“I’m trying to give up sexual innuendos, but it’s hard. So hard.” — Someone wise (and hilarious)
Let’s talk testosterone.
Whether your goal is to lose fat, gain muscle, perform better in the gym or, let’s be honest, improve your performance elsewhere, testosterone plays a central role. It’s the king of hormones when it comes to strength, energy, motivation, and overall vitality.
Why Testosterone Matters
Testosterone is the primary male sex hormone (though women have it too), and it impacts:
- Muscle mass and strength
- Fat distribution
- Libido and sexual performance
- Bone density
- Mood, motivation, and energy
- Red blood cell production
Men generally have about 15 times more testosterone than women, which is one reason they tend to have more muscle and less body fat.
Low testosterone, on the other hand, is linked to fatigue, depression, stubborn fat, decreased performance, and yes — difficulty getting or maintaining an erection. Not ideal.
If you want to be leaner, stronger, more motivated, and just feel like a better version of yourself, this is the hormone to focus on.
How to Increase Testosterone Naturally
1. Lift Heavy Things (Often)
Resistance training, especially heavy compound lifts like squats and deadlifts, is one of the most effective ways to boost testosterone. A high-rep set of squats (think 15–20 reps) has been shown to cause a noticeable T spike.
More muscle = more testosterone. More testosterone = more muscle. Win-win.
2. Eat to Support Hormones, Not Just Calories
Diet is crucial. Here’s what helps:
- Protein to support muscle mass
- Healthy fats from foods like avocado, olive oil, nuts, seeds, fatty fish, and yes, even some saturated fats from beef or coconut oil
- Micronutrients (see point 5)
Forget low-fat diets. Healthy fats are your testosterone’s best friend.
3. Control Stress (Cortisol Is a Testosterone Killer)
When cortisol (your stress hormone) goes up, testosterone goes down. Chronic stress from work, poor sleep, and daily chaos can sabotage your T levels.
Manage stress like your testosterone depends on it — because it does.
4. Get Your Vitamin D (Sunlight or Supplement)
Vitamin D plays a huge role in testosterone production. But unless you live somewhere sunny all year round, chances are you’re deficient.
- Get outside when you can.
- Eat foods like egg yolks, fatty fish, beef liver.
- Supplement if necessary.
Studies show that 3,000 IUs per day can increase testosterone by up to 25%.
5. Optimize Vitamins & Minerals
- Zinc: Critical for testosterone. Many people are deficient.
- B vitamins: Support sperm quality and energy.
- Vitamin A, C, and E may also help, but more research is ongoing. When in doubt, test your levels or work with a nutrition coach.
6. Avoid BPA and Estrogenic Chemicals
Limit your exposure to hormone-disrupting chemicals found in:
- Plastics (especially food containers)
- Tap water
- Many cleaning and personal care products
Look for BPA-free labels and use glass or stainless steel when you can.
7. Prioritise Sleep (Your Testosterone Is Built at Night)
A week of 5-hour sleep can drop your testosterone to the level of someone 10–15 years older. Men who sleep poorly not only have lower T, but also smaller testicles and a 29% lower sperm count.
Want better workouts, better fat loss, and, well… bigger balls? Sleep more. Simple.
8. Reduce Alcohol Intake
I’m not saying never drink again. But heavy drinking (20–30 units per week or more) suppresses testosterone and makes fat loss harder.
Real talk: You’re not 22 anymore. If you want serious results, you need to treat your body accordingly.
Real Results: Meet Chris
Chris was 38, trained regularly, ate relatively well, but couldn’t lose the last bit of fat, especially around his midsection. He drank socially, but heavily: around 25 units per week.
We tested his testosterone levels with a simple at-home saliva test (yes, you can get these on Amazon). The results were a wake-up call.
Over the next 12 weeks, Chris dialed in his sleep, reduced his drinking, and improved his nutrition. When we re-tested his T levels, they were well above the average for his age.
He also dropped 18 pounds of fat and hit new personal bests in the gym.
That’s the power of optimising testosterone, naturally.
Final Thought
Whether you’re a gym-goer, a busy professional, or just someone wanting to feel more energised and perform better in life, testosterone matters.
And boosting it naturally is not only possible, it’s within your control.
Lift heavy. Eat smart. Sleep deep. Manage stress. Stay sharp.
The rest will take care of itself.
My name is Gav Gillibrand and I help busy & high performing men lose 20-60lbs in 3-6 months & keep it off for life. Burn fat, build muscle & skyrocket energy. 750+ men transformed and counting…
Here’s how I can help you:
2. Book a FREE 15min Body Transformation Strategy Call with me – pure value, no strings, just answers about your health & fitness.
