5 Natural Ways to Boost Testosterone Levels for Better Health

Testosterone is an important hormone for men as it plays a vital role in maintaining their health, energy, and sex drive. However, as men age, their testosterone levels tend to decrease, leading to unwanted symptoms and health problems. If you are experiencing low testosterone levels, here are five natural ways to boost your testosterone levels and improve your overall health.

Lose Weight

One of the most effective ways to boost your testosterone levels is to lose weight. Obesity or being overweight means that you have more fat cells, and fat cells have a specific enzyme that converts healthy testosterone into estradiol. According to scientific literature, weight loss in overweight and obese men can help boost testosterone levels significantly. One study found that an average weight loss of 21 kilograms or nearly 46 pounds was needed to increase testosterone levels. However, another study found that increasing physical activity could reduce the amount of weight loss needed. If you increase your physical activity, you might only need to lose around 12 kilograms or 26 pounds.


Exercise is important for boosting testosterone levels, but not all types of exercise are the same. A study conducted on young, healthy men found that high-intensity interval training (HIIT) increased testosterone levels significantly more than steady-state exercise. HIIT involves short bursts of intense exercise followed by a brief recovery period. It is easier to perform HIIT regularly than steady-state exercise, making it a more practical option.


What you eat also plays a role in boosting your testosterone levels. While there are many claims about testosterone-boosting foods, it is best to avoid processed foods and eat natural foods like fruits and vegetables. A recent study conducted in 2020 found that men who restricted fat in their diet were likely to have lower testosterone levels than those who did not restrict fat in their diet.

Get Enough Sleep

Getting enough sleep is essential for your overall health, and it also helps to boost your testosterone levels. According to a study, men who slept for only five hours had significantly lower testosterone levels than those who slept for eight hours. Therefore, make sure you get enough sleep to ensure optimal testosterone levels.

Manage Stress

Stress is a part of life, but it can have a negative impact on your testosterone levels. When you are stressed, your body produces cortisol, which can lower your testosterone levels. Therefore, it is important to manage stress to ensure optimal testosterone levels. Meditation, yoga, and deep breathing exercises are great ways to reduce stress.


Low testosterone levels can cause unwanted symptoms and increase the risk of health problems. Therefore, it is important to maintain optimal testosterone levels to ensure good health. Losing weight, exercising regularly, eating a healthy diet, getting enough sleep, and managing stress are all natural ways to boost testosterone levels. By incorporating these lifestyle changes into your routine, you can improve your overall health and well-being.