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People assigned female at birth produce testosterone but in lower quantities and have higher levels of estrogen, another hormone. She specializes in mental health, sleep, and women's health content, blending evidence-based health reporting with person-first storytelling. That’s because your body needs a steady supply of nutrients to produce and regulate hormones, says Lakshman. But "there’s no magic bullet to boost testosterone overnight," says Kishore Lakshman, MD, MPH, an endocrinologist and the director of the center for sexual health at Prima-CARE in Fall River, Massachusetts.
Research often highlights the dangers of long-term stress, which can elevate levels of the hormone cortisol. What you eat can affect levels of testosterone as well as other hormones. Resistance training, such as weightlifting, has been shown to boost testosterone levels in the short term. Additionally, increasing your testosterone to optimal levels may increase muscle mass and strength. In adult males, healthy levels are important for general health, including disease risk and sexual function.
Testosterone is a steroid hormone that the body mainly produces in the testicles and ovaries. She has served as a health editor at Livestrong.com and currently works as a freelance content strategist for health brands including Peloton, Everyday Health, and Verywell Health. She has been featured on the Physician to Physician Plant-Based Nutrition podcast and given many presentations on lifestyle interventions in endocrine disorders. She is passionate about incorporating lifestyle medicine and plant-based nutrition into endocrinology, particularly for diabetes and obesity management. The U.S. Food and Drug Administration (FDA) doesn’t approve supplements for safety or effectiveness, and not every supplement on the shelf is equal.
Your body wasn’t designed to do 45 minutes of structured exercise while being parked in a chair for the other 15 waking hours. Two forms of exercise are particularly helpful for increasing testosterone. So if your sleep consistently sucks, your testosterone drops.
Exercise helps to boost testosterone by increasing muscle mass and decreasing body fat. A large portion of daily testosterone production happens during sleep. Vic uses an acronym he calls SEEDS to capture the basics of what you need to do to keep your T-levels healthy. Your body turns up the testosterone when you fall asleep. After 6 months, men who worked around BPA every day had lower testosterone levels than men who didn't.
Each of these boosters has its unique advantages, and often a combination of several—tailored to individual health needs—can be the most effective strategy. Although it may not be as widely known as ashwagandha or zinc, boron is emerging as a valuable tool for men looking to fine-tune their endocrine health. Boron is a trace mineral that plays a surprisingly significant role in modulating hormone levels. Research suggests that it can improve mood and energy levels, possibly by promoting a more favorable testosterone-to-cortisol ratio. Supplementing with DHEA may help older men who experience a decline in natural production. Tribulus Terrestris is another herbal supplement popular for its potential to elevate libido and support testosterone indirectly through improved blood flow and sexual function.
She also suggests pairing these types of moves with progressive overload, a type of training where you gradually increase intensity from one workout to the next by adding more weight, reps, or sets. "Fat tissue converts testosterone into estrogen, so losing weight, especially trimming your waistline, can help reverse this process." While some studies indicate modest benefits, its effects are often less pronounced than those of ashwagandha or fenugreek. Although DAA shows promise, some users find that its effects plateau after several weeks, which is why it’s often cycled with other supplements for sustained benefits.
That said, the following doctor-recommended strategies can help naturally counter low testosterone for many men. Conditions such as hypogonadism may require medical treatments instead to bring testosterone levels back into balance. What’s more, natural approaches can have their limitations, and lifestyle changes may not fully reverse the natural decline of testosterone, says Dr. Hakman. There are natural ways to increase testosterone, according to Sasha Hakman, MD, a board-certified reproductive endocrinologist at HRC Fertility Beverly Hills and West Los Angeles. Whether you choose to incorporate supplements like ashwagandha or adopt healthier daily habits, the combined effect can lead to noticeable improvements in physique, mood, and vitality.
For starters, a healthy sex life is important in regulating your sex hormone and testosterone levels. A healthy balance of protein, fat, and carbs can help optimize your hormone levels and support your overall health. Eating enough protein can help you maintain healthy testosterone levels and can aid in fat loss, which may be beneficial, too. Here are eight evidence-based ways to increase your testosterone levels naturally. For more ideas on optimizing your hormonal health through diet, take a look at our guide on natural testosterone foods. Ingredients like ashwagandha, fenugreek, and zinc have shown potential in clinical studies to support testosterone levels. This means that rather than introducing external hormones, these supplements—typically comprised of vitamins, minerals, and botanicals—work by stimulating the body’s natural processes.
Research often highlights the dangers of long-term stress, which can elevate levels of the hormone cortisol. What you eat can affect levels of testosterone as well as other hormones. Resistance training, such as weightlifting, has been shown to boost testosterone levels in the short term. Additionally, increasing your testosterone to optimal levels may increase muscle mass and strength. In adult males, healthy levels are important for general health, including disease risk and sexual function.
Testosterone is a steroid hormone that the body mainly produces in the testicles and ovaries. She has served as a health editor at Livestrong.com and currently works as a freelance content strategist for health brands including Peloton, Everyday Health, and Verywell Health. She has been featured on the Physician to Physician Plant-Based Nutrition podcast and given many presentations on lifestyle interventions in endocrine disorders. She is passionate about incorporating lifestyle medicine and plant-based nutrition into endocrinology, particularly for diabetes and obesity management. The U.S. Food and Drug Administration (FDA) doesn’t approve supplements for safety or effectiveness, and not every supplement on the shelf is equal.
Your body wasn’t designed to do 45 minutes of structured exercise while being parked in a chair for the other 15 waking hours. Two forms of exercise are particularly helpful for increasing testosterone. So if your sleep consistently sucks, your testosterone drops.
Exercise helps to boost testosterone by increasing muscle mass and decreasing body fat. A large portion of daily testosterone production happens during sleep. Vic uses an acronym he calls SEEDS to capture the basics of what you need to do to keep your T-levels healthy. Your body turns up the testosterone when you fall asleep. After 6 months, men who worked around BPA every day had lower testosterone levels than men who didn't.
Each of these boosters has its unique advantages, and often a combination of several—tailored to individual health needs—can be the most effective strategy. Although it may not be as widely known as ashwagandha or zinc, boron is emerging as a valuable tool for men looking to fine-tune their endocrine health. Boron is a trace mineral that plays a surprisingly significant role in modulating hormone levels. Research suggests that it can improve mood and energy levels, possibly by promoting a more favorable testosterone-to-cortisol ratio. Supplementing with DHEA may help older men who experience a decline in natural production. Tribulus Terrestris is another herbal supplement popular for its potential to elevate libido and support testosterone indirectly through improved blood flow and sexual function.
She also suggests pairing these types of moves with progressive overload, a type of training where you gradually increase intensity from one workout to the next by adding more weight, reps, or sets. "Fat tissue converts testosterone into estrogen, so losing weight, especially trimming your waistline, can help reverse this process." While some studies indicate modest benefits, its effects are often less pronounced than those of ashwagandha or fenugreek. Although DAA shows promise, some users find that its effects plateau after several weeks, which is why it’s often cycled with other supplements for sustained benefits.
That said, the following doctor-recommended strategies can help naturally counter low testosterone for many men. Conditions such as hypogonadism may require medical treatments instead to bring testosterone levels back into balance. What’s more, natural approaches can have their limitations, and lifestyle changes may not fully reverse the natural decline of testosterone, says Dr. Hakman. There are natural ways to increase testosterone, according to Sasha Hakman, MD, a board-certified reproductive endocrinologist at HRC Fertility Beverly Hills and West Los Angeles. Whether you choose to incorporate supplements like ashwagandha or adopt healthier daily habits, the combined effect can lead to noticeable improvements in physique, mood, and vitality.
For starters, a healthy sex life is important in regulating your sex hormone and testosterone levels. A healthy balance of protein, fat, and carbs can help optimize your hormone levels and support your overall health. Eating enough protein can help you maintain healthy testosterone levels and can aid in fat loss, which may be beneficial, too. Here are eight evidence-based ways to increase your testosterone levels naturally. For more ideas on optimizing your hormonal health through diet, take a look at our guide on natural testosterone foods. Ingredients like ashwagandha, fenugreek, and zinc have shown potential in clinical studies to support testosterone levels. This means that rather than introducing external hormones, these supplements—typically comprised of vitamins, minerals, and botanicals—work by stimulating the body’s natural processes.
