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How To Boost Your Testosterone Naturally

How To Boost Your Testosterone Naturally

By Mike Kocsis | 10 minutes read | Last updated: March 7, 2021
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  • Medically Reviewed by Dr. George Touliatos

    Evidence Based Research

    Testosterone is one of the most important hormones in the body. In men, it is the main hormone that is responsible for a number of bodily functions and general overall health. It plays a large role in the day-to-day health of a man. Testosterone is produced in the testicles and by the adrenal glands. Not only is testosterone important for the day-to-day function of a man, but it is the driving force in puberty and sexual development. It’s responsible for increasing muscle mass, developing the voice, and hair growth throughout the body.

    The presence of testosterone in the body is not the only important thing–so is maintaining the right level of testosterone. With age or other external factors, the levels of testosterone in the male body can decrease and cause widespread physical and mental health issues. Having the right level of testosterone in your body will help you to lead an active sex life, increase muscle mass, and improve your mental health.

    Without the right amount of testosterone, you’ll quickly experience a lot of health risks that will influence you heavily. This could include impacts to your relationships, sex life, confidence, and mental health as well as your physical well-being. If you are experiencing these side effects, you are probably looking for a way to increase the amount of testosterone in your body to a normal and healthy level.

    Before you turn to medication or testosterone therapy, there are some other avenues that you should explore to help increase the amount of testosterone in your body. These natural methods will help you to further understand why it is important to have healthy testosterone levels and show you how to naturally boost your levels without the need for invasive treatments or expensive medications.

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    Methods for Boosting Testosterone Naturally

    With this list of methods that you can use to boost your testosterone naturally, you’ll be able to save money, maintain  your health, and understand your body better. There are many benefits that can be discovered by choosing to do a natural treatment for your testosterone levels, and you’ll be able to enjoy those benefits with these methods.

    Physical Activity

    One of the most important determining factors and methods for raising testosterone in the body is physical activity. This can range from everything to simply exercising to lifting weights and building muscle. People know physical activity is important for your overall health, but it’s also very vital in the production of testosterone and in maintaining testosterone levels.


    There have been several studies to suggest that those that exercise regularly also experienced testosterone levels that trend higher than other people that don’t exercise as much. This has shown to be true across all age groups, and even in seniors and the elderly. In studies that involved elderly people, more exercise was shown to increase reaction time and fitness as well as the level of testosterone.

    If you are a man, you’ll be happy to know that physical activity and exercise is hands-down the best natural method that you can use to increase the amount of testosterone in your body. Many studies have shown it to be even more effective in increasing testosterone than a weight loss diet for men that are obese or overweight. If you are trying to increase testosterone, it can have a huge impact.

    One of the most effective types of exercise that you can do for the most impact is high-intensity interval training. This is a specialized type of training that is known to have a particularly high impact on the levels of testosterone in the body, but if you are looking to become healthier and achieve healthy testosterone levels, any type of exercise should help you to achieve that.

    To further improve the impact of your physical activity plan to increase testosterone, you can add caffeine and other supplements to improve performance and contribute to even more testosterone in the body.

    Watch Your Diet

    The foods that you eat have a very large impact on the levels of testosterone in your body as well as the general health of your body. When you are making a natural effort to increase the amount of testosterone in your body, one of the steps that you should take is to take a look at your diet and pay close attention to your caloric intake and different nutrients that you are consuming on a daily basis. The diet strategy aspect is going to play a large part in your success or failure in raising your testosterone.

    One of the most important nutrients that you need to consume is protein. Protein is known to have many health benefits, and you should always seek to include it in your diet when possible. Aside from the regular health factors that it has to offer, it can also contribute to factors that are known to improve the amount of testosterone in your body.


    The next important nutrient to take advantage of is carbohydrates. Carbs are one of the most well-known nutrients, but they often get a bad reputation. Too many carbs are bad for you, but they are also a very essential part of your daily food intake. They are responsible for a number of health factors within the body and research has shown that they are also vital in improving testosterone levels. Carbs are most effective when you are able to combine them with strength/resistance training.

    In addition to carbs and protein, the next most important intake is fats. Fats are commonly associated as foods that you don’t want to eat, but they are actually very important in the day-to-day functioning of your body. With a healthy intake, you can improve the level of testosterone in your body.

    When combined, these three nutrients provide your body with balance and increase the levels of testosterone in your body. When you are planning your meals, you should seek to include the proper amount of fat, protein, and carbs in your diet for the best results.

    Learn to Manage Stress

    For years now, stress has been observed to lower the amount of testosterone in the body and have adverse health effects on those that are not able to manage their stress. It is now clear that there is a direct correlation between the level of stress that you have in life and the level of testosterone. One of the main hormones that is associated with stress is cortisol. When you have long-term, high amounts of stress, you will also have a high cortisol level.

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    When there is an imbalance in your hormones, one or multiple hormone levels will likely suffer as a result. This is the case with high cortisol levels. When your body has high levels of cortisol as a result of stress and there is an imbalance, your testosterone levels are likely to suffer as a result. Very high levels of cortisol can reduce the amount of testosterone in your body and have negative health effects as a result.

    One thing to understand about the hormones in your body is that they often have direct relationships with each other. When one goes up, another could go down as a direct result. That is why it is so important to maintain the right balance when determining diet and lifestyle.

    In addition to throwing off the amount of testosterone in your body, high levels of stress and the corresponding hormone, cortisol, can have negative health effects on your body. They can increase your appetite, worsen weight gain, and encourage the storage of body fat in important areas such as around your organs. These conditions will also lead to worth health conditions and contribute to testosterone imbalance.

    To reduce the effect that stress and cortisol have on your body, you should try techniques to manage and reduce stress as much as possible. Stress has proven to be a harmful effect on the body in many ways and being able to reduce the amount of stress in your life will be a great step towards achieving a more balanced hormone allocation.

    There are many ways to manage stress and combat these effects such as regular exercise, healthy amounts of sleep, laughter, fun activities, lifestyle changes, and a more balanced work-social life. These can all help to make life better by reducing stress and improving the balance of your hormones.

    Enjoy The Outdoors

    When you think about your general health, you don’t often associate sun exposure or outdoors time as being one of the most important factors. However, vitamin D is one of the most important aspects of your health and testosterone production. Because of this reason and many more, vitamin D is one of the most popular vitamins to take in the world. One of the best ways that you can use vitamin D is as a supplement to help combat low testosterone. It is a completely safe (and sometimes free) vitamin that you can take to improve your health and there are a number of ways that you can go about getting more vitamin D in your life.

    Even though vitamin D is regarded by scientists everywhere as one of the most important vitamins for your body, over half of the people in the United States are considered deficient when it comes to vitamin D. This is a staggering number that means that most people are not getting enough vitamin D. Understandably so, this means that many of the conditions of low testosterone and other health factors are, at least in part, caused by vitamin D deficiency.


    There have been many studies that show a direct correlation between improvement in vitamin D levels and testosterone levels. A simple dosage of vitamin D on a daily basis has been able to increase testosterone levels by 25% or more. The benefits of vitamin D have been especially clear in the elderly, a group that has been able to reduce the risk of falling significantly simply by taking more vitamin D and increasing the amount of testosterone in their blood.

    There are a couple of ways that you can increase the intake of your vitamin D on a daily basis. The most popular method is to take a vitamin D supplement, which is as easy as taking a pill. Another way is to get out in the sun regularly by a healthy amount, since the rays of the sun will give you the vitamin D that you need.

    Get Good Sleep

    In recent years, it has started to come to light how important it is to get a good amount of healthy and deep sleep. Many people now know the vast benefits that come with getting high-quality sleep, but not many know that it can actually improve your testosterone levels and hormonal health. Getting good sleep is one of the most vital things that you can do for our health, and there are several studies to suggest that getting less sleep than average can have very negative impacts on your health. One study in particular found that those getting only 5 hours of sleep a night averaged a 15% reduction in the level of testosterone available to the body.


    The amount of sleep that you need will vary from person to person, but it is clear that it is one of the most important factors in having a healthy amount of testosterone in the body. You should pay close attention to the quality of your sleep as well as the amount of sleep that you are getting if you want to have a healthy testosterone level in your body.


    Testosterone deficiency is one of the most common problems that men and others face on a daily basis. While many believe that the only way to overcome this is with expensive and sometimes dangerous medications, there are actually many free, natural ways to treat low testosterone and increase the amount of testosterone in your body. If you follow all of the advice listed in our best ways to increase testosterone naturally, you should find success in leading a healthier lifestyle that contributes to higher testosterone levels.

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    Evidence Based Research

    This article has been researched and written based on scientific evidence and fact sheets that have then been crossed checked by our team of doctors and subject matter experts.

    References, sources and studies used alongside our own in-house research have been cited below, most of which contain external clickable links to reviewed scientific paper that contain date stamped evidence.

    Our team of healthcare experts and GMC registered doctors are licensed to UK GMC standards. We strive to provide you with the latest evidence based, researched articles that are unbiased, honest and provide you with accurate insights, statistics and helpful information on the discussed topic to ensure you gain a better understanding of the subject. You can read more about our Editorial Process by clicking here.

    We value your feedback on our articles, if you have a well-researched paper you would like to share with us please contact us.

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    About the Author: Mike Kocsis

    Mike KocsisMike Kocsis has an MBA with a focus on healthcare administration and is an entrepreneur and medical case manager for Balance My Hormones Ltd which offers medical services in the UK and Europe. Mike has over 20 years of experience in the healthcare sector, much of that working with people who have hormone imbalances. Mike has appeared on podcasts and radio and is an expert speaker on the subject of hormone imbalance. He specialises in Testosterone Replacement Therapy (TRT) and Hormone Replacement Therapy (HRT) and has helped thousands of people suffering from hormone imbalances recover and regain control of their lives. You can follow him on LinkedIn and on the Balance My Hormones YouTube Channel.

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    Last update: March 7th, 2021
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