- Regular strength training and cardio help increase testosterone by building muscle and enhancing metabolism 50.
- Poor sleep can reduce testosterone by up to 15% in a single night, affecting energy, mood, and recovery 32.
- Supplements like zinc, vitamin D, and Tongkat Ali have been shown to support testosterone production and male vitality 51,24.
Overview
What is Testosterone?
Testosterone is a steroid hormone that serves as the primary male sex hormone and androgen in males. It plays a critical role in the development and maintenance of male reproductive tissues such as the testicles and prostate, as well as secondary sexual characteristics, including increased muscle and bone mass, growth of body hair, deepening of the voice, and male sexual development. Testosterone is mainly produced by the testicles in males and, to a lesser extent, by the ovaries in females 40.
Importance of Optimizing Testosterone Levels
As you’ll often see, men with recognizably low t-levels are often unmotivated, lethargic, and depressed. Contrastingly, men with optical t-levels always seem to be thriving. This, in short, is why testosterone is so vitally important in men. Whether it’s a lack of sex drive, energy, or drive, mood swings, weak bones, or impaired focus and concentration, low testosterone levels behold many symptoms and side effects 11,29.
While low testosterone can be a side effect of injury, cancer treatment, genetic dysfunction, or older age, new research suggests that it may also be a result of a rise in sedentary lifestyles, poor diets, and more time spent in front of a screen 1,18,34 .
Maintaining naturally high testosterone levels can be difficult as we age; it’s imperative to do everything we can to control it. This includes but certainly isn’t limited to a shift toward a healthier lifestyle.
With that said, in what follows, we’ll be sharing the best natural and actionable ways to boost your testosterone levels so that you can proceed to thrive in life.
Chapter 1
The Importance of Exercise
“Cardio is a great way to burn a lot of calories, while the muscle built from strength training can help boost your overall metabolism so that you’re burning calories even when you’re not exercising,” says Dr. Starke, urologist specializing in men’s health at Houston Methodist.
“Plus, both types of exercise — strength training, especially — can help you rebuild some of the muscle mass you might have lost as a result of low testosterone. 50,9,6,59
Aids in Weight Management & Obesity Prevention
By Promoting Caloric Expenditure, Muscle Protein Synthesis, and Fat Burning.
Reduces Overall Health Risks
From Cardiovascular Disease, Bone Loss, Some Cancers, Type 2 Diabetes, and Metabolic Syndrome, Among Others.
Boosts Bone, Muscle, Joint, & Ligament Strength and Resiliency
Thus Boosting Athletic Performance and Longevity While Reducing Injury Risk.
Improves Mental Health & Wellness
Through the Release of Endorphins and Dopamine, Confidence Building, and Socialization, Among Other Factors, Thus Reducing the Risk of Mental Conditions Such as Depression & Anxiety.
Improves Mood and Energy
Both Mentally & Physically, Thus Boosting Libido & Carrying Over & Hormonal Health & Performance in the Gym, in the Bedroom, and in Life.
The Beginner Bodyweight Workout
Do Three Circuits of the Following
- Guidelines: Go 1-3 times through the circuit, performing exercises 1 to 6 in order, then repeating. Perform on non-consecutive days. Record repetitions completed and or weight used.
- Before: Warm Up – 5-10 minutes of easy, general movement (e.g., jog in place, jump rope, arm circles, leg swings)
- After: Cool Down – 5-10 minutes of easy walking, and upper body/lower body stretches
Chapter 2
Double Down on Diet
There’s no question that the food you consume daily plays a major role in your overall health, fitness, and well-being.
What you consume and in what amounts also play a major role in the pursuit of your health and fitness goals, whether muscle building, athletic performance, wellness, and weight loss 17,10.
Use smaller plates
Folks will often eat what’s placed in front of them, so using smaller dinnerware has been shown to help people eat less.
Drink a glass of water before your meal
If you chug a glass of water 30 minutes before you plan on eating, the H2O will take up some room in your stomach. This might help you eat less.
Take it slow
It can take about 20 minutes for your body to come around to the fact that it’s full, so slowing down your meals can help you eat less.
Use a food journal App
Recording everything you eat and drink is a great way to become aware of portions, e.g. MyFitnessPal App.
Using your hands as a means of controlling your food portions offers a sufficiently effective approach that can aid in regulating your food consumption 16.
Each macronutrient will correspond to an area of your hand, to give you a sense of what a proper portion size should be.
We’ve learned that using your hand as a guide is the most helpful strategy for portion control 13:
- You might not always have access to small plates.
- You might forget to drink water before each meal.
- You might have a short lunch break without the luxury of eating slowly.
- You might grow tired of logging all your food intake.
However, having an intuitive sense of what foods should be eaten in what portions will help you level up your healthy eating
Foods Optimal for Boosting Testosterone
Fatty Fish
such as sardines, salmon, and shellfish, all boast the necessary healthy fats and nutrients required for optimising testosterone levels
Leafy Greens
such as spinach, broccoli, and kale, are an incredible source of micronutrients critical for managing and maintaining healthy T-Levels
Avocados
It’s already been discussed that healthy fats help promote healthy testosterone levels. Avocado just so happens to be an incredible source of healthy fat as well as other beneficial vitamins and minerals such as magnesium and boron
Eggs
And particularly egg yolks are packed with essential nutrients and protein, which are beneficial for general health and hormonal health
Other great testosterone-boosting foods include but are certainly not limited to berries, pomegranates, cherries, cocoa powder, and beets.
Meal Planner For Testosterone
Chapter 3
Reduce Alcohol Intake
It’s no secret that alcohol consumption comes with its many potential consequences, both to one’s productivity, mental health, hormonal health, and physical health.
Contrary to popular belief, this reduction in testosterone doesn’t merely occur at the time at which you consume alcohol. Sure, there are several short-term effects; however, the long-term effects are just as prevalent.
Below are three prevalent long-term consequences of alcohol consumption on male reproduction and testosterone levels: 57,43,31
Reduction in Testosterone Levels
Alcohol interferes with cells in the testes that are responsible for the production of testosterone.
ED Erectile Dysfunction
Is the inability to develop or maintain an erection, thus the inability to partake in the act of penetrative sexual activity.
Reduction in Libido, Energy, & Sex Drive
Due to the residual effects of chronic alcohol consumption, both short-term hangovers and long-term impacts on internal systems.
Other considerable short-term and long-term effects include, but are certainly not limited to, the onset of depression, anxiety, lethargy, infertility, muscle loss, and fat gain, among others.
Adults of legal drinking age can choose not to drink or to drink in moderation by limiting intake to 2 drinks or less in a day for men and 1 drink or less in a day for women.
For those who drink alcohol and want to cut back on their drinking, these four strategies can help:
- Set Limits: Decide how many days a week you plan to drink and how many drinks you plan to have. For instance, you might decide to only drink on a Friday night or Saturday night and have one drink. Schedule alcohol-free days every week.
- Count your drinks: Use an app on your mobile device to help. Understanding how much alcohol counts as a “standard” drink may also help.
- Manage your “triggers”: If certain people, places, or activities tempt you to drink more than you planned, you can avoid those triggers. For example, instead of a happy hour event with co-workers, suggest catching up at lunch instead. You may also want to remove certain alcohol products from your home.
- Find support: Ask for support from a friend, family member, healthcare provider, or someone else who will support your choice to drink less.
Gradually reduce your
number of drinks
Space out the length of
time between each drink
Substitute a glass of water
between alcoholic drinks
Mix with less
alcohol
Change from your preferred alcoholic drink to one you do not like
Adhere to a weekly reduction schedule with a stop date
Note: Not drinking at all may be the best option for some people, including people who are pregnant or might be pregnant, those taking certain drugs or medications, or people who are recovering from an alcohol use disorder.
Small changes can make a big difference in reducing your problems related to your drinking. Whatever strategies you choose, give them a chance. If one approach doesn’t work, try something else.
Chapter 4
Get Enough Sleep
Data show that getting less than eight hours of sleep can reduce a man’s testosterone levels by as much as 15% the next day, “says Dr. Nathan Starke, urologist specialising in men’s health at Houston Methodist.
Sleep is arguably just as important, if not more important, than diet and exercise. By not accomplishing a restful night’s sleep on a consistent enough basis, you immediately increase your chances of experiencing negative side effects such as: 23,19.
- Poor athletic performance
- Slower brain cognition and brain fog
- Irritable mood swings
- Hormonal imbalances
- Weight gain
- Depression
- Poor recovery
Not to mention, you’re inevitably going to experience your testosterone levels dropping, thus your energy levels and beyond…
In the age of technology, and with a prevailing narrative of the “hustle culture” or “sleep when you’re dead” culture, more and more people are ending up in poor health because of a lack of sleep. This lack of sleep is wreaking havoc on your recovery and hormonal health.
Why Can’t I Fall Asleep
There are many reasons why it may be difficult to get a good night’s sleep. Identifying the behaviours and causes of your insomnia can help you correct the problem. Here are some common causes of insomnia: Stimulating Substances (Caffeine, Alcohol), Inconsistent Routines, Sleep Disorders, Bad Sleep Hygiene, Stress 47.
Chapter 5
Addressing Underlying Medical Conditions
“Low testosterone is often linked to — and potentially even caused by — one or more underlying health conditions that a man may not even know he has,” says Dr. Starke.
“Low testosterone can also be caused by medications you might be taking for a health condition you already know about or a previous therapy you’ve received, like chemotherapy and radiation,” adds Dr. Starke.
For example:
- Obesity
- Type 2 diabetes
- Obstructive sleep apnea
- Metabolic syndrome
How is low testosterone diagnosed?
“Low testosterone is often linked to — and potentially even caused by — one or more underlying health conditions that a man may not even know he has,” says Dr. Starke. “Low testosterone can also be caused by medications you might be taking for a health condition you already know about or a previous therapy you’ve received, like chemotherapy and radiation,” adds Dr. Starke. If you have signs and symptoms of low testosterone, a healthcare provider will perform a physical exam. They’ll also ask questions about your medical history, medications you take or have taken, smoking history, and any symptoms you currently have. Blood tests may be ordered.
To make a diagnosis, a provider will consider your specific signs, symptoms, and any blood test results.
Tests to diagnose low testosterone
The following tests can help confirm low testosterone and determine the cause: 8
Total Testosterone Level Blood Test
This test usually requires two sample collections between 8 a.m. and 10 a.m., when testosterone levels should be at their highest. If you’re sick or have recently been sick, it’s important to tell your provider. Acute illness may cause a falsely low result.
Luteinizing Hormone (LH) Blood Test
This test can help determine if the cause of low testosterone is an issue with your pituitary gland.
Prolactin Blood Test
High prolactin levels may be a sign of pituitary gland issues or tumours.
Testosterone Skin Gels
You apply the gel every day to clean, dry skin as directed. It’s important to avoid transferring the gel to another person through skin-to-skin contact. This is one of the most common forms of testosterone treatment in the U.S.
Intramuscular Testosterone Injections
You or a provider can administer these injections into a muscle every 1 to 2 weeks. Some providers offer long-acting testosterone injections that can last up to 10 weeks. Subcutaneous injection options are also available.
Testosterone Patches
These are applied daily to the skin as directed, and the location usually needs to be rotated to avoid skin reactions.
Testosterone Pellets
A specialist implants these pellets under your skin every 3 to 6 months, providing consistent and long-term testosterone dosages.
Buccal testosterone tablets
These are sticky pills that you apply to your gums twice a day. The testosterone absorbs quickly into your bloodstream through your gums.
Testosterone nasal gel
You apply a testosterone gel by applying it into each nostril three times a day.
Oral testosterone
A pill form of testosterone called undecanoate is available for people with low testosterone due to specific medical conditions, such as Klinefelter syndrome or tumours that have damaged their pituitary gland.
You may not be able to receive testosterone replacement therapy if you have a history of the following:
Acne or oily skin
Swelling in your ankles caused by mild fluid retention
Stimulation of the prostate can cause urinary symptoms such as difficulty peeing.
Worsening of sleep apnea
Smaller testicles
Breast enlargement or tenderness
When should I see my healthcare provider?
If you’re taking hormone replacement therapy, regular follow-up appointments with a healthcare provider are important.
If you’re experiencing symptoms of low testosterone, such as a decrease in sex drive and hot flashes, talk to a healthcare provider. They will evaluate you and may order blood tests.
If your child assigned male at birth isn’t showing signs of puberty by the age of 14, talk to their paediatrician. Many people shrug off the symptoms associated with low testosterone as an unpleasant part of getting older. But you should address symptoms that interfere with your quality of life. If you’re noticing bothersome signs of low testosterone, see your local medical provider and discuss your options for treatment.64
How do you fall asleep fast?
The Military Method
The popular military method, which was first reported by Sharon Ackerman, comes from a book titled “Relax and Win: Championship Performance.”
According to Ackerman, the United States Navy Pre-Flight School created a routine to help pilots fall asleep in 2 minutes or less. It took pilots about 6 weeks of practice, but it worked — even after drinking coffee and with gunfire noises in the background.
This practice is said to even work for people who need to sleep sitting up! 58
Relax your entire face, including the muscles inside your mouth
Drop your body shoulder to release the tension, and let your hand drop to the side of your body
Exhale, Relaxing your chest
Relax your legs, thighs, and calves
Clear your mind for 10 seconds by imagining a relaxing scene
If this doesn’t work, try saying the words “ don’t think” over and over for 10 seconds.
Within 10 seconds, you should fall asleep!
Progressive Muscle Relaxation
Progressive muscle relaxation uses breathing techniques combined with muscle contraction and release to alleviate bodily stress. By gradually working through all the major muscle groups, progressive muscle relaxation aims to promote relaxation. This process includes the following steps: 22
Lie in bed, close your eyes, and begin slowly inhaling and exhaling deep breaths.
Tense your face muscles for 10 seconds. Release the tension and take several deep breaths.
Next, tense your shoulder muscles for 10 seconds before releasing. Inhale and exhale deeply
Repeat these steps for other muscle groups throughout your body, starting with your shoulders and continuing through to your feet. Omit any areas where you feel pain.
Peaceful Music
A noisy setting can make it difficult to quickly achieve restful sleep. In addition to reducing any unnecessary or bothersome sounds, you may find that listening to soothing music helps you relax and block out external noises.
Consider preparing a playlist that aligns with an ideal 15 to 20 minute sleep latency window and listen each night to create a routine for yourself. If you find music too distracting, some people also tout the benefits of white noise for sleep.
Simple Tips To Sleep Better
- Sleep on your right side to open up the heart.
- Breathe deeply. Inhale for 3-5 seconds, hold, exhale for 3-5 seconds.
- Go to sleep no later than 10:30 pm to keep your natural circadian rhythm.
- Slow your pulse. You can improve this by eating healthy, potassium-rich foods.
Chapter 6
Don’t Forget Supplements
While diet and nutrition should be prioritized, supplements are a great way to support a healthy diet, providing the body with the necessary vitamins and minerals that may be lacking otherwise.
While it is common to get magnesium, vitamin D, and zinc from multi-vitamins or diet, certain testosterone-boosting foods are not readily available from a regular diet, like maca, ginseng, astragalus root and Tongkat Ali 24,46.
Finally, if you’re looking for an all-in-one supplement that supports male vitality, libido, and endurance levels, look no further than MALE MAX EXTREME!
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The Male Max Formula includes 18 powerful herbs and extracts, all of which boost sensuality and stamina in bed.
In 2011, a study consisting of 76 men, only 35% of whom had normal t-levels, was conducted. Reports suggest that after one month of Tongkat Ali supplementation, testosterone levels increased by 90% 51.
Tongkat Ali
Tongkat Ali Roots are a long-used traditional “male healthy ageing for male vitality, stamina, and strength” 20,27
Enhance Male Fertility Performance
A 2010 study in 75 men who were given Tongkat Ali for 3 months showed improvement in their enhanced male fertility performance.Helps Build Muscle Growth
The men in the Tongkat Ali group experienced a 5% increase in their lean body mass and a significant reduction in body fat.Improves Body Composition
It contains minerals which may help your body use energy more efficiently, reduce fatigue, and improve endurance.
Panax Ginseng
Panax Ginseng is an herb that is rich in antioxidants. Research suggests that it may offer benefits for brain health, immune function, blood sugar control, and more 21.
Improves Erectile Dysfunction
Ginseng may improve symptoms of erectile dysfunction by decreasing oxidative stress in tissues and enhancing blood flow in penile muscles.Reduces Tiredness and Boosts Energy
Ginseng may help fight fatigue and enhance physical performance by lowering oxidative damage and increasing energy production in cells.
Maca
Also known as Peruvian ginseng because it boosts ginseng-like properties. Like ginseng, maca is used to increase strength, energy, and stamina 33,26.
Helps Increase Fertility
Supplementing with maca was found to significantly help increase fertility count and motility for men.Energy Booster
Maca’s impact on your energy levels, mood, and stamina has been widely recognized in the field of sports and athletics.
Horny Goat Weed
Horny goat weed is a plant used in traditional Chinese medicine. As its nickname, “natural Viagra,” implies, some people use horny goat weed to improve sexual function and arousal 48,44.
Improves Libido
Icarrin, the active component of horny goat weed, increased free testosterone levels.Protects DNA and Improves Ageing
Many compounds in horny goat weed may act as cell-protective antioxidants. Icarrin protects DNA by reducing oxidative stress. Besides, icarrin and its derivative also delayed ageing by promoting oxidative stress resistance, muscle function and movement, and preventing toxic protein buildup.
Astragalus Root
Astragalus root is known to help the body fight off stress and other diseases. It is considered a miracle herb and the powerful extract from this root has been used as a medicine for thousands of years 7,38.
Supports Fertility Levels
Astragalus has now been scientifically proven to increase sperm mobility. It is extremely supportive of male hormones, as it balances glucose levels, which can optimise testosterone and growth hormone levels.Promotes Longevity
New and exciting research is currently being conducted that shows that Astragalus does, indeed, have powerful anti-ageing properties, slowing the ageing process at a cellular level.
Muira Puama
Muira Puama Has An Enduring History Of Traditional Use As An Energy Tonic And Performance Enhancer 48.
Improves Mood and Satisfaction
It has been used as an adaptogen. Studies have shown that it may be particularly useful in helping to support stress.Improving Physical Performance
The compounds of Muira Puama with some other herbal essences like guarana and ginger, which are caffeine sources, can significantly boost your stamina.
Chapter 7
Testosterone By the Numbers
The importance of testosterone, particularly in men, can’t go unnoticed. Unfortunately, many are deficient in it, thus suffering the consequences as a result. Here are some compelling data points and statistics for you to consider.
Normal testosterone levels are considered to be around 300-1000 nanograms per deciliter. Unfortunately, about 40% of adult men over the age of 45 measure lower amounts than the suggested “normal range.”
The most common causes of low testosterone, otherwise known as hypogonadism, are testicular injuries, infections, and cancer. The most common lifestyle factor that contributes to low testosterone is obesity. This, of course, can be combated by exercise and dietary interventions.
Men’s testosterone has been steadily declining for several decades. Men aged 60 had 17% lower t-levels, on average, in 2004 than men aged 60 in 1987. An average of 1% decline year-over-year seems to be the average.
In 2012, a study consisting of 76 men, only 35% of whom had normal t-levels, was conducted. Reports suggest that after one month of Tongkat Ali supplementation alone, testosterone levels increased by 90%!
Testicular cancer prevalence rises year over year, impacting sperm count, and testosterone levels. These negatively declining statistics also happen to coincide directly with a reduction in overall musculoskeletal strength in men year-over-year.
Chapter 8
A Final Word
Testosterone is the primary male sex hormone produced in the testes, playing an integral role in male fertility & reproduction, sexual drive & libido, energy and athletic performance, and the general maintenance of a healthy body & mind.
Apart from its sexual benefits, testosterone also plays a key role in bone development, muscle gain, strength improvements, and even the growth of body hair 35.
As such, when men have low testosterone, the opposite tends to occur. In other words, a loss of sex drive, a reduction in muscle mass, and a lack of energy are just the beginning of low testosterone-derived consequences.
That’s why it’s imperative that men prioritize hormonal health through the aforementioned ways discussed throughout this article. Whether exercise, diet, sleep, supplementation, or ideally, all of the above, the good news is that testosterone can be increased and maintained naturally.
In short, by seeking to optimally improve our testosterone as men, not only will we become better sexual partners, but we’ll become more energetic, both in work and in life, more resilient in the weight room, and ultimately, become better men, both for ourselves and those around us.
References
17. Greffenius, E. (2024) How to Do Hand Portion Math to Track Your Macros, Precision Nutrition.
31. Mayo Clinic (2021) Male hypogonadism – symptoms and causes, Mayo Clinic.
32. Mayo Clinic (2022) Male Infertility – Symptoms and Causes, Mayo Clinic.
33. Medicine, N. (2022) Quick Dose: Can Physical Activity Affect Testosterone?, Northwestern Medicine.
40. Reuters Staff (2007) ‘Men’s testosterone levels declined in last 20 years’, Reuters, 9 August.
41. Robert D. Utiger (2025) testosterone | Definition, Effects, & Facts, Encyclopedia Britannica.
46. Sizar, O. and Schwartz, J. (2024) Hypogonadism, PubMed. Treasure Island (FL): StatPearls Publishing.
57. Winters, S.J. (2020) Chapters Archive – Page 31 of 45 – Endotext, Endotext.
58. Yetman, D. (2020) Alcohol and Testosterone: Long-term & Short-term Effects, Healthline.
59. Yuen, C. (2018) How to Fall Asleep in 10, 60, or 120 Seconds, Healthline.
