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5 Ways To Naturally Increase Testosterone Levels

Testosterone is a vital hormone that is responsible for various bodily functions, from building muscles and bone density to maintaining sexual health. As men age, their testosterone levels gradually decrease, which can make it hard to maintain athletic performance and strength. Fortunately, there are natural ways to boost testosterone levels, including lifestyle changes and dietary modifications. In this article, we’ll explore 5 effective strategies to help you naturally increase your testosterone levels and improve your overall health.

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Published on

May 30, 2023

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Regular exercise can help increase testosterone levels in men. High-intensity interval training (HIIT) and weightlifting have both been shown to raise testosterone levels significantly[1]. Incorporating these types of exercise into your routine can be an excellent way to boost testosterone levels. However, it’s important to note that overtraining can cause testosterone levels to decline, so it’s essential to find the right balance.

In addition to HIIT and weightlifting, there are other exercises you can do to help boost your testosterone levels. For example, activities like running, cycling, and swimming can also help increase testosterone levels. These exercises are great for overall health and fitness and can help keep your body in top shape.


Eating a balanced diet that includes plenty of protein, healthy fats, and whole grains can help maintain healthy hormone levels, including testosterone. Some studies suggest that getting enough zinc and vitamin D in your diet may also help boost testosterone levels[2]. Foods such as nuts, seeds, leafy green vegetables, and whole grains can provide essential nutrients to support testosterone production.

It’s also important to avoid foods that can negatively impact testosterone levels. For example, processed foods, sugary drinks, and alcohol can all have a negative impact on testosterone levels.


A good night’s sleep is essential for overall health, including testosterone levels. Studies have shown that lack of sleep can cause a significant reduction in testosterone levels[3]. Adults should aim for at least seven hours of sleep per night to maintain healthy hormone levels.

In addition to getting enough sleep, it’s important to maintain a regular sleep schedule. Studies have shown that testosterone rises when you sleep and falls while you’re awake[4]. Sticking to a regular sleep schedule can help you maintain and improve your testosterone levels.


Consistent stress can elevate your cortisol levels, which can negatively impact testosterone levels[5], so finding ways to manage stress is essential. Meditation, yoga, or other relaxation techniques can be helpful for reducing stress levels and improving overall health.

Overtraining and not getting enough rest can cause your cortisol levels to increase, which can reduce the amount of testosterone produced.


Vitamin D is an essential nutrient that supports healthy bone density and immune function. Some studies suggest that vitamin D may also play a role in testosterone production. Foods such as fatty fish, egg yolks, and mushrooms are good sources of vitamin D. Fatty fish, such as salmon and tuna, are rich in omega-3 fatty acids, which have been shown to help support healthy testosterone levels.


Checking your T-levels has never been easier. We’ve created 3 blood tests that you can do from the comfort of your home and get the results within a few days. Understanding your testosterone levels can help you optimise your training, as well as your overall well being.

Our Advanced Testosterone Blood Test offers the most comprehensive look at your hormones. It can tell you your testosterone levels, as well as 11 other hormones that are related to your athletic performance and strength.


If you’ve followed the steps above and are still experiencing low testosterone, you may want to explore Testosterone Replacement Therapy (TRT).

In conclusion, there are many natural ways to support healthy testosterone levels. Making lifestyle changes such as regular exercise, a balanced diet, and managing stress can be an effective way to improve overall health and support hormone production. Adding certain foods and supplements to your diet can help boost testosterone levels and reduce the symptoms associated with low testosterone. If you’re experiencing the symptoms associated with low testosterone levels, it’s essential to consult a doctor to determine the underlying cause of your symptoms and discuss appropriate treatment options.

It’s worth noting that while herbal supplements can be an effective way to support healthy testosterone levels, they should be used with caution. It’s important to speak to a healthcare professional before taking any new supplements, particularly if you have an underlying medical condition or are taking medication. Some supplements can interact with prescription medications and cause unwanted side effects.

It’s also important to note that while supplements can be helpful, they should not be relied upon as the sole treatment for low testosterone. If you have low testosterone levels, your doctor may recommend other treatments, such as hormone replacement therapy or medication.

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Medically Reviewed

Dr Thom Phillips

This article has been reviewed by our medical expert

Our expert Dr Thom Phillips works in NHS general practice and has a decade of experience working in both male and female elite sport. He has a background in exercise physiology and has published research into fatigue biomarkers.