The Bare Minimum Diet To Increase Testosterone

The Bare Minimum Diet To Increase Testosterone

Some guys don’t want variety. *GASP*

They just want actionable steps. 

I’m one of those guys. 

Give me the formula. Nothing fancy. Keep it simple and I’ll do the work. 

If that’s you…

And you’re a man who wants a diet to increase testosterone levels… THIS article is right up your alley.

Because more important than flavor… or a one-hundred item grocery list, is your manhood. And YOU get that.

Which is why I’m giving you the most bland diet to increase testosterone that’s ever graced the internet. (dead serious)

However, it’s pretty, “point-blank, period”, simple.

(Kinda like this straight line)…


So it’ll be easy to use today if you like to take action fast.

First, let’s talk food.

Because on this bare minimum diet to increase testosterone you’ll have eight options.

Good news is, these eight foods will get your t-levels climbing.

I told you this would be the most boring diet on the internet.

However, It’ll get the job done.

Bare Minimum Testosterone Diet
Grocery List

I hope you’re a bachelor.

Because your partner won’t be thrilled when you come home with only eight foods.

Which if you want a larger list of Anabolic Foods that boost testosterone – check out this article.

Food #1: Grass-Fed Beef

It’s NOT because it’s high in protein…


In fact, protein is the least anabolic macronutrient in the book.

That being said, 20%-25% of your daily calories should come from protein.

Preferably animal protein. 

Because according to the British Journal of Nutrition, animal protein is better for increasing testosterone than plant protein.

Why the “grass-fed” beef?

Listen. I know it cost an extra couple of bucks. Yet it’s well worth it. 

You see, grain fed cattle are given mostly corn and genetically modified soy products…

Resulting in less nutritionally dense meat. Meaning, lower quality. So you get what you pay for… 


A publication from the Journal of Animal Science shows grass-fed beef contains four-times more vitamin K2 than grain-fed beef. Five-times more omega 3’s. And two-times more CLA.

And is packed with more testosterone boosting zinc.

Grain fed cattle is also injected with hormones (including estrogen) to help them grow faster… which end up in the beef.

I’m sure you’ve heard the sang, you are what you eat, right?

All in all, beef is a potent testosterone boosting food

However, if you want the gold-standard for your t-diet… keep the hormones and inflammatory grains and soy out of your system and stick with grass-fed. 

Your manhood will thank you in the long run. 

Food #2: Olive Oil

This one tastes best dumped over your potatoes and greens…


And is flat out healthy for many reasons. Especially testosterone production…

Olive oil is loaded with monounsaturated fats. Which, over time, increase t-levels.

There have also been human studies confirming the consistent use of olive oil in your diet raises testosterone naturally…

Like this study published in the U.S. National Library of Medicine

Which shows men who consume olive oil as their main fat source for three weeks can increase testosterone almost 18%.

I like to cook with it too.

Nothing like a good potato sauté in olive oil. 

My love for potatoes clearly exposes my Irish heritage – I’m half Irish, half Italian.

Which explains my red hair and black eyebrows. 

(You can get a good look in the video below if you’re curious)…

Food #3: Broccoli

Broccoli rids the body of excess estrogen. 

How? Broccoli contains indole-3-carbinol.

One study shows diets high in indole-3-carbinol increases the disposal of estradiol (an estrogen hormone) by up to 50% in men. 

And another added benefit…

Broccoli is high in fiber, a potent natural fat-burner… which can help manage your weight and even lose fat. 

Which, a healthy body fat is vital for high testosterone production.


Food #4: Sweet Potato

Carbs are great for testosterone. 

Yet most guys avoid them like the plague when they diet…

Then wonder why they can’t make love to their spouse. 

Or they watch as their strength in the gym plummets… and you have no energy in the tank by the end of the day. 

It’s because your testosterone needs carbs to function. 

However, grains aren’t ideal.

They’re loaded with gluten, which mess with your t-production. 

Simple sugars aren’t the best either.

And because you’re a minimalist and you want the bear minimum foods for your testosterone diet, here’s my #1 recommendation as a carbohydrate source… sweet potato. 


(That’s a picture of sweet potato chips. Highly recommended.)

Sweet potatoes are the perfect, no-gluten carbohydrate source for more testosterone.

They’re also packed with nutrients. 

And don’t cost that much.

Meaning, you can stock up on these bad boys and enjoy them with all three meals of the day. 

Food #5: Greek Yogurt

Stick with the plain Greek yogurt…


Greek Yogurt is fitting for a post-workout meal or snack.

The whey protein in ricotta cheese helps lower cortisol production

Which is advantageous… because cortisol is a pesky hormone that lowers testosterone.

One study also shows 15 grams of whey protein post workout boosts testosterone 25% in 24 hours.

Greek yogurt is also full of friendly bacteria that’s helpful with healthy testosterone production. 

One study shows diets high in good bacteria strains such as Lactobacillus reuteri increased testosterone, testicle size, and luteinizing hormone levels in 100% of the mice given the strain.

Overall, this creamy food is perfect for the testosterone diet minimalist. 

I will say, plain Greek yogurt has a bit of a “bite” to it. So just prepare yourself. 

And remember to stick with the no sugar added stuff.

Food #6: Hot Sauce


Bet you didn’t see this one coming…

Researchers at the University of Grenoble found men who consumed hot sauce and used it as seasoning for potatoes had higher testosterone compared to men with weaker taste buds.

There’s a key ingredient in hot sauce making it anabolic… It’s called capsaicin. Which has been linked to more aggression, dominant behaviors, and greater risk-taking. 

And hot sauce is easy to include in your bare minimum diet to increase testosterone. 

Dump it atop your grass-fed beef, potatoes, or as you’ll see below, with a popular breakfast favorite.

Food #7: Cage-Free Eggs

Not just the whites. The WHOLE thing.

The yolk contains cholesterol. Which is a direct precursor steroid for testosterone production.

Plain and simple… your leydig cells can’t make testosterone without cholesterol. Which is why you want more of it.

Whole eggs also have a solid fat profile.

They’re packed with testosterone raising saturated and monounsaturated fatty acids. Both of which power-up your male master hormone.


One last note about eggs… 

They contain tons of testosterone boosting vitamins and minerals like vitamin A, B (including choline), D, Iodine, and Selenium.

And according to the U.S. National Library of Medicine in this study, the B vitamin, Choline helps ramp-up t-production.

Overall, eggs are pretty solid for your testosterone levels. 

Again, I recommend “cage-free” for the same reasons listed above for food #1.

Food #8: Pomegranate Juice

You can eat pomegranate seeds, yet this will be easier. 

It’s both refreshing and t-boosting.


And if that’s not enough, pomegranate juice will help you skyrocket your sexual performance.

First pomegranates improve your cardiovascular health so you can increase blood flow to yourmanhood when you need it most. 

Second, this study shows pomegranate juice increases testosterone levels by a cool 24%.

This power-drink has also been recorded to shrink estrogen levels

Both a win-win for guys like you and me. 

Now that you have the foods list for your minimalist testosterone diet. Here’s a sample eating day.

Bare Minimum Testosterone Diet
Sample Plan

I recommend following the Anabolic Eating approach with your nutrition.

Especially because Anabolic Eating can increase growth hormone levels 2000% in 24 hours and boost testosterone 180% in just two days.

And hey, you can still use this minimalist foods list if you want. Yet you won’t necessarily have to when Anabolic Eating. You can learn more about it here.

However, here’s a quick sample if you want to stick to just these eight foods: 

Meal 1: 

  • 3 whole cage-free eggs.
  • 2 tbsp. hot sauce.
  • 8 oz. pomegranate juice.
  • 16 oz. water.

Meal #2:

  • 10 oz. grass-fed beef.
  • 2 tbsp. hot sauce.
  • 1 whole sweep potato
  • 2 cups broccoli 
  • 1 tbsp. olive oil
  • 16 oz. water.

Meal #3:

  • 8 oz. grass-fed beef
  • Sweet potato chips (cooked in olive oil)
  • 2 cups broccoli
  • 2 tbsp. hot sauce
  • 16 oz. water

Snack #1:

  • 1 cup plain Greek yogurt
  • 16 oz. water.

Before I forget…

If you decide to follow a minimalist plan as above, be sure to take a quality multi-vitamin to prevent any nutrient deficiencies. When eating the same foods repeatedly you will lack essential nutrients for testosterone production. 

Which is why I recommend Anabolic Eating so you can eat a variety of testosterone boosting foods and meals while supercharging your anabolic hormones. 

Yet there you have it. The ultimate bare minimum diet to increase testosterone. 

If you enjoyed the article, on the bare minimum diet to increase testosterone, you’ll like my FREE testosterone boosting checklist in this link. In it, you’ll discover the everyday effortless tricks you can use to boost your testosterone to pack on lean muscle and ramp-up your sex-drive. Follow these tips and weeks from now you’ll notice more energy, higher libido, less fat, and you’ll feel happier and healthier. Just click the banner below to access your free testosterone boosting checklist.


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