28th of February 2014

How To Naturally Increase Your Testosterone


I wrote an entire book about how guys can naturally increase their testosterone. You can buy it on Gumroad or Amazon, or you can get it for free by joining the Mating Grounds email list.

The book is about 25k words. If you don’t want to read that, or are unsure if you want to buy the book, below is the 5k most crucial words. You can get 80% of the books value just from this page:

Why I Wrote A Book About Testosterone

If you’re familiar with my other books, I’m sure the first question was an obvious one, “Why the fuck is Tucker Max writing about testosterone?”

A good question. The fact is, I HAD to learn about testosterone, for my own health.

I did something very stupid and reckless that ended up drastically reducing my natural testosterone count. I found no help from the established medical community, nor any other alternative sources, so I ended up learning and testing all the best methods for naturally increasing testosterone myself, and figured out what actually worked. What did I do that was so stupid and reckless?

I shot x-rays across my balls. On purpose.

It was incredibly stupid. And really, really funny (the stories are in the book). And yes, I really did it, I even have it on video (you can see that here).

Predictably, this had a negative effect on my health. I ended up feeling awful, and I figured out it was because radiation has a negative effect on testosterone levels. Mine specifically.

The first doctor I went to about my problem was Dr. Drew. Like, radio/TV famous Dr. Drew. On the air. I was a guest on his show. You can guess his reaction (in fact, you can read about it in the testosterone ebook appendix). Then I went to a hormone doctor, which was an event itself. Of course, she was absolutely no help, nor was anyone else from the medical establishment that I had contact with.

I had to figure something out, so I took it upon myself to learn everything I could about testosterone and fix my own problem.

I ended up figuring out quite a bit, and realized that most of the conventional information about testosterone is either driven by crass commercial intent, or total bullshit. And yes, I ended up solving my problem.

But why I want to write this book is about more than that. I spent my valuable time compiling this information because I remember what it was like when I started down the path to learning about testosterone and hormones. At first I was just confused–there was so much contradictory information floating out there. But that confusion quickly turned to anger when I figured out the problem: no one was telling the objective truth, because almost all of them had either hidden or explicit agendas.

That’s why this book exists. To solve that problem: I wrote the book I wish had existed when I started this journey to fix my testosterone. I hope it helps you as much as it helped me.

The Point Of This Book

The point of this book is a simple one:

To explain how men can easily, safely and naturally increase their testosterone, using the exact methods I did.

That’s it. This is a short ebook, and that’s the only goal I set out to accomplish with it. I will walk you through exactly what to do to safely and naturally increase your testosterone, with clear, easy, actionable instructions. If you do a half decent job following the Minimum Effective Dose plan, you will see good results. Usually, really good results. If you go one step further, and really absorb and practice all the things I recommend, you’ll eventually experience great results. I know, because I have done it, and I did it with the information in this book.

Just so you’re aware and don’t look for these things, here what I’m NOT going to do in this book:

I’m not going to explain why you should care about increasing your testosterone. There are great reasons that fully explain why this is important, but the fact is, if you are reading a book about how to increase your testosterone, so you should already know why.

I’m not going to sell you anything. I don’t even have anything to sell that’s related to this book. This is not a way for me to peddle supplements or a diet plan or a new gym or anything like that. All the info you need to naturally raise your testosterone is in this book.

I’m not going to inspire, motivate or coddle you. I’m not a life coach. I’m not your father. I’m not going to hold your dick for you when you piss. Either you’ll take my advice or not. The only way to get results is with actions, and the actions are up to you.

What Will Not Help You Increase Your Testosterone

First the bad news:

Your hormones cannot be fixed with pills*, tricks, small changes or supplements.

If you expected that this guide would tell you to pop a few pills, or do some weird type of ab crunch, or jump in a cold shower once a week, then you’ll be disappointed.

All the things you see advertised and talked about as promoting testosterone–from deer antler spray to andro to stinging nettles to all sorts of weird pills or ointments like that–are usually complete frauds who’s only purpose is to to get your money.

But even if they do actually work (for example, deer antler spray has some decent empirical evidence behind it), those sorts of supplements only increase testosterone a very small amount, and even then, only at the margins. What that means is that these supplements are useful to a very select set of people: professional or high level athletes who need every single tiny, 1% advantage they can get.

Why is this? Because of the way that the human endocrine (hormone) system works. Your testosterone, like all endocrine systems, stays in dynamic balance (homeostasis) through a complicated system of hormonal checks and balances. If you just try to trick it with things like hormone supplements, it will quickly fight back to reduce sensitivity to those supplements (e.g. by down-regulating testosterone production). This means you can’t outsmart your body. The only sustainable way to boost testosterone is to build a healthy biochemical foundation so that your body feels, in effect, that’s safe to spend energy on boosting testosterone levels.

This means that the ONLY safe, natural and effective way to address hormone imbalances (for 99% of men) is a focus on the core fundamentals of human existence: food, movement, sleep, thought, sex. Fix those first, and your hormones will follow. Especially testosterone.

That’s the bad news. Sounds boring and tedious right? Not so fast. Here comes the good news.

[*The exception to this “pills don’t work” rule are people with legit biological hormonal issues that can only be addressed by testosterone replacement therapy. So yes, a pill can work. Except that TRT is horrendously damaging to a healthy male body, and should be avoided if at all possible, and used only in those cases where there is no other possible option.]

Quick, Easy & Fun Actually Work

If you’re looking for a quick fix, that’s perfectly fine. You’ll see substantial results with the Minimum Effective Dose (MED) plan in only 3 weeks (maybe less). Remember, “quick” is not the same as “tricks.” Quick fixes–if done right–do work.

And if you’re kinda lazy and don’t want to do a lot, that’s OK too. The MED plan is really easy to implement and, for the most part, really enjoyable too.

I’m basically going to tell you to eat bacon, sleep late, lift heavy things, and be happy (and have more sex too, if you can swing it). Who doesn’t want to do that?

Quick, easy and fun fixes can work. Pills don’t.

How To Use This Book

To see results, you don’t have to understand everything in this book. Just like you don’t have to understand electrical engineering to use a computer, you don’t need to understand the neurobiology of hormones to increase your testosterone.

If all you care about is immediate results and you’re willing to just blindly take my recommendations, read “The Minimum Effective Dose Plan” below, and start it today. You can buy  the rest of the book and read it at your leisure, if you ever do.

That being said, if you’re going to start messing with your hormones, it’s usually better to have a decent idea of what you are doing, and why. If you want that, you gotta read.

There are three fundamental aspects to naturally increasing your testosterone:

1. Eating
2. Exercising
3. Sleeping

In this book, I briefly explain why each area is important. Then I walk you through the basics of the behavioral and biological science at the foundation of each category, and explain their (crucial) relevance to testosterone. From there I give you a set of proven, tested plans to improve each area that you can immediately implement. For each area, I outline the Minimum Effective Dose plan, which is a great place to start and will be more than enough for most guys to see incredible results.

But I go beyond the Minimum Effective Dose within each category, if you want or need greater results. There is quite a bit of tinkering and specialization you can do to craft a plan that might work even better than the minimum, if you so choose. The specifics can vary widely, and some things only work with some people. If you want to get that last 20% of the possible results, you’ll have to do some work, and I explain how you can do that.

At this point, it’s important to for you to understand that the ideal plan does not exist within the pages of this book. The ideal plan is not the Minimum Effective Dose plan, nor is it even my current plan (which I put in the book as well). That plan is very different from the MED plan and very well suited for me, but wouldn’t be great for a lot of people.

Rather, the ideal plan is one that you have tested and iterated and is specific to YOU. My goal is to make you understand there are many paths to success in this area, and that you can use this book as a starting point and guide to find the right one for you, if that’s what you choose to do.

As I always tell my employees: Perfect is the enemy of good, and good actions always beat perfect plans that have no action. Just worry about doing a good job following any version of the plans laid out in here, and you’ll be fine.


The Minimum Effective Dose Plan

That’s all this plan is: the simplest set of actions that will get you results.

That doesn’t mean the results will be small. For most men, this plan will produce very good results. I’ve seen this plan double the free & total testosterone for a lot of guys (triple in some cases). No guarantees of course, but this plan is an easy and effective place to start if you want to naturally increase your testosterone. It already worked really well for this guy.

If any of this is confusing or you want more info, it is all explained in more detail in the book, you can buy it on Gumroad or Amazon, or you can get it for free by joining the Mating Grounds email list.


The Slow Carb Diet:

1) Avoid white carbohydrates (or any carbohydrate that can be white): If it is a carb, and it can be white, don’t eat. This list is all of these things, in case you’re confused:
-no bread
-no sugar
-no rice
-no cereal
-no pasta
-no potatoes
-nothing breaded
-no noodles (that are made from rice or flour)

Yes, I know those foods can be delicious. They also make you disastrously sick, and impair your body’s ability to make testosterone. Cut them out.

2) Eat the same few meals over and over: Most people are much more likely to stick with a diet plan if it doesn’t involve a lot of decision making. One way to do that is to eat same few meals repeatedly. I’ll give you some guidelines for creating these meals further down.

3) Don’t drink calories: Do not drink ANYTHING that has calories. No milk, fruit juices, regular soda, etc. You can drink massive quantities of water, and as much unsweetened iced tea, tea, diet drinks, coffee (without cream), or other no-calorie drinks as you want.

4) Don’t eat fruit: A lot of people think that because fruit has vitamins and nutrients, they can eat as much as they want. Fruit is also loaded with sugar and, therefore, off limits.

5) Take one day off per week: This is most everyone’s favorite part of this diet: The off day. Eat anything and everything that you want. This is useful both psychologically (because it makes the rest of the week easier) and physically (because spiking caloric intake increases fat loss by keeping your metabolism from down regulating). So if you feel like you are going to miss bread and pasta too much, just save it all for one day a week, and pig out then. Problem solved.

I will tell you this: The first few months when I was on the Slow Carb, I would go nuts on off days, and feel like shit afterwards, and gain a ton of weight (which admittedly, all fell off within a day or two). I realized that I was eating more than I even wanted to, and eating things I didn’t even like, just because it was an off day. So I added a personal rule that my off days were still “gluten free.” This way I could get lots of sugary and carby treats, like ice cream and french fries, but not have the awful wheat impact on my body and my hormones. I felt like it improved the diet a lot, at least for me.

What Can You Eat?

A lot. This is SUCH an easy way to eat. In fact, this is basically the way humans ate for, oh, 100,000 years or so before the advent of agriculture.

What does an average meal on the Slow Carb Diet look like? The easiest way to create a meal plan is to mix and match together one food from each of the following categories:

Proteins: Eggs, chicken, steak, beef, pork, lamb, fish. Pretty much any animal flesh.

Legumes: Lentils, Black beans, Pinto beans

Vegetables: Spinach, sweet potatoes, Asparagus, Peas, Mixed vegetables, Broccoli, Green beans, Sauerkraut (or any pickled or fermented vegetable).

NOTE: If there is one thing you really need to pay attention to, its that you need to make sure you add enough legumes or good starches to your meals to make up for the lost grains and sugars. A big problem people on the Slow Carb Diet face it being hungry a lot at first, but that’s because they aren’t eating enough fat and legumes to replace the caloric load of the lost sugars and grains.

That’s it. If you need more information or more ideas, use any of the free resources below:

More Information:

The original post that started this

The Four Hour Body

The Slow Carb Subreddit

Sample Slow Carb Meal Plan

Success Stories


The Slow Carb Cookbook

Four Hour Body Recipes

Slow Carb Diet on Pinterest


Can I Eat It?



Basic Strength Training

Time commitment: 2x a week, 45-60 mins per workout


Day 1 (Monday):
Short warm-up
Squat, 5 sets x 4-6 reps
Barbell Overhead press, 5 sets x 4-6 reps
Bent Over Row (barbell is preferable, but can use dumbbells), 5 sets x 4-6 reps

Day 2 (Thursday):
Short warm-up
Deadlift, 5 sets x 4-6 reps
Bench Press, 5 sets x 4-6 reps
Pull-ups, 5 sets x AMAP (as many as possible)

How To Squat Properly: Here or here

How To Overhead Press Properly: Here or here

How To Bent Over Row Properly: Here or here

How To Deadlift Properly: Here or here

How To Bench Press Properly: Here or here

How To Do Pull-ups Properly: Here or here

Routine Notes
Here’s the key to this workout: FORM. You need to pay a lot of attention to your form, especially on the squat and deadlift. They both look like very simple exercises, and in some ways they are, but if you do them wrong, they are much less effective. And if you use heavy weights and do them WAY wrong, you can get hurt. Don’t do them wrong. If you can’t get help from anyone, then film yourself with your smartphone, and compare it to the videos you see here.

The reps are set at 4-6 for very good, very important neurological reasons. All sets should be with a weight you can do at least 4 times, but not more than 6. If you can do more than 6 reps, add weight. If you can’t do 4 reps, take weight off.

As with all exercise routines, make sure you warm up first. Five minutes on the exercise bike is fine. And then do a very light set one (or maybe) two times with each exercise before you start the heavy loads. So for example, if my working weight on the bench press is in the 225lbs range, I’ll do 135lbs like 10 times, then 185lbs maybe 8 times, before I put 225 on and start doing 5 sets of 5 reps (for example).

Definitely give yourself rest between sets, but not more than 90 seconds. I usually take the full 90 seconds between sets, because if you’re lifting heavy, you’ll need the rest.

This program does require you to keep track of your weights a little bit. You don’t have to go crazy with tracking apps or anything like that. Use a notepad if you need it. Just remember where your weight was last time you did that exercise, and start there.

NOTE: If you are young and super energetic, 2x a week with this program may not be enough of a workload for you. If that’s the case, go 3x or maybe even 4x a week. Don’t go above 4, you need rest.



I’ll try to be as clear as I can here:

Get 8-9 hours of sleep, in a completely dark room, every single night.

That’s the minimum effective dose. You can’t cheat this. [More explanation why in the book]


That’s it. Do this simple plan for one month, and you’ll get results. If you don’t get results, or you want more results, go read through the book and start adding things.



Like I said earlier, there are two ways to get a copy of the book.

1) Buy it: It’s for sale on Gumroad, Kindle and iTunes. Take your pick.

2) Get it free: Sign up for the email list below, and it’s free. We’ll send you a free PDF version of the book when you sign up, and keep you posted on future guides when they’re released.

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