The Top 5 Ways to Increase Testosterone Naturally

By Nick Mitchell

Testosterone is a much maligned thing. An excess of it is blamed on all sorts of aggressive, anti social behaviour, and even the poor old prostate unjustly points it’s finger at testosterone for all it’s problems in later life. True, the irrationalities of our youth can sometimes be blamed on a wild excess of testosterone, but a lack of wisdom and life experience also has more than a little to do with it too. And let’s not forget the vim and vigour of youth – so much of which can be directly attributed to the cascade of testosterone coursing through the teenage male body. It seems that finally we have all cottoned onto the fact that modest rises in our natural testosterone levels will actually be life enhancing and go a part of the way to fulfilling Ponce de Leon’s ancient quest for the Fountain of Youth!

All of our personal training clients here at Ultimate Performance, including women, benefit from moderate natural increases in their bodies production of testosterone. After all, this is a hormone that doesn’t just drastically increase one’s ability to gain muscle (although I should stress here that natural rises for women are still very low relative to that of a male and in no way result in the accidental creation of a She Hulk!), but also has profoundly positive implications for the immune system, sex drive, and overall levels of confidence and well being. The majority of our clientele live in London, one of the most stressed out, hormonally damaging cities in the word. The average London male has 20% less testosterone than his father at an equivalent age – it’s time we did something to reverse this alarming, and dare I say emasculating, trend!

We follow a very simple and straightforward Five Step Protocol that always yields swift results:


1) Consume plenty of “good fats” every day.

Every single study of any authority has now proven beyond doubt that the old 1990s diet staple (I so hope that this feels like 1990s thinking to you) of limiting fat to 10 percent or less of total calories will take your testosterone levels right down into the cellar. A good rule of thumb is that 14-20% of your diet should come from essential fatty acids such as monounsaturated fats, omega-3’s and all those other fats that keep your heart healthy and reduce inflammation.


2) Eat protein several times a day.

Why oh why do so many people still think that cereal provides them with their morning protein?! Here is a basic rule of thumb – if it walks, runs, swims or crawls then it is protein packed. . You can also add if it was laid too. Before your mind descends into the gutter, I am referring to eggs. Research also shows that athletes have higher testosterone levels when eating meat-based protein, so make sure to try to eat some lean meat every day if you want to add some muscle or tone to your body. A study of 1,522 men ages 40-70 following low-protein diets had decreased testosterone and lower sex drives – so learn from this lesson. And yes, Tibetan monks do live quite comfortably on exclusively vegan diets. Of course, they also don’t reproduce, but who cares?