Boost Your Health: Effective Ways to Increase Testosterone
Learn safe, science-backed ways to increase testosterone. Boost energy, strength, and male hormone health with practical tips and smart choices.
Written by Dr. Md Yusuf Shareef
Reviewed by Dr. D Bhanu Prakash MBBS, AFIH, Advanced certificate in critical care medicine, Fellowship in critical care medicine
Last updated on 17th Dec, 2025
Introduction
Testosterone plays a significant role in male energy, strength, metabolism, libido, mood, and overall well-being. Although levels naturally fluctuate with age and health status, daily lifestyle choices influence hormone balance more than many people realise. If you are curious about maintaining healthy testosterone levels or wondering whether natural testosterone boosters are worth your attention, this guide outlines safe, research-informed steps you can begin today. It also highlights when to speak with a clinician if symptoms persist or worsen over time.
Consult a Top General Practitioner for Personalised Advice
Why Testosterone Matters For Overall Health
Testosterone is a key sex hormone that influences far more than muscle development or sex drive. Maintaining healthy levels supports the proper functioning of various systems throughout the body.
• Energy, motivation, and mood stability
• Muscle strength and bone density
• Body composition, including lean mass and fat distribution
• Sex drive and erectile function
• Red blood cell production and overall vitality
Testosterone levels typically follow a daily rhythm, with peak levels often occurring in the morning. They also decline gradually over the lifespan. The definition of a normal level varies across laboratories, making it essential to interpret results in the context of symptoms, age, health history, and repeat measurements. A clinician can provide clarity on whether levels fall within an acceptable range for your specific situation.
Signs You May Have Low Testosterone
Low testosterone, also known as hypogonadism, can present with a wide range of symptoms. These symptoms are not exclusive to testosterone deficiency and may overlap with conditions such as thyroid disorders, sleep disturbances, depression, or medication effects. Common symptoms include:
• Reduced sex drive or erectile difficulties
• Low energy or persistent fatigue
• Depressed mood, low motivation, or irritability
• Loss of muscle mass or reduced physical strength
• Increase in body fat, particularly around the abdomen
• Reduced body or facial hair growth
• Decreased bone density or recurrent fractures
• Fertility issues, including reduced sperm count
Because these symptoms have multiple potential causes, it is important to avoid self-diagnosis and instead seek a professional assessment.
Lifestyle Habits To Increase Testosterone Naturally
Daily habits are the foundation of healthy testosterone levels. Improvements in sleep, physical activity, body composition, nutrition, and stress management support hormone balance while also benefiting cardiovascular and metabolic health.
Get Enough Quality Sleep
• Aim for at least seven hours of sleep per night, with many adults requiring seven to nine hours for optimal functioning.
• Poor sleep affects hormone regulation, recovery, mood, and energy levels.
• Symptoms such as loud snoring, pauses in breathing, or persistent daytime fatigue may indicate sleep apnoea, a treatable condition closely linked to low testosterone.
• Establish a consistent sleep routine, keep the bedroom cool and dark, and reduce screen exposure during the hour before bed.
Move Your Body: Strength And Cardio
• Perform strength training at least two times per week. Include compound movements such as squats, presses, pulls, and deadlifts to target major muscle groups.
• Add moderate or vigorous cardiovascular activity most days, including activities such as walking, cycling, swimming, or interval-based training.
• Regular exercise improves body composition, supports insulin sensitivity, and directly influences hormone health.
• Beginners can start with ten to fifteen minutes of daily activity and gradually increase duration and intensity.
Reach And Maintain A Healthy Weight
• Excess abdominal fat is strongly associated with reduced testosterone levels.
• Steady, sustainable weight loss, where appropriate, may improve hormonal balance and overall metabolic health.
• A pace of approximately 0.25 to 0.5 kg per week is generally safe and manageable.
• Combine balanced nutrition, regular movement, and sufficient sleep to support long-term results.
Eat For Hormone Balance
Balanced nutrition is fundamental for maintaining hormone health and preventing metabolic disturbances. Focus on:
• Whole foods such as vegetables, fruits, legumes, whole grains, nuts, seeds, and lean proteins
• Protein-rich meals to support muscle maintenance and appetite control
• Healthy fats, particularly unsaturated fats from olive oil, avocado, nuts, seeds, and fatty fish
Support Key Nutrients
• Vitamin D: Low levels are common and may contribute to low testosterone. Obtain vitamin D through fatty fish, fortified foods, and safe sunlight exposure. A clinician may recommend testing and supplementation if a deficiency is suspected.
• Zinc: Important for reproductive and immune function. Obtain zinc from oysters, other shellfish, lean meats, beans, nuts, and seeds. Supplementation should be considered only when a deficiency is confirmed or advised by a clinician.
• Hydrate adequately and limit ultra-processed foods, added sugars, and excessive saturated fats to reduce metabolic strain.
Manage Stress In Doable Ways
Stress management includes:
• Chronic stress affects hormone regulation, mood, and sleep quality.
• Incorporate short stress-relief practices such as deep breathing, stretching, brief walks, or guided mindfulness exercises.
• Build a small collection of practical techniques you can use throughout the day. Consistency is more impactful than intensity.
Limit Alcohol And Avoid Smoking
• Heavy alcohol intake may reduce testosterone and impair fertility. Moderate consumption or reducing intake altogether may help support hormone balance.
• Smoking and vaping negatively affect vascular health, lung function, and sexual health. Evidence-based smoking cessation strategies can significantly improve long-term outcomes.
Review Medications And Health Conditions With Your Clinician
Ensure to review medications and health conditions:
• Certain medications, including long-term opioid use or corticosteroids, may reduce testosterone levels.
• Health conditions such as untreated sleep apnoea, obesity, type 2 diabetes, or pituitary disorders can also contribute to symptoms.
• Addressing these underlying issues often improves hormone levels without the need for medical testosterone therapy.
Supplements And Natural Testosterone Boosters
The supplement market is filled with products claiming to increase testosterone, but evidence for most is limited or inconsistent. Quality and safety vary widely across brands.
• Vitamin D and zinc may help if blood tests confirm deficiency, but unnecessary supplementation is unlikely to produce meaningful benefits.
• Herbal products such as ashwagandha or fenugreek show modest effects in some small studies, but results vary, and long-term safety is uncertain.
• Ingredients such as tribulus or D-aspartic acid have not consistently demonstrated clinically relevant benefits.
• Be cautious with supplements marketed as testosterone boosters or proprietary blends, as they are not regulated for effectiveness and may contain contaminants.
• If fertility is a priority, speak with a specialist before using any hormone-related supplements or therapies.
When Medical Treatment Is Appropriate?
If lifestyle changes do not improve symptoms, or if symptoms are severe, seek clinical evaluation. A proper diagnosis typically includes:
• A medical assessment to rule out other potential causes
• At least two morning blood tests indicating persistently low testosterone
• Discussion about symptoms, treatment goals, and individual health risks
Treatment depends on the underlying cause.
• Addressing issues such as weight management, sleep apnoea, or medication adjustments may restore testosterone levels naturally.
• Testosterone replacement therapy may be appropriate when symptoms and confirmed low levels persist. This therapy may improve libido, mood, energy, and bone density. However, potential risks include acne, reduced sperm production, increased red blood cell counts, fluid retention, and changes in prostate health. Ongoing monitoring is essential.
• For individuals trying to conceive, alternatives to testosterone therapy may be preferable, as standard testosterone treatment can suppress sperm production.
A Simple Weekly Action Plan
• Sleep: Set a consistent seven to nine-hour sleep window and establish a nightly routine.
• Strength: Complete two to three full-body strength training sessions each week.
• Cardio: Aim for at least 150 minutes of moderate activity per week, or choose a combination that fits your schedule.
• Nutrition: Prioritise balanced, protein-focused meals with colourful vegetables at lunch and dinner.
• Stress: Schedule two short stress-management sessions each day, such as walking, breathwork, or stretching.
• Alcohol: Reduce intake or plan several alcohol-free days each week.
• Check-in: Monitor your energy, sleep, exercise, and mood to track progress over time.
Key Takeaways
• Focus on sleep, strength training, cardio, balanced nutrition, stress management, and moderate alcohol to support hormone balance.
• Supplements are not magic; treat deficiencies and be cautious with over-the-counter “boosters.”
• See a clinician if symptoms persist. Proper testing and diagnosis matter before considering medical therapy.
• Small, consistent habits are the most reliable way to improve how you feel—and can help increase testosterone over time.
Consult a Top General Practitioner for Personalised Advice
Consult a Top General Practitioner for Personalised Advice
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Consult a Top General Practitioner for Personalised Advice
Dr. Mainak Baksi
General Practitioner
13 Years • MBBS , MD (MPH)
Howrah
Mainak Baksi Clinic, Howrah
(50+ Patients)
Dr. Rajib Ghose
General Physician/ Internal Medicine Specialist
25 Years • MBBS
East Midnapore
VIVEKANANDA SEBA SADAN, East Midnapore
Dr. Utsa Basu
Diabetologist
14 Years • MBBS , MD
Barasat
Diab-Eat-Ease, Barasat
(75+ Patients)
Dr Churchil Gupta
General Practitioner
2 Years • MBBS
Greater Noida
Vedant Clinic, Greater Noida
Dr. Minakshi Dutta
General Practitioner
37 Years • MBBS
Bengaluru
Trini Healthcare Pvt Ltd, Bengaluru
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Frequently Asked Questions
1) How fast can lifestyle changes affect testosterone?
Some people notice better energy, sleep, and workout performance within a few weeks. Hormone changes are gradual and depend on the starting point, consistency, and underlying health. Expect months not days for meaningful, sustained improvements.
2) Does intermittent fasting boost testosterone?
Evidence is mixed and depends on total calorie and nutrient intake, training, sleep, and stress. If fasting helps you maintain a healthy weight and you still eat balanced meals with enough protein and healthy fats, it may indirectly support hormone balance. If it leads to poor sleep, over-restriction, or weaker workouts, it can backfire.
3) Is soy bad for testosterone?
Current research does not show that moderate soy intake lowers testosterone in men. Soy foods (like tofu, tempeh, and edamame) can be part of a healthy diet for most people. If you have specific dietary concerns, discuss them with your clinician or a registered dietitian.
4) Can I improve testosterone if I’m over 50?
Yes. Sleep, strength training, balanced nutrition, weight management, and managing medical conditions support hormone health at any age. If symptoms persist, a clinician can check levels and discuss whether further evaluation or treatment is appropriate.
5) Is testosterone therapy (TRT) safe?
TRT can help some people with confirmed low levels and symptoms, but it’s not for everyone. It requires medical supervision, regular lab monitoring, and a discussion of benefits and risks, including effects on fertility and heart/blood health. Never use testosterone without a prescription.