In the world of men’s health and fitness, testosterone is one of the favourite key words and also something that men usually desire more of for plentiful different reasons. But the word ‘testosterone’ what does it actually mean? It is predominantly a male sex hormone produced in the testes, it stimulates sexual traits, activity and is also a building block of muscle growth – which is why avid gym goers want MORE!

What can you do to encourage your body to produce more testosterone naturally to enhance your overall gym and life gains? Here’s how…

Eat your healthy fats

When it comes to boosting test and increasing muscle mass, fat is not the enemy!

Numerous studies have proved that those diets with higher amounts of monounsaturated and saturated fats have been shown to increase testosterone levels.So what fatty foods should you be eating? It sure isn’t chocolate cake and French fries but tuck into the below foods to naturally boost your test:

  • Egg yolks
  • Peanut butter
  • Avocados
  • Red meat
  • Dark chocolate

Make sure you eat the above as part of the balanced diet.

Are you getting enough zinc?

Zinc is an essential mineral present in certain foods but you can also obtain it as a supplement and for gents it plays a vital role in testosterone production. Most men without actually knowing, or ever knowing for that matter suffer from zinc deficiency, and zinc deficiency is associated with suppressed testosterone levels.

A regular programme of zinc supplementation will significantly increase test levels in men. Which foods contain a lot of zinc? 3 examples of delicious zinc rich foods include oysters, lean beef and pumpkin.

The sunshine vitamin – VITAMIN D

Vitamin D, more commonly known as the ‘sunshine vitamin’ is often argued to be the most important vitamin when it comes to producing testosterone. But why? And are you getting enough?  Vitamin D can be found in mushrooms and fatty fish such as salmon and mackerel and can also become part of your supplement programme in tablet/capsule form.

Recent studies have revealed that Vitamin D can also contribute to regulating cell growth and the maintenance of a healthy immune system while stimulating muscle growth and increasing power. If you haven’t been taking Vitamin D then start NOW.

By ensuring you incorporate the three above things in your daily supplement/food plan you will significantly increase your chances of boosting your testosterone levels naturally and reap bigger rewards for all your hard work in the gym!


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Betsy Smith

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