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Medically Reviewed by Dr. George Touliatos
Testosterone is one of the most important hormones in the body. In men, it is the main hormone responsible for several bodily functions and overall health. It plays a large role in the day-to-day health of men. 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.
Producing testosterone is just as important as 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.
With low testosterone, you may experience some negative health risks. This could include impacts on your relationships, sex life, confidence, and mental health as well as your physical well-being. If you are experiencing these side effects, you might be looking for a way to increase your body’s testosterone to a normal and healthy level.
Before you turn to medication or testosterone replacement 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 understand further 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.
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. So let’s delve into it, starting with physical activity.
Physical activity is one of the most important determining factors and methods for raising testosterone in the body. This can range from 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 thosewho exercise regularly also experience testosterone levels that are higher than people who don’t exercise as much. This has been shown to be true across all age groups, especially 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 to increase your body’s testosterone. Many studies have shown it to be even more effective in increasing testosterone than a weight-loss diet for men who are obese or overweight.
One of the most effective types of exercise is high-intensity interval training (HIIT). This is a specialised 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 achieve that.
Numerous scientific studies have demonstrated that regular physical activity, particularly resistance training and high-intensity interval training (HIIT), can significantly boost testosterone levels. A study published in the Journal of Strength and Conditioning Research (2017) found that men who engaged in regular weightlifting experienced higher testosterone levels compared to those who did not exercise. The increased muscle mass and reduced fat percentage associated with these exercises are key factors in enhancing testosterone production.
The foods that you eat have a very large impact on your levels of testosterone as well as the general health of your body. When trying to boost the amount of testosterone in your body, one of the first steps that you should take is to take a look at your diet and pay close attention to your caloric intake and nutrients that you are consuming on a daily basis. Paying close attention to the foods you put in your body will play a large part in boosting your T levels.
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. Like all foods, too many carbs will damage your health. But when consumed in moderation, they are an 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 combine them with strength/resistance training.
In addition to carbs and protein, another important food group is fats. Fats are commonly regarded foods that you should stay away from, 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 drastically.
When combined, these three nutrients provide your body with balance and boost 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.
Diet plays a crucial role in regulating testosterone levels. Research conducted by Thomas G. et al (2007) highlights the importance of a balanced diet rich in healthy fats, proteins, and carbohydrates. Consuming foods like eggs, lean meats, nuts, and green leafy vegetables can support testosterone production. Omega-3 fatty acids, zinc, and vitamin D are particularly beneficial nutrients. Another study from the “European Journal of Endocrinology” indicated that men with a high intake of these nutrients had significantly higher testosterone levels.
For years now, stress has been known to lower the amount of testosterone in the body and have adverse health effects. It is now clear that there is a direct correlation between stress and levels of testosterone. One of the main hormones that is associated with stress is cortisol. When you have chronic stress, you will also have high cortisol levels.
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. That is why it is so important to maintain the right balance when determining diet and lifestyle.
In addition, high levels of stress and the corresponding hormone, cortisol, can have negative health effects on your body. They can increase your appetite, accelerate weight gain, and encourage the storage of body fat in important areas such as around your organs (visceral fat). These conditions will also lead to worsening health 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. 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.
Chronic stress is a known suppressor of testosterone production. In 1983, the Journal of Clinical Endocrinology & Metabolism published a study showing that elevated cortisol levels, a hormone released in response to stress, can negatively impact testosterone levels. Effective stress management techniques such as mindfulness meditation, yoga, and regular physical activity can help lower cortisol levels and subsequently boost testosterone. These findings underscore the importance of maintaining mental and emotional well-being for hormonal balance.
When you think about your general health, you don’t often associate sun exposure or time outside as being one of the most important factors. However, vitamin D is one of the most important aspects of your health and testosterone production.
Even though vitamin D is regarded by medical professionals as one of the most important vitamins for your body, 1 in 2 people in the US are considered deficient. According to statistics, you’re most likely vitamin D deficient. 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. The most common method is to take a vitamin D supplement. Another way is to get out in the sun regularly since the rays of the sun will give you the vitamin D that you need.
Vitamin D, often referred to as the “sunshine vitamin,” has been linked to testosterone levels. A study by Pilz S at al (2011) found that men with adequate levels of vitamin D had significantly higher testosterone levels than those who were deficient. Sunlight exposure is a natural way to increase vitamin D levels, which in turn can enhance testosterone production. Ensuring regular, moderate sun exposure can be a simple yet effective strategy for boosting this hormone.
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 quality sleep is one of the most vital things that you can do for your 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.
Another study by Barret-Connor E et al 2008 found that quality sleep is essential for maintaining optimal testosterone levels. It revealed that men who slept for only five hours per night experienced a substantial reduction in testosterone levels compared to those who slept for eight hours. During deep sleep, the body releases hormones necessary for testosterone production. Prioritising good sleep hygiene can therefore play a significant role in supporting hormonal health and maintaining testosterone levels.
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 healthy testosterone levels 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 boost the amount of testosterone in your body. If you follow all of the advice listed in our best ways to boost testosterone naturally, you should find success in leading a healthier lifestyle that contributes to higher testosterone levels.
Although these natural methods can help boost your testosterone levels, sometimes it’s not quite enough. If you’re concerned you may have low testosterone get in contact with us where we can book you in for a FREE consultation and assess your symptoms.
Barrett-Connor E, Dam TT, Stone K, Harrison SL, Redline S, Orwoll E; Osteoporotic Fractures in Men Study Group. The association of testosterone levels with overall sleep quality, sleep architecture, and sleep-disordered breathing. J Clin Endocrinol Metab. 2008 Jul;93(7):2602-9. doi: 10.1210/jc.2007-2622. Epub 2008 Apr 15. PMID: 18413429; PMCID: PMC2453053.
Cumming DC, Quigley ME, Yen SS. Acute suppression of circulating testosterone levels by cortisol in men. J Clin Endocrinol Metab. 1983 Sep;57(3):671-3. doi: 10.1210/jcem-57-3-671. PMID: 6348068.
Herbert P, Hayes LD, Sculthorpe NF, Grace FM. HIIT produces increases in muscle power and free testosterone in male masters athletes. Endocr Connect. 2017 Oct;6(7):430-436. doi: 10.1530/EC-17-0159. PMID: 28794164; PMCID: PMC5551442.
Thomas G. Travison, Andre B. Araujo, Amy B. O’Donnell, Varant Kupelian, John B. McKinlay, A Population-Level Decline in Serum Testosterone Levels in American Men, The Journal of Clinical Endocrinology & Metabolism, Volume 92, Issue 1, January 2007, Pages 196–202, https://doi.org/10.1210/jc.2006-1375
Pilz S, Frisch S, Koertke H, Kuhn J, Dreier J, Obermayer-Pietsch B, Wehr E, Zittermann A. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011 Mar;43(3):223-5. doi: 10.1055/s-0030-1269854. Epub 2010 Dec 10. PMID: 21154195.
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.
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Mike 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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