the antioxidant enzyme, superoxide dismutase. All of which contribute to higher T levels.

They need to be unprocessed and raw as roasting and salting (even though makes them taste amazing), the roasting process changes the chemical make-up of the fats turns the healthy fats rancid, this then leads to increased inflammation and a decrease in T levels.

Oily fish

Oily fish has a large amount of highly absorbable protein, vitamins and mineral such as Zinc and magnesium. Oily fish contains high levels of Omega-3  and  has been shown to increase production of Luteinizing Hormone (the hormone responsible for triggering the testes to produce Testosterone).

Sample meals that boost T levels and taste great


Chorizo and scrambled whole eggs cooked in organic grass fed butter


Chuck a knob of grass fed organic butter in a frying pan, chuck in a few slices of organic Chorizo and cook on a low heat to keep the fats from turning rancid.

Chuck in 3 to 4 organic free range eggs and scramble.

Add Cayenne pepper for a metabolic boost.


T salad

Steak, Avocado, Brocolli, crushed Brazil nuts and almonds, Olives, Olive oil or Udos choice


Fry your steak in either extra virgin olive oil or butter, or a combination of both on a low heat so not to effect the fats.

Allow to cool and slice into bite size chunks.

Lightly steam your broccoli, as over cooking can reduce the effects of the fiber and also make it smel, it should have a firm light crunch to the stem areas.

Add pitted olives and a whole chopped avocado.

Dress with extra virgin olive oil or my preference is udos choice blend.

Add the crushed nuts on top and enjoy.


Fish Dinner

Grilled salmon, Spicy Cauliflower, Salad Olives nuts olive oil Spinach soft boiled egg


Grill the wild salmon skin on (full of omega 3 fats) season to your preference till done.

Break apart the Cauliflower and place on a baking tray, Sprinkle and toss in extra virgin olive oil then add Cayenne pepper and paprika to taste, bake in the oven until edges turn brown.

Mix spinach (raw) olives and crushed nuts and mixed seeds such as sun flower and pumpkin (raw of course) dress with olive oil or udos choice blend. and top with a soft boiled egg.


Snacks and supplements

Nuts and seeds
For snacks if you are hungry throughout the day, eat brazil nuts, almond and walnuts also consume seeds such as pumpkin, sunflower seeds and pine nuts. making sure they are raw and unbaked or salted.

Foods increase testosterone naturally_3

Beef jerky

A good protein snack is beef jerky where available if you don’t have a meal available as you can’t always tell where the beef has come from and what chemicals it has had in it before the jerking process.

Chicken and steak strips

Plan ahead, take a small container of chicken breast, and steak strips with you every where just incase you get caught out without a good meal.


3 Supplements to increase T levels further

Vitamin D

Getting it from food is good, but to boost the T levels even higher take supplement Vitamin D for greater levels. The Institute of Medicine recommends 4,000 IU as the upper level of vitamin D intake.

Testosterone levels will increase significantly in the vitamin D. Most men should take up to 4,000 IU daily. However, it’s a good idea to have your doctor check your D level, since many men are deficient in vitamin D and may require a greater dose.


Zinc raises testosterone levels by inhibiting the enzyme aromatase from working. Aramatase is an enzyme that converts testosterone into estrogen. Taking zinc in Picolinate form last thing at night away from all other supplements and meals will maximize its absorption and lead to greater increase in T levels

Essential fatty acids
Increasing the levels of Omega-3  and  increasing the production of Luteinizing Hormone, will greatly boost your testosterone levels, take a high quality full spectrum omega fish oil containing 3,5,6,7,9 omega fatty acids. Also recommended especially with food is the udos choice blend essential fatty acid oil.

Adding all these tips together will naturally increase your T levels, and enhance your life through more strength, more energy, and maybe even more sex!

Eat hearty and ENJOY! How to increase testosterone naturally 

Paul Cheesman


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