25

votes

jack up your testosterone

Answered on September 30, 2014
Created September 07, 2013 at 12:44 AM

what are some good paleo foods/methods for jacking up T levels?

  1. anecdotal evidence (i.e. I ate/did X and was frothing at the mouth) is very much accepted as long as it worked consistently
  2. any scientific stuff also obviously helpful and cool
  3. anyone tried tim ferris' long term testosterone protocol? Its basically cod liver oil+enriched butter (irish butter)+brazil nuts and some almonds (not exact dosages and I'm not a dr. so don't do this without med clearance, don't be an idiot etc.)
  4. LADIES have you noticed an unexplainable attraction to your mate/boyfriend/crush/random guy based on observable behaviors of his? I.e. do you find yourself more physically attracted to guy x after he goes to the gym? eats eggs? etc.

anyway, I've definitely noticed DRAMATIC differences in the ways females respond to me (i.e. more physical touching in casual conversation, increased eye contact, smiles etc...for no conscious reason) based on hormonal stuff...obviously there is a feedback loop at play here as well.

I read in 'Sex at Dawn' (AWESOME book about sexual habits of tribes people/the origins of human sexuality, sort of the 'paleo' look at sexual habits, verrrrrry interesting) that even brief non-sexual contact with novel females will increase male testosterone.

I've heard high fat, cholesterol and resistance training ALSO increase T levels.

Fd70d71f4f8195c3a098eda4fc817d4f

(8014)

on September 28, 2012
at 07:58 PM

Just wanted to point out that my upvote today just brought this one to 69. ;-) Apropos, considering the topic and your great answer! =)

7506c95a83b37f8d954163eded5681f6

(0)

on October 28, 2011
at 02:00 AM

and you can see where I have just burned out. I run my own business and cant stand doing nothing im very goal oriented. I read your post and a lot of it sounds like me except I have never been over weight. my question is about the diet you posted how much of all these things did you eat did you use a chart or what I feel better since I have been on the blood type o diet which is high protein low carb no stimulants blah blah im just trying to get my mojo back please help.

7506c95a83b37f8d954163eded5681f6

(0)

on October 28, 2011
at 01:54 AM

Steven I just became a member and have been battling low t for about a decade I just recently started the blood type diet for type O seems pretty close to paleo and do feel better. Im 44 6 foot 178 pounds up till 10 years ago no problems in the sack then it started slowly but gradually my acupuncturist told me 6 month ago my kidneys needed attention and in eastern medicine the adrenal glads are part of your kidneys I have been burning the candle at both ends since I was 16 working myself to death and his take was it had finally caught up with me add a high carb low protien low fat diet to this

1ac8e976f84cb2566ecfbbcce1817351

(211)

on June 28, 2011
at 03:51 AM

@ Travis. I wonder if the Brazil used when tested were from China. Tim Ferris and others (including myself) have noticed and talked about having an unusual metal-e taste in our mouths. It turned out that Brazil nuts from China sometimes come with that taste.

F087e79f7e8a76613c9b82528ab6dc3f

(580)

on April 19, 2011
at 03:57 AM

I need to raise my level test is 2. will this help a 56 year old woman?

B22e5946e28a1845a6006737e59edfc6

(2437)

on February 21, 2011
at 04:42 AM

What were your test numbers when you had them originally tested and what were they after your above mentioned protocol?

B22e5946e28a1845a6006737e59edfc6

(2437)

on February 21, 2011
at 03:06 AM

What was you before and after test numbers?

Medium avatar

(39821)

on February 21, 2011
at 01:24 AM

According to this page: http://www.orau.org/ptp/collection/consumer%20products/brazilnuts.htm brazil nuts have 1000x the radium of other foods as well as large amounts of barium. Seems like that might catch up to you over years of consumption.

Medium avatar

(39821)

on February 21, 2011
at 01:21 AM

According to wikipedia, while brazil nuts are the richest source of selenium, they're also the richest source of radium with 1000x the amount found in other foods: http://en.wikipedia.org/wiki/Brazil_nut There's always a catch.

C42ca04212a396353131758237f209d7

(91)

on February 20, 2011
at 11:43 PM

Take the work of Tim Ferriss with a pinch of salt. He markets his work as magic pill type literature and, although I admit it is an interesting read, I can't help but feel the majority of his 'take this supplement and see the magic happen' is very much case by case results.

C2502365891cbcc8af2d1cf1d7b0e9fc

(2437)

on February 20, 2011
at 10:08 PM

I've been using the stronglifts 5x5 program. Working great for me so far.

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on February 10, 2011
at 01:41 PM

Adrenal issues are commonly sleep related. Get more than you *think* you need.

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on February 10, 2011
at 01:40 PM

IMO, nutrition is 90% of the fight. Resolve it first, and the foods and sleep will help you with both. Tackle the exercise once your energy rebounds.

05055dcbf12c81f1cce777ec365870af

(1786)

on February 10, 2011
at 04:43 AM

i do all this except lifting heavy BECAUSE i'm always tired and midly inflamed due to low cortisol and adrenal fatigue - so which needs to be healed first? low LH/test or adrenal issues?

B124653b19ee9dd438710a38954ed4a3

(1634)

on January 28, 2011
at 10:56 PM

More info on I3C (Indole-3-Carbinol) and a list of good sources. Horseradish here I come. http://lpi.oregonstate.edu/infocenter/phytochemicals/i3c/

Ef4c5b09fdccf73be575d3a0c267fdd9

(2544)

on January 27, 2011
at 02:48 AM

Stephen, I posted on your blog but maybe will get an answere here. What is your TEST level now? Mine was 325 when I tested in August (undereating, and not very paleo food, stress, bad sleep) and I am 21 years old. Hoping to get mine in the 700's at least but 800';s would be ideal.

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on January 14, 2011
at 08:54 PM

My understanding is that's for Yams like cassava and not to be confused with sweet potatoes

B8d8d1a9d9da5c1fbc1344e4e06bf69a

(174)

on January 14, 2011
at 08:10 PM

I'm not knocking your great answer Stephen, and I know sweet potatoes are pretty popular in paleo circles, but according to what I've heard (from a bio professor) and read, they contain significant amounts of phytoestrogens. I've been avoiding them for this reason. I just wanted to throw that out there.

7e746be2f0e550a8cd7df881322ae705

(18701)

on January 14, 2011
at 05:40 PM

Oh but if you can pull it off, WATCH OUT!

50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on January 14, 2011
at 05:13 PM

That line between confident and cocky is a fine one, to be sure.

50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on January 14, 2011
at 05:12 PM

Very complete answer, as always. The best part is, most of the foods overlap which makes it easy to follow, if one wanted to focus on a T-boost.

7e746be2f0e550a8cd7df881322ae705

(18701)

on January 14, 2011
at 03:41 PM

I absolutely got a trainer to help me with form when I started using weights. I could watch videos and buy books (I did!) but I still didn't entirely trust myself to get it right. Don't be shy though to tell them what you want! I told my trainer I want to lift weights, no machines. At the time I was training Tues/Thurs and I told him I want lower body Tues and upper body Thurs because I had long runs planned on weekends and didn't want to kill my quads on Thurs. I gave him such a detailed plan, he actually asked me what I needed him for. I told him "To watch!" It worked out great.

7e746be2f0e550a8cd7df881322ae705

(18701)

on January 14, 2011
at 03:37 PM

EXCELLENT! I was kind of wondering about how it affected me because I especially enjoy #8, 9 & 10!

6f0480b27b737cca708af8af709d77b1

(136)

on January 14, 2011
at 03:23 PM

Great answer! These are great tips for getting someone pointed in the right direction. 5 Gold Stars.

B3c62d89cd47b7d7209b6a99243d0ded

(10778)

on January 14, 2011
at 03:11 PM

http://paleohacks.com/questions/tagged/sex is a popular tag!

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on January 14, 2011
at 03:00 PM

The great news, because of physiology(woman parts) these same actions promote a beneficial hormonal balance for women too!

7e746be2f0e550a8cd7df881322ae705

(18701)

on January 14, 2011
at 01:48 PM

Excellent answer Stephen! Nice job fixing your levels without drugs. That is truly impressive.

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on December 27, 2010
at 08:16 AM

Giving up soy and it's phytoestrogens is a great step!

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on December 25, 2010
at 04:26 AM

When we hunt, fix cars, and work out, we release the pheromones. Now that your hormones are repaired, you can sense ours :)

710a2d86803b176778ce7db770944bb7

(626)

on December 24, 2010
at 06:27 PM

i agree, but i think that the 'confidence' aura may have some hormonal/pheremonal basis...i.e. if your entire physiology is screaming: 'we are healthy, fertile and ready to mate!!!' your approach to females (or males, or whoever) is definitely going to be different.

B22e5946e28a1845a6006737e59edfc6

(2437)

on December 24, 2010
at 01:58 AM

Tim Ferris's protocol based on selenium because as he notes in the fine print he was personally deficient in it

667f6c030b0245d71d8ef50c72b097dc

(15976)

on December 24, 2010
at 12:52 AM

only recently, say in the last 3 months from being on starting strength linear strength program, i can fully attest to the increase in, if not testosterone, libido that comes from resistance training. remarkable. a great side effect.

9a19846adfae25b2e17c32d9af386f02

(151)

on December 23, 2010
at 08:56 PM

Tim Ferris's protocol is based on selenium, correct? And that book _is_ the shiz.

89e238284ccb95b439edcff9e123671e

(10299)

on December 23, 2010
at 08:45 PM

using a shake weight??? ;)

  • 710a2d86803b176778ce7db770944bb7

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17 Answers

75
4b97e3bb2ee4a9588783f5d56d687da1

on January 14, 2011
at 12:00 PM

Ok here goes: I was 285lbs, diagnosed medically as having less Testosterone than a baby kitten. I think this was one of the things that got me seriously digging in studies and information in books and online until ultimately logic brought me kicking and screaming to whole natural foods.

There are 2 major parts to Increasing your Testosterone. Precursors(Lutenizing Hormone) and Anti-Estrogenics.(Block Conversion of Testosterone into Estrogen and block SHBG:sex hormone binding globulin) Its all whole food, I do not condone supplements.

  1. Zinc- luteinizing hormone AND anti-aromatase

    • Oysters
    • Shrimp
    • Eggs
    • Liver
    • Spinach
  2. Omega 3 Fats - Hormonal Fuel! (shoot for EPA/DHA not ALA) also binds SHBG

    • Grassfed Meats
    • Wild Fish (best)
    • Shellfish
  3. Vitamins A, B, C, E - Testosterone Production

    • Wild Meat!
    • Avocado
    • Spinach
    • Asparagus
    • Liver
  4. Indole-3-Carbinol - Anti Estrogen

    • Broccoli
    • Cauliflower
    • Brussel Sprouts
    • Cabbage
  5. Allicin - Boost Testosterone

    • Garlic
  6. Cholesterol(dietary cholesterol does NOT equal blood cholesterol) - Pure Fuel.

    • Wild Meat
    • Eggs
    • Liver
    • Shellfish
  7. Potassium

    • Avocado
    • Potatoes
    • Sweet Potatoes
    • Spinach
  8. Sleep. Seriously. its when you produce the most Testosterone, and lower stress/more rest will inhibit estrogen conversion.

  9. Sex. Seriously. More of it, or even thinking about it, boosts Test Production.

  10. HIIT - High Intensity Workouts. Train Fasted, Train hard, if you're not breathing heavy and sweating afterwords, you did it wrong.

I dropped to 185lbs, then went on a heavy weight gaining regimen, have gained back 25lbs of muscle and can still see my abs. My testosterone is now well above average.

The beauty of it, other than a few veggie focuses, its a meat dominant paleo diet to the core.

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on January 14, 2011
at 03:00 PM

The great news, because of physiology(woman parts) these same actions promote a beneficial hormonal balance for women too!

7e746be2f0e550a8cd7df881322ae705

(18701)

on January 14, 2011
at 01:48 PM

Excellent answer Stephen! Nice job fixing your levels without drugs. That is truly impressive.

6f0480b27b737cca708af8af709d77b1

(136)

on January 14, 2011
at 03:23 PM

Great answer! These are great tips for getting someone pointed in the right direction. 5 Gold Stars.

7e746be2f0e550a8cd7df881322ae705

(18701)

on January 14, 2011
at 03:37 PM

EXCELLENT! I was kind of wondering about how it affected me because I especially enjoy #8, 9 & 10!

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on January 14, 2011
at 08:54 PM

My understanding is that's for Yams like cassava and not to be confused with sweet potatoes

B8d8d1a9d9da5c1fbc1344e4e06bf69a

(174)

on January 14, 2011
at 08:10 PM

I'm not knocking your great answer Stephen, and I know sweet potatoes are pretty popular in paleo circles, but according to what I've heard (from a bio professor) and read, they contain significant amounts of phytoestrogens. I've been avoiding them for this reason. I just wanted to throw that out there.

50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on January 14, 2011
at 05:12 PM

Very complete answer, as always. The best part is, most of the foods overlap which makes it easy to follow, if one wanted to focus on a T-boost.

B124653b19ee9dd438710a38954ed4a3

(1634)

on January 28, 2011
at 10:56 PM

More info on I3C (Indole-3-Carbinol) and a list of good sources. Horseradish here I come. http://lpi.oregonstate.edu/infocenter/phytochemicals/i3c/

Ef4c5b09fdccf73be575d3a0c267fdd9

(2544)

on January 27, 2011
at 02:48 AM

Stephen, I posted on your blog but maybe will get an answere here. What is your TEST level now? Mine was 325 when I tested in August (undereating, and not very paleo food, stress, bad sleep) and I am 21 years old. Hoping to get mine in the 700's at least but 800';s would be ideal.

05055dcbf12c81f1cce777ec365870af

(1786)

on February 10, 2011
at 04:43 AM

i do all this except lifting heavy BECAUSE i'm always tired and midly inflamed due to low cortisol and adrenal fatigue - so which needs to be healed first? low LH/test or adrenal issues?

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on February 10, 2011
at 01:40 PM

IMO, nutrition is 90% of the fight. Resolve it first, and the foods and sleep will help you with both. Tackle the exercise once your energy rebounds.

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on February 10, 2011
at 01:41 PM

Adrenal issues are commonly sleep related. Get more than you *think* you need.

B22e5946e28a1845a6006737e59edfc6

(2437)

on February 21, 2011
at 04:42 AM

What were your test numbers when you had them originally tested and what were they after your above mentioned protocol?

B22e5946e28a1845a6006737e59edfc6

(2437)

on February 21, 2011
at 03:06 AM

What was you before and after test numbers?

F087e79f7e8a76613c9b82528ab6dc3f

(580)

on April 19, 2011
at 03:57 AM

I need to raise my level test is 2. will this help a 56 year old woman?

7506c95a83b37f8d954163eded5681f6

(0)

on October 28, 2011
at 01:54 AM

Steven I just became a member and have been battling low t for about a decade I just recently started the blood type diet for type O seems pretty close to paleo and do feel better. Im 44 6 foot 178 pounds up till 10 years ago no problems in the sack then it started slowly but gradually my acupuncturist told me 6 month ago my kidneys needed attention and in eastern medicine the adrenal glads are part of your kidneys I have been burning the candle at both ends since I was 16 working myself to death and his take was it had finally caught up with me add a high carb low protien low fat diet to this

7506c95a83b37f8d954163eded5681f6

(0)

on October 28, 2011
at 02:00 AM

and you can see where I have just burned out. I run my own business and cant stand doing nothing im very goal oriented. I read your post and a lot of it sounds like me except I have never been over weight. my question is about the diet you posted how much of all these things did you eat did you use a chart or what I feel better since I have been on the blood type o diet which is high protein low carb no stimulants blah blah im just trying to get my mojo back please help.

Fd70d71f4f8195c3a098eda4fc817d4f

(8014)

on September 28, 2012
at 07:58 PM

Just wanted to point out that my upvote today just brought this one to 69. ;-) Apropos, considering the topic and your great answer! =)

11
7e746be2f0e550a8cd7df881322ae705

on December 24, 2010
at 02:11 PM

I think the dramatic difference in how females are responding to you can have a lot to do with CONFIDENCE. There is nothing sexier than a confident guy. Just be careful not to pass right buy confident and become a cocky tool.

I definitely find fit healthy men much more attractive now that I consider myself the same. When I was sad and obese I preferred nerdy skinny guys. I am very much turned on by guys after they have done "manly" things like hunting and fixing cars and working out.

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on December 25, 2010
at 04:26 AM

When we hunt, fix cars, and work out, we release the pheromones. Now that your hormones are repaired, you can sense ours :)

710a2d86803b176778ce7db770944bb7

(626)

on December 24, 2010
at 06:27 PM

i agree, but i think that the 'confidence' aura may have some hormonal/pheremonal basis...i.e. if your entire physiology is screaming: 'we are healthy, fertile and ready to mate!!!' your approach to females (or males, or whoever) is definitely going to be different.

50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on January 14, 2011
at 05:13 PM

That line between confident and cocky is a fine one, to be sure.

7e746be2f0e550a8cd7df881322ae705

(18701)

on January 14, 2011
at 05:40 PM

Oh but if you can pull it off, WATCH OUT!

3
Eafee106d73d49bdaec8cb3dae41d514

on December 27, 2010
at 03:03 AM

I have a hard time saying. I know that my testosterone level spiked dramatically, but my dietary change was also dramatic, going from a very heavy soy-based vegetarian diet to a heavy meat-based diet. I didn't know how much vegetarianism was impeding my testosterone production until I gave it up.

If I had to take an educated guess, I would say it was fish, red meat, and fat in general that were the main contributors. And giving up soy.

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on December 27, 2010
at 08:16 AM

Giving up soy and it's phytoestrogens is a great step!

3
902a7cd8f96bbc917a04e92b1f49dbd7

(787)

on December 24, 2010
at 12:42 AM

Mostly things that are already part of Paleo... saturated fat (coconut oil, avocado oil, animal fat) and any large increase in protein intake. Zinc can help, but only if you're deficient. Resistance training increases testosterone, endurance/aerobic training can slightly depress it (but not pathologically so).

667f6c030b0245d71d8ef50c72b097dc

(15976)

on December 24, 2010
at 12:52 AM

only recently, say in the last 3 months from being on starting strength linear strength program, i can fully attest to the increase in, if not testosterone, libido that comes from resistance training. remarkable. a great side effect.

2
667f6c030b0245d71d8ef50c72b097dc

(15976)

on January 14, 2011
at 03:34 PM

although i'd say a good paleo way of eating will definitely help with T production, but the biggest two actions you can take that will concretely change your sex drive and general preparedness, lets say, are:

  1. losing fat around the midsection (I mean it will help phsiologically, but it'll also just make you more confident)

  2. lift heavy weights.

By number two i really mean heavy stuff. For this you may, like me, want to get a coach/trainer whatever who has experience with serious weightlifting. At 31 years old i had never been an athlete and had no clue even how to start backsquating, etc. You do NOT want one of those goofballs from the local chain-gym.

Anyway, i can personally attest to a serious increase in sexdrive, from changing only one thing in my routine: lifting heavy things.

7e746be2f0e550a8cd7df881322ae705

(18701)

on January 14, 2011
at 03:41 PM

I absolutely got a trainer to help me with form when I started using weights. I could watch videos and buy books (I did!) but I still didn't entirely trust myself to get it right. Don't be shy though to tell them what you want! I told my trainer I want to lift weights, no machines. At the time I was training Tues/Thurs and I told him I want lower body Tues and upper body Thurs because I had long runs planned on weekends and didn't want to kill my quads on Thurs. I gave him such a detailed plan, he actually asked me what I needed him for. I told him "To watch!" It worked out great.

C2502365891cbcc8af2d1cf1d7b0e9fc

(2437)

on February 20, 2011
at 10:08 PM

I've been using the stronglifts 5x5 program. Working great for me so far.

2
Medium avatar

(3254)

on December 24, 2010
at 10:42 AM

I'm not sure if it's increased testosterone, feeling better about my appearance, or just generally greater cavemanness, but I've noticed a difference in libido with strict paleo and weight training. Strict paleo has also recently reversed a high blood pressure issue I've had, which I feel has noticeably increased blood flow to...ahem...certain areas. I also feel like people are looking at me or noticing me more, which usually makes me wonder if I have spinach in my teeth or espresso dripping down my chin, but perhaps there's a paleo induced pheromone thing happening.

1
77877f762c40637911396daa19b53094

(78437)

on November 02, 2011
at 06:24 PM

http://www.matakanasuperfoods.com/ms/products/suma.html

Suma root powder helps testosterone levels - the link above at the bottom of page has lots of 3rd party reseach and pub med links on this brazillian root vegetable. It is one of the best sources of germanium a cellular oxygenator, plant sterols, sapponins and b - ectosterol for natural hormone support

1
64433a05384cd9717c1aa6bf7e98b661

(15236)

on February 20, 2011
at 10:01 PM

a number of people have mentioned lifting heavy weights, but I'd like to add the importance of doing multi-joint exercises like the squat, deadlift, and push press in effecting hormone levels

0
22bcabc3af129981fbc677f037ac34aa

(0)

on September 30, 2014
at 01:27 AM

Raised testosterone to 1184 ng/dl through only eating eggs and resistance training.

0
Acb677529a6974737bf1905ccfc7f748

(120)

on January 01, 2013
at 11:50 AM

Oysters and soft-boiled eggs = Aphrodite in the half-shell.

0
Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on January 01, 2013
at 03:02 AM

Oysters, weight lifting, eggs, red meat sleep and intercourse.

0
A6d88dacb4110c7c2e15a21337bde4bd

on September 27, 2012
at 09:19 PM

I don't know how to leave a comment so this is being posted as an answer lol. @Travis Culp, a quote taken directly from Wikipedia, "Brazil nuts contain small amounts of radium. Although the amount of radium, a radioactive element, is very small, about 1–7 pCi/g (40–260 Bq/kg), and most of it is not retained by the body, this is 1,000 times higher than in other foods."

0
E878f891f11668f577eb59a38b57d9c0

on September 02, 2012
at 05:00 AM

Sleep Disorders reduce testosterone. Make sure you get proper sleep and treat sleep apnea.

0
E412ede6bf8f9dc81ef5290ef8b7fc36

on June 28, 2011
at 01:49 AM

Hello what are the symptons of low testo and how long it usual take to come back to almost natural for the age Thank you

0
Bd4be59f5bcfafc3d834d1ec8765eb9e

(336)

on March 31, 2011
at 11:45 AM

This is a great question because my testosterone levels are lower than normal and I am now eating most the food mentioned in this thread (two weeks in). How is this going to affect my wife who is also Paleo? Her testosterone is actually a little higher than normal for a woman. Will eating Paleo raise her testosterone or help balance her hormones?

By the way Paleo has cleared up her allergies and has helped her fibromyalgia, and I'm also not as congested. This change in diet has been mind blowing to say the least.

0
1e5cf4c2f1e145f349284d26b38f596b

on March 31, 2011
at 11:15 AM

ditto the heavy weights. Crossfit is also great for strength and high intensity workouts.

0
2507b557331c8a674bc81197531e609a

(4994)

on January 14, 2011
at 02:14 PM

Hahahahaha, I love how this post has had 728 views :D :D :D

B3c62d89cd47b7d7209b6a99243d0ded

(10778)

on January 14, 2011
at 03:11 PM

http://paleohacks.com/questions/tagged/sex is a popular tag!

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