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Eating the right foods that increase testosterone is vital to keep our natural levels as high as possible.

Testosterone is the male hormone that’s responsible for bone health, sperm production and hair growth. It’s more than that though, testosterone has a profound effect on how we’ll look physically.

The higher your testosterone, the leaner and more muscular you’ll look and the lower your testosterone the fatter you’ll tend to be.

Here are 7 of the best foods you can start with today:


Cabbage doesn’t directly increase testosterone, it removes estrogens (the female hormone) in the body which is just as important as foods that directly increase testosterone production.

Some other great estrogen removing foods in this family are Broccoli and Cauliflower.


Spinach contains minerals like magnesium and zinc which have been shown to increase the production of testosterone in the body. Popeye was right and that’s one of the reasons I eat spinach with my lunch almost every day!


It’s the Selenium in nuts that contributes directly to testosterone production, just don’t go crazy with them, the fat in nuts contains nearly twice as many calories than protein and carbohydrates meaning its easy to go overboard with calories.

A handful of brazil nuts and walnuts work best.

Whole Eggs

It’s the yolks in eggs that contain good high-density lipoprotein or HDL which is essential for the maintenance and production of sex hormones and cellular membranes.

It’s best to boil your eggs to get the best testosterone producing benefits from them.

Fatty Fish

The monounsaturated fats and omega 3’s in fish contribute to healthy testosterone production. A diet high in healthy fats in general will contribute to the most testosterone production.


The high fat content found in avocados has a dramatic effect on testosterone levels. Avocados have nearly twice the amount of zinc as bananas, not to mention the inflammation lowering benefits they have on the body.

Extra Virgin Olive Oil

The mono-unsaturated fats in olive oil make it an excellent testosterone boosting fat. Olive oil is also known to reduce inflammation in the body.

Studies have shown a 17-19 % increase in T levels over a 3-week period.

Why Should You Care?

Keeping testosterone at peak levels is a big deal especially as we get older. After age 30 our testosterone levels decline by about 1% per year, as our testosterone declines we tend to gain fat easier.

Low Testosterone = Hard Fat Loss.

Visceral fat is partly responsible for this, it’s the type of fat that tends to hang around on your gut that seems impossible to get rid of.

Without sounding too scientific, it contains an enzyme called aromatase which turns visceral fat into the female hormone estrogen.

And the more fat we gain, the lower our testosterone level will be. It’s a vicious circle that needs to be broken.

Visceral fat is quite literally feminizing men.

That’s why we must do everything in our power to increase testosterone, decrease belly fat and take charge of our bodies once more.

The higher your testosterone level is, the leaner and more muscular you’ll look and the lower your testosterone level, the softer and fatter you’ll look.

Waist circumference is one of the strongest indicators of testosterone levels and deficiency, so it makes sense to get your waist circumference in check.

If not today, when are you going to take charge of your body?

Hidden Estrogens

As we’re trying to increase our testosterone production, we also need to keep a look out for hidden estrogens in foods and packages.

Pesticides wreak havoc on the human body, messing with our carefully balanced hormonal system and can potentially lower testosterone levels.

Plastics contain BPA’s which have been shown to increase estrogenic levels, whenever possible I recommend the following:

  • Drink out of glass bottles
  • Buy organic foods (when possible)
  • Buy organic grass fed meats (when possible)

5 Others Ways to Boost Testosterone Levels in Men

Lose Belly Fat

Losing belly fat has a direct effect on increasing testosterone levels in men. Studies have shown that whenever men try to lose belly fat and significantly reduce their waist circumference, testosterone levels are permanently elevated.

This goes to show, that shedding fat and keeping fat off permanently is the best thing you can do to increase your natural testosterone levels.

My course, Ripped Abs Over 40 addresses this problem!

Compound Movements

Compound movements form the base of my courses and dramatically increase testosterone in men over 40. No other exercises have such a dramatic effect on testosterone levels like compound movements do.

It’s not just during the exercise that testosterone levels are increased though, if done correctly T levels remain elevated for up to 15 minutes to one hour after intense exercise.

Bigger Meals

When you don’t eat for a period and then introduce a surge of calories into your system, testosterone levels go through the roof.

That’s why I advocate undereating and overeating for men over 40 who want to get lean as quickly as possible rather than the outdated method of eating 5-6 smaller meals per day.

Reduce Stress Levels

Reducing stress in your life in general can have a dramatic effect on testosterone levels, when we’re stressed our bodies release the hormone cortisol which reduces the effectiveness of testosterone in the body.

What a lot of men don’t know though is too much exercise, primarily cardio can also cause the body to release cortisol, lowering testosterone levels.

Therefore, I never recommend high amounts of cardio for losing fat, moderate amounts of cardio coupled with a solid strength training program work best for both increasing testosterone and losing fat.

Reduce Sugar & Carbs

Sugar and Carbs do the most damage and lead to surges in blood sugar and insulin levels. There have been studies proving that Testosterone levels are reduced by up to 25% when men consume glucose.

    30 replies to "7 Foods That Increase Testosterone"

    • ROBERT Farquhar


      • Rob Richley

        Hi Rob,

        You’re welcome.



    • John

      I do mostly all of the things you mentioned. I
      Am feeling great and looking good still at 52.
      Still eat 5 to meals per day though…?

      • Rob Richley

        Hi John,

        I’m pleased to hear it! Keep up the good work.



    • Herb

      Great article Rob!!

      • Rob Richley

        Thanks, if I can be of further assistance let me know!



    • Nival

      Thank you

      • Rob Richley

        No problem Nival!

    • C Jay

      Thanks good information being that im 45 and. Trying to lose this Belly Fat… Plus i eat all foods listed???

      • Rob Richley

        Thanks Calvin. If I can be help further let me know. Rob

    • Chuck

      Thanks for all the great info Rob
      I’m 68 and in fairly good shape, but having a hard time losing belly fat !
      Please recommend some good compound exercises
      I only training on machines with very little results
      Thanks Chuck

      • Rob Richley

        Hi Chuck,

        some great compound movements are barbell squats, Trap bar deadlifts, barbell incline presses and dumbbell variations. Pulldowns, pullups and rows. You don’t need alot of compound exercises to get great results, but you do need to make them progressive and practice safe exercise form.

        I hope that helps,



    • ahmad alhourani

      Great article

      • Rob Richley

        Thanks Ahmad!

    • Rory Robinson

      Thank you Rob for taking the time to share your hard earned knowledge . Appreciate it.

      Rory R

      • Rob Richley

        Thanks Rory!

    • Charles

      Trying to loose belly fat I’,m 49

      • Rob Richley

        Hi Charles,

        The key is to focus on a sensible weight training and cardio routine that has you leaning down nicely. This won’t happen overnight, but by dropping 1-1.5 pounds of fat per week, it quickly adds up!

        In order for this to happen you need to get your nutrition correct on a daily basis. If there’s anything specific you need help with, let me know.



    • Greg D

      I just came across your post. I am a male 66 years young, 5′ 11″, 250 lbs, no chemical drugs, only CBD Oil. I’m working to get down to 230. Thank for your post.

      • Rob Richley

        Hi Greg,

        I’m glad you enjoyed the post. Also check out my Lean Over 40 For Men YouTube channel for more free content.



    • John Brett

      Hi great article, question: I drink a lot of beer , will low carb beer be a gòod move or is it just as bad. Also red wine? I have no problem changing diet but enjoy a drink. Thanks, love your work.

      • Rob Richley

        Hi John,

        It’s definitely possible to lose fat by lowering alcohol consumption, but you’ll need to accept it’s never going to be as good as someone that’s more strict. It all comes down to how important the goal is to you.

        In your case, a few beers at the weekend won’t impact fat loss too much, providing you’re consistent with the rest of your nutrition and training regime.

        I hope that helps.



    • Antoine

      Great read!!!


      • Rob Richley

        Thanks Antoine! If there’s anything else I can help you with please let me know.



    • Giorgio

      Thank you Rob, great article, I am 59, still in good shape even if lately my belly fat has increased, I confess that I am eating with no restrictions even all the foods that you suggesting, I started going to the gym but with poor results so I have lost the exitment, please suggests me something that works. Thank you.

      • Rob Richley

        Hi Giorgio,

        if you’ve lost interest of going to the gym, I’m currently working on a Home Edition version of my course that might be of great value to you.



    • Steve

      By under eating like how much an how long , an overeating how many days or meals ??

      • Rob Richley

        Hi Steve,

        I recommend 2-3 bigger meals per day based on your CURRENT personal body weight and body fat percentage. Trying to provide an accurate answer for you here would be very difficult.

        This isn’t a hard sell but I lay everything out in my course, Abs Over 40!

        I hope that really helps!



    • Steven Vanchel

      Great article, Rob. Thanks for sharing

      • Rob Richley

        Hi Steven,

        glad it helped!



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