30 Foods that Can Boost Testosterone Levels Naturally – The Androgenic Pantry

Want 90+ Testosterone-optimized Recipes? Check out the Testosterone Chef Cookbook at Anabolic Academy.

Few of the most often asked questions I get are: what do I eat to maintain high testosterone levels, and if I have a specific list of recommended foods that boost testosterone. While there are many food related posts scattered around this blog, I’ve never really made an all-around post about what I would put into a high T pantry. Until now.

In this massive article, you will basically get a 30 item shopping list of foods that boost testosterone in men with all the nitty-gritty explanations about why the foods are great for the endocrine system.

Think of it as a grocery list that your balls would write if they’d have hands.

1. All Kinds of Potatoes

Potatoes are a great food that boost testosteroneIf you’re a frequent reader here in AM, you already know that carbohydrates are hugely important for healthy testosterone production.

You also know that grains are not the preferred source of carbs, mainly due to problems with gluten, which can significantly increase prolactin levels, effectively messing up T production.

Ruling out grains, may make it look like you can’t eat any carbs, except for salad, but that’s not the case.

You can – and should eat – potatoes as part of a testosterone boosting diet (and also sugar and fruits, yes, sugar).

Sweet potatoes, white potatoes, russets, red potatoes, purple potatoes, etc. If it’s a potato, you should be eating it. Potatoes are excellent no-gluten source of testosterone boosting carbohydrates, and also very dense in nutrients. Stock pile your pantry full of them, and make potatoes your main carbohydrate source.

2. Macadamia Nuts

macadamia nuts for healthy testosterone productionDietary fat, in general, is known for its testosterone increasing effect, and nuts in general, are very high in fats. So one could easily assume that all nuts are pro-testosterone. However, that’s not the case.

The kinds of fats that have been linked to increased T production are saturated fatty-acids (SFAs) and monounsaturated fatty-acids (MUFAs). Polyunsaturated fatty-acids (PUFAs) on the other hand tend to lower testosterone levels.

Most nuts are – unfortunately – loaded with PUFAs.

Not macadamia nuts though. 100 grams of these wonderful little fat balls contain ~75 grams of dietary fat, out of which 60 grams are MUFAs, 13 grams are SFAs, and less than 2 grams are PUFAs.

You can get some tasty organic Macadamia nuts from Food to Live (affiliate link).

3. Epic Bar

epic bars are are an amazing testosterone boosting foodI couldn’t believe my eyes when I first saw 100% grass-fed bison bars on the market.

Not only bison, but also lamb, turkey, and beef.

Why are the epic bars so epic then? Well, despite their high price point, they’re exactly the kind of protein your endocrine system craves for. Animal-based. Grass-fed. And free of antibiotic, hormone, and pesticide traces.

I know for sure that my pantry is always loaded with bison bars.

You can get some via Amazon (affiliate link).

4. Beef Gelatin

gelatin is a food that boosts testosterone levelsIn traditional societies, the bones and connective tissue of meat-giving animals were generously enjoyed, giving the consumer a great balance of amino acids.

In more recent cultures, we have started eating only the muscle-meat, tossing away the connective tissue, bones, and organ meat.

The problem with that is the fact that we are getting too much of the amino acids tryptophan and cysteine, and too little of the amino acids proline and glycine (both of which act as crucial neurotransmitters for the body).

To correct this, you could eat some bone broth and animal organs, but there’s also an easier way; Gelatin. It’s an incredibly dense source of connective-tissue protein, providing you with ~27% glycine and ~15% proline. It’s also tasteless, so you can easily scoop it straight on with a spoon.

Why would gelatin be pro-testosterone then? For starters, once you balance out the neurotransmitters in your body, your sleep quality and hormonal signaling will improve, this alone will lead to significant increases in testosterone and life-quality.

I’m personally using and recommending the gelatin and collagen hydrosylate products from Great Lakes (affiliate link).

5. Coffee

Coffee is a great drink to boost testosterone levelsWho doesn’t love a cup – or five – of strong coffee?

Coffee is great. It gives you the caffeine which stimulates the nervous system and jolts you up, while also boosting cAMP levels, leading to increased testosterone production.

Sure coffee can also increase cortisol levels (which is a stress hormone notorious for lowering testosterone), but it’s crucial to understand that the cortisol boost from caffeine is very short in duration, not like the T suppressing long-term (usually stress-related) cortisol elevation.

Oh, and coffee is also loaded with antioxidants. So again, there’s no need to start avoiding coffee, just don’t drink it 15 cups a day.

Any coffee that suits your taste buds works here, personally I drink this strong stuff from Kicking Horse (affiliate link).

6. Brazil Nuts

Brazil nuts are an essential part of a testosterone boosting food listBrazil nuts are shelled in a thick cone, so technically they’re seeds, but due to their nut-like taste and structure, people have always called them nuts.

They do not have as good fat ratios for testosterone production as the macadamia’s do (100 grams of brazil nuts has 15g SFAs, 25g MUFAs, and 19g PUFAs), but their true testosterone boosting potential is not in the fat ratio.

It’s in the ridiculously high selenium content. 100 grams of Brazil nuts contains 1917 mcg’s of selenium, which is 2739% of the RDA%!

Selenium – mostly due to its glutathione stimulating effects – is directly linked to increased testosterone production (study, study), and just a handful of Brazil nuts a day is easily enough to cover your selenium needs, naturally.

Any brand of Brazil nuts is fine as long as they’re not moldy and have some skin on them.

Personally, I prefer the organic kind with as much skin as possible (affiliate link).

7. Extra Virgin Olive Oil

Extra virgin olive oil is great as a testosterone booster foodExtra virgin olive oil can be straight on labeled as a testosterone booster.

Since there’s literally a study where young Moroccan men changed to extra virgin olive oil as their main source of fat, and in 2 weeks their testosterone levels increased by 17%.

This could have been caused by the fact that olive oil has a pretty darn great fat ratios for T production (73% MUFAs, 14% SFAs, 13% PUFAs), or it could also be the fact that olive oil is anti-inflammatory, or that it’s ridiculously high in antioxidants. It also contains the possibly testosterone boosting bitter glycoside; oleuropein.

Just make sure your olive oil is the real deal. Organic. Extra Virgin. And from a trusted brand (affiliate link). Many cheaper olive oils have been heated, processed, and adulterated with cheaper oils (usually high PUFA ones too).

8. Raisins

raisins are a food that boost testosterone production in menRaisins are a great food that boost testosterone levels for multiple reasons.

Firstly, they’re anti-inflammatory and chock-full of antioxidants, such as resveratrol, which has been linked to increased testosterone and lowered estrogen levels in few studies.

Secondly, 100 grams of raisins contain ~3 mg’s of boron, which is a not too popular mineral that has increased testosterone levels quite significantly in few scientific studies (study, study).

So, it’s not a bad idea to make your own testosterone boosting snack trail mix with raisins, macadamia nuts, and brazil nuts.

There’s only one real brand of raisins sold in Finland, and that’s the Sun Maid. I tend to use their organic kind a lot (affiliate link).

9. Parsley

parsley increases testosterone levelsParsley is a great little plant. That’s because of a compound in it called apigening.

The researcher at Texas tech found out that apigening increases the amount StAR (steroidogenic acute regulatory protein) inside the testicular leydig cells.

Why is this great you might ask? Well, StaR is the binding protein that transports cholesterol into the mitochondria inside your ballsack, essentially converting it to free testosterone.

So, more parsley -> more StaR -> better conversion from cholesterol to free testosterone -> more free testosterone.

Bottom line: You better be consuming parsley.

10. Ginger

ginger as a high testosterone foodGinger is a common household spice, but it can be used to many other things than just to add flavor to foods.

Ginger contains the active ingredient, gingerol, which is a potent anti-inflammatory agent in the body.

Not only that, but several animal studies have identified ginger as an androgenic compound (study, study), while one Iraqian human study noted a 17% increase in testosterone levels after ginger supplementation.

So not a common household spice alone, but also a powerful androgenic anti-inflammatory agent. And cheap.

11. Raw Cacao Products

raw cacao products are natural testosterone boosting superfoodsRaw cacao, cocoa, or chocolate products are nutritionally dense testosterone boosting superfoods.

However, I’m not talking about the chocolate or cacao that most people identify as chocolate. Real chocolate is not heated (this destroys the antioxidants and many vitamins), it’s not processed, and it’s definitely not refined.

It’s this unheated, minimally processed, and essentially RAW version of chocolate that maintains the antioxidants, enzymes, and friendly gut bacteria. It’s also the RAW chocolate that is linked to increased cardiovascular health, lowered blood pressure, and lowered blood glucose levels. Not so surprisingly it’s also one of the best erection quality boosting foods.

But why are raw chocolate and cacao products an awesome food that boosts testosterone production?

First of, they’re loaded with antioxidants and jam-packed with minerals, such as magnesium, zinc, manganese, and copper

…and not only that but raw cacao products have pretty much perfect fat ratios for testosterone production too. For example, out of the dietary fat in raw chocolate ~61% is saturated fats, ~37% is monounsaturated fats, and only ~2% is polyunsaturated (depending bit on the manufacturer).

So, chock-full of antioxidants, full of testosterone boosting minerals. It also has perfect fat ratios, making raw cacao products a powerhouse food that boosts testosterone levels.

Most brands producing the raw stuff should work. This is my favorite (affiliate link).

12. Eggs

Eggs are a nutrition powerhouse and great for testosterone productionEggs are considered as “the perfect protein” since they contain a nearly perfect balance of amino acids for human needs.

Eggs are also highly nutritious, containing nearly all of the recognized vitamins (with the exception of vitamin C).

They also have good fatty-acid ratios for testosterone production. 38% saturated fats, 44% monounsaturated fats, and only 18% polyunsaturated fats.

The most important factor that makes eggs a high-T food, is the fact that the yolk contains hefty doses of cholesterol, which like you might already know, is the direct precursor of testosterone.

NOTE: I know that many people get scared about cholesterol and fats in the yolk, but there’s no need to. It has been scientifically proven that regular egg consumption on a daily basis does not negatively influence your cardiovascular health (study, study).

13. Real Salt

Real salt is great as part of a testosterone boosting foods listThere’s a huge difference between real crystal, sea, or rock salt when compared to the usual “table salt”.

That is, real unrefined and unaltered salts are bit clumpy and they have about 60+ trace minerals in them.

The basic table salt on the other hand? It’s usually got 2. Sodium and chloride. Rest is stripped away.

What more? Well, the processed table salts can have up to 3% anti-caking agents, which are often unhealthy heavy metals like aluminum silicate or sodium ferrocyanide.

This is all done because of increased profits, aka. longer shelf-life. When salt is stripped from its natural minerals, it’s no longer salt. It’s processed shit.

So, would you rather consume the shitty purified table salt that has mere 2 minerals and heavy-metal caking agents, or the real deal that contains 100% real salt and 0% caking agents, with a taste that explodes in your mouth? Your call.

14. Argan Oil

Argan oil is a great addition to a testosterone boosting dietArgan oil is the oil pressed from the argan tree kernel. It’s heavily used in the Mediterranean diet.

Previously in this article, I mentioned a study where olive oil, a main source of fat for 2 weeks, was able to increase testosterone levels by 17% in healthy young Moroccan men.

Well, in that same study there was another group too. A group that used virgin argan oil as their main source of dietary fat for 2 weeks. Their testosterone levels increased by ~20%.

Much like olive oil, argan oil is anti-inflammatory and has a lot of antioxidants. It also has pretty good fatty-acid ratios for T production (not as good as olive oil does, though).

Anyhow, there’s clinical evidence showing how it boosts testosterone by 20%.

15. Avocados

Avocados are a food that boost testosterone naturallyThese fatty fruits are often deemed “bad” by the low-fat goo-roos. And this is because unlike many other fruits, 77% of the calories in an avocado come from fats.

If you’re a frequent reader here in AM, you already know that increased dietary fat intake is directly correlated with increased testosterone production. And not only that, but the types of fat that increase T seem to be saturated fats (SFAs) and monounsaturated fats (MUFAs), while polyunsaturated (PUFAs) actually tend to lower testosterone (more here).

In the view of the above, we can see that avocados are a great food that boosts testosterone naturally. Since they contain a lot of dietary fat, from which 16% is SFAs, 71% is MUFAs, and only 13% is PUFAs.

Avocados are also loaded with vitamin E, which is one of the most important fat-soluble vitamins for testosterone production.

16. White Button Mushrooms

White button mushrooms increase testosterone levelsI used to eat these only as a pizza topping, and since they are mostly water, I was under the notion that white button mushrooms probably won’t do Jack-shit health wise.

As usual, I was wrong.

White button mushrooms are loaded with polysaccharides, and in multiple studies, they have been found to exert anti-estrogenic effects, since they seem to naturally block the aromatase enzyme which converts testosterone to estrogen (study, study, study).

Similar anti-estrogenic effects have been noted with other mushroom varieties too, but white button mushrooms seem to be the strongest shroomy aromatase inhibitors identified so far.

17. Baking Soda

baking soda is a great addition to a high testosterone pantryI use baking soda (sodium bicarbonate) more as a supplement (pre-workout, and for increased T) than a grocery item, but since it can be bought at any supermarket, it fits perfectly to this list.

Why baking soda you might ask? Well, firstly because it is a great ergogenic aid that can dramatically improve your squat and bench press performance, cellular adaptation to HIIT, and can be used to supercharge your creatine supplements.

And then there’s also the fact that sodium bicarbonate tends to act as a molecular switch for the cyclic adenosine monophosphate (cAMP). And increased cAMP levels – as you might already know – correlate with increased T production since cAMP activates protein kinase A and serves as a secondary messenger between cells and hormones (study, study, study, study, study, study, study, study, study).

It’s also about $7 per lb (affiliate link).

18. Yogurt

yogurt is a food that boosts testosterone levelsAs of late, there has been a lot of evidence suggesting that prebiotics, probiotics, live enzymes, and other kinds of friendly bacteria could have a positive impact on testosterone production.

Few examples: In this 2014 study, a bunch of researchers tested multiple different diets with added Lactobacillus reuteri on male rodents. In every single case, the addition of L.Reuterii to the feed increased testosterone levels, increased luteinizing hormone levels, increased testicular size & weight, prevented age-related testicular shrinkage, improved semen parameters, and even increased markers of social domination.

Another rodent study found out that increased exposure to healthy gut microbiomes led to elevated testosterone levels. And one even saw that the probiotic Clostridium scindens can literally convert the stress hormone cortisol into androgens inside the gut.

So, how do you nourish the gut flora and colonize those healthy probiotics, prebiotics, and friendly enzymes into your intestines more effectively? Simple, by eating fermented foods, which naturally have the friendly bacteria and enzymes.

Yogurt is a great example and an awesome food that boosts testosterone levels. It contains the L. Reuterii and C. Scindensis, and several other – yet unresearched – probiotic strains.

19. Grass-Fed Beef Jerky

beef jerky increases testosteroneThere’s just no way around the fact that grass-fed beef is the number #1 source of testosterone boosting protein.

It’s high quality, not corn-fed, has awesome amino-acid balance, and even the fat in it is saturated, which is the kind of fat linked to biggest increases in testosterone production.

Not to mention that grass-fed and organically grown animals are not exposed to testosterone-lowering pesticides, fungicides, herbicides, or insecticides. They’re also not pumped full of estrogen, like conventional cattle often is.

I developed a deep love for beef jerky in the military since it’s probably one of the healthiest foods you can carry as a “snack”. And there’s no way I would leave it out from a testosterone boosting foods list.

Just like with Epic Bars, I tend to like the quality of Epic Beef Steak Jerky (affiliate link).

20. Minced Meat

Minced meat is great for increasing testosterone levelsEvery time I visit my local grocery store, I leave with at least 2 kilos worth of organic minced meat.

There’s a good reason for that. Minced meat is fucking awesome.

Whether it’s beef or a mix of beef and pork or even lamb, you’re getting plenty of high-quality testosterone boosting fats, along with some animal protein that your endocrine system craves for.

Minced meat is almost like a staple in many testosterone boosting recipes. It’s so easy to use, tasty, and pro-testosterone. Why not load up with it?

NOTE: I use organic meat since I don’t want to eat meat that has been treated with estrogen (to make the meat-giving animal fat). If you can’t afford organic/grass-fed minced meat, it’s better to buy the kind with the lowest amount of fat, since that’s where the trace hormones tend to accumulate.

21. Pomegranates

pomegranates are a great food that boost testosterone naturallyThere have been some very interesting study results about pomegranates as of late.

In this human study, daily pomegranate juice consumption for 2 weeks increased salivary testosterone levels by 24%, while also dropping diastolic and systolic blood pressure.

Another human study associated long-term (1-3 years) pomegranate juice consumption to -35% reduction in arterial plague. Pomegranate juice also protected LDL cholesterol from oxidative damage and dropped blood pressure as seen in the above study.

In test-tubes, few compounds extracted from pomegranates have found to be anti-estrogenic.

On top of that, pomegranates and the juice of them tastes like heaven. 😉

22. Blue Cheese

Blue cheese is a great testosterone increasing foodAs you can see from the “yogurt” subheading above, fermented foods are excellent for testosterone production, since they contain the probiotics, prebiotics, friendly bacteria, and enzymes associated with increased T production (study, study, study).

Just like in the case of yogurt, blue cheese is also filled with that friendly gut bacteria, live enzymes, and the like.

On top of that, blue cheese contains hefty amounts of testosterone boosting saturated fat, and certain testosterone boosting fat-soluble vitamins, like the K2 for example.

Blue cheese goes perfectly in dressings, dips, between hamburgers, etc. It’s a super simple way to add some T boosting goodness to your meals.

23. Dark Berries

Berries are great for testosterone productionDark berries like blueberries, blackberries, acai berries, and so forth have always been identified as healthy.

And why wouldn’t they be? The darker the berry, the higher the antioxidant content, and the more antioxidants you consume, the less inflammation and oxidative damage takes place in your body.

The result of that should be significantly increased testosterone production and testosterone molecule preservation.

Not only the antioxidants but berries are quite low in calories while being chock-full of nutrients.

They also contain the unique fiber called Calcium-D-Glucarate, which can potentially help your body to remove excess estrogen.

24. Grass-Fed Butter

Butter boosts testosteroneReal grass-fed butter is an amazing food that boosts testosterone and should be the staple in every testosterone boosting diet.

It’s a quality source for T boosting SFAs, while also containing the fat-soluble vitamins A, E, K2, and D, all of which are linked to increased testosterone production.

Just remember that it has to be real butter, and preferably from grass-fed cows. Margarine and other kinds of spread mixes are just rubbish PUFA filled inflammatory junk.

Get the real deal, the same stuff your ancestors used, then use it with cooking, in coffee, as is, whatever. Your balls will thank you.

25. Sorghum

Sorghum is used to boost DHTEver since I started seeing evidence of gluten being a potential prolactin booster and thyroid suppressant, I have been limiting my intake of grains and focusing more on potatoes and simple sugars from fruits and fruit juices as my main carbohydrate source.

I’ve seen nothing but good results health-wise from limiting grain consumption, but sometimes I just yearn for some floury grains, bread and the like.

I’m not completely anal about not eating grains, but since I discovered sorghum (a gluten-free androgenic grain), I have been substituting some of the more gluten heavy grains with it.

I was pleasantly surprised to even stumble upon this in-vitro study where sorghum extract increased 5-alpha reductase levels by 54% (this should lead to increased DHT conversion).

Note: If you really want to increase DHT, check out the DHT Unleashed Program.

26. Coconut Oil

Coconut oil is a testosterone boosterLook no further than the alternative medicine community, and you will see NOTHING but praises about coconut oil. And even though I don’t always agree with their ideologies, coconut oil really is kind of damn healthy.

It has been shown to improve cognitive abilities, increase testosterone production, increase thyroid hormones, boost metabolic rate, and so forth.

Being mostly saturated fat, it also fits well to the optimal testosterone boosting fatty-acid ratios.

There are many clean coconut oil producers on the market, but Nature’s Way seems to have the most positive reviews (affiliate link).

NOTE: Despite being high in saturated fat, coconut oil doesn’t cause any cardiovascular problems (study, study, study). Does anyone even believe anymore that saturated fat would be the culprit anyway?

27. Organic Bacon

Bacon boosts testosterone in menBacon is pretty amazing. Not only does it have a heavenly taste, but it’s also packed with high-quality animal protein, testosterone boosting saturated fats, and the direct precursor of testosterone: cholesterol.

In my opinion, you should only eat organic bacon, though.

Because of the mass production, conventional pigs are fed with GMO soy and corn, and they’re living in such horrid conditions that they’re pumped full of antibiotics to ensure that the pigs won’t get any inflammatory diseases, and then they’re fed & injected with ridiculous amounts of estrogen and growth hormone to make the pigs fatter and bigger in record times.

That last part is crucial. Because of the high fat content of the pig meat, the hormone residues are much more of a concern. You see, the adipose tissue (fat) is exactly where the hormone traces can be found.

So, organic estrogen-trace free bacon is a great food that boosts testosterone naturally, but the conventionally raised stuff should be avoided. You’re better of using some lower fat conventional meats if you can’t afford organic bacon.

28. Onions

onions are a food that boost testosterone levelsPretty much all kinds of onions are loaded with anti-inflammatory phytochemicals and antioxidants. Some of which are potentially testosterone boosting, like apigening and quercetin.

It’s not a big surprise that in several rodent studies, onions have increased testosterone and produced androgenic effects (study, study, study).

Possibly the sickest result so far comes from this study where onion juice added to male rodents feed, increased testosterone levels by ~300% on average. Hard to say if the results are skewed or if this applies to humans at all, but it’s still quite fascinating.

I have never seen any human data on the hormonal effects of onions, but there’s potential and onions can add great punch to many foods, so why not?

29. Garlic

garlic benefits testosterone levelsDespite the fact that garlic can give you a foul breath, it’s also capable of increasing your nitric oxide levels by ~200% when taken in combination with vitamin C. Making it a stupidly cheap pre-workout booster.

There’s also a rat study where rodents on a high-protein diet, saw significant increases in testosterone and drops in cortisol after garlic supplementation.

I have no idea what would cause this rise in testosterone after garlic consumption, but it could be caused by quercetin, anti-inflammatory effects, high amount of antioxidants, or its vasodilating effects.

Whatever it is, garlic is a food that boosts testosterone levels and is definitely worth the money.

30. Oysters

oysters increase testosterone productionOysters are a staple in many testosterone boosting foods lists out here on the internet.

Not for nothing. They are absolutely jam-packed with zinc, magnesium, selenium, copper, and vitamin D. All of which are crucial for testosterone production.

Oysters also contain high quality protein, including some of the more rare amino acids.

The legend says that the 18th-century ladies man – Casanova – ate 50 oysters for breakfast. You know, maybe he was on to something. 😉

Here’s your condensed testosterone boosting foods list:

  • extra virgin olive oil
  • virgin argan oil
  • grass-fed butter
  • extra virgin coconut oil
  • epic bars
  • beef gelatin
  • eggs
  • grass-fed beef jerky
  • minced meat
  • organic bacon
  • oysters
  • potatoes
  • avocadoes
  • pomegranates
  • onions
  • garlic
  • macadamia nuts
  • brazil nuts
  • raisins
  • raw cacao nibs
  • dark berries
  • coffee
  • parsley
  • ginger
  • real salt
  • white button mushrooms
  • baking soda
  • yogurt
  • blue cheese
  • sorghum
Want 90+ Testosterone-optimized Recipes? Check out the Testosterone Chef Cookbook at Anabolic Academy.

30 Foods that Can Boost Testosterone Levels Naturally – The Androgenic Pantry was last modified: March 27th, 2017 by Ali Kuoppala
Ali Kuoppala

Ali Kuoppala

Ali Kuoppala is the founder of Anabolic Men, and an Independent Researcher that has been credited with organizing the findings that have helped thousands of men reach hormonal balance.
Ali Kuoppala
  • Incredible list Ali! Cheap and Mighty! It’s awesome to know that the most well-rounded way to boost T is to make our groceries become our supplements. I am so thankful for your work. Keep it up man!

  • Javier Salinas Fox

    As always, great post Ali. I am confused about not including raw honey, I know is a simple sugar, but I have read that its enzymes and vitamins, plus the fact that glucose and fructose are bonded in raw honey make them a different kind of simple carb. Any thoughts?

    • I would say that raw honey is the best natural sweetener out there. Not sure if it has any T boosting effects, due to the fact that it still contains high amounts of glucose and fructose, but it’s the sweetener I use when in need of one.

      • Miglat Barfola

        Thanks, many conflicting articles about raw honey. Local raw, unfiltered and unheated is even better.

    • Eli Zìháo

      Glucose and fructose are bonded, however Fructose+Glucose= Sucrose. The bond you are speaking of.

      You might know sucrose as simple table sugar. Whenever you read Sugar on a label it means sucrose, so 10 grams of “sugar” or sucrose = 5 grams of fructose, and 5 grams of glucose.

      Because of this honey, or any honey (including raw) contains 40 percent fructose! Which is the type of simple sugar shown to cause the most damage.

      I would recommend switching to raw coconut nectar (10% fructose)

  • Apostolis Pesios

    hey Ali that’s another amazing post…thank for sharing your knowlege and helping all of us chase better guality lifes

  • Eli Zìháo

    1) Rice doesn’t contain gluten, however opt for white rice if you can. Brown rice contains the same anti-nutrients (phytic acid) that wheat products do. 2) As long as you are getting a large variety of veggies at chipotle (not just lettuce) you should be good. Try to get as much veg. as you can.

    • Robert W

      Rice turns to cement in my inestines anything wrong with quinoa or millet instead?

      • Eli Zìháo

        I Would soak either of them in water overnight prior to cooking if you have any digestive issues.

        On a side note, try them cooked with some curry powder!

  • Eli Zìháo

    Cows, goats, and all animals will contain naturally occurring hormones in their milk for their young. Why do you think a baby cow grows hundreds of pounds within a year or two?

    This of course could mess with your natural hormone profile, why do you think many people get rid of their acne after dropping dairy?

    Butter should still be okay though, because only about 1 percent of it is actual milk solids. The rest is fat.

    Therefore I suggest you get your probiotics from other fermented foods like coconut yogurt/kefir, kombucha drinks, and sauerkraut. Not cow’s milk yogurt or any animal. Why drink milk from another animal?? = Negative effects

    • Robert W

      co-evolved to tolerate dairy

      • Eli Zìháo

        Does that necessarily mean that’s it’s healthful to consume?

        The countries with the highest dairy consumption also have the highest rates of osteoporosis. This is due to Dairy’s acidic effect on the body.

  • Dave

    Ali, that was a very informative post. I was avoiding Potatoes most of time but it seems I should be eating them often.

    Please could you also make a post about age and testosterone (I am 31 and 400T)? As I am really concerned and it appears doctors usually have one answer “It is in normal range”. But is it healthy? Is it best I can have? I believe not. I should be able to have at least 700+. Do not you think so? Or do you have, in your vast knowledge, any food items that can help?

    Thanks a lot 🙂

    • amilitarymind .

      He just gave you a list of 30 ITEMS!

      • Dave

        Yes but I am 31 years old and it is believed by some that after 30 your T decline. Is that true? or not? Perhaps if it is false, then yes 30 items are cool ones and I have read some other posts of this site too.

        • amilitarymind .

          It is supposedly true, and it supposedly declines only by 1% each year. And yes there are tons of great articles on this wonderful site (mad respect to Ali) Just one or two big articles can make a difference. If you spend time trying to read almost every article however, and take action by implementing some of the protocols, trying certain herbs, eating certain foods, doing certain workouts, etc, you will reach epic Testosterone levels. Though some things work for certain men and some don’t. You have to experiment and of course you have to put in the work and the effort of researching and then actually doing what you researched.

          • Dave

            Thanks. So there is hope for 31 years of age too.

            Just out of curiosity: can a person of age 40 with, say, 360 T can also raise them to optimal(600)?

          • amilitarymind .

            A person aged 40, 50, 60 and even 70 can raise T to much, much higher than 600. I wouldn’t say 600 is optimal, its average. Optimal would probably be 800-1000. Anything above 1,000 (in this day and age) is excellent. Over 1,500 and you’re in the rare True Alpha status level. There is always hope man, just work hard at it, put the effort in, be patient and you will certainly reap the benefits.

            In my religion, God says: Strive for better things and I will strive with you. Even if you don’t believe in God the Universe and life in general has a way of rewarding and aiding those who sincerely work hard to achieve something of value.

          • Robert W

            mines about 179 and is three times the estrogen ratio

          • Captain Adams

            Yes dave, absolutely. i’m 53yrs old. I check my T levels at least 2 to 3 time a year. I Read an article that cruciferous veggies, Broccoli, Cauliflower, Cabbage, leafy greens etc. increase T levels. I’ve always did leafy greens, so my T levels would always hover in the low 600’s. I gave broccoli a try in my smoothies for three months. My T levels shot up to 734. I Read that Broccoli doesn’t increase T levels, but it reduces estrogen levels, which causes your T levels to increase. Estrogen is the female hormone, which all men have, just like all women have T. I tried lots of veggies to increase by T, but none worked as well as Broccoli. I would like to get up to at least 800. give it a try. you’ll be amazed.

  • Christopher Walker

    I’ve had my highest serum testosterone levels ever while eating steak chipotle bowls with white rice 2x a day.

    • Damn, sounds like I have to start running a chipotle franchise in Finland, just so I can eat there myself haha 😀

      • Christopher Walker

        Yeah you do! It would kill it 🙂 They have this asian version now called Shophouse here in LA (owned by Chipotle) and it’s actually better, if that’s even possible.

  • schmolch

    Great list but it is not ordered.
    IMO everything should get a rating which shows it’s strength and impact in raising T and overall health.
    For example eggs, steaks, lifting weights, sleeping and taking care of your vits and mins would have the highest ratings.
    Some stupid raisins would only get lower ratings 🙂

    Love your site, thank you for everything!

    • Fred Stork

      schmolch – weight lifting or sleeping is NOT food. This list is about food.

    • Ashley

      Yeah I think you missed the point of this article schmolch. You are right though, increasing testosterone levels is a combination of many factors…. but your diet is the most important. It’s actually not so much eating the right foods, but more about avoiding the wrong foods. It’s really worth checking on John Barban’s ‘Adonis Golden Ratio’ if you want a comprehensive guide on how to increase testosterone levels to your natural limit. Here’s a direct link to the guide: AdonisPlan.COM

      I think many people would be surprised at how drastically you can improve T-Levels naturally. Too many people jump on the juice smh..

  • amilitarymind .

    Hey thanx for that link. Seems like a clean and healthy manufacturer.

  • Eirikr Haukur

    Chris and Ali, is it possible to have high testosterone levels while also having varicocele in the left testicle? You two are the most knowledgeable people on the subject of natural testosterone optimization, so I was wondering what your thoughts are? I’m a 19 year old guy with this problem, maybe I should have it surgically removed? Would appreciate to hear your thoughts on this stuff.

    / Worried young man

    • Dodge the surgery if you can. All sorts of complications can arise.

      I had the same issue, but caught it early enough. Got on a course of rutins (the brand was Biorutin, which contains extra bioflavonoids) and horse chestnut, applied heat (hot bath or wash cloth) to my nuts and started wearing boxer briefs to provide better support to the boys without too much give (formerly wore boxers, which puts strain on the cords according to my urologist).

      Took the rutins starting at 200mg and steadily worked them up to 800mg/day in a divided dose (morning, evening). Same with the horse chestnut, but maxed at 500mg as a divided dose. Did this course of treatment for 1 month, then tapered off gradually over 2 weeks to give my body a break, then tapered back up for another month. In total, had 4 months of this up/down tapering until I got off them entirely. Varicocele are now gone! The rutins and horse chestnut supposedly strengthened the veins and the valves responsible for this problem. I take a tapering course of them for about 2 months every year to make sure everything stays good (and so far it has).

      Another thing to look out for is if you are constantly exposed to sexually frustrating situations without relief. That can make it worse, oddly enough, by inflaming the epididymis. So make sure you’re getting laid (which incidentally has also been shown to boost testosterone. Win win. Distinction: masturbation doesn’t give the same T boost.)

      • This.

        I know that the surgery can help and even completely cure the problem of varicocele induced low T, but its always risky to go under the knife, especially when its about the bloodflow to your testicles.

        I would try the tips from shrewd (those are some valuable words of experience), before going down the surgery route.

    • Mike Raymond

      Hi Eirikr, I was told I had a varicocele about 30 years ago (when I was around your age). Did not have surgery because the doctor said I didn’t need it. Three decades later, my testosterone levels are much higher than most guys my age, I’m still in great shape, and I still have the same sex drive I had when I was 20. So unless yours is causing you pain or something I would say, don’t worry about it. Do you really need some doctor near your balls with a razor blade slicing things up?

  • pixelzombie

    I’ll have to incorporate Sorghum into some of my gluten free baked goods. I will have to say that canned oysters were just nasty, can’t eat those very often.

  • Axel Salomonsson

    Where is broccoli and celery that you used to reccomend?

  • Axel Salomonsson

    What about reindeer meat? High in iron, b12, zink and selen,


    Hello Ali. Do you know barley sprouts if are benefits for testosterone? I have heard that are used from gladiators.

  • DC Baz

    I would add bananas, cabbage, spinach to this list big time.

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  • Robert W

    taco bell use black beans instead of meat or buy then and soak them yourself chipotale is overpriced ihmo

  • mooshi

    I like really lean and tough beef jerky. Unfortunately I haven’t found any organic kinds that are like that

  • wjallen

    Dude, you lost me at grass-fed. The article had potential though.

    • pixelzombie

      What is it about grass-fed that you didn’t like?

    • Fred Stork

      Conventional livestock – the meat you buy at food stores – is fed grains, largely GM corn (cheapest), and hormones, also antibiotics (at least in US it is). In fact, 80% of antibiotics produced globally is used in farming. This abnormal diet makes animals sick. If you want clean nutritious meat, which is not fed all the garbage and chemicals, you have to get grass-fed. It also has to be grass FINISHED, something that’s omitted from this article. Grass fed meat is useless if it’s grain finished -“finishing” is fattening up animals before slaughter. Grain finishing quickly degrades meat to “ordinary garbage” meat people buy at food stores. Organic helps too, as it’s not drenched with toxic pesticides like Roundup (glyphosate). It’s ironic that most butchers believe meat has to be grain fed, to be tender.

      • OnTheBayou

        All cattle are grass fed until they go to the feedlot. Sadly, even the famous Agentine beef is increasingly shunted to feedlots. Grass fed has a legal definition, and one cannot label beef as such if it ends up in a feedlot. Further, the only thing that would disqualify beef from being labeled organic is if the rancher uses artificial, chemical fertilizer on his pasture. Frankly, I couldn’t care less if my cow ate grass so fertilized. It’s not like I’m eating it.

      • Miglat Barfola

        Finishing also turns the gray fat white. Fed and finished with grass has grayish marbled fat. We eat everything the cow eats, including all chemicals applied to whatever the animal eat (including chicken, lamb, pork, etc).

  • Nikolai_

    Ali, what does the research say about yogurt made from grass-fed cows vs conventional greek yogurt? Also, does blue cheese have to be grass-fed, as well?

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  • Travis Zuehls

    This website, kinobody, testshock, and various references has enabled me within one year to go from 74 ng/dl to 825 ng/dl. Due to some complications my levels were dramatically lower than average. I simply changed my diet, lifted heavy with the foundation of my exercises being compound lifts, HIT training, sprints, and incorporated intermittent fasting. My staples were sweet potatoes, potatoes, oatmeal, lentils and white rice. Veggies were mainly broccoli, asparagus, celery, olives, peppers, fermented veggies like sauerkraut, garlic and onions. Fruits included Avocado, pineapple, red grapes, bananas, and citrus fruits. Herbs and spices were mainly ginger, parsley, cinnamon, ashwagandha, cloves, and oregano. Nuts and seeds included hemp seeds, almonds, macadamia nuts, and chia seeds. I occasionally supplemented with a fermented cod liver oil, honey, bee pollen and royal jelly. I eliminated nearly all of the processed foods, and everything I purchased was organic. I eliminated plastic or cans and went to mainly glass and some stainless steel for food storage. Even my tissue paper was made of bamboo. My bathroom supplies became organic cold pressed oils. My water including shower was all filtered.

    • pixelzombie

      What kind of filter did you use for the shower? How many days a week did you lift?

      • Miglat Barfola

        Most of the shower filters just get the chlorine out and are otherwise close to useless. Many municipal water systems add some percentage of reclaimed wastewater to their distributed supply. They contain loads of pharmaceuticals, farm run off, etc. These and many other questionable compounds tend to remain in the calcium (lime) in the reprocessed water and will remain there until the water is heated. Note that tea kettles get all chalky overtime. That is when the crud gets released. So shower in cold water, the lower temp boasts T and the lower level of crap poses less trouble.

        • OnTheBayou

          Total horse pucky! I used to be in, I’ll call it, the water business. There is NO municipal supplier adding “wastewater.” You don’t know squat about water chemistry either. Wow, such ignorance.

          • Miglat Barfola

            So called, “Reclaimed wastewater” has been going into municipal supplies for a long time. Filter manufacturers in the US make a point of saying their products remove pharmaceuticals, herbicides and pesticides, etc., from municipal supplies (when their product have such capability). So where else would the pharmaceuticals be coming from if not from reclaimed wastewater?

          • OnTheBayou

            First off, “filter manufacturers” obviously have a reason to generate fear for sales. But setting that aside, most wastewater treatments ultimately discharge their processed waters into rivers, streams, lakes, and bays. Those waters (except salt water, of course) are then used at some other point as supply. Whether there are pharmaceuticals in the discharge water, I can’t say. Maybe they get through, maybe they get trapped in the sludge which is removed; I don’t know.

            Frankly, I just can’t get worked up over this possibility that some tiny amounts of unwanted chemicals are in my drinking water. It’s Toxicology 101: The dose makes the poison. Too little to worry about; they are big things in our lives that have far more impact.

            I was a filtration products sales engineer, things going into little home RO units to industrial installations.

          • Miglat Barfola

            Well, there are these things called “Test Kits” you can get, even from Amazon. Basic, but workable. There are also higher level kits you send out to a thing called a Laboratory that has even more test gear. Municipal supplies are loaded with toxins, including fluoride that the operators add themselves and all sorts of Pharmaceutical products (including synthetic estrogen and progesterone) from female oral contraceptives.

            So, BS on your fear factor to generate sales crap.

            Granted, your knowledge of toxins as a Filter Salesman is surely far superior to my Pharmaceutical Industrial Engineering background. But I do know a thing or two.

            For example; any processed wastewater filtered following tertiary flocculation can be distributed as “recycled non-potable water” via purple pipes (in most states) and be used for grounds and agricultural watering. That supply is becoming popular among golf courses around the country.

            In most states in the US, with one more step of UV inoculation and final filtering that wastewater is then legally potable water. That water, being legally defined as potable is no longer called “wastewater.” Thus, adding it to the municipal supply is not called adding wastewater to the supply. It’s added potable water, not wastewater.

    • Miglat Barfola

      Filtered water is a small part of cleaning up your bathroom and kitchen. Step one; clear out all Aluminum and plastic from your kitchen and bathroom. Aluminum is a dangerous neurotoxin that interferes with many neurological and metabolic functions. For example; all FD&C “Lake” colors are full of heavy metallic salts, including aluminum and barium compounds.

      Toothpastes, deodorants, detergents (bath bars, shampoos, etc) are just some of the things found in most bathrooms that are loaded with these. Many “personal care products” also contain polysorbate 80. This stuff will cross both the Blood Brain Barrier and the Gut Barrier; taking all the toxins mixed with it through these barriers.

      Plastics contain powerful xeno biototic estrogenic and progesteronic compounds. Your body accepted them as estrogen and progesterone. They are hard to clear from your body from diet alone and are additive throughout your lifetime. Here too, many “personal care products” also contain xeno estrogen and/or progesterone compounds.

      Same for your kitchen. Lose the Aluminum and plastic. Plus nonstick cookware is a huge long term problem on many front (most are Aluminum based). Don’t store food in plastics! Glass, Earthenware or Stainless Steel.

      A Side note for the both the ladies: xeno biototic estrogenic and progesteronic compounds are the primary active ingredients in oral contraceptives.

      Both men and women: If you can’t lose those last couple of inches of fat, xenon estrogen (and/or progesterone) just might be the reason.

  • xxoak

    Eating baby animals is so fucking EPIC and rad and T.

  • Green Deane

    I consume most of it with some editing: I eat (excluding emergencies or to be polite) only purple potatoes or some sweet potatoes. Raw white potatoes are all right as are cooked and cooled while potatoes, as in potato salad. Raisins on rare occasions, never heard of argan oil, don’t supplement with sodium bicarbonate but I do take some potassium bicarbonate which reduces the acid load and increases potassium, something I have to work hard at getting enough of.

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  • Iamsaved

    What do you think about Maca root powder, horny goat weed and tribulus terestris? Get the BLACK maca and only from Peru, not China.

    • pixelzombie

      I have used horny goat weed. I don’t know if it increases your T levels, but it does work very well on your libido.

  • bobcanada

    I had the flu for 3 weeks last year ,and only consumed organic kefir and flax bread . After 2 weeks , I noticed I was friskier , so I can confirm fermented products work. I now drink kefir on a regular basis.. The no sugar added kind

  • Hamingja

    On the contrary… raisins do indeed have power. Very noticeable when NO levels are low.

    I tried the cup of raisins before bed and woke up before dawn with an erection reminiscent of days gone by, that lasted for over an hour. Pretty awesome! Though peeing was a long and drawn out affair.
    I just had my T checked as I was not getting them any more, neither was I much interested in sex. The test came back with a paltry 305 @ 46yrs old. Just a year ago my erections used to have a bitter sweet ache to them. After going close to zero carb I lost my power, my head hair, got rosacea, limp erections, and my nitric oxide plummeted. I stopped training as it was painful and although I was eager to exercise my body just didn’t seem up to it. ( come to think of it now after reading all these articles, it would seem that lower elasticity of my arteries(low NO) was the reason.)

    This site is a great resource. By the end of the year I hope to get that T up to 600 at least.

    • pixelzombie

      I never heard of the raisin trick before. Not sure I can eat that many before bed though. I have tried a table spoon of olive oil before bed and it seems to work rather well. I turned 52 this year and I felt the same way about working out. The mind is eager but my body doesn’t seem to recover very quickly.

  • ffuser9

    Great article, thanks for explaining benefits of the foods. I have a question about the baking soda though. How do use it (besides baking of course)? Do you just mix it water and drink it? How much??