The androgen gets sorted into three different states – sex-hormone-binding-globulin (SHBG) bound testosterone, albumin-bound testosterone, and free testosterone. Don’t think that all the testosterone you produce gives your masculinity a boost. The question now is this – how does your body make sure that there’s enough testosterone? Whenever he did this, he noticed a temporary boost in both mind and body effects. Food is fuel, and when it comes to increasing testosterone levels, this couldn’t be more accurate. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. While you can follow these 4 tips and assume your testosterone levels are where they need to be. Studies show that active men compared to sedentary men have higher testosterone levels . These factors could also negatively affect your testosterone levels In order to optimize your testosterone production, make sure you get enough quality sleep on a daily basis, incorporate some resistance training into your workout program, and monitor your weight. If your testosterone levels are low, pay attention to your intakes of vitamin D, zinc, and magnesium. If your weight is healthy, you find it easier to exercise and easier to sleep. If you exercise, you find it easier to sleep and to keep a healthy weight. I’ll detail the physiologic effects about this in another article, but for now, consider skipping breakfast as a fairly simple approach to intermittent fasting and a quick way to boost your T level. Caffeine brings your exercise routine up a notch, so you get better effects from your high-intensity interval training—for the same amount of work! Although a highly debated fact, one cup of coffee a day has been proven to have health benefits. Drinking alcohol stimulates the transformation of testosterone into estrogen, which can further lower your bone density and libido. High-intensity interval training (HIIT) has also been shown to improve healthy testosterone levels.² To maintain healthy vitamin levels, routine blood testing can help establish whether supplements are required. Prolonged stress raises cortisol levels, which inhibit testosterone production. A double-blind, placebo-controlled trial involving aging, overweight males found that ashwagandha helped to boost testosterone levels by 14.7%, compared to placebo, over the course of 16 weeks. If your testosterone is below optimal but your vitamin D and magnesium are optimal, consider whether a lack of healthy fats or general underfueling may be to blame. The impact of low testosterone on men's health She specializes in mental health, sleep, and women's health content, blending evidence-based health reporting with person-first storytelling. To reduce your exposure, Lakshman recommends lifestyle changes for testosterone health, like using glass or stainless steel containers instead of plastic and opting for organic produce when possible to limit pesticide intake. She also suggests pairing these types of moves with progressive overload, a type of training where you gradually increase intensity from one workout to the next by adding more weight, reps, or sets. That’s because your body needs a steady supply of nutrients to produce and regulate hormones, says Lakshman. Lifestyle Changes to Enhance Testosterone Levels Increased estrogen levels reduce testosterone levels. Cruciferous vegetables have been linked to testosterone production and estrogen suppression. Vegetables are healthy, containing essential vitamins, minerals, and fiber. The media and some diet experts often demonize carbs, suggesting cutting them from your diet to be lean, fit, and healthy. High estrogen levels in men are linked to man-boobs and lower testosterone levels. This study showed that 2–3 beers per day were shown to lower testosterone levels by nearly 7% in a three-week period (21). Two studies (22, 23) show that large acute quantities of alcohol consumption in a short period led to decreases in testosterone levels by a whopping 20–23% after 24 hours! Binge drinking, on the other hand, does negatively impact testosterone levels—especially on a short-term basis. This type of testosterone is bound to the sex hormone binding globulin protein, so our bodies cannot use it to build muscle or improve our mood. Some symptoms are general, such as fatigue, poor concentration, and mood changes. When symptoms do occur, low testosterone can cause a range of effects. Many men with low testosterone never have symptoms. Meditation is a strong tool for managing stress. A consistent sleep routine, a relaxing sleep environment, and avoiding screen time before bed help improve sleep. If you’re suffering from severe testosterone loss, you may benefit from testosterone replacement therapy via your doctor. If you’re experiencing these signs, talk to a healthcare expert. So, it’s vital to see a doctor for a proper check-up. Taking magnesium supplements when deficient will restore testosterone levels to normal, but again, if you are not deficient then supplementation will not raise testosterone levels above normal. A cursory search of the internet will throw up all manner of natural ways to boost your testosterone naturally. “A man’s body naturally produces testosterone, especially during puberty and in your early 20s,” says Woodman. Like with dietary changes, these tips probably won’t boost your testosterone above the normal level, but they can prevent a deficiency and make you feel better. You can also take some steps in your daily life to support your testosterone levels. There are all kinds of natural testosterone boosters, DHEA. It's actually the only thing that can boost human growth hormone, which can then also drive testosterone. That's very clearly been shown to boost testosterone and human growth hormone. Testosterone is widely known for its “manly” effects on boosting competitiveness and desire for power, but it plays a much bigger role in the body than that.Testosterone is a vital hormone for men, playing a crucial role in muscle mass, energy, mood, and overall health.And when your testosterone is low, your fat levels go up, which can lead to your body not using insulin well.We always recommend you talk to your Health Practitioner before taking certain herbs or supplements.He called it his “anti-regress pic” and thanked 30 years of squats, deadlifts, presses, and chin-ups—among other exercises—for his chiseled six-pack, pumped chest, and bulging biceps.If you're unable to get enough sleep, or you rarely experience deep rapid eye movement (REM) sleep, this could be due to the common sleep disorder obstructive sleep apnea.This fruit’s combination of antioxidants and anti-inflammatory compounds makes it a delicious and potent ally for reproductive health. Vitamin D has become a popular vitamin with research demonstrating health benefits in mood, bone health, immune system enhancements and also a means to increase testosterone levels. More specifically, studies have found that weight lifting and resistance training is the best type of exercise to boost testosterone levels. “Fats are particularly important for hormone production, and a low fat diet may actually have a negative effect on testosterone production." Cooking with butter and adding nuts and nut butters to your smoothies may be the key. Both men and women require balanced testosterone levels for good physical and emotional health, as too little or too much can cause issues such as fatigue, low libido, mood fluctuations, or changes in body composition.” That’s important to our point here because, as it turns out, stress raises cortisol levels in the blood (20). So it’s not a miracle cure for low testosterone, but it’s a potentially valuable weapon in your arsenal. Zinc and magnesium are minerals that are necessary for the production of testosterone. Whole milk right before bed provides the added benefit of increasing melatonin production, which should help you get to sleep faster. Bulk Creatine Monohydrate Powder 20-30 minutes of sun exposure is enough for optimal vitamin D production. Sun exposure triggers your skin to produce more vitamin D, which plays a crucial role in testosterone synthesis (8). Occasional sweet snacks are fine, but many people consume too many unhealthy carbs. Also available in supplement form, or you can simply add plenty of turmeric to your meals to enjoy the testosterone boosting effect of Curcumin. Curcumin is a proven testosterone-boosting substance found in turmeric – a common ingredient in Asian cooking. Increases were also recorded in sperm volume, quality, and mobility – sure indicators of increased testosterone and fertility. Mushrooms are very powerful testosterone boosting foods that we recommend all guys consume multiple times a week. The active compounds exhibit a natural capability in blocking aromatase enzyme, which is the enzyme responsible for converting testosterone to estrogen. If hair loss is a concern, consult a healthcare provider for personalized advice. Testosterone converts to dihydrotestosterone (DHT), which can shrink hair follicles and lead to thinning hair. It does, however, support bone density and muscle mass in adulthood. However, once growth plates in the bones fuse, testosterone no longer affects height. Testosterone doesn’t increase height after puberty. When we talk about how to improve sperm count or how to boost sperm count, one food that truly stands out are dates. Boosts testosterone and supports sperm development Better motility increases the chances of fertilisation Supports sperm production and energy metabolism Location Hours This article contains some of the best herbs for increasing testosterone. The researchers also found that this herb reduced protein degradation and increased physical endurance. It’s one of the more popular herbs for testosterone. Minimize intake of junk foods and sugary snacks, as they can lead to weight gain and hormonal imbalances. Making small adjustments can lead to significant improvements in both physical health and mood. Aim for at least 150 minutes of moderate exercise each week. Addressing low testosterone through lifestyle changes can improve well-being and vitality. This decline can lead to changes in mood, energy levels, and physical abilities. Our bodies are meant to get much more activity than modern life requires (or often allows) so we have to be consistent and proactive about getting in daily exercise. Manage your stress with a daily meditation practice. This brings testosterone down, and a vicious cycle ensues. Of course, everyone feels stress at one level or another, and some types of stress can even be good for us. Stress causes hormones to be all out of whack. Most people with low testosterone struggle to produce enough stomach acid and don’t digest protein at an ideal level. A sedentary lifestyle depletes testosterone, but so does over-training. Then back to upper body and lower body, and then another day off…and so on and so on. Understanding Testosterone: The Vital Male Hormone He lost his libido and had erectile-dysfunction problems along with lower testosterone levels which later returned to normal after a year of ditching the soy intake (44). After two weeks they found the estradiol levels were equal, however, soy drinkers had lower testosterone levels and higher cortisol levels which are both bad (41). Unfortunately, they did not look at testosterone levels in the study (40). Sprinting has repeatedly been shown to have positive effects on testosterone levels. This suggests to me that it must have some beneficial effect, even if it is only in those with lowered endogenous T levels. 30% might not do much for your gains but it certainly could improve your mood, your energy levels and your drive. Testosterone has a ton of benefits which go beyond merely building muscle. However, testosterone therapy also carries potential risks and side effects. Cod liver oil, salmon, milk, eggs, and liver are high in vitamin D. These Vitamin D Supplements are excellent, but I also recommend aiming to get vitamin D through sunlight and nutrition. Quality sleep is key for healthy testosterone levels. These five daily habits—heavy compound lifts, 7-9 hours of sleep, protein- and fat-rich meals, stress management, and morning sunlight—boost your natural testosterone to keep you strong, focused, and excelling. Finding ways that work for you to manage life’s stressors is not only great for increasing testosterone levels but also for maintaining an overall healthy lifestyle! If you are struggling to find ways to increase testosterone levels naturally, it may be time to consider supplementation. Here at Alliance Urology, we have compiled a list of five ways to increase testosterone levels naturally. Often, sticking with regular exercise, getting good sleep, and eating well can boost your strength, energy, and confidence way more than any supplemental hormone level could.” Nothing we do is without risk, and trying to boost testosterone levels is the same. For cardiovascular fitness, testosterone stimulates red blood cell production, improving oxygen delivery to muscles during exercise and enhancing endurance.” “Testosterone is a naturally occurring hormone that influences growth, metabolism, and overall health,” he says. Each step contributes to a balanced lifestyle that can naturally elevate your testosterone and enhance your overall health. When your body is stressed, it focuses on releasing cortisol, taxing the body’s release of other hormones, including testosterone.However, with the right approach, achieving optimal testosterone levels can help you feel your best and perform at your peak.Quality sleepis essential for overall health, including testosterone production.Understanding what it means to “boost testosterone” isn't always easy.“Two of the ingredients in this formula, the ashwagandha and the tongkat ali (Eurycoma longifolia) have the strongest clinical data supporting small to moderate increases in testosterone,” Pete said.To go one better, slurp a protein shake after your HIIT session for an added testosterone boost.Maintaining a healthy weight not only supports your hormone health but also benefits your overall energy and well-being. Issues relating to these three factors can result in hypogonadism, a condition in which the body fails to produce and maintain optimal levels of testosterone. The production of testosterone reaches its natural peak in men sometime during their late 20s or early 30s. Join me and hundreds of other male and female biohackers in The Fully Optimized Health Private Membership Group to learn how you can use peptides to boost testosterone and optimize your health in your 30s and beyond. When the body absorbs these chemicals, testosterone levels drop.If you want to ensure all that testosterone you’re producing through your weight lifting routine is not being devoured by insulin, you would be wise to cut back on sugary drinks and desserts.Get personalized meal plans to help you burn fat and build muscle.Zinc’s another super supplement that’ll help jumpstart luteinizing hormone (LH), as well as follicle-stimulating hormone (FSH) another hormone that stimulates testosterone production.Sleep deprivation interferes with the synthesis of hormones and raises cortisol, which lowers testosterone levels.Things like zinc and magnesium are included to replace what you lose in sweat during a challenging workout.And remember, fad diets and extreme restrictions are not sustainable and can stress the body, potentially leading to lower testosterone.As a certified health coach, it’s out of your scope of practice to recommend supplements to treat a condition like hypogonadism. A meta-analysis published in 2020 discovered that fenugreek has a beneficial effect on testosterone concentration in men14. Ashwagandha is a plant well known for alleviating stress and anxiety. Furthermore, test boosters only contain ingredients that are available over the counter. We discuss the best vitamins, minerals, and herbs in detail in our article on the 8 Best Supplements to Increase Testosterone Naturally. To achieve the best results, you should ensure that 20–30% of your daily calories are from fat and that you’re eating monounsaturated and saturated fats. Coconut oil, olive oil, grass-fed beef, dairy, and olive oil are all great sources of these fats. Healthy fats can also be beneficial in reducing the risk of developing heart disease and high cholesterol. Limit intake to 2-3 standard drinks per week to protect your endocrine health and male fertility. Chronic intake damages Leydig cells in the testes, impairing hormone synthesis. The best diets are ones that include mostly whole foods and offer a healthful balance of fats, carbohydrates, and proteins. Herbs and supplements, on the other hand, help your body make testosterone and include things such as Vitamin D, Zinc, DHEA and single herbs. Supplements that may increase testosterone include Zinc, vitamin D, ginger, and ashwagandha. A high-fat diet has also been linked to higher testosterone. Testosterone booster supplements typically don’t contain testosterone, which you might find in a testosterone pill. Some initial studies have found that Vitamin D may help raise your testosterone levels, but more research is needed. Even though testosterone boosters are available over the counter, it’s important to talk with your doctor before starting to take a testosterone boosting supplement. When it comes to taking testosterone boosters, it’s essential to read the directions on the label of the product as instructions may vary. Clinical trials of common ingredients typically find inconclusive results or only small effects on testosterone in healthy men. While natural remedies can help increase testosterone, they may not be enough. There are several natural ways to boost testosterone. You can boost your testosterone with natural methods or medical treatments. Research is being conducted on herbal supplements such as ginger, ginger extract, ashwagandha, and other popular herbs demonstrating testosterone boosting and cortisol reducing capabilities. These natural strategies may support hormonal balance in women, too.So, by controlling the release of this hormone, probiotics help testosterone levels return to normal.Insufficient sleep is also related to cardiovascular disease, a higher Body Mass Index (BMI), diabetes, and an increased risk of car and workplace accidents .By maintaining a healthy weight, you can improve blood flow and reduce the risk of erectile dysfunction.If you have low testosterone symptoms, talk to your doctor about ways to boost levels such as hormone replacement therapy.So work on minimizing stress in your life.The best way to increase your D levels is sun exposure.I never had a six pack before and now it’s bulging out.The price of Nugenix supplements prevents them from being top recommendations.Modern men are getting weaker and losing testosterone earlier than ever. Abdominal fat in particular produces high amounts of aromatases. (Seriously, now’s the time to quit the job you hate and blame it on your health.) Soy foods are also high in phytoestrogens, plant-based substances that mimic the effects of estrogen that may reduce testosterone (9). Avoid too much tofu; soy products can send your T levels plummeting (8). In particular, prioritising whole foods in their unprocessed form can have significant impacts, with ultra-processed food high in trans fats and sugar linked to inflammation, poor fertility, and low testosterone4. Improving both the duration and quality of your sleep can help balance these levels as you get older, and set you up nicely for the day ahead. If you’ve ever pulled an all-nighter or spent too many late nights out, you’ll recognise the effects of poor-quality sleep on your concentration, mood, and energy levels over the next few days. To prevent these side effects, opt towards a healthy diet in addition to regular physical activity. In particular, men suffering from obesity have the highest correlation in regards to low testosterone levels. Similarly, resistance training and other forms of strength training are another natural testosterone booster. To help my clients stay in peak condition, I emphasize the importance of maintaining optimal testosterone levels. Every meal should have a proper balance of fats, carbohydrates, and proteins. Eat balanced amounts of carbs, fat, and protein Exercise and lift weights Low testosterone can reduce your sex drive, lead to fewer erections, and even infertility. Achieving and maintaining an ideal body composition is one of the most effective ways to naturally boost testosterone levels. If your diet is low in zinc-rich foods (like red meat, shellfish, seeds, and legumes), you may benefit from supplementation, but it’s not a guaranteed testosterone booster in otherwise healthy men. As testosterone levels decline with age, many men look for ways to naturally support their hormone health. They provide healthy fats, zinc, magnesium, and selenium—all crucial nutrients for testosterone production. From mindful movement and lowering stress to starting testosterone replacement therapy, here are 8 science-backed recommendations that increase your testosterone levels. With these 13 natural ways to increase testosterone, you are sure to find healthy solutions that enhance your sexual drive and enrich your well-being. So, if you boost your testosterone levels and sex drive, your vibrant sex life will, in turn, boost your testosterone, relieve stress, and reduce symptoms of low testosterone. How Concerned Should You Be About Your Protein Powder? While moderate alcohol consumption may even increase testosterone, indulging too often causes the levels to drop by 23 percent . Almonds also include zinc and magnesium, which are both known to boost male hormones . Fish is full of nutrients that can be beneficial to your health, from vitamin D to zinc. Bananas are a nutritional powerhouse, and they’re also good for managing testosterone levels. Made in the testes, it’s responsible for everything from the development of male sex organs and sperm to libido, facial hair, muscles and even bones. You’ll learn how to boost your testosterone and regain your energy and vitality. This guide will dive into testosterone’s role in men’s health. If you’re wondering how to boost testosterone naturally, the answer often begins with what’s on your plate. The link between testosterone and diet connection lies in the nutrients your body uses to produce and regulate hormones. Testosterone is influenced by several factors, including age, sleep, stress, and exercise, but diet is one of the most controllable. Here are some of the most frequently asked questions about boosting your testosterone naturally. Ensuring you get adequate, quality sleep may naturally support your hormonal health. While testosterone is often linked to masculinity, it also impacts cognitive function, emotional stability, and overall well-being. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment. You should still see your doctor if you experience symptoms of low testosterone and take medication if necessary. By 2026, proactive health optimization will be the standard, not the exception. Consistency in these core habits compounds, leading to significant, measurable improvements in your hormonal profile and overall health. Implement one change, such as adding two strength sessions or prioritizing seven hours of sleep nightly. While many products make false claims, some evidence-based supplements can be effective. Ashwagandha Dosage: How Much Should You Take Per Day? It helps boost libido by increasing testosterone levels in men and estrogen in women, as proven in a study published in the Endocrine Journal.They include an increased risk of heart attack, prostate enlargement, and liver malfunction.If it’s legal and over the counter, it doesn’t seem likely.Alcohol consumption can lead to a decrease in testosterone levels, particularly in men.This decline in testosterone is for numerous reasons, including lack of exercise, a bad diet, stress, and environmental endocrine disruptors.Combine with other natural dopamine agonists for best effects.» Increase your testosterone levels with science-backed recommendations and live healthier, longerAs expected, players treated with the hormone were more likely to punish proposers, especially if they considered the offer unfair.Resistance training, such as weight lifting, is the best type of exercise to boost testosterone in both the short- and long term. In a study published in the AIP Conference Proceedings, white rabbits with gonadal dysfunction given the peptide GHRP-6 had increased testosterone levels. This was reported by Japanese researchers in rats that saw increased testosterone levels after ipamorelin administration. In Dw/- mice hGH had no effect on either body or organ weight or on testicular function, despite the fact that it induced a significant increase in plasma IGF-I levels. “Toxins are another stressor on our bodies that can impact hormone production and can bind to hormone receptors,” says Stephanie Gray, DNP, MS, founder of the Integrative Health and Hormone Clinic in Hiawatha, Iowa. The critical hormone for male health influences everything from muscle mass and bone density to libido and mood. Chronic stress elevates cortisol which may suppress the body’s ability to produce testosterone. “The good news is that treatment options are available to boost your levels. Twenty per cent of men over the age of 60 have low levels and this number increases as you age.” In fact, testosterone has some effects that mimic oestrogen – the female sex hormone – in women, including protecting your bones and keeping them strong.” Testosterone is the hormone lots of men worry about – in fact, it’s probably the only hormone many can name. Everything you need to know about testosterone and how to boost it if you need to Testosterone is a “natural steroid,” says Dr. Eleftherios Diamandis, professor in the Laboratory Medicine and Pathobiology department at the University of Toronto. It's often linked to — and potentially even caused by — one or more underlying health condition that a man may not even know he has. Something many may don't realize is that low testosterone is rarely a phenomenon on its own. Just something to get you to slow down, be present and relax your mind and body. One of the best ways to relieve stress is to take time for yourself and do something you enjoy — even if it's only for a few minutes every day. I make it a point to get my dose of sunshine and include vitamin D-rich foods in my diet to support my body’s natural hormone production. Pairing a nutritious diet with regular exercise and sufficient sleep can further optimize testosterone levels. This means not just what you put into your body, but also how you move, sleep, and manage stress, as they all can maintain or reduce testosterone production. This test measures all of the fat soluble vitamins A, D, E & K along with all the B vitamins, minerals and amino acids that can affect testosterone production if the levels are not optimal. Testosterone is vital for men’s health, playing a crucial role in energy, muscle growth, mood regulation, and even libido.Recognizing this, the medical community continues to advance in offering effective treatments for sexual health concerns.How to increase testosterone quickly and naturally?It’s said to lower testosterone – but you should be fine as long as you don’t eat large quantities.Excess protein without fat can also cause insulin spikes.Testosterone has a ton of benefits which go beyond merely building muscle."We only indicate treatment with testosterone to patients with primary hypogonadism who have no desire for fertility," Dr. Urdaneta told us.The sport of sprinting can significantly boost the amount of testosterone in your body. I’m talking heavy, intense weights that you can only lift for two to ten repetitions. And remember, saturated fats work best along with monounsaturated fats (e.g., olive oil, almonds, avocados, etc.). If you join The Program you’d be eating anything from 40–70% of your total calories as fat. Boosting your testosterone levels can lessen symptoms and significantly improve your quality of life. Staying active can help maintain higher testosterone levels. When cortisol levels are high, the body’s response to testosterone is blocked. » Are your testosterone levels low? Vitamin D is most famous for its role in keeping your bones healthy, but it has receptors throughout the body—including in reproductive tissue. Since a testosterone boosting nutrition plan should naturally be higher in quality proteins, it makes sense to use lots of garlic as well. They also help to balance blood sugar, stabilize stress hormones, and boost testosterone (16, 17). That will help boost internal heat and boost testosterone production. Cold exposure has been known to stimulate and boost testosterone production and improve metabolism, detoxification, and brain function. Becoming one with nature is a sure-fire way to boost your T-levels. To go one better, slurp a protein shake after your HIIT session for an added testosterone boost. Bodyweight moves like burpees, pull-ups, lunges and press-ups can easily be included into your workout and will help fast-track your body into a resting metabolic rate for the next 24 hours. In young men between 18 and 35, it appears to cause a mild but reliable increase in testosterone concentrations of around 20-25%. Don’t pair zinc with minerals like calcium, magnesium, and iron in combined doses of 800mg or more because the minerals will compete for absorption and limit the overall effectiveness of the supplements. However, there is some evidence to show zinc supplements can boost testosterone in both men and women, and vitamin D supplements may help, too. You should also eat plenty of healthy fats such as avocados, nuts, and seeds — low-fat diets can decrease testosterone. (We’ve already shown how sleep loss can cut your testosterone production short, but we’ll dive into stress and depression soon.) Self-treating with over-the-counter supplements can be ineffective and potentially unsafe. The short answer is yes, but the type of exercise matters. A balanced diet rich in key micronutrients is essential. Vitamin D doesn't just support bone health; it might also boost testosterone. Testosterone is a steroid hormone that plays a vital role in many aspects of health, from muscle growth to mood regulation. So don’t worry if you are not having a lot of sex, as your testosterone levels will be ok without it. Yes, you read this correctly, eat more fat. For more info on the positive effects of sleep and how to improve sleep quality please see my Sound Asleep in 21 Nights Program. Before you start spending big dollars on all the supplements and trying fancy hacks, stick with the big wins. Unfortunately, a lot of men have less than ideal T levels and don’t know what they’re missing out on. Stay on top of latest health news from Harvard Medical School.