How To Boost Testosterone Naturally

07/23/2021 | 5 min. read

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Having low testosterone can be debilitating, and most people want to boost it back to a level that keeps them functioning at their fullest.

Fortunately, there are plenty of great natural ways to improve your testosterone levels. Managing your body’s weight, stress, exercise, sleep, and diet are some of the fundamental ways you can boost your testosterone the natural way.

Looking for ways to boost your testosterone? And what natural solutions are available? Then you’ve come to the right place.

Why Boost Your Testosterone

Testosterone is the quintessential male hormone, but some men have less than the normal average due to underlying health concerns. Without adequate testosterone, men face all sorts of debilitating symptoms, including:

  • Sudden irrational mood swings
  • Weight gain
  • Reduced muscle mass
  • Low libido and sex drive
  • Erectile dysfunction
  • Smaller or underdeveloped testicles
  • Fatigue and low stamina
  • Frequent memory failure
  • Underdeveloped or loss of muscle bulk
  • Bone/joint tissue loss (painful and restricts movement)

If you are experiencing any of these issues, then you may be symptoms of low testosterone. Having low testosterone can be due to a variety of causes, including:

  • Insufficient testis function
  • Physical and mental trauma
  • Sleep apnea
  • Cancer and cancer treatment
  • Medications
  • Obesity
  • Hormone imbalances
  • Ill-developed pituitary gland

Thankfully, there are many natural things you can do today to help increase testosterone levels.

1. Exercise

Staying active is an excellent way to stimulate the production of testosterone in your body. Some of the best gym exercises for testosterone are strength training routines that consist of weight lifting, HIIT, and cardio.

In fact, research shows that resistance training and high-intensity interval training are effective ways to build muscle while boosting testosterone.

2. Eat Testosterone-Boosting Foods

A whole foods diet is an essential factor in keeping testosterone production high and levels in the right place. Keeping your body full of nutrients from proteins, fats, and carbs like vegetables is vital for optimizing your testosterone levels.

Testosterone is a steroid hormone, meaning it has a four-ring structure that the body generally uses cholesterol to form. Therefore, avoiding fats or moving your body fat percentage below natural levels can negatively affect your testosterone level.

Besides maintaining an excellent standard diet, you should consider incorporating and avoiding foods to help boost testosterone levels. Avoiding foods that are high in estrogen or may upset your natural hormone balance is essential. Minimize your exposure to estrogen-like chemicals, drugs, and alcohol as they may lower testosterone levels and reduce your quality of health. Avoid estrogen-rich foods that include:

  • Soy
  • Processed foods
  • Foods high in sugar
  • Alcohol

Staying away from disruptive foods is not the only thing you can do with your diet. Incorporating foods that facilitate the production is also a great way to boost testosterone.

Here are some of the many foods, herbs, and vitamins that can increase your body’s natural production of testosterone:

  • Fatty fish, like salmon, tuna, and sardines
  • Oysters
  • Leafy greens, like spinach

3. Lose Excess Weight

Optimizing your body fat percentage is one of the critical outcomes of proper diet management and regular exercise. With the loss of fat stores in your fatty tissue, you may also see a loss in weight.

Studies have shown that obese men usually have 40-50% less testosterone than leaner men. Research has also shown that adipose tissue is responsible for the conversion of testosterone into estrogen.

So, now’s the time to start making healthy lifestyle changes such as:

  • Getting enough sleep
  • Avoid overeating
  • Manage your diet
  • Exercise regularly

Talk to your doctor about any underlying health problems you might have contributing to your testosterone and weight.

4. Minimize Stress

For most healthy individuals, the effects of stress are acute, short-term, and can be beneficial. However, chronic stress can have adverse long-term health outcomes.

In response to either physical or emotional stress, your sympathetic nervous system floods your bloodstream with a hormone made by your adrenal glands called cortisol.

Cortisol is meant for short-term survival situations, activating the “fight-or-flight” stress response -- a natural mechanism that your body needs for otherwise dangerous situations.

As a result, cortisol is a primary stress hormone that increases glucose in the bloodstream, enhances the brain’s use of glucose, and increases the availability of substances that repair bodily tissues.

For example, when you are chronically stressed, the continued presence of cortisol can be tough on your body.

It will not only damage blood vessels and lower testosterone, but also contribute to behaviors of overeating, insomnia, and other effects that may negatively impact your ability to keep a healthy level of testosterone.

Here are a few ideas to help you reduce your stress levels:

  • Yoga
  • Sleep
  • Engage the present moment
  • Self-care
  • Meditate
  • Spend time in the great outdoors
  • Create a stress-free space
  • Essential oils

5. Get better Sleep

Sleep deprivation will destroy your body’s natural hormone balance and up-regulate the production of cortisol. Studies show that men who get five hours of sleep or less each night have a 15% reduction in testosterone. In fact, one study found a link between low testosterone levels and vitamin D deficiency.

Here are a few tips to get your sleep back on track:

  • Spend time in the sun when you wake up to maintain vitamin D levels
  • Avoid caffeine and nicotine from the afternoon onwards
  • Avoid taking a nap in the afternoon onwards
  • Take a hot shower before bedtime
  • Consider melatonin and tryptophan supplementation
  • Lower your body temperature
  • Have the same routine each night
  • Avoid screens an hour before bed

6. Try Testosterone Replacement Therapy

When all else fails, try testosterone replacement therapy (TRT). TRT has a bad reputation, but it has been proven to help many individuals struggling with low testosterone levels.


Having low testosterone can be debilitating, and most people want to boost it back to a level that keeps them functioning at their fullest. Fortunately, there are plenty of great natural ways to improve your testosterone levels.

Exercise and diet are two great ways to improve your testosterone. When combined, they have synergistic effects to help you optimize your body fat percentage and lose weight.

In addition, becoming stress-free and getting good rest are two great ways to let your body recharge and rebalance itself hormonally. Finally, if you still have low testosterone or are looking for something a little more interventive, try out testosterone replacement therapy.

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Healthy Directions Staff Editor