Home Stoic Manliness How To Increase Testosterone Through Diet

How To Increase Testosterone Through Diet




What You Need To Know:

  • As a man, you can change your life by changing the way you eat
  • Testosterone is created optimally through a combination of fasting followed by intentionally feasting on dietary fats, HDL cholesterol, gluten-free carbs, moderate protein and essential micronutrients
  • Grab your free copy of my book The Man Diet for all of the practical know-how to optimize your testosterone levels on a daily basis 

You can literally change your life as a man by changing the way you think about eating.

When you make your plate subservient to your testosterone levels you’ll notice surges of energy throughout your day, more mental clarity and focus, your abs will start to pop like they never have before, and you’ll rediscover your libido (or rather, your lady will) and you’ll become the king of your bedroom, again.

When you eat like a man, you become more of a man; testosterone levels and all.

So how do you increase testosterone through diet?

Intermittent Fasting

You’ll see massive improvements in your testosterone levels by changing the way you eat. But you’ll notice an even larger surge of testosterone flowing through your veins by changing when you eat.

Intermittent fasting (refraining from eating for a period of time) is mandatory to increase testosterone through diet, and the practice is a simple one. All you need to do is divide your day up into 2 portions – a fasting portion and a feasting portion. Specifically, a 16-hour fasting portion and an 8-hour feasting portion.


  • One study recorded in Acta Endocrinologica, investigated whether short term fasting would affect the testosterone levels of 9 obese men. They discovered that a simple 16-hour fast can increase testosterone levels by 180%, and increase luteinizing hormone (LH), a direct precursor to testosterone by 67%.
  • Another study published in the Journal of Clinical Investigation, discovered that a full 24-hour fast can increase growth hormone by 2,000%. Growth hormone mobilizes your body’s fat stores and glucose and as result, uses it for energy. This process also increases your testosterone levels.

Eat Dietary Fat

Fat is essential to increase testosterone through diet, particularly saturated and monounsaturated fats. Studies confirm that in order to achieve optimal testosterone levels through your diet, it must consist of between 30-40% fat content.

  • One study Published in the Journal of Steroid Biochemistry, measured the effects of low-fat diets on the testosterone levels of 30 healthy men. The researchers decreased their fat intake from 40% to 25% of their daily energy intake for 6 weeks, and the results were only negative for these men and their hormones. They saw a reduction in free testosterone levels, testosterone and androstenedione, indicating that low fat diets can have disastrous biological effects on men.
  • An additional study sought to discover the effects of different types of fat on testosterone levels and discovered that while a diet high in saturated and monounsaturated fat increases testosterone levels, a diet high in polyunsaturated fat decreases testosterone levels.

Eat Gluten-Free Carbohydrates

Unlike most modern fad diets, eating like a man actually requires that you consume plenty of carbohydrates. Gluten-free carbohydrates that is.

  • In a study published in the Journal of Clinical Endocrinology and Metabolism, two groups of 8 normal and obese men were given diazoxide, a drug that suppresses insulin (sugar as from carbohydrates) release, three times daily for 7 days. After the test, researchers discovered that free and total testosterone levels had shrunk, indicating that the male body needs sugar produced from carbohydrates in order to create testosterone.
  • Another study involving 7 men, measured the effects of a low carbohydrate-high protein diet, and a high carbohydrate-low protein diet on their hormone levels. The results showed that testosterone and dihydrotestosterone (DHT) were significantly lower in the high protein-low carbohydrate group and cortisol (stress hormone) was higher as well. From this study, the evidence is clear that carbs both increase testosterone levels and reduce cortisol levels, which acts as your body’s anti-steroid hormone.

Eat Protein

Though protein is the least important macronutrient of the 3 (fat, carbohydrates and protein), you still want to get enough protein into your daily diet to promote muscle building. And as the studies above showed, you want to avoid high-protein diets in which a majority of your energy intake comes from chugging down protein shakes and eating lean chicken breast with every meal. Keep your protein intake around 20-30% of your daily caloric intake.

  • In this fascinating study, researchers made trained male participants consume different diets with different macronutrient compositions (low-fat, high carb, high protein, etc.) for a total of 17 days. They discovered that, across the board, the more protein each subject consumed, the lower their serum testosterone levels fell.

Consume Loads of Cholesterol

Cholesterol is a direct precursor to testosterone levels. Your body won’t produce testosterone without cholesterol. And even though medical professionals have railed against cholesterol as an opponent to your overall health, the evidence that cholesterol causes harm in the body is very inconclusive. In fact, it’s ill-informed opinions like this that have contributed to the general decrease in testosterone levels for generations. Here are the facts on cholesterol and testosterone:


  • In a self-experimental study conducted by Brett McKay from The Art of Manliness, he tested the effects of a high-fat, high-cholesterol diet on his own testosterone levels over the course of 90-days. With plenty of eggs, steak and bacon, Brett doubled his testosterone levels (with the use of other T-boosting lifestyle changes as well).
  • Other studies, such as these (1, 2, 3, 4) show a direct correlation between HDL cholesterol and testosterone levels. It’s an undisputable fact. If you want to increase testosterone through diet, you need to get a solid amount of cholesterol into your meals.

Lock Down Your Micronutrients

Consuming adequate amounts of micronutrients through your food and even through a multivitamin supplement, is essential to increase testosterone through diet. Among the most important for your testosterone levels are selenium, zinc, magnesium, vitamins A, B, C, K and D3. They help your endocrine system to function at its best, establishing anabolic hormone, thyroid and metabolic health. A deficiency in micronutrients can lead to excessive estrogen production and estrogen receptors, which will have disastrous effects on your testosterone levels and overall quality of life as a man.

Action Step

The way you eat is vitally important to your testosterone health…

And eating like a man is a surefire way to increase testosterone through diet.

When you implement all of the above elements into your everyday diet, you’ll improve your quality of life as a man, no questions asked…

For a practical guide on how to increase your testosterone levels in everyday life through diet, exercise, and through living like a man in general, grab your free copy of my book, The Man Diet, today.

In it, I’ve given you everything that you need to boost your testosterone levels on a daily basis. It’s science-backed, experience influenced, and best of all, I made it extremely practical for you.

Pick up your copy of The Man Diet here.


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Chad Howse

Chad’s mission is to get you in the arena, ‘marred by the dust and sweat and blood’, to help you set and achieve audacious goals in the face of fear, and not only build your ideal body, but the life you were meant to live.

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