Sudden elevations in cortisol can quickly reduce testosterone. Therefore, a nutritious, well-rounded diet based mainly on whole foods is best. High-intensity interval training (HIIT) can be very effective as well, although all types of exercise should work to some extent. Exercise is one of the most effective ways to prevent many lifestyle-related diseases. During puberty in people assigned male at birth, testosterone is one of the main drivers of physical changes like muscle development, voice changes, and hair growth. Trade saturated fats for healthier ones such as olive oil, avocado, and nuts. This mineral helps your body make testosterone. This decline is concerning because strong research shows a link between low testosterone and obesity, increased disease risk, and premature death. Testosterone levels may drop as quickly as 30 minutes after you drink alcohol. Staying active, getting plenty of sleep each night, and practicing some stress-relieving techniques may be beneficial. Interestingly, testosterone also plays an important role in female health and sexual well-being. That said, the following doctor-recommended strategies can help naturally counter low testosterone for many men. Conditions such as hypogonadism may require medical treatments instead to bring testosterone levels back into balance. What’s more, natural approaches can have their limitations, and lifestyle changes may not fully reverse the natural decline of testosterone, says Dr. Hakman. There are natural ways to increase testosterone, according to Sasha Hakman, MD, a board-certified reproductive endocrinologist at HRC Fertility Beverly Hills and West Los Angeles. Whether you choose to incorporate supplements like ashwagandha or adopt healthier daily habits, the combined effect can lead to noticeable improvements in physique, mood, and vitality. This hormone also influences mood regulation and overall well-being. We only recommend products we genuinely like, and purchases made through our links support our mission and the free content we publish here on AoM. Get the basics right and your body will usually handle the rest. None of these are exotic interventions for boosting T-levels. I think managing stress is particularly important for guys in their 30s, 40s, and 50s who are running hard and wondering why they feel depleted. Following a nutritious diet and healthy lifestyle using some of the tips outlined above can help optimize testosterone levels and promote overall health. Herbs like ashwagandha and tongkat ali are marketed as the best supplements for testosterone, and some evidence supports their potential as effective herbs for male hormone health. Natural methods include supplementing with ingredients such as ashwagandha, fenugreek, zinc, and vitamin D while also optimizing lifestyle factors like regular exercise, quality sleep, and stress management. Beyond supplementation, several lifestyle factors play a crucial role in boosting testosterone levels naturally. For men seeking to increase vitality and muscle strength naturally, natural testosterone boosters have become a popular solution. Research suggests that about 20% to 40% of your calories should come from fat for healthy testosterone levels.
