How to Increase Testosterone Naturally: 12 Methods to Try
Standing desks reduce sitting time, promoting better circulation and hormone production. By prioritizing these methods, you’ll not only support your testosterone levels but also improve your quality of life, making it easier to enjoy activities, maintain energy, and feel your best. Movements like push-ups, pull-ups, and lunges engage multiple muscle groups and improve strength without needing equipment. In men, testosterone production occurs mostly in the testes, with small amounts produced by the adrenal glands. Levels signs of too much testosterone in men testosterone peak during adolescence and early adulthood, then gradually decline with age. This decline can lead to changes in mood, energy levels, and physical abilities. "Magnesium is another important one since it helps with everything from energy production to reducing inflammation, which keeps your hormones in balance," says Bailey.
But as with most things in life, the devil is in the details, so I’ll share with you exactly what I did and provide research that explains why the things I did helped boost my testosterone. If your testosterone levels are low, there are ways to boost them. These may include lifestyle changes like losing weight, improving your nutrition, exercising, managing your stress, and getting more sleep.
TestoPrime can be used as a pre-workout supplement to enhance energy, boost stamina, and improve performance during exercise due to its testosterone-boosting and energy-boosting properties. Using TestoPrime correctly can help optimize your results — especially if your goal is to improve libido, combat erectile dysfunction, and restore confidence in your sexual health. In one small study, participants who took shilajit showed a statistically significant increase in total testosterone levels compared to men who took a placebo (29). You can up vitamin D levels by spending more time in the sun, eating more fatty fish such as salmon, tuna, and mackerel, or taking vitamin D supplements. Bonus points if you’re into HIIT workouts; high-intensity interval training is among the most effective workouts to boost T (18). Hit the gym and you could definitely see your testosterone levels get swole.
Taking breaks during your day can also help manage stress levels effectively. That might sound like a lot if you’ve never monitored your protein intake. Excessive alcohol consumption can actually lower (3) your testosterone levels. One 2016 study found that students who are stressed have increased salivary cortisol and anxiety, while their salivary testosterone decreases (51). Make sure you’re at a healthy body fat level that’s not too high or too low.
If you’re eating garbage, not exercising, and not getting enough sleep, no amount of supplements is going to help your testosterone levels reach optimal levels. The unsexy truth is that increasing T naturally simply comes down to making some long-term changes in your diet and lifestyle. As you’ll see, what I did to increase T largely boils down to eating better, exercising smarter, and getting more sleep.
Remember, the goal is to build muscle mass and maintain a healthy body weight without unnecessary weight gain. You may also consider supplementing with protein powders, such as those found in the Transparent Labs Protein Collection. We all know that exercise is important for your overall health, but it can also increase your testosterone levels. Studies have found that both weight training (1) and high intensity interval training (HIIT) (2) can boost testosterone in the short and long term.
Men who are overweight or have obesity tend to have lower testosterone levels. Talk with a healthcare provider about what a healthy weight looks like for you and how to achieve it. Focusing on getting meaningful and adequate sleep can be a natural way to increase testosterone. Eating high levels of flavonoids is good for your health and testosterone production. Flavonoids are a group of compounds in many fruits and vegetables. Research has shown that flavonoids can prevent or delay hypogonadism (decreased functional activity of the gonads) in males as they age. Ensuring vitamin D levels are within normal limits—whether with food, sunlight, or supplementation—is vital for overall hormone health.
These changes can significantly affect sexual health and overall vitality, leaving men feeling frustrated, less confident, and disconnected from their partners. Low energy and a lack of enthusiasm for daily activities can take a toll on both personal and professional life, making it more difficult to stay focused or motivated. Many nutrients, including protein, vitamin D, magnesium, and zinc, are essential to maintaining optimal T levels. A healthy, balanced diet can meet the recommended daily intake (RDI) of these nutrients. To prevent these side effects, opt towards a healthy diet in addition to regular physical activity. You’ll want to focus on replacing sugar and fatty foods with natural whole foods rich in vitamins and minerals, especially Vitamin D which has a great impact on T levels. A regular sleep schedule enhances sleep quality, crucial for maintaining healthy testosterone levels.
Ashwagandha is a well-known adaptogen that helps manage stress levels. Chronic stress can contribute to low testosterone, but Ashwagandha helps reduce cortisol (the stress hormone) while enhancing testosterone production. It also improves mood, energy, and performance in the gym, supporting both muscle mass and sexual health.
