Testosterone is incredibly important for your health and can influence everything from your muscle growth to your energy levels to your mood and libido.

But for many, our testosterone levels begin to fall with age and stress, and that can mean lower energy, reduced focus, and even changes in body composition.

The good news is that there are natural, research-backed ways to boost your testosterone without resorting to artificial methods or dangerous supplements.

In this article, we take a look at lifestyle habits, dietary choices, and natural supplements that help your body produce its own testosterone.

These strategies can help you whether you’re seeking to increase energy or boost your overall vitality.

Why Natural Testosterone Boosting Is Important

Testosterone is not just a hormone for muscle growth.

Energy, cognitive health, and even bone density all depend on it.

Balanced testosterone levels help you feel more well and strong, confident, and clear-headed.

But age, environmental toxins, and even stress can cause testosterone levels to decline over time.

Unfortunately, many common solutions when it comes to these symptoms, such as hormone replacement therapy, have side effects or don’t even address the root causes.

Natural testosterone-boosting strategies, however, work with your body’s physiology, resulting in results that last.

With a few key lifestyle habits, a nutritious diet, and some specific supplements, you can naturally and safely increase your testosterone levels.

Naturally, Boost Testosterone Top Lifestyle Strategies

In our busy lives, sleep is the first thing we sacrifice.

However, it is one of the most important parts of healthy hormones, especially testosterone.

Your body enters a recovery mode while you sleep, during which it produces hormones and repairs cells.

Research demonstrates that, deprived of sleep, one experiences lower testosterone levels (1).

Sleeping for 7–8 hours a night can help you prioritize sleep.

Establish a regular sleeping time.

An hour or two before bed, screen time should be cut down, the room temperature should be lowered, and even blackout curtains can help with sleep quality.

Small changes in sleep habits can provide big rewards for your testosterone levels.

Resistance and Exercise Training

And exercise, specifically weight lifting, directly affects testosterone production.

Not only does resistance training grow muscle, but it also increases testosterone in the short term (2).

To get the best testosterone boost, go with compound exercises like squats, deadlifts, and bench presses.

These movements will work multiple muscle groups, resulting in more testosterone release.

However, adding high-intensity interval training (HIIT) once or twice a week will further boost hormone levels.

Short bursts of intense exercise with breaks are a type of workout known as HIIT and have been demonstrated to increase testosterone more than traditional cardio.

And don’t forget to take rest days in your schedule, because overtraining can elevate your cortisol, which counteracts testosterone.

Stress Management Techniques

Low testosterone is one of the leading causes of chronic stress.

Excess cortisol interferes with testosterone production, and when you’re stressed, your body releases it (3).

As a result, it is very important to manage stress in order to keep testosterone at its optimal level.

Meditation, deep breathing, and even being outdoors can be good techniques to try and reduce stress:

If you can, set aside 10 minutes each morning to deep breathe or meditate.

Mindful activities research shows that they can lower cortisol and balance the hormones.

The more relaxed you are, the more your body can produce and maintain testosterone.

Naturally Enhancing Testosterone via Dietary Choices

Your hormone health is directly affected by what you eat. Zinc, magnesium, and vitamin D are necessary for testosterone production.

Leafy green vegetables, fatty fish, eggs, and nuts are foods high in these nutrients.

In fact, zinc is particularly beneficial because it’s directly related to testosterone synthesis (4).

If you’re able, add foods like spinach, pumpkin seeds, and salmon to your diet, as these are naturally rich in zinc and magnesium.

You can also get vitamin D via fortified foods or fish like mackerel and salmon.

If you aren’t getting enough sun exposure, then consider taking a vitamin D supplement to help support your testosterone (5).

The Role of Healthy Fats

Healthy fats are important for hormone production, and low fat diets have been a popular way to diet for years.

Cholesterol is the source of testosterone, so having some healthy fats can help maintain sufficient levels of testosterone.

Healthy testosterone levels can be promoted by monounsaturated fats such as olive oil, avocados or nuts and some saturated fats such as coconut oil.

Eat these fats by adding a handful of nuts as a snack, using olive oil in salads, or adding avocado to meals.

Fats are essential for testosterone but also for cardiovascular health — so choose the right ones.

Optimal Hormone Balance Foods to Avoid

Some foods help testosterone, while others can harm it.

Food and beverages that are high in sugar, processed items, and alcohol can all interfere with hormone production.

Insulin spikes caused by sugary foods can actually drop your testosterone levels over time.

However, most processed foods contain additives and preservatives that will throw your hormones out of balance.

Instead of educated food and processed snacks, stick with fruits, vegetables, and lean proteins.

By avoiding these damaging foods that contain testosterone, you support a natural hormone balance and maintain energy and focus.

Testosterone Booster Natural Supplements

If you’re doing everything you can to increase testosterone levels, supplements can be a nice thing to add to the mix.

For example, Ashwagandha is an adaptogen that reduces stress and increases testosterone.

Fenugreek, an herb that increases testosterone in numerous studies, is another possibility.

Also, an amino acid, D-aspartic acid, helps to release a hormone that stimulates testosterone synthesis.

If you’re taking supplements, never go over the recommended dosage and consult with a healthcare professional if you feel you need to.

Testosterone levels and how adaptogens help.

Natural herbs that help the body manage stress and balance are called adaptogens.

Adaptogens such as Ashwagandha, Rhodiola, and Maca are the most effective adaptogens for supporting testosterone.

What they do is lower cortisol, which keeps testosterone levels normal.

Adaptogens can help you reduce stress’s impact on your body and improve your hormonal balance.

When choosing adaptogens, look for high quality, sustainably sourced adaptogens so you can be sure you’re not consuming contaminants.

Supplements and Quality, Sourcing

The quality of natural supplements largely determines their effectiveness.

Considered brands that use only pure, sustainably sourced ingredients, with no unnecessary fillers or additives.

For example, Wild Foods makes a commitment to sourcing ingredients sustainably, so you know you’re getting potent, safe supplements that are in line with natural health principles.

Choosing high-quality supplements is not just good for you; it is good for the planet.

The Top Lifestyle Habits to Avoid for Your Testosterone Levels

These toxins are often overlooked, but they can seriously affect testosterone levels.

Endocrine disruptors — chemicals in plastics, pesticides, and even certain cleaning products — can interfere with hormones.

Avoid plastic containers when possible, go for glass or stainless steel, and if you can, eat organic foods to keep pesticide intake down.

Another way to reduce toxin exposure is to use natural household products.

Small steps to reduce environmental toxins help not only testosterone but overall hormone health.

Prevention of excessive alcohol and caffeine.

Caffeine in moderate doses can help keep you alert, but too much of it, or too much alcohol, can also hurt testosterone levels.

Too much alcohol can disrupt your liver’s ability to regulate hormone levels, and too much caffeine can raise cortisol and lower testosterone.

Drink in moderation or occasionally, and try to stay within recommended caffeine amounts.

Green tea is an excellent source of energy if you need a boost and won’t spike cortisol with a focus increase.

Cutting down on Processed and Sugary Foods

Also, processed foods are high in sugars and unhealthy fats and are believed to lower testosterone.

Refined sugars and trans fats high in your diet can complicate this and has an indirect effect on lowering testosterone.

Whole, unprocessed foods and limiting sugar intake will support hormone health.

Fruits, nuts, or Greek yogurt are all better options than sugary snacks and will give you nutrients without the testosterone lowering effects of refined sugars.

Final Thoughts

Naturally, boosting testosterone isn’t a quick fix; it’s about better health.

If you’re working with your body’s natural processes, then you’re focusing on sleep, regular exercise, balanced nutrition, and mindfulness.

But these steps don’t just improve testosterone; they boost energy, mood, and overall well-being.

Make small, consistent changes to your hormone health and take control.

🌿 Boost vitality, balance hormones! Start your Wild Man journey and see the difference. 🌟

Ready to make a change?

Take a look at Explore Wild Foods’ line of natural supplements that support your testosterone journey and help you feel your best.

FAQs

What natural foods will increase testosterone?

Testosterone is supported by foods that are rich in zinc, vitamin D, and healthy fats such as eggs, fatty fish and nuts.

How can exercise raise testosterone levels?

It’s true that high-intensity interval training (HIIT) and resistance training have been proven to increase testosterone.

How much sleep do you need to keep your testosterone levels where they should be?

If you don’t sleep enough, like 7-8 hours a night, your hormone production can get messed up.

Are natural supplements that boost testosterone safe?

They are most safe when used as directed, but you should consult a healthcare provider if on medication.

What lifestyle habits raise testosterone?

All of this can lower your testosterone levels: stress, poor sleep, too much sugar, or exposure to toxins.

Related Studies

1. Title: Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men
This study found that sleep deprivation significantly lowers testosterone levels in healthy young men, equating the reduction to aging 10 to 15 years.
Link: https://www.sciencedaily.com/releases/2011/05/110531162142.htm

2. Title: The Effect of Resistance Exercises on Testosterone
This review highlights that high-volume and high-intensity resistance training can acutely increase testosterone levels, particularly through hypertrophy-focused exercises.
Link: https://dergipark.org.tr/en/download/article-file/1669373

3. Title: Stress Induced Cortisol Release Depresses The Secretion of Testosterone
The study demonstrates that elevated cortisol levels due to stress are associated with significantly lower testosterone levels, indicating a negative correlation between these hormones.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC9830570

4. Title: Zinc status and serum testosterone levels of healthy adults
This study indicates that zinc deficiency is linked to lower testosterone levels, while zinc supplementation in marginally deficient men resulted in increased serum testosterone.
Link: https://pubmed.ncbi.nlm.nih.gov/8875519/

5. Title: Effect of vitamin D supplementation on testosterone levels in men
This randomized controlled trial suggests that vitamin D supplementation can lead to significant increases in testosterone levels among men with initial deficiencies.
Link: https://pubmed.ncbi.nlm.nih.gov/21154195/