Natural Testosterone Boosting Plan
Diet Chart
Morning (7:00-8:00 AM)
- 1 glass warm water with lemon (detox + Vitamin C)
- Optional: 1 tsp ashwagandha powder in warm milk
Breakfast (8:30-9:30 AM)
- 3 boiled or scrambled eggs (whole, including yolk)
- 2 slices whole grain toast or oats
- Avocado slices or handful of nuts (almonds, walnuts)
- 1 cup milk (full-fat or almond milk)
Mid-Morning Snack (11:00 AM)
- Banana or apple
- 10-12 pumpkin seeds or sunflower seeds
Lunch (1:00-2:00 PM)
- Grilled chicken/fish/lentils
- 1 cup brown rice or millets (like ragi, bajra)
- Mixed vegetable salad with olive oil
- Curd/yogurt (probiotic + calcium)
Evening Snack (4:00-5:00 PM)
- Green tea or herbal tea
- Dark chocolate (70%+) - 2 small squares
- Handful of mixed nuts
Dinner (7:30-8:30 PM)
- Grilled paneer/tofu/chicken/egg curry
- Steamed vegetables (spinach, broccoli, carrots)
Natural Testosterone Boosting Plan
- 1 roti or quinoa
Before Bed (10:00 PM)
- 1 glass warm milk with turmeric or cinnamon
Workout Plan
Do this 5 days a week, rest 2 days.
Day 1 & 4: Strength Training (Upper Body Focus)
- Push-ups - 3 sets of 15 reps
- Dumbbell Press - 3 sets of 10 reps
- Pull-ups or resistance bands - 3 sets of 8
- Dumbbell Rows - 3 sets of 10
- Plank - Hold for 1 min × 3
Day 2 & 5: Lower Body + HIIT
- Squats - 3 sets of 15
- Lunges - 3 sets each leg
- Jump squats - 3 sets of 12
- Burpees - 3 sets of 10
- 15 minutes HIIT (high knees, jumping jacks, mountain climbers)
Day 3: Active Recovery + Stretch
- Yoga: Surya Namaskar × 5 rounds
- Light stretching
- Deep breathing or meditation (15 mins)
Additional Tips
Natural Testosterone Boosting Plan
Additional Tips:
- Sunlight: 15-20 minutes daily (for Vitamin D)
- Hydration: Drink at least 2.5-3L of water daily
- Sleep: Go to bed by 10:30 PM, avoid screens 1 hour before
