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. Levels of testosterone peak during adolescence and early adulthood, then gradually decline with age. It plays a vital role in muscle growth, bone density, and libido. This is why it’s important to focus on natural methods and consult with a doctor if you have concerns. Yes, excessively high testosterone can lead to issues like acne, hair loss, and mood swings. Yes, women also produce testosterone (in smaller amounts) and can benefit from many of these lifestyle changes. From weight training to sleep hygiene, find out what works, what does not, and what habits to avoid if you are serious about improving your health and energy levels. Urologist James Hotaling, MD, shares evidence-backed strategies that can help men boost their testosterone naturally. Physical activity, especially resistance training and high-intensity interval training (HIIT), has been shown to boost testosterone levels. Regardless, we should be striving to achieve the recommended amount of sleep, to benefit our brain, stress levels, immune health and more. Thus, reducing the amount of this globulin molecule allows the crucial hormone to do its job. The more energy you have, the more exercise and physical activity you can incorporate into your day. Almost all types of fish are incredibly good for the human diet, but salmon tops the list. Many people choose to not add red meat to their diet but still consume plentiful amounts of fish. Not only is it a rich protein source, but it’s also high in iron, B12, leucine, zinc, and sometimes—like in the case of beef liver—Vitamin D. CRP Test (C-Reactive Protein) Improvements in energy and mood could appear earlier, while muscle-related results may need more time. Most people might notice gradual benefits within several weeks of consistent diet changes. They also contain magnesium and a small amount of boron, which may influence testosterone metabolism. When comparing lean beef to processed cuts, the leaner option is better for overall health. Meanwhile, almonds and walnuts offer an array of antioxidants that can also protect hormone-producing cells from oxidative damage. Younger men get a bigger post-exercise boost,” explains Northwestern Medicine. Now aside from the previous recommendations, there are various other ways to increase testosterone but are of less significance since the increase is only short term. Researchers have noted that this is probably because the more fat you have, the higher your aromatase enzyme activity which converts testosterone to estrogen. Well, one popular belief is that the large increase in testosterone caused by the use of heavy compound movements is what makes them so effective. How to Increase Nitric Oxide & NO Sexual Health Benefits These include fatty fish (rich in omega-3s), extra virgin olive oil, lean protein, and leafy greens that provide essential vitamins and minerals like zinc and magnesium.Multiple studies show a connection between interval training and testosterone.The basis for my thinking that T levels could be boosted by cold baths came from a post I wrote a few years ago on the benefits of cold showers.“But even if you double the amount of testosterone you normally have, if you’re in the normal range… over your lifetime it will probably increase muscularity, all things being equal, but it’d just be a really small amount,” says Israetel.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.Low testosterone is frequently an indicator of broader health conditions such as obesity, diabetes, and sleep apnea.Chronic stress elevates cortisol levels, a hormone that can interfere with testosterone production. In addition to weight training, combining this with interval training is the best overall combo to increase HGH. Researchers at Ball State University found that “strength training can induce growth hormone and testosterone release.” It’s been shown to increase testosterone by nearly 200 percent or even up to 400 percent. In an Iranian study, 30 healthy non-athlete males were randomly divided into placebo and glutamine supplementation groups and put through the same three days a week eight-week resistance training program. Supplementing with L-glutamine is known for enhancing exercise performance, maintaining acid-base balance and increasing the storage of glycogen in muscle. It is a steroid hormone, produced in men’s testicles and women’s ovaries. Testosterone is the main male sex hormone, but females also have small amounts of it. 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. There are several methods of testosterone therapy, so the type that you use depends on what your doctor thinks is best for you. Yoga and meditation help to lower stress, which is important because high cortisol can have a detrimental effect on testosterone. The increase of testosterone by 52 percent is not a universal effect of any particular food, since the effect depends on the individual. All these vitamins are important for the maintenance of the general balance of hormones. Find relaxation techniques that work for you to maintain good health. Practices like mindfulness, yoga, and meditation help reduce stress. Managing stress can also help reduce risk factors for conditions like erectile dysfunction and lower the risk of sexual dysfunction. Exercise to Support Testosterone If symptoms of low testosterone are interfering with your quality of life, know that you don’t have to just grin and bear it. For all these reasons, your healthcare provider will carefully consider if TRT is safe for you based on your unique characteristics. Research has also studied the increased risk of venous thromboembolism, and the results are mixed. For example, some studies suggest that TRT decreases your risk of heart attack over time, while others say it increases your risk. How to Naturally Increase Testosterone? - 5 Daily Habits One such study was able to prove that a daily dose as small as 6 milligrams was sufficient to produce a 29% increase in the testosterone levels of subjects over a period of 90 days. Studies have shown that even small doses of boron can cause a significant increase in testosterone levels. Boron is another trace mineral that can help to increase your testosterone levels. Selenium has been scientifically proven to boost testosterone levels, and it can also improve sperm quality. If you have vitamin D deficiency symptoms, it will decrease your testosterone levels. Meanwhile, one study indicates that zinc supplementation may also benefit men with low testosterone levels and impotence, especially if they have a testosterone deficiency. Impressively, zinc supplementation improved testosterone levels and sexual function, including vaginal moisture and arousal. In a 2021 study, the effect of zinc on testosterone levels and sexual function was considered for postmenopausal women. While you want to eat more foods that boost testosterone, the following foods you want to avoid in order to support your T levels. Practical Tips for Optimizing Sleep Key TakeawaysSleep is very important to help your body repair and recover itself. Stress alters digestion, reduces beneficial bacteria, increases gut sensitivity, and worsens symptoms like acidity, bloating, and irregular stools. Chronic stress is one of the fastest ways to disrupt gut balance. The same seems to be true for young healthy females. Unfortunately, stress affects the body in ways that have yet to be fully understood. The safety profiles and potential side effects of herbal testosterone boosters vary, with most being safe but some carrying risks of side effects. Different herbs, like fenugreek and ashwagandha, compare their effectiveness in boosting testosterone by showing more significant results in scientific studies. By the end of the study, which was published in 2011 in JAMA, the men’s testosterone decreased, on average, by between 10% and 15%. Three of those nights involved a solid 10 hours of shut-eye; then, for eight nights, the men were only allowed five hours of sleep. You’ve heard of circadian rhythm, probably in relation to sleep/wake cycles. “Some suggest it might actually increase estrogen and cause a hormonal imbalance.” Focusing on healthy fats rather than a low-fat diet can make a significant difference. Opting for healthier fats instead of saturated fats benefits both overall health and hormone production. Foods rich in healthy fats, such as avocados, nuts, and olive oil, should be part of your balanced diet. And that can actually have effects on your testosterone, your sex drive, and even your fertility. And Utah actually is the national, and perhaps the international, hub of supplements, and there is no data that any of that makes any sort of difference. And the amount of testosterone you have varies minute-to-minute and hour-to-hour. So that's all tied to your body's rhythms. And then, I guess, the fourth thing would be getting adequate sleep. In this post, we’ll break down the top 5 ways to naturally increase testosterone and help you reclaim your energy, strength, and vitality. Oysters are especially high in zinc, which is critical for testosterone production. Vitamin D, often called the “sunshine vitamin,” is essential for testosterone production. Testosterone levels naturally decline as men age, but diet can play a key role in maintaining optimal levels. A 2022 meta-analysis found that men on such high-protein diets had as much as a 37 percent drop in testosterone levels. OystersOysters are well-known for their high zinc content. Continental Hospitals, one of the best hospitals in Hyderabad, provides expert guidance on men’s health and hormonal wellness. But just because something is within the scope, it does not signify optimized 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. With physician-reviewed results and complete data security, you can evaluate your sexual health with confidence, convenience, and privacy.In young men between 18 and 35, it appears to cause a mild but reliable increase in testosterone concentrations of around 20-25%.Nutrition plays a pivotal role in testosterone production, requiring adequate intake of magnesium, calcium, zinc, and vitamins B, C, D, and E.If you want more specific information on different types of t-boosting products for women, check out our article on the Best Testosterone Boosters.Healthy insulin function is closely tied to testosterone, as insulin resistance and obesity are major risk factors for low testosterone.If you’re looking to dig further into a broader hormone approach, exploring natural hormone balance strategies might be a practical next step. Training 3–4 times per week, focusing on progressive overload and good form, can yield significant benefits for hormonal and metabolic health. Studies show that compound movements like squats, deadlifts, and bench presses stimulate testosterone release, especially when performed at high intensity with moderate volume (Kraemer et al., 1998). There are natural, sustainable ways to slow or even reverse this decline. According to research, levels drop by about 1% per year after age 30–35 (Harman et al., 2001). Testosterone production typically peaks in early adulthood and begins to decline around the age of 30. The final two studies looked directly at soy vs testosterone levels. 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). Golden-era bodybuilders trained like this and built incredible physiques without steroids or supplements. To build muscle, you need to hit the gym and have adequate testosterone. Fat and cholesterol are essential for synthesizing many hormones, including testosterone. It’s not enough to simply eat “superfoods” or take a few supplements. Anabolic means it aids in muscle growth, while androgenic refers to the development of secondary male characteristics such as body hair, deep voice, and sex drive. Because blood testosterone levels can fluctuate, it's important to do the test in the morning before 10 a.m. Anything that affects this system can contribute to declining testosterone levels. Signals from the brain to the pituitary gland regulate testosterone production in men. 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. The DUTCH hormone test measures the sex hormones and how they are getting metabolized, along with cortisol levels which can affect testosterone production. High levels of environmental toxins can affect testosterone production, this test works well when combined with the urinary hormone profile and the nutrient profile. By addressing stress through lifestyle changes and relaxation techniques, you can create a hormonal environment that supports better health, improved energy, and higher testosterone levels. Sleep is one of the most important factors for maintaining healthy testosterone levels. “Weight loss through a combination of a healthy diet and regular exercise is a crucial strategy for addressing low testosterone in overweight or obese individuals,” explains Aston. Clearly, there’s a whole legion of men out there looking to boost testosterone levels, either through natural methods or supplements. There is the option of vitamin and mineral boosters; all can increase testosterone naturally. There are a lot of solutions available over-the-counter to help you naturally increase testosterone levels. This just underscores how important a good night’s sleep really is to healthy testosterone levels. Broccoli extract has been seen to significantly increase testosterone levels when compared to a control group and caraway extract, according to a 2021 study published in Cryobiology. Early nutrition studies have found that there's a link between garlic supplementation and an increase in testosterone levels in rats. With that in mind, Yawitz says that it's possible that eating more foods that are high in zinc could support hormone health. Consistently high cortisol levels can disrupt your hormonal balance, making it even more challenging to maintain healthy testosterone levels. Studies have shown that men who sleep less than five hours a night can experience a significant drop in testosterone production, with levels decreasing by up to 15%. This type of training improves cardiovascular health and significantly increases testosterone levels. Avoid processed foods and refined sugars, as they can increase insulin resistance and lead to lower testosterone levels. (For instance, sleep in a cool, dark room and be sure to power down any blue light devices long before you hit the sheets.) So be sure your sleep environment and bedtime routine are optimized for ideal Z’s. Another sneaky little habit that can negatively impact your testosterone? Testosterone is a vital hormone that performs a variety of functions. While easier said than done, you can take it slow by first identifying your stressors, figuring out how to tackle them, and then attempting to curb them. In other words, when cortisol goes up, testosterone goes down. You could be one of them, and it could be affecting your T levels. With most adults working in offices and away from sunlight, it’s estimated that 14 to 59% of individuals lack vitamin D. Alcohol consumption can reduce the production and release of hormones that are needed for reproductive functions and interfere with hormone production in the hypothalamus. Some of the best foods high in zinc include lamb, grass-fed beef, yogurt, pumpkin seeds, eggs, mushrooms and cashews. You’re probably most familiar with testosterone as the sex hormone responsible for defining “manhood.” And yes, it does. However, low testosterone in men has especially become a major health issue today. Did you know the average 75-year-old Okinawan male has much higher levels of testosterone than the average American male who is 30 years younger, and today, low testosterone in males is rapidly growing? Salmon, mackerel, and sardines are packed with vitamin D and omega-3 fatty acids.High stress levels elevate cortisol, a hormone that directly interferes with the body’s natural testosterone production (National Library of Medicine).So, it is advisable to quit smoking to ensure sperm health.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.It helps build muscle, strengthen bones, as well as contributes to hair growth, mood and cognitive function.At the outset, we discussed how weight training can boost testosterone levels and how compound lifts were the most effective type of lifts to do.Deficiencies are common, especially in active men or those with poor diets.It is important to balance protein with carbohydrates to prevent high-protein diets from negatively affecting testosterone (Numan, 2025). It's the result of excessive workouts with inadequate rest that impacts hormonal, mental, and immune system health. Physically active men have a better testosterone profile compared to those more sedentary. You should get between seven and nine hours of sleep every night. » See why women should also care about testosterone The mineral is excellent for sperm health and reproductive function in general. But good-quality fish oil can also work to get your testosterone-friendly nutrients. Examples of fatty fish are herring, salmon, and trout. It's important to note that these symptoms can also be caused by various other health conditions, so a proper medical evaluation is necessary to determine the underlying cause. Low testosterone, a condition known as hypogonadism or low T, can lead to a variety of physical and psychological symptoms in both males and females. In men, testosterone is primarily produced by the testes, while in women, it is produced in smaller amounts by the ovaries. Testosterone is a hormone that plays a critical role in the development and maintenance of male reproductive tissues and characteristics. Among the other health concerns that obesity can cause, low testosterone levels is one of them.A well-rounded diet can be one of the most effective natural testosterone boosters.A dose of 2-3,000 IU of vitamin D3 per day should suffice.Testosterone is an anabolic steroid responsible for protein synthesis within the cells, especially in skeletal muscles.By adopting a holistic approach that combines diet, exercise, sleep and lifestyle changes, men can naturally boost their testosterone levels.More specifically, the Leydig cells in your testicles make testosterone.Rather than working instantly, it focuses on helping the body improve naturally over time. Researchers injected some of the men with testosterone as they played the game. In addition, the link between testosterone and aggression depends a lot on someone’s personality, upbringing, context, social norms, and more. As it turns out, both too much and too little testosterone can lead to irritability. However, the association between the hormone and behavior is much more complex.4 Many people assume that, in high amounts, testosterone turns men into pushy, road-rage-fueled jerks. DO: Check your testosterone levels regularly Zinc is an important nutrient for hormonal health, and it plays an important role in hormone production by increasing testosterone naturally. Some of the best complex carbohydrates that help boost energy and mood, while helping maintain healthy testosterone levels, include oats, quinoa, barley, brown rice, chickpeas and sweet potatoes. The best healthy fat foods that boost testosterone include coconut oil, fermented dairy (like goat milk kefir, yogurt or raw goat milk cheese), quality fish oil, flaxseeds, chia seeds, walnuts, avocado, olive oil and almonds. Your body will take some time to restart production of testosterone naturally. Comprehensive medical evaluation and lifestyle modifications can improve hormone production and general well-being. Regular medical check-ups are essential for tracking hormone health and identifying potential underlying conditions. A comprehensive blood test can provide insights into hormone health, with optimal testing conducted in the morning before 10 a.m. Beans, such as black beans, kidney beans, and lentils, are nutritional powerhouses that can play a positive role in maintaining healthy testosterone levels. Citrus fruits can help increase testosterone production and reduce the hormones that make testosterone production less effective. Bananas can boost testosterone production as well as improve energy levels. However, lean cuts of meat can be a valuable addition to a diet aimed at boosting testosterone levels. Losing weight through diet and exercise helps increase testosterone in men and women. I then began a 90-day experiment to see how diet and lifestyle changes could boost that number. Before you make any changes in lifestyle or diet, talk to your doctor or healthcare provider. They’ll greatly increase your overall health and well-being at the same time. The good news here is that while the things I recommend below will boost your T, their effect is hardly limited to testosterone. As you’ll see, what I did to increase T largely boils down to eating better, exercising smarter, and getting more sleep. We also cover new formulas like our Testonine review and Testotal review, which aim to safely raise testosterone.Alcohol, particularly in large quantities, lowers testosterone by increasing the conversion of testosterone into estrogen.In that time, their testosterone levels dropped by an average of 10 to 15 percent, equivalent to aging by 15 years.Insufficient sunlight can lower vitamin D levels, correlating with reduced testosterone production in men.Your body starts producing the hormone when you fall asleep and it reaches peak production when you enter your first bout of rapid-eye-movement (REM) sleep.A normal total testosterone level is typically 300 ng/dL or higher, serving as a baseline for medical assessment (The Cleveland Clinic).However, the amount of weight you lose is more about how many calories you eat, not how much carbs you’re consuming.Exercise shouldn’t be manipulated solely for testosterone gains but rather integrated as part of a holistic strategy for health, vitality, and well-being. Taking natural testosterone boosters, or supplements can also boost your testosterone levels. For healthy testosterone levels and optimum health, doctors recommend that young men get at least 7-10 hours of sleep per night. This aligns with the fact that exercise is one of the most effective natural methods to increase testosterone levels and prevent lifestyle diseases. Adjust your nutrition based on your unique health, fitness, exercise, and physiology. Studies show that certain foods can lower your testosterone. Multiple studies have connected weightlifting with testosterone. Keeping a healthy lifestyle is key to boosting your T-levels. Vitamin D, known as the “sunshine vitamin,” is believed to affect testosterone levels. Lowering your stress levels, therefore, helps to maintain and possibly increase testosterone. This, in turn, helps to increase testosterone production. Without enough quality sleep, this cycle is disrupted, reducing testosterone levels. Proper hydration is integral to hormonal balance, with dehydration adversely affecting testosterone levels.The top magnesium-rich foods that boost testosterone include wheat bran, dark chocolate, sunflower seeds, pumpkin seeds, cooked spinach, banana, amaranth and almond butter.The increase of testosterone by 52 percent is not a universal effect of any particular food, since the effect depends on the individual.Olive oil has several health benefits, like increasing good cholesterol and lowering bad cholesterol.If you’re feeling low on energy, struggling to build muscle, or noticing a dip in drive and motivation, low testosterone might be playing a role.New research suggests androgen replacement therapy may increase your risk of heart attack.This is derived from the male cones of pine trees and has been used in traditional Chinese medicine to boost vitality and support immune function.So go on now—go lift some weights—very heavy weights. Therefore, you should manage your stress level to improve the quantity as well as the quality of your sperm. So, it is advisable to quit smoking to ensure sperm health. Stress, along with health conditions like infections, genetic medical conditions, and tumours, are likely to affect your sperm count and strength. Additionally, sperm health is also a major aspect. The choices you make each day — how you sleep, train, eat, manage stress, and recover — all influence your hormonal balance. Testosterone isn’t just a hormone — it’s a vital signal of your overall health, vitality, and resilience. Managing stress is not a luxury — it’s a critical part of hormonal and mental health (Sapolsky, 2004). At Himplant™, we are conscious of the entire system that surrounds men’s health.Heavy alcohol intake can have negative effects on testosterone production.Too many brewskis also disrupts your sleep and can lead to snacking and weight gain.Involvement of D-aspartic acid in the synthesis of testosterone in rat testes.These supplements may sound good – but they rarely work as advertised.That constant stress can contribute to everything from sleep problems to an increased risk of heart problems.Managing stress can also help reduce risk factors for conditions like erectile dysfunction.It is not known if this is because supplementation remedies low testosterone or not, because the study was conducted in middle-aged men who may have experienced age-related testosterone decline. Don’t Waste Time! Secure Your Revolutionary Formula Now With that in mind, here are three science-backed habits to support healthy testosterone by strengthening the foundations of your health. When it comes to testosterone, your levels reflect your overall health. Excess fat can even convert testosterone into oestrogen,¹⁶ tipping hormone balance further. In Australia, less than 5% of men meet vegetable intake guidelines, while most consume too few whole plant foods and too many ultra-processed junk foods.¹³ These habits contribute to weight gain, insulin resistance, and chronic inflammation, further increasing the risk of low testosterone in Australian men. Zinc is an essential mineral that plays various roles in the body, including enhancing immune function and metabolism. In traditional medicine, fenugreek is most commonly used as a remedy for diabetes and to help support milk production for breastfeeding mothers. While it’s generally considered safe for use, be sure to consult with your healthcare provider before including it in your routine. Several other studies also indicate a positive correlation between ashwagandha supplementation and testosterone. Doing so can help you meet your health goals and protect your well-being. This article will go over 12 ways to boost testosterone levels naturally through healthy lifestyle measures. Certain dietary supplements can support the body’s natural hormone production, including key nutrients like D-aspartic acid, zinc, magnesium, and vitamin D. High stress levels elevate cortisol, a hormone that directly interferes with the body’s natural testosterone production (National Library of Medicine). Reduce your body fatExcess body fat increases the production of the female sex hormone oestrogen, which can cause testosterone levels to dip. Eating proportioned whole foods daily, with a healthy balance of fat, protein and carbs will help boost testosterone levels. With a passion for proactive health management, they are dedicated to empowering individuals with the knowledge. Not all testosterone deficiencies can be fixed through lifestyle or supplement interventions. However, if dietary changes prove insufficient, supplementation can help make up the difference. Maca, for instance, can enhance libido without affecting testosterone. While more common in the older population, magnesium deficiency isn’t unknown in younger people (notably athletes, since, link zinc, magnesium is lost through sweat). While extreme endurance-based exercises have been shown to possibly reduce testosterone, that doesn’t mean you should cut out the cardio. Lifting heavier weights and performing lots of sets can have a bigger impact on your levels than other protocols, he adds. But the boost usually only lasts about an hour before your T levels return to normal, Hackney says. These foods have been linked to lower T levels, says Jamin Brahmbhatt, M.D., a urologist at Orlando Health. Dr. El-Zawahry says omega-3 fatty acids, found in fatty fish like salmon, have been shown to help with testosterone synthesis. Testosterone is one of the most important hormones in the human body, playing a key role in developing muscle, strength and balancing mood and energy levels. Lack of sleep has been shown to decrease testosterone production. If you can’t get enough sun exposure, consider taking vitamin D supplements to boost your levels. Your diet should include plenty of vegetables and fruits and a balance of healthy fats, proteins, and complex carbohydrates. Essentially, these foods either directly or indirectly support the body’s natural processes to produce and utilize testosterone. Did you know that problems with getting an erection when aroused can be your body's way of telling you to take a look at your heart health? Learn what works, what does not, and what habits to avoid if you are serious about improving your health and energy levels. The second thing is exercise, particularly weight lifting. Incorporate stress-reduction techniques like meditation, deep breathing exercises, or yoga into your daily routine.