This article is intended solely for informational purposes. It is not meant to be taken as, and should not be construed, as medical advice. Any changes to your lifestyle or diet should be done in consultation with your doctor or health care professional.

Testosterone in an important hormone for both sexes. It supports muscle growth, a lean physique, mental clarity and memory. For men, it has additional benefits related to developing and maintaining masculine characteristics, and for sexual health.  Its levels drop as we age unless we’re being proactive to make them higher.

If your T levels are dropping, you could ask your doctor for hormone injections, but they can have negative side effects. But some people prefer to try to raise their T levels without injections.

To raise testosterone naturally:


  • Probably. But I’m not convinced that it’s as safe.
  • For one thing, when you start injecting testosterone, your body may start producing less due to a negative feedback effect. For another, there is an inherent (though very small) risk of infection whenever you inject a substance with any substance (breaking the skin barrier). The risk goes up if you’re injecting yourself, not having it done medically. Why take that risk if you don’t have to?
  • For another, if you’re male and something increases your T levels, the odds are it’s good for you in other ways. Low T is just one symptom among many that you’re not in optimal health. Doing things to correct it with diet and exercise can have benefits that go beyond the benefits of higher testosterone.
  • Related article: “Many Men Risk their health by Taking Testosterone When They Don’t Need It.”


  • Eat EGG YOLKS (eggs are rich in a form of cholesterol needed by the body to make testosterone)
  • Take fish oil high in DHA
  • NOTE: Some studies suggest that vegans have higher T levels than meat eaters. Other studies suggest that people who eat animal-based foods, particularly oysters, have higher T levels. Whatever diet you eat, make sure it’s rich in zinc and magnesium, which are needed in the production of testosterone.
  • Some men may want to avoid cruciferous vegetables (CV) because they can decrease DHT levels. To me, it’s a balance; CV does protect against cancer and assist in removing toxins from the body. If you’re doing enough things to keep your T levels high, I don’t think there’s a big danger in CV having a negative effect. If your T levels are low or borderline, avoiding them for a while might be beneficial.


  • Flax
  • Licorice
  • High PUFA vegetable oils (such as soy oil, sunflower oil, canola oil)
  • Mint, peppermint and spearmint. 

My regimen:

  • HIIT exercise at least 3 x a week (currently daily)
  • Sun exposure (15-30 minutes of direct full body exposure per day when the sun cooperates)
  • Cold showers followed by red light therapy
  • I used to be obese (almost 50 pounds overweight). I went on a ketogenic diet for a while and did a lot of fasting to lose body fat. My general energy and interest in sex increased as the excess body fat came off.
  • Diet:
    • Egg yolks
    • Oysters twice a week
    • Eating fish daily (sardines or salmon)
  • Supplements (taken together):
    • L Reuteri 6475 (Biogaia) (I make a yogurt from it)
    • Boron
    • Astaxanthin + Saw Palmetto
    • PQQ + CoQ10
    • Zinc and selenium
    • Ahwagandha
    • I sometimes take a Gaia product called Male Libido. Some of the ingredients claim to increase testosterone. I haven’t checked to see whether this is true. It does amp up the sexual experience for males. Similar products with a different spectrum of ingredients are made for women.