Men's Health, Women's Health

10 Best Ways to Increase Your Testosterone Naturally (Ultimate Guide)

BY PUREHEALTH RESEARCH | September 20, 2023

Both male and female bodies produce—and rely on—testosterone to function. However, sometimes it’s necessary to know the best ways to increase testosterone when things are off balance or when our bodies need a bit of a push to get things to where they need to be. Learn how to boost testosterone so you can get back to living life feeling your best.

When testosterone levels are low, people struggle to maintain normal functioning. Men especially feel that they struggle to perform physically and sexually, that their bone and muscle growth deteriorates, and that they’re more prone to mood swings.

However, modern testosterone replacement methods can do more harm than good. They are often linked to infertility, dependence, and increased risks of cardiovascular disorders and strokes. If you’re wondering how to boost testosterone in men without the negative side effects, we’ve got you covered.

Best Ways to Increase Your Testosterone Naturally

Increasing your testosterone naturally is not just about what you should do, but also about what you should avoid. Among the factors that can negatively impact your testosterone levels are certain foods that kill testosterone. By being aware of these foods and choosing healthier alternatives, you can protect and boost your testosterone levels.

There are several healthy and natural ways to elevate testosterone—and, of course, plenty of not-so-healthy ways, too. When you’re informed about both the positive methods and the pitfalls, such as foods that harm your testosterone, you’ll be less tempted to resort to synthetic and chemical-laden choices that can do more harm than good.

Fortunately, there is an abundance of strategies to select from when looking to boost testosterone levels in a natural and effective manner.

1. Eat Healthily

Is there anything that eating healthy won’t do? Our diets are the foundation of our health—you are what you eat, whether you like it or not. Unfortunately, our modern world makes us think it’s okay to eat diets full of fatty, processed foods that do nothing good for our systems.

Particular foods can help increase testosterone levels naturally. For example, eggs have cholesterol and salmon is high in omega fats. The body needs these to make testosterone. Foods with zinc and magnesium are also helpful, as well as foods that remove excess amounts of estrogen, such as broccoli, cabbage, and cauliflower.

2. Get Enough Sleep

Our society does not place enough importance on sleep. Our bodies need a solid eight hours (sometimes more!) each night; not only do most people not get this, but our sleep is hampered by alcohol, blue light, television noise, and health conditions. You might be surviving with smaller amounts of low-quality sleep, but your body is most definitely not thriving.

Turn off all electronics (yes, all) and lower the lights for about 30-60 minutes before you need to be deep in sleep. Keep your bedroom for sleeping only, so that your body knows what to do when you get there. If you snore, make an appointment with your doctor to find out the reason and solve it because snoring is almost always a sign that something else is amiss.

3. Use Natural, Healthy Supplements

Not all supplements are created equal. Although there are plenty out there that are full of synthetic hormones, preservatives, and sugar, there are also wonderfully healthy supplements full of natural ingredients that will make you feel great without causing dependence. One of these is Exuberant, created by Dr. Holly Lucille, ND and the team of researchers at PureHealth Research.

This supplement, full of compounds, vitamins, and minerals that support natural testosterone production, is meant to be taken daily and will help:

• Improve bone and muscle strength
• Increase energy
• Maintain heart health
• Balance moods, focus, and memory
• Support balanced hormones

4. Reduce Stress Levels

Stress causes hormones to be all out of whack. Of course, everyone feels stress at one level or another, and some types of stress can even be good for us. However, when most of the stress is negative and we don’t have a positive outlet for it, it causes our adrenaline and cortisol levels to shoot up and stay there. This brings testosterone down, and a vicious cycle ensues.

Manage your stress with a daily meditation practice. Learn mindful breathing, and try to do everything with this mindful attitude. Write down what stresses you out and find healthy ways to deal with these parts of life. Seek out counseling or further help if you need assistance balancing life’s difficulties.

5. Exercise Regularly

Of course, exercise is another thing that helps everything fall into place naturally. Our bodies are meant to get much more activity than modern life requires (or often allows) so we have to be consistent and proactive about getting in daily exercise.

The good news is that you don’t have to take out a fancy gym membership or dedicate hours to exercising each day. A brisk walk after dinner and some regular stretching can make a big difference! You can use your body weight for strength training and utilize low-impact exercises that are easy on your body.

High-intensity interval training and heavy lifting are best for improving testosterone levels but you can work up to this if you have other health conditions—when you’re starting, any exercise is better than none!

6. Avoid Alcohol

Alcohol, especially when consumed excessively, alters your hormones and makes your glands malfunction. If you don’t want to remove alcohol completely from your life, consider reducing your levels significantly.

Make sure to give yourself alcohol-free days and nights so that your body can function wholly without overworking itself and having to repair the constant cell damage done by excessive alcohol consumption.

7. Manage Your Weight

The good news here is that learning how to increase testosterone (and applying the knowledge) helps manage weight already! Exercising, getting enough sleep, staying hydrated, managing stress, eating healthy, and avoiding alcohol are all excellent ways to lose weight and keep it off.

When you are overweight, your body turns testosterone into estrogen. Too much estrogen—especially in male bodies—creates issues. That being said, don’t turn to crash diets or crazy fads, because these decrease testosterone, too! Instead, take a healthy, steady approach to losing weight. This will help balance your hormones and make your changes more likely to stick.

8. Get More Sunlight

The sun is good for you! We all need adequate amounts of Vitamin D, and our bodies don’t produce this naturally. Almost half of all adults in the United States are deficient in Vitamin D, so getting some sun is an easy way to boost your testosterone levels. It also helps with depression, bone loss, and weight management.

Try getting outside in the mornings and later afternoons. Then, you’re less likely to be damaged by the sun’s harsh rays but you’ll still get the benefits of sunlight.

9. Review Your Medications

Many medications alter hormone levels. For example, people who struggle with their cholesterol are often prescribed medicine that lowers testosterone at the same time. Don’t ever stop taking medications without speaking to your doctor, but ask them if there are alternatives to what you currently use.

10. Have More Sex

This is a cycle that improves itself as you implement it! The more sex you have, the better off your testosterone levels will be. Then, the more balanced your testosterone levels are, the more you’ll feel that sex is something you want and have the energy for! Win-win! Remember to always practice safe sex, and don’t worry if sex isn’t currently part of your life. Abstinence will not decrease testosterone levels, and there are plenty of other ways to get more testosterone pumping through your body.

Key Takeaways

• When your overall health is good, your testosterone levels are more likely to be where they should.
• Make lifestyle changes to improve testosterone levels, such as altering your diet and alcohol consumption, exercising and getting enough sun, maintaining adequate sleep and hydration, and engaging in healthy sexual activity.
• Make sure that your medications aren’t causing low testosterone levels. If they are, ask your doctor about alternative choices.
• Add a healthy, natural supplement to your routine to bring your testosterone levels back where they belong.

Final Thoughts

Knowing how to increase testosterone is akin to knowing how to live a healthy life. Hormones are involved in every function of the human body, and they play a role in so many of the ways we think, feel, and act. If you want to know how to increase testosterone, you simply have to look at all the ways you can live a healthier life.

So, start small. Make easy changes to your diet and get enough sleep. Add a natural supplement and cut back on alcohol. Go for after-dinner walks and stretch each day. Get some sunshine! Talk to your partner about how you want to feel better and make a plan for how you can increase your intimacy levels.

These will all start making you feel so much better that you’ll be encouraged to make even greater changes in each area. Before you know it, you’ll be living a testosterone-balanced life that’s free of stress and full of feeling great.

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