This post may contain affiliate links at no additional cost to you. As an Amazon Associate I earn from qualifying purchases. Click to view our full disclosure.

Looking to be a raging bull in and out of the bedroom and stack on clean muscle mass and look shredded naturally?

Perfect, you are in the right place.

You are reading this to learn how to increase your testosterone naturally without the need to use performance-enhancing drugs (PEDS) that may cause health issues. Fella’s, then read this entire article and you will be ahead of most people.

Healthy and balanced levels of testosterone will give you the boost in the gym (and in the bedroom) you require to increase muscle mass naturally.  

Let’s take a closer look at the king of hormones and see how you can naturally optimize your T-levels through lifestyle changes and natural supplements.

What is Testosterone?

Testosterone is the most important male sex hormone (although women have small amounts, too), and it plays a big role in sexuality and reproduction, as well as impacting your overall health and well-being.

If you’re looking to bulk up, testosterone is vital in building muscle mass and increasing strength and energy.

In fact, ramping up your testosterone levels can give you rapid gains in just a few weeks.

Why Do Testosterone Levels Matter?

It’s a scary thought, but testosterone levels peak from around the age of 25 to 30. Once you hit 30, the levels of testosterone in your body start to drop each year, and you may experience some nasty side effects which aren’t ideal for us men.

Here are just a few.

  • Decreased sex drive (Nooooo!)
  • Infertility
  • Depression
  • Fatigue
  • Reduced muscle mass (It’s hard enough already)

There is even a link between low testosterone and an increased risk of disease, obesity, and early death.

So yeah, testosterone levels matter!

Boosting your testosterone levels at any age will help you gain muscle mass and improve your general health.

1. Choosing foods that help boost testosterone

Diet for muscle growth

Your diet has a huge impact on your overall health and hormone levels, including your testosterone production.

While you should try to maintain a balanced diet with plenty of protein, carbs, and fat, research indicates that healthy fats are the biggest determinant in keeping your testosterone regulated.

Boost your testosterone naturally by including healthy fats in your diet, such as olive oil, peanut butter, egg yolks, and avocados. (You smashed avocado on toast blokes got this covered).

An ideal diet should include at least 50 percent fat from these types of healthy sources.

It’s also important to note that yo-yo dieting can cause a massive disruption in your hormone levels.

So remember to stay consistent and stick with an overall balanced, healthy diet. You don’t need to follow any major diet plan.



Weight training is one of the biggest testosterone-boosting activities you can do. The more muscles you use, the more testosterone your body will pump out.

While at the gym, train hard with compound lifts like deadlifts, squats, and bench presses to maximize the testosterone secretion in your body. After all, nothing makes you feel manlier than a deadlift.

But keep in mind that training harder doesn’t necessarily mean training longer.

In fact, overtraining with long, drawn-out workouts (over an hour in length) may actually spike your cortisol levels, subsequently reducing testosterone.

It’s a balancing act, but listen to your body!

So to maximize your testosterone, avoid overtraining and get the biggest bang for your buck with compound movements.

Unsure about what training method to use to gain muscle? We recommend starting with a 5 day workout split here.


Sleep for testosterone

If you’re not getting enough sleep, your body will have trouble regulating the hormones and chemicals in your body – including testosterone. 

Researchers found that testosterone levels can dip as much as 15 percent in men who get only five hours of sleep each night. (Stop looking at social media and turn the damn phone off)

Most experts agree that you need at least 7-8 hours of sleep each night to keep you healthy and keep your testosterone pumping.

So start counting those sheep and get a good night’s rest.

4. Take Vitamins, Minerals, and Supplements that boost testosterone naturally

According to recent studies, Vitamin D can naturally boost your testosterone levels, so try to get at least 15 minutes of sunlight each day.

If the weather just isn’t cooperating, you can also eat more foods rich in Vitamin D – salmon, egg yolks, and mushrooms are a few great options.

A zinc deficiency may also be linked to low testosterone levels. This deficiency can be corrected through your diet as well as with foods such as yogurt, fish, and pumpkin seeds or supplement.

Make sure you are consuming enough micronutrients and greens. If you feel like you are lacking, read our best greens supplement article.

5. Excessive Fat storage and Obesity 

If you’re overweight, your testosterone may be well below normal levels.

One study found that young obese men have up to 50 percent less testosterone than young men at a healthy weight.

By shedding excess fat, you can significantly improve your testosterone production.

If you need to lose weight and gain lean muscle, start training a 5 day split including steady-state cardio, you can read our article on which cardio machine burns the most calories per hour.

You can combine this with a fat-burning supplement, Instant Knockout is one of the best on the market for fat loss and we have done an in-depth review on the science and how it works!



Now us blokes keep a lot of our problems to ourselves and can have a lot on our plates. If you are you constantly stressed out. You may be negatively impacting your testosterone levels. (Sorry fella’s)

It’s no secret that high levels of stress cause all sorts of health problems and issues in the body.

Long-term stress also causes a spike in cortisol, which negatively impacts testosterone.

Unnaturally high cortisol are also linked to weight gain and excess storage around your organs, both of which can lower your testosterone.

When feeling stressed out I try and relax with a meditation app like Headspace to give my mind a chance to recharge and to help my stress levels get back under control.

I do regular weight training which also helps reduce stress – something physical like a kickboxing class is a great way to knock out pent-up frustration as well. I generally do Muay Thai with my brother-in-law every so often.

Learning to better manage stress, you are optimizing your testosterone production!


Sex to increase testosterone

Aside from stress, there are lots of other daily lifestyle habits to consider that may affect your testosterone levels.

For example, drug and alcohol abuse have both been linked to a decrease in testosterone, so avoid excessive use of these substances.

You’ll be glad to hear this fella’s, a healthy sex life also plays a key role in maintaining testosterone.

So yes, you should have more sex – It’s science!

And if you supplement with Alpha Mars, believe me, you’ll be a raging bull which your other half will enjoy. 


Make these lifestyle changes to your diet, training, and daily habits to boost your testosterone naturally and improve your overall health and well-being. 

Plus, you’ll reap all the muscle-building benefits and impress your partner in bed! She’ll be calling you the raging bull.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.