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  • Writer's pictureCoach Paul Kuck

11 Natural Ways to Boost Testosterone (with Report). Be Alpha.

If you have not gone through these 2 tests, I suggest you do them first to know you testosterone status:

Are you a manly man like Henry Cavill (superman actor)

Are you suffering from low testosterone

Did you exhibit any of the signs below?

  • Do you seem to have less mental focus?

  • Do you have less tolerance to stress and feel down?

  • Are you afraid of taking risks?

  • Are you experiencing fatigue with little/no sex drive?

  • Is your body getting softer?

  • Have you been exercising for months or years without improvements in your body?

You do not have the problems mentioned but you want to how to keep your testosterone within healthy ranges?

Read on.

What is testosterone?

Testosterone is the primary male sex hormone that makes a man a man. In male humans, testosterone plays a key role in the development of male reproductive tissues such as testes and prostate, as well as promoting secondary sexual characteristics such as increased muscle and bone mass, and the growth of body hair.

Healthy range

Total levels of testosterone in the body are 264 to 916 ng/dL in men age 19 to 39 years. It declines with age, meaning the older you get, the less man you become. Oh no.

What happens if your testosterone becomes too low?

You will experience symptoms like:

  • reduced physical energy, strength, and stamina

  • reduced mental and physical aggressiveness.

  • Aches and pains

  • reduced in libido and erections

  • Weight gain

  • Osteoporosis

Here's how we helped one client boost his testosterone by 61% (and still improving) naturally! Not bad for a 44-year-old guy who was on the verge of clinically diagnosed with low testosterone level (below 300ng/dl) who had some of the above symptoms. He felt like a superman after that.

Higher testosterone levels = more masculine/macho, and more respect

In the animal world, higher testosterone correlates with:

  • better overall health,

  • more muscles,

  • lesser body fat,

  • more aggression,

  • more risk takings,

  • more powerful,

  • more (and more brightly coloured) hair/fur/feather,

  • more mating (and more partners),

  • more fights (and more victories),

  • bigger territories,

  • more swagger,

  • more majestic,

  • more dominant

  • etc.

Specific male species also have specific characteristic:

  • bigger combs in roosters,

  • bigger and darker mane in lions,

  • In human, higher testosterone males have masculine features like a strong, square jaw, prominent brow ridges, high cheekbones, thin lips and a high forehead. Another scientific indicator of high testosterone level is index fingers that are longer than ring fingers.

Such masculine appearances signal power and strength, warning other males to stay away from them, their territories and their families.

In movies, the lead actors are normally the alpha males. They are the heroes, the ones with supposedly having the highest testosterone levels. They are the bravest, smartest, best fighters, and the ones the girls are going heads over heels for. Examples: Thor, Iron Man, James Bond, to name a few.

Which man in the right frame of mind (barring religious, moral and personal reasons) don't want to have more of this powerful hormone?

Causes of low testosterone in Men

As mentioned, age is one unmodified reason for the decline. Other reasons incline direct and indirect causes of low T levels in both young and older men:

  • Testicular failure – resulting from genetic and metabolic disorders, as well as autoimmune diseases and testicular trauma, is a direct cause.

  • Indirect causes of low testosterone include excessive exercise, malnutrition, synthetic steroid abuse, and hormonal imbalances in the pituitary gland.

What to do if you have low testosterone?

First, get it diagnosed to see if it is caused by medical reasons mentioned. If not, it should be a lifestyle issue, which can be fixed with some effort.

There 11 are natural scientifically researched ways of boosting your testosterone to their optimal levels. Follow the necessary steps outlined in this article you can boost your testosterone by 20-30% at least:

  1. Get enough sleep. Sufficient high-quality sleep has a major impact on your testosterone levels. Make sure you get plenty of high-quality sleep to maintain healthy testosterone levels and for other health benefits. Now you know why male lions sleep up to 20 hours a day!

  2. Eat balanced amounts of macronutrients (Carbohydrates, Protein and Fat). extreme dieters who focus on one nutrient (eg protein) over the others, take note. Testosterone production requires many nutrients (one main nutrient is Cholesterol. Yes the dietary cholesterol that's found in egg yolk) and is easy to miss out on a non-balanced diet. A diet based mainly on whole foods, with a healthy balance of fat, protein, carbs and calories can optimize both hormone levels and long-term health. Too much and too little both can negatively affect the testosterone.

  3. Moderate your drinking. Too much alcohol means low testosterone and elevated cortisol, so binge drinking or chronic drinking must be out. But there are some studies that saw an increase of testosterone with moderate doses of alcohol, so here's cheers to your health. Drink by all means, but drink less and less often. And moderate drinking doesn't mean a guzzling down a bottle of whiskey, for those who cannot comprehend serving size. A shot of hard stuff or 2 glasses of wine is max.

  4. Exercise. Exercise naturally produces testosterone. Some exercises are better at doing this. Weight lifting and HIIT are the best types of exercises. Excess aerobic (cardio) exercise actually decreases testosterone, keep your cardio sessions to under 30 mins if you want to feel like a man.

  5. Avoid plastic and some chemical. High exposure to estrogen-like (estrogen = female hormone) chemicals may also affect your levels, so try to minimize daily exposure to BPA, parabens (found in shampoo and many household products) and other chemicals (eg phthalates) found in some types of plastic. Store food in glassware and never, ever, ever heat food in plastic containers.

  6. Be neither too thin nor too fat: either extreme will push the body to reduce testosterone. Being underweight: Abnormally low BMI levels, malnutrition can lead to low testosterone levels and decreased fertility. On the other hand, obesity suppresses testosterone production through negative feedback and increased estrogen level.

  7. Let the sun shine on you, dude. Vitamin D from the sun is another important nutrient that can affect testosterone positively. The more D you get, the more manly you will be.

  8. Take appropriate supplements: most over the counter testosterone boosting supplements DO NOT work. The ones that work are the ones that address your vitamins and minerals deficiency. Eg Zinc, Vitamin D. The only way to find out what deficiency you have is to get a proper diagnosis through some nutritional assessment.

  9. Reduce stress. High cortisol level (stress hormones) can also increase food intake, weight gain and the storage of harmful body fat around your organs. In turn, these changes may negatively impact your testosterone caused by increased in estrogen.

  10. Do power pose. Humans and other animals express power through open, expansive postures, and they express powerlessness through closed, contractive postures. Research done by Harvard University found that by opening up your body you increased your testosterone by 20% and decreased your cortisol and made yourself more confident. Faking it helped. Here are some pictures describing power poses that can help you be an alpha.

  11. Pick up some tools and do manly stuff. Researchers from the University of California, Santa Barbara have discovered that chopping wood significantly increases testosterone levels by a whopping 46%! No woods to chop? Do some carpentry work, play some sports, do arm wrestling, learn some survival skills, learn self-defence, swim in the sea, sprint in the woods or even play chess.

If you want to take your testosterone to even greater heights (up to 900+ng/dL) and build impressive muscles with a testosterone-optimizing training program, using advanced science-based strategies, go here.

What about doing TRT (testosterone replacement therapy)?

Discuss this possible option with your doctor if you are considering this route. Ask about the potential effects and the benefits. Personally I don't encourage it, but since the administered doses are controlled and you get monitored by a doctor on a regular basis, it is a still a far safer option than doing it yourself by getting from the black market source which I would discuss next. Having said that some claim that such low doses are not enough to cause significant change.

What about getting testosterone from the black market?

Many people are not aware that a lot of celebrities, fitness models, bodybuilders, athletes and even recreational exercisers (both males and females) take anabolic steroids (i.e. synthetic testosterone and other hormones) in large doses sourced from the black market to achieve the ripped bodies and boost their physical performances.

Unless you have landed a major role in a Marvel Comic movie, doing so is just plain STUPID and PATHETIC. There is also no pride when one takes such shortcuts for benefits that don't last, yet the side effects remain. We exercise in order to be healthy and look good, and we take pride and far more satisfying to do it the hard/long way. If you just want to look good for a photo, why not just photoshop yourself, since health is not part of the equation? And it's instant!

Of course, you can justify all you want how it can improve your confidence because you look and feel twice as good as before etc, but you must know one important fact: more likely than not, you would end up 10x worse than before, physically, mentally and emotionally.

Hence I would never recommend this option unless at a later stage you wouldn't mind:

  • your balls shrinking

  • losing most of your muscle gain

  • having the risk of heart attacks

  • having risks of kidney failures

  • having man breasts (moobs)

  • not being able to father

  • physically becoming worse than it was

  • feeling depressed

  • ageing faster

I have known many recreational and professional bodybuilders who have had used both injectable and oral steroids. Most of them thought they could get back their formal testosterone levels by doing some PCT (post-cycle therapy) but instead, they became worse. PCT may work if you do only one or very few cycles. But almost every user would become addicted to these drugs and abuse them continuously. (p/s a steroid cycle is expensive too, costing between $200 to a couple thousand, depending on the source).

During that cycle, they would all be muscular and ripped, full of aggressions (and themselves), literally felt on top of the world and were respected by everyone. But when they stopped using that stupid stuff later, their hard-earned bodies have all reverted into their former skinny frames (or worse), and they now looked depressed and sick. To add injury to insult, many have developed heart, kidney, joint issues, diabetes or other medical conditions, and some have died. The way I see, the cons outweigh the pros significantly.

I mean, why take fake testosterone, to build fake muscles, impress gullible people, get fake likes to increase fake confidence?

Stay smart, look long-term, do it naturally. In contrast to steroid users, I have not met a single person who embarked the natural route and regretting it. Take yours truly, who has been training for 30 over years, with roughly the same looks, strength (still can bench over 100kg) and cardio fitness still improving. And my testosterone level? It is at a range of a raging teenager (between 700-800). I NEVER TOUCHED THAT STEROID STUFF and I don't need too. Who says you need drugs?

But if the price to pay for a moment's glory is worth it, by all means. It's your own life.

Need more proof about the ills of steroid abuse? Read about how steroids destroyed this Korean bodybuilder. I am very glad this guy came out and was open about it. People do not realise how much bullshit stuff is going on in gyms, which ideally is a place for people to train healthily.

Why do side effects occur?

Use of synthetic testosterone affects the body's own production of testosterone. Meaning when you take it, your body senses the chemical version and hence produces less on its own. Over time, it gets worse. To a point when your body stops producing it altogether, shutting down the testosterone factory, causing impotent and infertility. Recovery takes a long time or never happens.

Ever seen a castrated rooster or boar? The Rooster becomes a Capon (a converted hen quite literally). And the Boar becomes a Stag. That is what will happen to you if you abuse steroids.

If you want to take your testosterone to new heights, build muscle and strength naturally and boost real confidence, like some of my alpha male clients, try my science-based testosterone-optimising program, go here.


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  2. Bianchi VE (January 2019). "The Anti-Inflammatory Effects of Testosterone". Journal of the Endocrine Society. 3 (1): 91–107. doi:10.1210/js.2018-00186. PMC 6299269. PMID 30582096.

  3. Krysiak R, Kowalcze K, Okopień B (October 2019). "The effect of testosterone on thyroid autoimmunity in euthyroid men with Hashimoto's thyroiditis and low testosterone levels". Journal of Clinical Pharmacy and Therapeutics. 44 (5): 742–749. doi:10.1111/jcpt.12987. PMID 31183891.

  4. Carney DR, Cuddy AJ, Yap AJ. Power posing: brief nonverbal displays affect neuroendocrine levels and risk tolerance.Psychol Sci. 2010;21(10):1363‐1368. doi:10.1177/0956797610383437

  5. Volek JS, Kraemer WJ, Bush JA, Incledon T, Boetes M. Testosterone and cortisol in relationship to dietary nutrients and resistance exercise. J Appl Physiol. 1997 Jan;82(1):49-54.

  6. Hansen S, Kvorning T, Kjaer M, Sjogaard G. The effect of short-term strength training on human skeletal muscle: the importance of physiologically elevated hormone levels. Scand J Med Sci Sports. 2001 Dec;11(6):347-54.

  7. Kraemer WJ, Ratamess NA. Hormonal responses and adaptations to resistance exercise and training. Sports Med. 2005;35(4):339-61. Review.

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