But that by itself wasn’t conclusive proof that increasing dietary saturated fat would increase testosterone levels. The best way to help your body produce the additional testosterone you’re after is to support it by way of a healthy diet. We’ve already mentioned that increased protein intake is a good way to boost testosterone levels. However, as you increase the volume and intensity of your weight training, you will generate more testosterone to help repair and rebuild muscles. The goal of resistance training in this case is to boost testosterone levels. Long-term mercury exposure has the opposite effect on your long-term health. So not only is that Tuna steak good for increasing your levels of testosterone, but it’s also a great choice for fending off heart disease. The anabolic effects include increased lean muscle mass, strength, and bone density. Boosting testosterone naturally comes down to the basics of everyday health and diet. Healthy fats are beneficial for testosterone levels and whole grain carbs help with recovery in resistance training, something we mentioned can increase testosterone as well. A 12-month study found that supplementing with approximately 3,000 IU of vitamin D3 per day increased testosterone levels by around 25%. When trying to work out intensely with weights one can boost the stress hormone cortisol which has the opposite effect of testosterone. Learn how diabetes affects sexual function and hormone balance, and what men can do to manage these challenges. Learn what every man should know about ejaculation, climaxing, common concerns, and when changes may signal health issues. Wondering why your hair is thinning despite good health? Explore how beard transplantation works, who qualifies for the procedure, and how it creates fuller, natural-looking facial hair. Explore affordable hair growth solutions that actually work, including treatments, lifestyle changes, and expert-backed options. Excess and a lack of sleep may lower testosterone. In a smaller study, 46 males with low sperm counts took 675 mg of Ashwagandha daily for three months, and their testosterone counts increased by 17% at the end. Testosterone, the primary male sex hormone, is essential for numerous functions like growth, cognitive function, and reproductive health. Does stress really lower testosterone? Symptoms include chronic fatigue, low sex drive, increased belly fat, difficulty building muscle, and mood changes. It’s crucial to the health of male sexuality and reproduction by increasing libido, sperm count, and sexual pleasure. 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. Keep detailed records of your exercise performance and dietary habits to identify trends and adjust your strategies as needed. “The Top Causes of Low Testosterone in Men and How to Boost It Naturally” with Max Lugavere & Dr. Tracy Gapin Sugar leads to higher insulin, and insulin leads to lower testosterone. Probiotics are good bacteria that your gut needs to function properly, leading to digestive health and overall well-being. Lower your cortisol by managing stress through relaxation techniques, like deep breathing or meditation. Regardless, this might boost your levels and you will probably find it fun to try! If you continuously miss sleep, normal levels will deplete without the shut-eye spikes. Chronic stress negatively impacts your entire body. However, as Dr. Diamandis warns, a side effect like decreased testosterone is often less serious than the condition you’re treating — if you’re undergoing chemotherapy to save your life, then reduced testosterone may be an unfortunate but necessary cost.Too much exercise without recovery can lower testosterone levels in what's called overtraining syndrome.Testosterone deficiency negatively impacts reproductive health, hair loss, and erectile dysfunction.Testosterone is a hormone primarily produced in the testicles for men and in smaller amounts in the ovaries for women.When all else fails, most men are eligible candidates for testosterone replacement therapy.Just something to get you to slow down, be present and relax your mind and body.He notes that the sunlight testosterone study aligns with decades of evidence on vitamin D’s role in hormonal balance. “One of the most well-known is that it may cause heart problems.³ Another risk is liver toxicity and increased prostate cancer risk.”⁴ Dr. Diamandis also warns that people who take testosterone-boosting drugs or steroids may end up switching off their natural testosterone production, becoming dependent on synthetic versions.⁵ So, while it may be tempting to boost your testosterone production to increase muscle mass or improve athletic and sexual function, he doesn’t recommend trying it. Diet, exercise, stress management, and sleep are foundational for optimal testosterone production. High-volume endurance blocks, like multi-hour cycling or marathon training, may lower testosterone levels in men. Optimising testosterone naturally is a practical how-to guide for adults who want safe, evidence-based ways to support this key hormone. Engaging in meaningful relationships, spending time with friends, and participating in group activities can all help support healthy hormone levels. Sexual activity and arousal can temporarily boost testosterone levels. If you live in a place with limited sunlight, consider getting your vitamin D levels checked and talk to your doctor about safe ways to increase them. Vitamin D is essential for testosterone production, and the best source is natural sunlight. Focus on a balanced diet and regular exercise to maintain a healthy weight. Diet plays a major role in hormone production, and healthy fats are especially important for testosterone. These simple habits can help lower cortisol and support healthy testosterone levels. Vitamin D-rich foods such as eggs and fortified dairy products also contribute to maintaining healthy testosterone levels. Limit alcohol, reduce BPA/parabens exposure, and favour food-first micronutrients. Discussion should cover lifestyle-first approaches and the range of medical therapy with ongoing monitoring. Labs require morning blood draws and repeat testing on separate days to confirm true low levels. Reduce exposure to BPA and parabens by avoiding some plastics and fragranced personal care products. Heavy alcohol lowers levels quickly; drops can occur within 30 minutes of drinking. Ice cream before bed in the name of weight gain. While we are not medical doctors here at OPEX, we do specialize in health—improving the quality of life and performance of all individuals with whom we work. As a side note, testosterone is not just needed by men. Testosterone is the primary anabolic and sex hormone in humans, responsible for sexual desire and function, muscular hypertrophy, densification of bones, and hair growth. Maintaining healthy testosterone levels requires long-term lifestyle changes rather than quick fixes. In summary, achieving a healthy weight is essential for maintaining healthy testosterone levels. By achieving a healthy weight, you can reduce inflammation and promote healthy testosterone production. Maintaining a healthy weight is crucial for men to prevent a decline in testosterone levels. Try to include at least 2-3 strength training sessions and 1-2 HIIT workouts in your weekly routine. Want to give your testosterone a quick kick? Testosterone is the main male sex hormone. Frequent urination, urgency, pelvic discomfort, and bladder pain often interfere with work, sleep, and social activities. No man wants to hear they have low testosterone, yet nearly 39% of men over the age of 45 experience male hypogonadism. Frontiers in Aging reveals that sedentary lifestyles accelerate testosterone decline, making regular exercise crucial for maintaining hormonal balance. Improving your testosterone health starts with transforming your diet into a powerful nutritional strategy. As you complete this assessment, you will gain valuable insights into potential lifestyle adjustments that can naturally support your hormonal wellness. It affects muscle mass, hair growth, bone density, and red blood cell development. Aim for 7 to 9 hours of uninterrupted sleep, making your sleep environment as dark and quiet as possible to optimize your hormonal balance. To improve sleep quality, create a relaxing bedtime routine and try to go to bed at the same time each night. Perhaps you are already ‘on a program’ for training and not necessarily ‘overdoing it’. Aim to implement smart training into your regime. A 2014 study revealed that supplementation with magnesium positively impacted anabolic hormonal status (i.e. testosterone). Supplementation with zinc for some can yield positive impacts on the restoration of testosterone. Fish are an excellent source of protein (which has been shown to increase testosterone in healthy men) as well as a great source of vitamin D, vitamin B6, and Omega-3 fatty acids. Too much exercise without recovery can lower testosterone levels in what's called overtraining syndrome. 14,15 For those who workout less often, weight or resistance training can increase the hormone's levels. Medical Treatments for Low Testosterone Weight lifting and resistance training along with cardiovascular exercise is one of the best combos to boost testosterone levels. Boosting your testosterone naturally is all about living a healthy lifestyle. Any regular exercise can help keep your testosterone levels healthy. 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. Aim for 7-9 hours of quality sleep each night. Stress is a testosterone killer. There are certain testosterone-killing foods that you must avoid. Supplements, alcohol, and environmental exposures: proceed with caution So far, we have looked at two dozen ways that you can naturally increase testosterone levels in your body.Try starting with body weight exercises, which are movements that rely on your own body weight to help build total body strength — no gym membership needed.I’ve personally experienced low testosterone before.Constant fatigue, low libido, difficulty gaining strength—it all added up.Laser fat removal is safe, how treated fat cells respond, and the results you can expect from this minimally invasive body contouring procedure.Excessive alcohol intake can negatively affect testosterone levels by disrupting the body’s ability to produce testosterone.Plus, these methods will improve your overall health, not just your testosterone levels.The problem is, as men age, testosterone slowly declines by 1% each year beginning at the age of 40.While you can’t avoid all environmental toxins, you can take small steps to limit contact and support healthier hormone levels in the long run. To help you get started, we’ve put together a list of all the things you can do to bump those levels back up. If lifestyle adjustments don’t work, only then do we suggest incorporating a medication. Regardless, low testosterone is treatable and there are multiple methods to do so. Recent studies have shown that probiotics may increase testosterone levels, testicular size and weight, and even prevent age-related testicular shrinkage. One study found that Moroccan men who added olive oil to their diets saw an increase in testosterone levels by 17%. Coconut is a saturated fat that generates healthy cholesterol while reducing body fat, boosting metabolic rate, and improving cognitive abilities—all of which can help ease symptoms of low testosterone. So I’ve created a list of 13 easy, dependable, natural ways to increase testosterone and boost your sexual health and overall vitality. If you’re committed to optimizing your hormone health, this comprehensive guide will help you achieve your goals naturally. The good news is, there are several natural ways to increase testosterone naturally in males. As men age, testosterone levels tend to decline, which can lead to symptoms such as fatigue, reduced sex drive, and difficulty maintaining muscle mass. Studies show that exercise, sleep, meditation, yoga, mindfulness practices, and other methods can generally decrease stress. While the exact amount of sleep each person needs is variable– most need generally seven to ten hours of sleep a night for good health and to keep testosterone in range. The reason why obesity decreases testosterone levels is because fat cells metabolize testosterone into estrogen, which has opposite effects. For most men, Clomid is a good treatment option for low testosterone. In men, if estrogen is too high, it plummets testosterone. BPA (bisphenol A) commonly found in plastic food and drink containers may have a link to lowering testosterone. Alcohol, smoking, narcotics, and opioids lower testosterone. Elevation in cortisol can lower testosterone as cortisol and testosterone work in opposition to each other — as one goes up, the other comes down. Testosterone production is regulated by the hypothalamus and the pituitary gland in the brain, which release hormones that signal the testes (or ovaries in females) to produce testosterone. Chronic stress elevates cortisol, which can inhibit gonadal hormone synthesis and reduce libido and muscle maintenance. Combine moderate calorie reduction with regular resistance training and a protein target of about 1.6–2.2 g/kg body weight per day. A study published in the International Journal of Peptide Research and Therapeutics concluded that male rats fed oysters experienced a significant boost in testosterone levels. Now there is also evidence that it may raise testosterone levels when drunk prior to weight lifting. So, if you’re truly interested in better health and raising your testosterone levels, reach for the strawberries next time you’re at the market. If you thought you would boost your testosterone production by scarfing soy protein shakes, it’s not going to happen. Because studies have shown that when you cultivate an aggressive mindset (like you need in martial arts or boxing), you actually increase your testosterone production (28). She specializes in mental health, sleep, and women's health content, blending evidence-based health reporting with person-first storytelling. That’s because your body needs a steady supply of nutrients to produce and regulate hormones, says Lakshman. “Fat tissue converts testosterone into estrogen, so losing weight, especially trimming your waistline, can help reverse this process.” Yes, chronic stress can significantly lower testosterone levels due to elevated cortisol levels. Increasing testosterone naturally involves a combination of lifestyle changes. Maintaining a healthy weight is crucial for supporting hormone balance and overall metabolic health. Supplements should always complement a healthy lifestyle, not as a standalone solution for hormone health. Modifying your diet can help optimize hormone balance, support muscle mass, and promote overall male health. What treatment options are available and what are potential side effects? Abdominal fat alters how the body handles insulin and inflammation, thereby alteringthe hormone balance. Magnesium from spinach, nuts, and beans also supports muscle and metabolic health. Vitamin D—from salmon and fortified milk—and zinc—from oysters and lean beef—affect how the body produces testosterone. Prioritize fats from olive oil, avocados, nuts, seeds, eggs, and fatty fish to support hormone production and recovery. This pattern steadies energy and helps fat loss without chronic under‑ or over‑eating, which can disrupt hormone levels. Limit your alcohol consumption to maintain optimal hormone levels and overall well-being. Incorporate stress-reduction techniques into your daily routine, such as meditation, yoga, deep-breathing exercises, or spending time in nature. Engage in both resistance training and cardiovascular exercises. Get Sufficient Sleep for Hormone Regulation Diet plays a vital role in hormone regulation, including testosterone.What’s your favorite natural testosterone-boosting trick?Moderate alcohol intake may not be harmful, but excessive alcohol consumption can adversely affect testosterone production.Resistance training raises circulating androgen activity and builds muscle, which supports healthy hormone production.Low testosterone often develops gradually, so many people don’t notice the shift until it’s significant.Cancer treatments like radiation therapy and chemotherapy can damage the testes or ovaries, leading to reduced hormone production.Eating foods to boost testosterone and taking other measures can help naturally keep levels of this crucial hormone stable. You’ll find healthy saturated fat in foods such as dark chocolate, hard cheeses, eggs yolks, red meat, and coconut oil. Therefore, if you’re determined to raise your HDL intake to boost testosterone, talk to your doctor first. That’s because a recent study involving more than 6,000 people concluded that getting too much HDL cholesterol in your diet can dramatically increase a person’s risk of heart disease (11). There is little evidence that consuming protein will, by itself, elevate levels of testosterone in the blood. Practicing stress management techniques, such as meditation, deep sleep, and regular exercise, can help maintain a healthy balance of hormones. Cortisol is a stress hormone that interferes with the body’s natural production of testosterone. Certain testosterone-boosting foods can help support hormone production naturally. Each summer, the longer days and warmer weather naturally draw people outside, but did you know that the sun may play a role in men’s hormonal health, too? He notes that the sunlight testosterone study aligns with decades of evidence on vitamin D’s role in hormonal balance. Dr. Michael Holick, a leading vitamin D researcher, has long advocated for safe sun exposure as a health tool. Dermatologists recommend balancing hormone-boosting exposure with protection—think sunscreen after the first minutes or wearing a hat. Consistency with diet, exercise, and lifestyle changes is key. How long does it take to see results from natural testosterone-boosting methods? Herbs like fenugreek, ashwagandha, and tribulus terrestris have been shown to support testosterone production. Excessive alcohol consumption and drug use can have a detrimental effect on testosterone levels. I’ve been fascinated by natural male hormone optimization since 2016. And if you’re older and looking for the best T booster, make sure to check my article that about the best testosterone boosters for men over 50. That’s because according to science (5) indoor UV tanning can effectively stimulate Vitamin D production in the body. On the other hand, those with insufficient amounts of this vitamin might need up to 5000 UI to achieve the same blood levels of Vitamin D. Whether you reach for the real stuff or more eco-friendly plant milk, milks are a great source of vitamin D. They are great sources of zinc, fiber, and plant-based protein, so you can protect your heart while optimizing your sexual health. It’s been a long, long time since raw eggs were en vogue for weightlifters. Everyone’s favorite morning source of protein is also a great option for optimizing your sexual health. Testosterone is the primary male sex hormone produced in the testes, and it plays a critical role in male health and development. PPD is looking for overall healthy adult males ages years old to participate in a research study at our Austin clinic. Research is being conducted on herbal supplements such as ginger, ginger extract, ashwagandha, and other popular herbs demonstrating testosterone boosting and cortisol reducing capabilities. Taking a daily multivitamin helps support the deficiencies in our diet. While controlled UVB therapy can provide similar benefits to natural sunlight, excessive UV radiation risks skin damage and cancer. Male subjects demonstrated increased aggressive behavior following sun exposure sessions. The p53 protein in your skin cells activates, initiating hormone production while protecting against DNA damage. A small portion of your testosterone converts to estradiol, which is essential for your overall health. You might experience decreased muscle strength, reduced energy levels, diminished sexual desire, and poor mental focus. Testosterone levels naturally fluctuate throughout a man’s life, peaking during puberty and generally decreasing by approximately 1% each year after age 30 (The Cleveland Clinic). This powerful hormone significantly influences multiple aspects of men’s health, including muscle mass, bone density, and sexual function (Urology Care Foundation). Male hormone health is a crucial yet frequently neglected aspect of overall wellness that affects everything from muscle mass to mental clarity. So if you are wondering how to increase testosterone naturally, read on for all the best lifestyle tips, supplements, and foods to finally reclaim your hormone health. Incorporate foods to boost testosterone and create a healthy lifestyle that promotes this hormone’s production. Living an active lifestyle is how to naturally increase testosterone levels. Getting enough sleep, reducing stress, and limiting alcohol intake also play a crucial role in maintaining healthy testosterone levels. This effect follows seasonal patterns, with testosterone levels naturally peaking in October and dropping from November through April in the Northern Hemisphere. When you expose your skin to sunlight, UVB rays trigger your keratinocytes, which activate your pituitary gland and hypothalamus to boost testosterone production. Your body's testosterone production follows natural seasonal patterns, peaking during summer months and dropping between November and April. Is sunlight enough to boost testosterone? Blood tests confirm testosterone levels. It’s a key regulator of your physical and mental health—impacting energy, muscle growth, bone strength, mood, and even sleep quality. While you can’t avoid all environmental toxins, you can take small steps to limit contact and support healthier hormone levels in the long run. Some studies report modest rises in testosterone and improved erectile function after correcting the ,deficiency. Vitamin D, zinc, and magnesium support normal function when levels are low. Shift schedules can disrupt circadian timing and worsen hormone profiles. Nighttime recovery and daytime coping both shape hormonal balance and overall health. Type 2 Diabetes mellitus – Symptoms, causes and treatment Exercise regularly, eat well, manage stress, get enough sleep, and be mindful of what you put into your body. However, always consult with a healthcare provider before making significant changes to your diet or exercise routine. When done through healthy lifestyle changes, there are generally no negative side effects. The first thing that often comes to mind when most people think of increasing testosterone is exercise. There are hundreds of products, supplements, and beverages on the market claiming to boost testosterone and improve sex drive. Normal levels are critical for normal cognitive function, mood stability, exercise endurance and energy. But testosterone has a significant role in overall health and well being as well. Testosterone even improves the sex drive in females—it’s the ultimate libido-boosting hormone! Low testosterone affects nearly 40 percent of men over age 45, yet many overlook the daily habits that directly shape hormonal health. At Happy Valley Clinic, we offer tailored solutions to help you achieve optimal hormone health. If you suspect low testosterone is affecting your health, consider seeking professional advice for personalized recommendations. Social interactions and positive relationships can help regulate hormone levels. The foods you eat can have a significant impact on your hormone levels. Vitamin D, known for positively impacting bone and muscular strength, has also been cited as positively affecting testosterone levels in men. Cortisol, known as the ‘fight or flight’ hormone, increases when we are stressed—inside and out. High cortisol reduces free testosterone levels. And in order to ‘nourish’ those hormones, they in turn, need (and thrive upon) fat—healthy fats. In the United States alone, approximately 43 percent of women and 31 percent of men experience sexual dysfunction—much of this often related to low testosterone levels. Yes, excessively high testosterone can lead to issues like acne, hair loss, and mood swings.Dietary sources include fatty fish and fortified dairy for vitamin D; oysters, beef, and legumes for zinc; and leafy greens, nuts, and whole grains for magnesium.Safe penile girth enhancement methods to increase penis size, boost sexual satisfaction, and achieve lasting results with expert guidance.One tacit benefit is an increase in luteinizing hormones which stimulate the testicles to produce more testosterone.Explore how nicotine affects erectile dysfunction and sexual health.In fact, doctors recommend that older people partake of resistance training three or four times a week (30) with the stated goal of gaining muscle, which will, of course, increase testosterone levels.Zinc status and serum testosterone levels of healthy adults. Many men are deficient in vitamin D, which is linked to low T. Don’t underestimate the power of a good night’s sleep. Aim for a mix of resistance training and short, intense cardio sessions each week. Consulting with a healthcare provider is always recommended for personalized advice and to rule out any underlying health conditions. Establishing a regular sleep schedule and creating a relaxing bedtime routine can aid in improving sleep quality. Health campaigns may push for outdoor morning breaks in workplaces, while fitness apps could integrate sunlight tracking features. As awareness grows, expect to see more emphasis on sunlight as a wellness tool in 2025. If you’re pressed for time, even sitting by a window with direct light can help, though outdoor exposure is ideal. A groundbreaking study published in 2023 has put sunlight under the spotlight. Salivary, blood and urine tests are the most commonly conducted hormone panels, and Dr. Drobot suggests doing all three to get a clear picture of how your hormones are working. If you are taking one of these medications and not enjoying the kind of testosterone boost you’ve been hoping for, your meds might be the reason. If you are not physically active and elevate your carb intake, any testosterone boost will be temporary. Remember, too, that if you are weight training, the carbs will be necessary to power your workouts. But testosterone has a significant role in overall health and well being as well.During summer months, particularly August and September, you'll experience peak testosterone levels due to increased sunlight availability.If you thought you would boost your testosterone production by scarfing soy protein shakes, it’s not going to happen.Chronic stress raises cortisol, which can suppress testosterone and promote abdominal weight gain.Unfortunately, proven natural testosterone boosters are few and far between, says Dr. Diamandis.It’s a natural (and enjoyable) way to keep your manhood thriving.In addition, a healthy weight can also improve sexual function and reduce the risk of erectile dysfunction.When you’re stressed, your body produces cortisol, a hormone that can inhibit testosterone production and lead to a variety of health issues. Consider morning sun sessions when UVB rays are ideal, and use vitamin D supplements during winter months to maintain testosterone levels without risking overexposure to harmful UV radiation. You'll experience higher testosterone levels during summer months when there's more sunlight exposure. According to scientific research, exposure to UVB rays from sunlight can substantially boost your sex hormone production through a fascinating biological process. Just minutes of sun exposure two to three times per week can significantly increase your testosterone levels. These skin cells act as tiny hormone factories, responding to sunlight by signaling your pituitary gland to release important reproductive hormones that stimulate testosterone production. With sleep, nutrition, exercise, stress reduction, and sunlight, most people can restore healthy testosterone naturally. You've now learned how sunlight can naturally boost your testosterone levels through safe, consistent exposure. Maintaining a healthy weight range while getting sun exposure can amplify testosterone benefits, since excess body fat often interferes with hormone production. And while there are treatments for low testosterone, many men prefer to start by making the healthy lifestyle changes that can naturally improve their testosterone levels. What is the reference range of total testosterone? Around 55% of year-old male InsideTracker users and 44% of male users of all ages have below-optimized total testosterone. And if you're unsure of whether you’re getting enough for your activity, consult a dietitian. Lifestyle modifications can boost testosterone production and help keep the relationship between testosterone and other hormones that influence it happy. Yes, testosterone levels naturally decline with age. A balanced diet is crucial for maintaining healthy hormone levels. Lifting weights and high-intensity interval training (HIIT) are like rocket fuel for your testosterone levels. That sentence is lifted verbatim from a scientific study looking at the relationship between carbs and testosterone levels (21). If you don’t, any testosterone gains may be offset by stress-related increases in cortisol. While the estrogen/testosterone relationship is often exaggerated in the negative, there is no exaggerating the negative effect of cortisol on testosterone levels. Within an hour or so after sex, your testosterone levels will probably return to where they were. Circadian disruption from night shifts or frequent time-zone changes disturbs sleep and hormone rhythms. Poor or fragmented sleep lowers morning levels and can impair recovery, mood, and appetite regulation. Higher body fat, especially visceral fat, increases aromatase activity that converts androgens into estrogens and raises inflammatory markers. Men should balance volume with recovery, fuel appropriately, and monitor signs of overtraining like persistent fatigue, poor sleep, or loss of libido. Excessive long-duration endurance training without adequate calories or rest can raise cortisol and reduce anabolic hormones. Here are five proven ways that you can increase testosterone naturally. Using a 10,000-lux light box under professional guidance can increase your testosterone levels by up to 50% and triple your sexual satisfaction scores within two weeks. To optimize your testosterone levels through sunlight therapy, you'll need to follow specific timing and duration guidelines. Beauty sleep isn’t just for looks – it’s for testosterone too.If anything, a good look at your hormones will help you see if you are even getting the most out of your training,” Dr. Drobot said.Learn hidden causes like hormones, stress, and nutrient deficiencies.We have alluded to the fact that a lot of testosterone production goes on during the night while you’re sleeping.Consuming healthy fats is essential, as they are important for hormone production.Still, many guys want to know if bigger muscles by themselves will generate higher serum testosterone levels.Here at Alliance Urology, we have compiled a list of five ways to increase testosterone levels naturally. Explore six common signs of low testosterone, including fatigue, low libido, mood changes, and reduced muscle strength. Discover the top 10 superfoods to enhance sexual health, improve stamina, and boost libido. Discover how stress and anxiety impact men’s sexual health and learn actionable strategies to combat it. Learn how being overweight can contribute to erectile dysfunction and how weight management may improve sexual health and performance. Elevate your testosterone naturally and start living your best life today! Excessive alcohol and smoking can negatively affect testosterone levels. Testosterone is a crucial hormone that plays a vital role in muscle growth, energy levels, mood regulation, and overall well-being. Most natural testosterone-boosting supplements, such as ashwagandha and fenugreek, are safe when taken in recommended doses. Ozempic may impact men’s sexual health, self-esteem, and masculinity. A new study links Ozempic (semaglutide) to higher risk of ED and low testosterone in men. Laser fat removal is safe, how treated fat cells respond, and the results you can expect from this minimally invasive body contouring procedure. Learn about Letybo treatment options for dynamic wrinkles and frown lines for a natural looking youthful appearance with minimal downtime. Ginger improves nitric oxide count and blood flow, which puts your body in the “mood.” In a University of Tikrik study, consuming ginger raised testosterone by 17%. The reason for this may be that probiotic microbes convert stress-related cortisol into testosterone derivatives, as found by Phillip Hylemon at Virginia Commonwealth University. Pure pomegranate juice can also lower cortisol levels and enhance testosterone by 24% on average. A University of Texas Austin study found that cortisol blocks the production of testosterone. A lot of men who suffer from low testosterone symptoms discover that they are deficient in vitamin D as well. You should consult a healthcare professional before starting any supplement regimen to ensure safety and effectiveness. Other studies show some possible link with other vitamins and supplements like A, C or E, but more research is needed. A study found that Zinc and Vitamin B supplements helped to increase sperm quality by 74%. Which means that eating too little can also lead to low testosterone. And a higher percentage of the population has borderline low levels. Practice these techniques for at least 10 minutes each day and observe how they positively impact your overall well-being and hormonal health. Its blend of trusted ingredients works with your body to promote stronger performance and renewed confidence without harsh chemicals or prescriptions. But sometimes, natural methods need a little extra support to help you overcome these challenges and reach your goals faster. Feeling held back by low testosterone and its effects on your energy, mood, and male wellness can be frustrating. University of Wisconsin’s Integrative Health emphasizes the importance of regular assessment and strategic adjustments in your testosterone optimization journey. As you age, your testosterone levels naturally decline by up to 3% annually, starting as early as age 30. If your testosterone levels are clinically low, then working with your healthcare provider to determine next steps for achieving healthy testosterone levels is the recommended path. Although initial studies of some vitamins and dietary supplements have shown promise for boosting testosterone, Dr. Diamandis warns that there simply isn’t enough evidence from randomized controlled trials — the gold standard in medical research — to warrant buying them solely to boost the sex hormone. So whether you do it for your general health, for your testosterone levels, or for England, getting a few more hours of sleep can only help. For every one-point drop in body mass index (BMI), testosterone levels increase by approximately 1 point. Therefore, the more stressed you are, the higher your cortisol levels, and the lower your testosterone is going to be. Excessive alcohol consumption can actually lower (3) your testosterone levels. Certain medications can lower testosterone levels, including some pain medications, glucocorticoids (steroids), and opioids. In females, testosterone levels also decrease with age, especially after menopause. In some cases, individuals might have abnormally high or low levels of testosterone, which can lead to various health issues. If you're dealing with limited sun exposure, consider using a light box in the morning to mimic natural sunlight patterns. The ideal window for sun exposure occurs during mid to late day, when you can maximize testosterone-boosting benefits while minimizing skin damage risks. To protect your skin while optimizing hormone production, start with moderate exposure without sunscreen, then apply protection once you've reached your target duration. After all, it’s while you’re sleeping that most muscle repair and rebuilding occurs, and bigger muscles will have a positive effect on the amount of testosterone released while you lift. There are plenty of reasons why you should be getting enough sleep (12), particularly if you are engaged in vigorous weight training. There is scientific evidence that strongly suggests a positive link between elevated levels of HDL cholesterol and serum (blood) testosterone levels (10). The thing is, there’s plenty of evidence that the low carb keto diet boosts testosterone (9), but if you’re seesawing in and out of ketosis, any testosterone boost is going to be sporadic. The popular claim is that this type of fasting boosts testosterone by forcing your body to consume fat for energy, a process known as ketosis (8). Beauty sleep isn’t just for looks – it’s for testosterone too. It’s the hormone that makes you feel like a man – giving you energy, muscle, and that all-important sex drive. Low testosterone often is accompanied by stress and shame— but it doesn’t have to be that way. Certain vitamins and minerals play an essential role in testosterone production. By managing daily stress and keeping cortisol in check, you’ll protect your testosterone levels and improve your mood. Excess body fat – especially around your belly – can lower your testosterone levels. In a 12-month randomized controlled trial published in Hormone and Metabolic Research, 54 men received either a daily vitamin D supplement or a placebo. Vitamin D is well known for its role in supporting bone health, immune function, and mood. With UV exposure comes potential risks, especially in the summer months, when sun intensity peaks. Always seek the guidance of a qualified professional with any questions you may have regarding your health or finances. It is not intended as a substitute for professional health or financial advice. Some herbs may support hormone balance indirectly, but they’re not magic fixes. How do I know if I have low testosterone? I’ve personally experienced low testosterone before.Constant fatigue, low libido, difficulty gaining strength—it all added up. Low testosterone often develops gradually, so many people don’t notice the shift until it’s significant. Physical activity is one of the best ways to naturally increase testosterone. Focus on a diet rich in nutrients that support testosterone production. When testosterone levels drop, you may experience fatigue, weight gain, decreased libido, and mood changes. This guide provides actionable steps to help you boost your testosterone levels safely and effectively. However, beyond the totally unrelated positive environmental impact of avoiding plastics,¹⁷ it’s not clear if giving them up would significantly impact your testosterone or other hormone levels. Unfortunately, proven natural testosterone boosters are few and far between, says Dr. Diamandis. Get practical tips for maintaining a healthy and satisfying sex life, including lifestyle habits and wellness advice. Explore medical weight loss for men focused on regaining energy, strength, hormone balance, and long-term health control. Explore how Kegel exercises can enhance men's health, improve pelvic strength, and boost confidence. Learn how weight loss can lead to hair loss, its underlying causes, prevention tips, and recovery strategies to maintain healthy, strong hair. How long testosterone replacement therapy takes to work, with benefits for energy, mood, sexual function, muscle mass, and overall health. By taking proactive steps, you can optimize testosterone levels and improve energy, strength, and well-being for years to come. As science advances, new methods for managing testosterone naturally and safely will continue to emerge. Strength training is one of the most effective ways to increase testosterone. If you’ve been experiencing symptoms like diminished sex drive, low energy, difficulty losing weight or erectile problems, it’s time to consider some ways you can increase testosterone naturally. Harvard Health reveals that chronic stress can dramatically undermine your testosterone levels by increasing cortisol production. Your goal is building a long term fitness habit that naturally supports your testosterone levels and overall male vitality. Testosterone is the primary male sex hormone produced in the testes, and it plays a critical role in male health and development.Ginger improves nitric oxide count and blood flow, which puts your body in the “mood.” In a University of Tikrik study, consuming ginger raised testosterone by 17%.For optimal results, lift heavier weights with fewer repetitions but more sets.Typical testosterone medication works by stimulating the testicles into making more testosterone, blocking estrogen levels if too high, or replacing the body’s mechanism of making testosterone altogether.While most men assume they need to immediately receive testosterone therapy, oftentimes lifestyle modifications can do the trick.BPA (bisphenol A) commonly found in plastic food and drink containers may have a link to lowering testosterone.Fortunately, if you have an aversion to needles, there are many ways to increase testosterone naturally, and we’ve brought together 36 of them right here.A 12-month study found that supplementing with approximately 3,000 IU of vitamin D3 per day increased testosterone levels by around 25%.A guide to navigating testosterone replacement therapy (TRT), including benefits, risks, and achieving optimal wellness. If you are trying to raise your testosterone levels and you also happen to have a taste for avocados, you’re in luck. Opioids and certain chemotherapy drugs can also interfere with testosterone production. There are actually a number of prescription medications that are known to interfere to some degree with testosterone production. It’s the kind of clear-cut statement that’s hard to ignore and, if you’re interested in raising your testosterone levels, that you shouldn’t ignore. When testosterone levels dip, it can create devastating effects, ranging from erectile dysfunction to reduced bone mass. Medical professionals recommend that you moderate alcohol consumption and adopt a healthy lifestyle. Chronic alcohol consumption causes reduced sperm count, lower muscle mass, and increased body fat. Similarly, opioids and anabolic-androgenic steroids also reduce testosterone as they interfere with your body’s primary functioning. Male hypogonadism is another term for low testosterone and is when the testes don’t produce enough male sex hormones. The majority of daily testosterone release occurs during sleep, especially during the rapid eye movement (REM) phase. Perhaps your bod is not able to catch up—your mind is strong, but your hormones are weakened, simply because they are more stressed than when you were on your strength cycle. “For this person, hormone balancing or restoration may mean changing up some things around your training timing, frequency, and/or stimulus,” Dr. Drobot said. “Since testosterone is responsible for muscle gains and growth, if you are low in it due to constant pounding, then you are not getting anywhere,” he said. “In fact, if you’ve been training too hard, and consequently causing an imbalance in your hormones, then you are completely defeating your own ability to get anabolic in the first place,” Dr. Drobot said. Ultimately, using herbs to boost testosterone levels shouldn't be a first-line strategy. “When you're under chronic stress, your body produces more cortisol, a hormone that suppresses testosterone,” says Lakshman. Sleep apnea, a common condition in people with overweight or obesity, can also disturb your sleep and reduce the time your body spends in those critical hormone-producing stages, says Dr. Kotlyar. Your commitment to these lifestyle changes will gradually restore your body’s hormonal harmony and overall wellness. Note your energy levels, mood, and sleep duration to identify patterns and make targeted improvements. University of Wisconsin’s Integrative Health emphasizes that most testosterone is produced during deep sleep cycles. In the next steps, we will explore additional strategies to optimize your hormonal health through lifestyle modifications. The key is finding a sustainable workout rhythm that challenges your body without causing excessive stress. While some boost your levels, others will bust them.And the great thing about that is that studies show that vitamin D deficiency can lower testosterone levels.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.At Himplant®, we are conscious of the entire system that surrounds men’s health.Getting enough sleep, reducing stress, and limiting alcohol intake also play a crucial role in maintaining healthy testosterone levels.Prepare to dive deeper into targeted strategies for optimizing each of these critical areas in the upcoming steps of your testosterone health journey.Seeing and being evaluated by a doctor who specializes in men's health can help you understand what might be causing your low testosterone. Even modest weight loss can have a positive impact on your testosterone and overall health. Don’t shy away from these fats—incorporate them into your meals to support optimal testosterone levels. Not only will you build muscle and burn fat, but you’ll also give your hormones a natural lift. Compound exercises like squats, deadlifts, and bench presses stimulate the body to produce more testosterone. Regular strength training is a powerful testosterone-boosting trick that doesn’t require supplements. While testosterone naturally declines with age, poor lifestyle choices, stress, and diet can accelerate this process. However, more recently, studies have suggested that vitamin D may also play a role in maintaining healthy testosterone levels in men. The unsexy reality is that our diet, sleep and exercise patterns play a HUGE role in testosterone production. Levels vary by age and time of day, with a typical morning rise after deep sleep. Testosterone helps shape muscle, bone strength, sex drive, and many daily functions in men and women. Levels peak around age 19 and fall about 1–2% per year after 30, so lifestyle choices matter as people age. In numbers, the incidence of low testosterone is 2.4 times higher for obese men than men within normal weight. The benefits of weight loss are huge when it comes to preventing long term health issues and diseases. Exercise has been proven to be one of the most effective ways to boost your testosterone. But overexposure comes with risks that outweigh the potential benefit.Remember, too, that if you are weight training, the carbs will be necessary to power your workouts.Its blend of trusted ingredients works with your body to promote stronger performance and renewed confidence without harsh chemicals or prescriptions.These aren’t just good for your testosterone – they’re good for your overall health.You can also get this vitamin from egg yolks, beef liver, and fortified milk & cereals.Testosterone isn’t just the “manly hormone” it’s often labeled as.Aim for a mix of resistance training and short, intense cardio sessions each week.Testosterone even improves the sex drive in females—it’s the ultimate libido-boosting hormone! Focus on progressive overload by gradually increasing weights and maintaining proper form. Aim for 3 to 4 strength training sessions weekly, each lasting 45 to 60 minutes. Avoid processed foods and excessive sugar which can negatively impact hormonal health. Always consult a healthcare professional before starting any new supplement. Fortunately, making simple lifestyle changes can help restore balance. However you don’t need a needle or some expensive program to get back to an optimum level of testosterone to improve your physique or sex life. Also, there seems to be a massive uptick in men undergoing testosterone therapy which almost often involves a regular injection. Testosterone levels in males have been perceptiously dropping almost universally since the 1980s. They had ‘high testosterone’ is what all the moms and teachers said. If you suspect you have low testosterone or are experiencing symptoms related to hormonal imbalances, it's recommended to consult your healthcare professional who can run labs to assess your hormone levels. Aim for gradual weekly weight loss (0.5–1% body weight) to minimize muscle loss and prevent hormonal disruption from severe caloric stress. Foundational habits—training, diet, sleep, and weight—should come first. The study, detailed in a summary by National Institutes of Health, highlights the role of vitamin D synthesis triggered by sunlight as a key factor. Here’s what the latest data reveals about sunlight’s surprising impact on testosterone. With hormonal health tied to energy, mood, and muscle growth, this finding could shift how we approach daily routines. Association of vitamin D status with serum androgen levels in men. Take Natural Testosterone-Boosting Supplements Low testosterone levels can impact your quality of life, but the good news is that there are natural ways to elevate your testosterone. What foods should I avoid to increase testosterone naturally? It typically takes several weeks to a few months to notice significant changes in testosterone levels when using natural methods. During summer months, particularly August and September, you'll experience peak testosterone levels due to increased sunlight availability. Early morning bright light exposure also boosts testosterone by increasing luteinizing hormone levels by up to 69.5%. To maximize testosterone production through sunlight, timing your exposure strategically makes all the difference. In this article, we explore a range of methods including diet, exercise, lifestyle changes, and supplements to naturally enhance testosterone production. To assess your lifestyle habits for testosterone health, track your body weight, sleep quality, exercise frequency, stress management techniques, and eating patterns. Unhealthy lifestyle habits can contribute to lower testosterone levels, including excessive alcohol consumption, smoking, lack of exercise, poor nutrition, and chronic stress But, you should still do your part at home to naturally boost your levels through diet and other healthy lifestyle changes. High stress levels elevate cortisol, a hormone that directly interferes with the body’s natural testosterone production (National Library of Medicine). However, chronic sun exposure does increase your risk of skin cancer. Plus, this type of fat offers no real benefit to the human body and increases the risk of obesity and heart disease. Soy contains phytoestrogens, which may cause a flop in your hormone levels. While some boost your levels, others will bust them. Again, these substances show promise, but the studies referenced above all conclude that more research is needed to understand how and to what degree they might increase testosterone levels. If you don’t qualify for testosterone replacement therapy, you may wish to explore natural ways to raise your testosterone levels. Testosterone is the sex hormone responsible for developing the penises and testes, strengthening and enlarging muscles and bones, producing sperm, deepening the voice, stimulating the growth of facial and pubic hair and maintaining a healthy libido or sex drive.² This one is a little bit controversial only because there have not been any large-scale human studies looking into the connection between ginger and testosterone production. That’s because it’s loaded with beneficial saturated fatty acids that aid in testosterone production. The macadamia nut, for instance, is one of the best when it comes to naturally increasing testosterone. That’s because avocados also happen to be high in zinc, which plays an important role in testosterone production.