7 Ways to Increase Testosterone Naturally (Evidence-Based)
Last Updated On November 3, 2026 by Robert Dowling
Testosterone plays a role in muscle mass, energy, mood, and sex drive. Levels naturally decline with age, and lifestyle factors like poor sleep, stress, and extra body fat can lower them further. Here are seven research-backed ways to support healthy testosterone levels naturally.
7 Ways To Increase Your Testosterone Level
#1 Stress Reduction
Chronic stress raises cortisol, a hormone that can suppress testosterone production. Lowering stress may help keep your levels in a healthy range. Simple options include daily walks, meditation or deep breathing, time with friends, and getting enough sleep
How Stress Affects Testosterone Levels
Cortisol and testosterone tend to move in opposite directions. When stress stays high for weeks or months, cortisol stays elevated, which can lower testosterone and make it harder to build muscle, lose fat, and sleep well. Managing stress supports both your hormones and your results at the gym.
#2 Adequate Sleep
Sleep has a clear link to testosterone. In a 2011 study published in JAMA, healthy young men who slept only about 5 hours a night for one week saw their daytime testosterone levels drop by roughly 10–15%. Most adults need 7 or more hours of sleep per night. For practical tips, see our guide on [how to improve your sleep].
#3 Strength Training and Exercise
Regular exercise, especially strength training, supports healthy testosterone mostly by helping you build muscle and lose body fat. Testosterone rises briefly after a hard workout, but long-term changes in resting levels are small and not consistent across studies. Extreme endurance training and not eating enough can also lower testosterone, so recovery matters.
Lift Some Weights
Beginners can start with 2–3 full-body strength sessions a week, focusing on compound lifts like squats, deadlifts, bench presses, and rows, and add weight gradually. Eating enough protein helps too…
#4 Less Alcohol
Heavy or frequent drinking is linked to lower testosterone, and it can also hurt your sleep, weight, and liver health. You don’t have to quit completely, but cutting back is a smart move.
#5 Lose Some Weight
Men with obesity are more likely to have low testosterone. Fat tissue converts some testosterone into estrogen, and excess weight also raises the risk of sleep apnea, which can lower testosterone further. Studies show that losing weight can raise testosterone levels, especially when you combine a healthy diet with regular exercise. Aim for gradual weight loss of about 1–2 lb per week.
#6 Eat Enough Healthy Fats
Very low-fat diets have been linked to lower testosterone in some studies, so don’t cut fat too low. Aim for roughly 20–35% of your calories from fat, focusing on olive oil, avocado, nuts, seeds, and fatty fish like salmon. Getting enough zinc and vitamin D also matters, but extra supplements only help if you’re actually low, so ask your doctor to check.
#7 Be Careful With Testosterone Supplements
Many over-the-counter “testosterone boosters” are sold in the U.S., but the evidence behind them is weak. A 2020 review of popular products found that most of their marketing claims were not supported by research. Supplements are also not reviewed by the FDA before they are sold, and ingredient amounts can vary. If you’re thinking about trying one, talk to your doctor first. Our guides to [testosterone supplements for men] and the [best testosterone boosters for men over 50] compare popular options, including [Testogen].
Get the Right Supplements
There is no denying the fact that supplements help in increasing the testosterone level in the body. However, all supplements are not equally effective and their effectiveness depends on their workings inside the body. In the past, most of the steroids and supplements raised the testosterone level in the body drastically, which produced more stress in the body. Higher stress led to higher Cortisol levels in the body and that in turn led to lower production of testosterone in the body.
When to See a Doctor?
Testosterone naturally declines with age, but low testosterone (hypogonadism) is a medical condition. Symptoms include low sex drive, erectile dysfunction, fatigue, low mood, and loss of muscle. These symptoms can also be caused by sleep apnea, depression, thyroid problems, or medications, so a proper diagnosis matters. Doctors usually confirm low testosterone with morning blood tests on more than one day. Treatment, if needed, is prescribed by a doctor and carries risks, so lifestyle changes and a medical check-up are the right first steps.
