If you want to boost testosterone you're not alone! One look online will quickly highlight the fact that testosterone levels drop approximately 1% every year after you turn 30. That’s why there is such a big market in testosterone booster supplements.

image of pills that boost testosteroneIt’s understanding why so many men reach for these supplements. Every one of us is affected by the natural decline of testosterone. But we have a choice!

You don’t need to use steroids to maintain and even increase your T levels!

What you need is some knowledge and the support of the Fit father Project. From a healthy 1-day meal plan to one of the best 24-minute workouts you’ll find anywhere; we can and will help you to boost testosterone levels without jumping through hoops.

Just take a look at these natural methods of boosting your T levels:

Strength Training

boost testosteroneThere is a simple rule if you’re looking to boost your T levels through strength training; go hard.

Strength training is an excellent way of working large muscle groups and of stressing your muscles. The harder you workout the more stressed they will be.

The fact is any exercise will boost your T levels, but, strength training will dramatically increase the increase.

It is true that this increase will peak 30 minutes after exercise and should return to normal within an hour. However, if you look at the reviews for any testosterone booster that doesn’t provide 3 or 4 doses a day, you’ll notice the same effect.

The difference? Strength training has been scientifically proven to boost T levels and it’s free, a quality testosterone booster will cost you upwards of $50 per month!

Try our 24-minute workout today to start your strength training.

boost testosterone

Healthy Diet

boost testosterone with foodThe old adage “you are what you eat” is true. Just as we at the Fit Fathers tell you that you can’t out exercise a bad diet, the food you eat can make a huge difference to your T levels without touching a testosterone booster.

The secret is in knowing what your body needs to boost T levels.

Zinc, magnesium, vitamin D3, D-Aspartic acid, and ginseng have all been shown to be a critical part of the production of testosterone. That’s why you’ll find them in the best testosterone booster supplements.

However, many of the testosterone booster supplements have a host of other ingredients which are not so beneficial. Some even have proprietary blends which prevents you from knowing the quantity of each ingredient.

In short, a testosterone booster will often mean you don’t know what you are putting into your body.

This goes against the principle of a healthy diet.

To boost your levels of the above minerals you simply need to eat the right foods:

  • Oysters – these might not be to everyone’s taste but they are extremely high in zinc.
  • Avocados – full of zinc, magnesium and an array of vitamins.
  • Eggs – these are full of vitamin D and protein, which is essential for muscle building.
  • Red Meat – keep it lean to boost your testosterone increasing ingredients.
  • Coconut – these are amazing! They are full of magnesium, zinc, calcium and almost all the vitamins you can find!

Our 1-day meal plan can help inspire you to eat right.

boost testosterone

Natural Herbs & Plants

boost testosterone naturallyNature actually provides all the ingredients you need to boost and maintain your T levels. Eating free range eggs, avocados, dark chocolate, and most healthy foods is one of the best ways to control testosterone production.

In fact the majority of testosterone booster supplements use herb extracts; they are just mixed with a host of other ingredients which might not be as healthy for you.

Here are some good natural herbs to add to your 1-day meal plan:

  • Fenugreek – these seeds can be added to almost any meal, it is a common additional to curries. It is most effective at boosting your T levels when taken with zinc and magnesium. 
  • Ginseng – this is also known as Tongkat ali and has been shown to increase your libido, performance and boost the production of androgens in your body. These stimulate the production of testosterone.  
  • Ashwagandha – this Indian herb has been used in traditional medicine for centuries. Research now confirms it is good at boosting serum testosterone levels. 
  • Pumpkin Seeds – In fact there are many seeds that can boost your T levels. These are high in zinc and magnesium which will encourage your brain to produce luteinizing hormone. This is the precursor to testosterone production. 
  • Green Tea – this is an extremely common herbal tea in China that is known for its ability to boost your immune system and even life expectancy. However, recent research suggests that its antioxidant capabilities can promote the growth of healthy cells and boost T production.

In addition to a healthy diet, there are some supplements worth mentioning. DHEA (Dehydroepiandrosterone), is one of the precursor hormones that is proven to increase testosterone in older men. Creatine monohydrate is a great supplement that helps improve workouts, which indirectly increases testosterone. D-Aspartic acid, vitamin D3, magnesium, and zinc are also crucial in testosterone production.


sleep boosts testosterone This is something we’re all good at!

You probably already know that a minimum of 6- 7 hours sleep every night is essential to help you maintain your health.

It is also essential to boosting your T levels.

The fact is you live in a stressful world, but the more stress you encounter the higher the level of cortisol in your body. This is a natural response to stress allowing you to be ready to fight or flight.

But, the production of cortisol stops the production of a variety of other hormones, including testosterone.

Although this is normal the continuous elevated stress levels that many people experience means that you are continually restricting production of testosterone and other hormones.

Learning to unwind and relax is good. But sleep is the ultimate way to ensure your body’s hormone levels are balanced, allowing you to produce more testosterone.


The great news is that scientific studies have shown that men who have sex at least 8 times a month actually have higher testosterone levels.

It’s not known if this is a result of the increased exercise or simply a reaction to the process, but it does finally give you a reason to persuade your significant other that you really do need it!

No other way to boost testosterone will give you the same amount of pleasure!

Intermittent Fasting

Another great method to boost testosterone is by controlling your eating window. By eating only during an eight-hour window, for example, 11am-6pm, your body is able to boost testosterone and human growth hormone production.

The setup we recommend is to have your first meal of the day around 11 am, lunch around 3 pm, and dinner around 6 pm. By compressing the eating window our brains secrete something called luteinizing hormone, which will boost testosterone production.

Boosting It Up

Testosterone plays an essential part in maintaining and building your bone and muscle mass. It also helps to control and reduce fat storage, improves your physical health, sexual health and can boost the production of red blood cells.

It is essential to keep it boosted as you age. Use this guide, our 24-minute workout and the 1-day meal plan to boost testosterone naturally.

If you're an aging man, and have followed the tips in this guide, but still think your T-levels are low, you may want to consider seeing a doctor for Testosterone Replacement Therapy. The natural way is much less expensive and involved, but sometimes TRT can be beneficial. Just make sure you give it your all before going that route.

Your new friend & health coach,

stuart-headshotStuart Carter
Head Training Staff, The Fit Father Project

Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine – designed for you as a busy man…

I’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X). Inside FF30X, you'll receive:

  • The simple & delicious Fit Father Meal Plan
  • The metabolism boosting Fit Father 30X Workout (under 90 min/week)
  • VIP email coaching where I'll personally walk you through the program

Read the FF30X Program overview letter here to see how our plan can help you lose weight – without the complication & restriction of normal diets.


*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on how to boost testosterone.