Foods to Boost Testosterone Levels Naturally

For all men suffering from low testosterone issues, it should be great news that there are several foods that can help them boost their testosterone levels. Low testosterone means low libido and erectile dysfunction, but also other sorts of physiological and even psychological problems, like insomnia, fatigue, depression. Yes, there are various pills that you may take to increase your testosterone levels back to normal, but why not try a healthy diet, first?

There are two basic things that a food should contain, in order to enhance this hormone’s level. First of all, there are various organic compounds that are involved in testosterone synthesis, the most important being cholesterol, the source for all steroid compounds in your organism.  Next we will look into when to take testosterone supplements.


The second one is zinc. Clinical studies have clearly shown that this mineral stimulates testosterone production and not only. It also improves the quality of your sperm. A zinc-rich diet has a significant and noticeable effect on the male hormone’s level in your body.

However, keep in mind that these foods are not miracle-workers. In order to enjoy their effects, you should incorporate them in your daily diet over a long period of time. If you think you can do that, here are the top 5 foods that boost testosterone levels.

1. Meat (Especially Red Meat)

Man is often said to be a carnivorous animal, and, no matter what vegetarians say, meat is good! If you eat only vegetables, your male hormone level can drop by up to 14%. Meat gives you the saturated fats and proteins needed for testosterone production. The trick is not to exaggerate, obviously. Lamb and wild game are perfect protein sources, and even pork does the trick, as long as you eat it with moderation.

Poultry is also extremely rich in zinc, and you have several options: chicken, turkey, duck, goose, and also wild birds, like quail and pheasant.

Finally, tuna is your primary Vitamin D source. This vitamin helps lowering the concentration of a nasty globulin that binds and deactivates testosterone molecules in your system.

2. Oysters

No wonder that oysters are considered the main aphrodisiac food. These mollusks give you a huge load of zinc, boosting your testosterone levels in no time. Of course, you probably cannot eat them on a daily basis, but you should definitely have some oysters every once in a while. An important thing to keep in mind is not to fry them. The best way to enjoy their nutritional qualities is to eat them raw.

3. Eggs

As mentioned above, cholesterol is the essential raw material for testosterone production, and, there is no better source of cholesterol than eggs. You can eat up to a daily amount of 6 eggs, if your stomach agrees, and your male hormone level will get back to its normal values.

4. Brazil Nuts

There is one more mineral that will greatly improve testosterone synthesis: magnesium. A proper dose of magnesium can boost the hormone’s level by up to 25%. Brazil nuts are rich in magnesium and tasty, too.

5. Bananas


Riboflavin and other B vitamins are great aids for keeping your testosterone up. One of the richest sources of such vitamins is bananas. They contain the enzyme bromelain, proved by some studies to boost a man’s libido. They are also rich in B vitamins, such as riboflavin, which are essential for the manufacturing of testosterone. Pineapples are rich in bromelain as well.


Apart from these 5, there are other food types that can help you enhance your testosterone levels: dairy products (especially cottage cheese, but also milk or yogurt, are good protein sources), garlic, broccoli, red grapes, pomegranate, beans, peanuts, whole grains, oils, pineapple, and spinach.


Best Exercises For Hardgainers

If you’re a hardgainer, it means that you have trouble gaining muscle easily. As the name implies, you have a hard time gaining muscle. And some people may have trouble gaining any muscle at all – that is unless they start doing things the right way. If gains don’t happen, there are always reasons for that. Hardgainer genetics are a reason for why you may not build muscle as quickly and as massively as the few people who have exceptional genetics for bodybuilding. But genetics alone are not the reason if your problem is that you’re not gaining any muscle at all.


If you’re not making any gains at all over a long period of time it usually comes down to either lazyness or to you making crucial mistakes that turn muscle building from a challenging (but definitely doable) task  into an impossible one. It doesn’t have to be like that and it shouldn’t be like that at all. Chances are you’re not lazy or unmotivated, quite the opposite. You know the value of working out hard, of hitting the gym regularly. And of eating a healthy and nutritious diet that is rich in animal protein. But there is one big lesson here that you must learn if you want to succeed in the quest of building your body and getting an impressive, healthy physique.

And it’s this:

It’s not enough to work “hard“. It’s even more important to work smart. Because hard work alone will get you nowhere if it is misdirected. So if you want to succeed you must get the basics right first. And do you know what the most basic thing about your training is?

It’s not workout day frequency. It’s not the number of sets and reps. Not rep speed. And not your diet and supplementation. And certainly not even genetics. It’s all about the exercises that you do. Doing the right ones – and ditching the wrong ones for good – will make such a big difference that you will never want to look back.

So what are the best exercises, especially for hardgainers like you? It’s the compound, multi-joint movements that work the most amount of muscle simultaneously at any given time.

These are basically:

These exercises activate more muscles and more muscle fibers at the same time than isolation exercises (like leg curls or lateral raises) do. You will therefore be able to do more work in the same amount of time. You will be able to move more weight and focus all the energy that you direct into the target musculature more efficiently.


You can’t do lateral raises with 90-pound dumbbells, so to say. But you can easily move that weight in the overhead press. This is what will make all the difference. The overhead press (or military press, which is a very similar exercise) works all the three deltoid muscles at the same time. And it allows you to use much more weight than if you were to work every muscle on its own. And there is another reason why hard gainers are better off using compound movements first and foremost.  Buildthemuscle shows that the only people who are able to build muscle on a workout program made up of lots of different isolation exercises (as in training every muscle isolated from each other) are those who have either exceptional genetics for muscle building, or those who take steroids – or both.

Drug-free hardgainers cannot afford such “luxury”. They cannot do lots of different isolation exercises, spend hours in the gym and do tedious one-bodypart-per-day split routines. They have to conserve and properly apply their training energy and focus it as much and as best as possible. This is where compound movements come into the picture.

So the key is to choose the right exercises. Because if you choose the wrong ones, no amout of hard work you put in could ever compensate for that mistake.


Why You Need Whey Powder for Muscle Building

Our bodies are constantly in need of protein. Whey protein contains the amino acids that our bodies need to function and survive on a daily basis. Amino acids have been called the building blocks of life, so you better take those things seriously! One of the best ways to supplement your body with high quality protein is by using a whey protein powder mix after a hard workout.


After a hard workout, our muscles have been forcefully pulled and stretched in ways they are not normally pulled or stretched. The strain on our muscles causes them to “break down”. The essential and non-essential amino acids in whey protein help build the muscles back up. This is where the muscle growth occurs. The protein causes the muscles to come back bigger and stronger than they were before.

If you start to feel tired half way through your workout routine, you probably need some more protein in your diet. Whey protein powder not only helps build up the muscles, but it also provides the body with a lot of extra energy. Even if you do not plan on working out every day, you should still take in some protein to get that extra push you need to get through the day. This way, you wont have to drink those harmful caffeine or energy drinks.

If you are the type of person who can nott handle eating or drinking stuff that does not taste good, you do not have to worry. The first time I ever tried vanilla whey protein powder, I thought I was drinking a milk shake. A friend of mine brought a cup of it to the gym for me and had me try it. It did not taste like a supplement at all! It actually had a very pleasant taste. You can find many different flavors of whey protein, so there is definitely something that your taste buds will enjoy. My favorite flavors are chocolate and vanilla. Strawberry is not too bad either.


Whey protein has many other benefits that were not mentioned in this post. I just thought I would touch on a couple of the major advantages that come with taking this kind of supplement. I hope you see the value of protein in your diet! A supplement powder is a way to force feed our bodies with the right amount of protein without worrying about checking the nutritional facts of our food before eating it.

If you are currently taking whey protein regularly, share your thoughts and opinions in the comment section below.