Best Testosterone Booster for Men Why TestoPrime is the Top Choice for Libido, Performance, and Vitality

8 Ways to Naturally Increase Testosterone: Exercise, Diet, Sleep

When stressed, your body immediately releases a hormone called Cortisol that helps your body cope with stress. Testosterone also contributes to energy levels, mood and sleep, according to dr oz testosterone replacement. Honig. In addition to these mental health effects, he explains that testosterone is important for bone health, muscle health and heart health in men.

This ingredient is essential for muscle gain, improving strength, and boosting overall vitality. Optimal testosterone levels in men are an integral component of promoting healthy aging, muscle growth, and sexual and cognitive function. You can also boost the hormone naturally through dietary and lifestyle adjustments.

Any of these treatments should bring your testosterone levels back to where they should be. Increasing testosterone naturally involves regular exercise, a balanced diet, stress management and sufficient sleep. Stress can affect T levels by stimulating the release of the stress hormone cortisol.

Proper hydration also reduces cramping and boosts exercise performance and recovery, which indirectly impacts hormone balance, she says. “They’re loaded with zinc, magnesium, and healthy fats, which are all key for testosterone production,” says Bailey. Now although to optimize testosterone levels it’s recommended that you eat a balanced macronutrient ratio of protein, carbs, and fats, most people already seem to do a good job of doing this.

Dr. Brahmbhatt says any exercise is good for your body, which is good for your testosterone. Regular exercise is beneficial for your health, and certain workouts can temporarily raise testosterone. Exercise is also a key component in weight management, which can also keep your T balanced.

Certain foods, like soy and mint, can even decrease your testosterone levels (8, 9). Getting into a healthy weight range is arguably the most important factor you have control over for naturally optimizing  your testosterone levels. So when you stay up too late or don’t stick to a sleep schedule, it disrupts your circadian rhythms and testosterone production. TESTOSTERONE IS RESPONSIBLE for so many important functions, from building muscle to getting (and keeping) erections to bone health and red blood cell production. So, maintaining normal levels of the essential hormone—which vary from person to person—is crucial. All of these behaviors will boost your mood, productivity, and health, alongside testosterone.

While an isolation movement like curls, will only work your biceps and release a much smaller amount of testosterone than squats will. The weight-low testosterone connection is an “interesting paradox,” says Anthony Hackney, Ph.D., D.Sc., a professor of exercise physiology and nutrition at the University of North Carolina. Low testosterone is linked to being overweight or obese, as well as being underweight.

Testosterone also becomes especially important as you age since it helps slow down muscle loss. Now this is pretty cool and all, but the real question is how would naturally increasing your testosterone levels affect muscle growth? However, one study in infertile humans found that ginger can boost testosterone levels by 17% and increase levels of other key sex hormones. Focus on a diet based on whole foods, regular exercise, good sleep, laughter, and a balanced lifestyle, all of which can reduce stress and improve your health and testosterone levels. New research in obese men suggests that increased physical activity was even more beneficial than a weight loss diet for increasing testosterone levels. Overtraining your body, especially for a beginner, can significantly plummet the levels of Testosterone. Incorporate a range of exercises into your routine, such as cardio, HIIT, resistance training, and heavyweight.

This is especially true for athletes or men who engage in weight lifting. In 2025, clinics like AlphaMan, a men’s health center specializing in hormone optimization, are rethinking how testosterone therapy fits into modern masculinity. Because when it comes to low testosterone, the stakes extend far beyond the gym. Even high-performing men balancing careers, families, and fitness can find themselves battling unexplained fatigue, diminished focus, low libido, and persistent sluggishness despite adequate rest. Around 55% of year-old male InsideTracker users and 44% of male users of all ages have below-optimized total testosterone. The hormone’s low levels can impact physical performance and quality of life.