How to Increase Testosterone Naturally: Full Guide

Population studies suggest that average testosterone levels in men may have been declining over recent decades. In one Boston-area cohort of men aged 45 to 79, testosterone in age-matched men was about 1.2% lower per year between 1987 and 2004^[1], and a Finnish study also found lower levels in more recently born men^[2]. Researchers do not have a full explanation. What is clear is that low energy, reduced muscle mass, more body fat and lower well-being are common concerns for men, and that several lifestyle factors are linked to testosterone.

This guide covers what the research actually supports for naturally supporting healthy testosterone, including where popular claims go further than the evidence. It is educational and not medical advice. This approach is sometimes called T-maxing in online communities. Individual results vary, and none of it is a treatment for low testosterone.

Why Testosterone Matters

Testosterone is the primary male sex hormone, but calling it a “sex hormone” undersells its role. Beyond sexual function and reproduction, it has beneficial effects on muscle mass and strength, body fat, bone density, and vigor and well-being^[3].

In a large survey of men aged 40 to 79 in Europe, lower testosterone levels were associated with specific symptoms: poor morning erections, low sexual desire, erectile dysfunction, inability to perform vigorous activity, depression and fatigue. Only the three sexual symptoms showed a clear syndromic relationship with low testosterone^[7]. That is why symptoms alone cannot diagnose low testosterone, and why doctors use blood tests as well.

Sleep and testosterone also appear to influence each other: sleep disruption is associated with lower testosterone, and testosterone itself rises during sleep.

The Science Behind Natural Testosterone Production

Understanding how your body produces testosterone helps explain which lifestyle factors are plausible. The process begins in the brain, through the hypothalamic-pituitary-gonadal (HPG) axis.

Your hypothalamus releases gonadotropin-releasing hormone (GnRH), which signals the pituitary gland to produce luteinizing hormone (LH) and follicle-stimulating hormone (FSH). LH then travels through the bloodstream to the Leydig cells in the testes, where testosterone is made from cholesterol precursors.

This system operates on a feedback loop: when testosterone levels are sufficient, the hypothalamus reduces GnRH output. Sleep, body fat, energy intake and stress hormones can all influence parts of this system, although the size of those effects varies a lot between people and between factors, as the sections below show.

Exercise: Great for Health, Modest for Testosterone

Exercise is one of the best things you can do for your health, and heavy compound lifts such as squats, deadlifts, bench press and rows recruit large muscle groups and drive strength and muscle gains. They also produce short-term hormonal responses: protocols with moderate to high intensity and volume, short rest intervals and large muscle mass tend to cause the greatest acute rises in testosterone, which last roughly 15 to 30 minutes after exercise^[8].

The important caveat is that an acute spike is not a higher baseline. Many training studies do not show changes in resting hormone levels despite clear gains in strength and muscle^[8]. A meta-analysis of 11 randomized trials (421 insufficiently active men) found that exercise training had a negligible effect on resting total or free testosterone, regardless of training mode, age or body mass^[5]. A 12-month randomized trial of aerobic exercise in sedentary men aged 40 to 75 also found no significant effect on testosterone^[9].

So train for the benefits exercise reliably delivers: strength, muscle, mood, sleep quality and weight management (and weight loss is linked to testosterone, see below). If you are new to lifting, start with a simple progressive overload program built around compound movements. For program ideas, see our guide on the best exercises for testosterone.

More is not always better. Men who chronically train at very high endurance volumes sometimes show persistently low testosterone, termed the “exercise-hypogonadal male condition.” The cause is unclear and may involve low energy availability, and it appears limited to long-term, high-volume endurance training^[10].

Sleep: The Best-Documented Lever

Testosterone rises during sleep. In a small study of six young men, levels began to rise on falling asleep and peaked around the first REM episode^[11]. Disrupting sleep appears to disrupt this pattern. We cover this topic in depth in our dedicated guide to sleep and testosterone.

In a study from the University of Chicago, 10 healthy young men (average age 24) spent 3 nights with 10 hours in bed and then 8 nights with 5 hours in bed. Their daytime testosterone was 10 to 15% lower after the restriction, and they also reported lower vigor. For comparison, the authors noted that normal aging is associated with a testosterone decrease of 1 to 2% per year. They described the study as a small convenience sample^[3].

Sleep societies recommend that adults regularly get 7 or more hours of sleep per night for good health^[12]. Practical sleep hygiene strategies include a consistent sleep-wake schedule (even on weekends), a cool, dark bedroom, limiting caffeine in the afternoon, and cutting back on alcohol, which can disrupt sleep. Screens matter too: in a controlled laboratory study, people who read on a light-emitting device before bed took longer to fall asleep than when reading a printed book^[13].

Nutrition and Body Weight

Your diet influences the hormonal environment in which testosterone is made. The best-documented factor is body weight. In a meta-analysis of 24 studies, weight loss from low-calorie diets or bariatric surgery was associated with a significant increase in total testosterone in men with obesity, and the amount of weight lost was the best predictor of the rise^[4]. Obesity-related low testosterone is considered a largely functional state that can be reversible with substantial weight loss^[14].

Dietary fat. Testosterone is synthesized from cholesterol, and a meta-analysis of six intervention studies (206 men) found that low-fat diets were associated with lower total and free testosterone than higher-fat diets, though the authors said more randomized trials are needed^[15]. The takeaway is not to cut fat to extremes. A balanced approach centers on unsaturated fats (olive oil, avocados, nuts, fish) and limits trans fats. Our article on seed oils and testosterone breaks down cooking fats.

Zinc. In small experiments, dietary zinc restriction was followed by a fall in testosterone in four young men, and zinc supplementation was followed by a rise in nine marginally zinc-deficient older men^[16]. Oysters are the richest dietary source, but red meat, poultry, pumpkin seeds and legumes all contribute. Supplements should only be used after checking with a doctor, as excess zinc can cause problems.

Vitamin D. Deficiency is common: 41.6% of U.S. adults had serum levels of 20 ng/mL or lower in a national survey^[17]. Evidence on testosterone is mixed. In overweight men on a weight-loss program with low vitamin D, about 3,332 IU daily for a year was accompanied by a rise in total testosterone^[18], but a randomized trial of men with low testosterone found no effect of 20,000 IU weekly for 12 weeks^[19]. Correcting a documented deficiency makes sense; ask a doctor to test first. See our deep dive on vitamin D and testosterone.

Sugar and processed foods. In a study of 74 men, drinking a 75-gram glucose solution was followed by a 25% fall in testosterone that remained below baseline 2 hours later^[20]. That was an acute experiment, and the effect of everyday sugar intake on testosterone is not established, but it is one reason blood tests should be done fasting. Ultra-processed foods are also a source of some packaging chemicals (see the section on endocrine disruptors below). A whole-foods diet built around quality protein, vegetables, healthy fats and complex carbohydrates is the best general foundation. For a complete breakdown, see our guide to 12 foods that support testosterone.

Related reading: Best exercises for testosterone, 12 foods that support T levels, 15 daily habits for optimization

Stress Management and Cortisol

Cortisol and testosterone appear to have an inverse relationship. In a classic experiment, raising cortisol (through insulin-induced low blood sugar or by giving hydrocortisone) was followed by a rapid fall in testosterone without a change in LH, suggesting a direct effect on the testes^[21]. That was an acute experiment, so how much everyday psychological stress matters is less clear. Our guide to cortisol and testosterone covers the mechanisms in detail.

Stress management approaches with some evidence include meditation and breathwork. In a meta-analysis of 45 randomized trials with active controls, meditation was associated with lower cortisol, blood pressure and heart rate^[22]. Whether that translates into higher testosterone has not been shown, but better stress control supports sleep, mood and healthy habits. Time in nature and strong social connections are also reasonable additions.

Cold exposure has gained attention recently, but we are not aware of good evidence that it raises testosterone. Some men report subjective benefits in energy and mood, which is a reasonable personal choice if your doctor agrees it is safe for you.

Lifestyle Factors

Several broader lifestyle variables have documented or plausible links to testosterone.

Body fat is arguably the most important. Obesity is associated with lower testosterone through lower SHBG in moderate obesity and, in more severe obesity, suppression of the brain-to-testes signal^[14]. As noted above, weight loss is associated with higher testosterone in men with obesity^[4]. At the other extreme, very low body fat combined with chronic energy deficits may also lower testosterone, as seen in some endurance athletes^[10].

Alcohol. Heavy drinking is not good for sleep, recovery or hormones, and limiting alcohol is a sensible step if you are trying to support your health. We did not find trial data that quantify the effect of moderate drinking on testosterone.

Endocrine disruptors. In a U.S. national survey, urinary phthalate metabolites (from chemicals found in some plastics and personal care products) were associated with lower testosterone in some age groups of men, although this is an association and does not prove cause^[23]. Low-cost precautions include avoiding heating food in plastic, choosing glass or stainless steel containers, and choosing fragrance- and phthalate-free personal care products.

Daylight. Morning light helps anchor your body clock, which supports sleep. In a U.S. survey of adult men, each additional hour spent outdoors per day was associated with about 9 ng/dL higher testosterone after adjusting for BMI, physical activity and other factors^[24]. That is an association, not proof, but a daily walk outside is a low-risk habit. See our 7-step morning routine for one way to build it in.

We've built a detailed 15-habit daily protocol that covers morning, afternoon, and evening habit blocks.

What Does Not Have Good Evidence

The testosterone supplement industry is large, but the evidence for most products is thin. It is worth knowing this so you can focus your time and money on strategies with more support.

In a review of 50 popular “testosterone booster” products, 90% claimed to boost testosterone but only 24.8% had published data showing an increase; 10.1% had data suggesting a decrease, and 61.5% had no data on testosterone at all^[6]. A systematic review of randomized trials of herbal ingredients found that 9 of 32 trials reported significant testosterone increases, with the clearest signals for fenugreek and ashwagandha, many in small trials of young men^[25]. Tribulus, for example, had no effect on testosterone in a placebo-controlled trial in healthy men^[26].

Ashwagandha is a partial exception: one 8-week trial in overweight men aged 40 to 70 found a 14.7% greater increase in testosterone than placebo, with no significant difference in cortisol, and the authors called for larger studies^[27]. It is also associated with rare cases of liver injury^[28], so talk to a doctor before trying it.

The core message: no supplement is likely to make up for poor sleep, inactivity or excess body fat. For a full breakdown of what the evidence supports versus common misconceptions, see our supplement review and our testosterone myths debunked guide.

When to See a Doctor

If you have persistent symptoms such as low energy, low libido, erectile problems or low mood, do not try to fix it with habits alone. Clinical guidelines recommend diagnosing low testosterone only in men with symptoms and consistently low results on a fasting morning blood test, repeated to confirm^[29]. See our guide on how to get testosterone tested.

Key Takeaways

• Population studies report lower testosterone in more recently born men, but the causes are not fully explained
• Sleep restriction lowered testosterone in a small lab study, and sleep is worth protecting for many reasons
• Weight loss in men with obesity is the best-documented factor associated with higher testosterone
• Exercise raises testosterone briefly but does not reliably change resting levels; do it for strength, mood and weight management
• Very low-fat diets and some chemical exposures (such as phthalates) are associated with lower testosterone in some studies
• Most “testosterone booster” supplements lack evidence; talk to a doctor before taking any
• Consistency matters more than perfection, and symptoms deserve a proper medical evaluation

How Thrive Helps

Knowing what to do is only half the battle. The harder part is doing it consistently, day after day. That's what Thrive is built for.

Thrive gives you 40+ daily habits organized into the categories covered in this guide: exercise, sleep, nutrition, stress management, and lifestyle. Each habit is informed by research like the studies cited here, distilled into trackable daily actions.

The app's streak system and scoring engine help you build consistency. Track your progress, identify weak spots, and build a daily routine that supports your overall health. Thrive is a wellness app, not a medical device, and does not diagnose or treat any condition.

For our complete T-maxing guide, see our T-maxing guide. Ready to put this knowledge into practice? Try Thrive free and start building habits that support your health.