Boosting Testosterone: 7 Tips to Increase Your Testosterone Levels

Feeling unusually tired, unmotivated, or noticing changes in your mood or strength? Your hormone health could be part of the picture. Testosterone is not just about muscle, it plays a vital role in energy, focus, mood, and overall well being in both men and women. The good news is that there are proven ways to support healthy levels naturally. In this article, we explain what testosterone does, what can cause low levels, and share practical strategies to help support it naturally.

Table of Contents

• What is testosterone?

• 7 tips to increase testosterone naturally

• What causes low testosterone?

• Taking charge of your hormone health

• Frequently asked questions about testosterone

What is testosterone?

Testosterone is a hormone mainly produced in the testes in men and in smaller amounts in the ovaries in women. The adrenal glands produce a related hormone (DHEA) that the body can convert into testosterone. Although often called a “male hormone,” testosterone plays important roles in both males and females.

In males (from before birth through adulthood)

• Before birth: Helps develop male reproductive organs.

• During puberty:

• Causes growth spurts (increase in height).

• Leads to body and pubic hair growth.

• Enlarges the penis, testicles, and prostate gland.

• Increases sex drive.

• In adulthood:

• Needed to produce sperm.

• Helps make red blood cells.

• Keeps bones and muscles strong.

• Supports sex drive, mood, and overall well-being.

In females

• Supports sex drive.

• Most of it is converted into estradiol, the main female sex hormone.

Source: Cleveland Clinic, 2022

For adult men (ages 18 to 99), typical total testosterone levels range from about 193 to 824 ng/dL. For adult women (ages 18 to 99), normal levels are much lower, generally below 40 ng/dL. These ranges can vary slightly depending on the laboratory and testing method used, but they reflect the natural difference in testosterone levels between adult males and females.

7 tips to increase testosterone naturally

When testosterone levels fall below the normal range, symptoms may develop. In men, low testosterone can cause reduced sex drive, erectile dysfunction, shrinking testicles, infertility, depressed mood, increased body fat, and decreased muscle strength and endurance (Cleveland Clinic, 2022).

If your testosterone levels are lower than optimal, lifestyle changes can make a significant difference. Here are seven practical tips you can start applying at home:

1. Lose Excess Body Fat

Maintaining a healthy weight is one of the most effective ways to raise testosterone. Belly fat increases the enzyme aromatase, which converts testosterone into estrogen. Losing even 15-20 pounds (or lowering your BMI) can significantly improve testosterone levels. Even a one-point drop in BMI may correspond with a small rise in testosterone.

2. Do Resistance Training (Lift Weights)

Weightlifting is proven to boost testosterone and human growth hormone. You don’t need extreme training, lifting weights 2-3 times per week for 30-40 minutes can make a meaningful difference.

Focus on moderate- to high-intensity compound movements that work large muscle groups (e.g., squats, bench press, rows, deadlifts).

3. Add Aerobic Exercise

Combine strength training with cardio (such as brisk walking, running, or swimming). This supports testosterone production, improves cardiovascular health, and helps with fat loss.

4. Prioritize Deep, Quality Sleep

Most testosterone is produced during deep REM (rapid eye movement) sleep. Poor sleep, shift work, or circadian rhythm disruption can significantly lower levels.

Aim for 7-9 hours of consistent, high-quality sleep each night.

5. Eat a Nutrient-Dense, Balanced Diet

Avoid excess sugar, processed foods, food dyes, excessive caffeine, large amounts of dairy, red meat, and unhealthy fats.

Focus on:

• Fruits and multi-colored vegetables

• Fiber-rich whole foods

• Healthy fats (olive oil, fatty fish, nuts)

• Onions

• Oysters (rich in zinc)

• Fatty fish (omega-3s)

• Extra virgin olive oil

• Green tea

• Nuts (especially Brazil nuts — 1–2 per day for selenium)

• Ground flaxseed (about 1 tablespoon daily)

A well-rounded diet supports hormone balance and overall metabolic health.

6. Limit Alcohol and Avoid Tobacco

More than two alcoholic drinks per day can increase testosterone conversion to estrogen, impair sexual function, and reduce sperm count.

Tobacco use is linked to lower testosterone and reduced reproductive health. Quitting smoking may help restore healthier hormone levels.

7. Reduce Stress and Manage Cortisol

Chronic stress raises cortisol, a hormone that suppresses testosterone production and promotes fat storage.

Stress also affects mood, libido, and overall well-being. Practice stress-reduction techniques such as exercise, mindfulness, breathing exercises, and improving work-life balance.

Sources: University of Utah Health Care, 2025; Rakel, D., 2012; Harvard Health Publishing, 2024 

What causes low testosterone?

Low testosterone can be caused by a range of factors. Understanding these can help you identify what may be affecting your own levels.

Common causes include:

• Aging: Testosterone naturally declines starting around ages 30–40.

• Medication side effects: Including chemotherapy and certain other drugs.

• Testicular injury or cancer.

• Brain gland disorders: Problems with the hypothalamus or pituitary that regulate hormones.

• Low thyroid function (hypothyroidism).

• Obesity (excess body fat).

• Chronic illness, infections, or other medical treatments/disorders.

Source: National Library of Medicine, 2025

Taking charge of your hormone health

If you suspect your testosterone may be low, the first step is to measure it. Symptoms alone can be misleading, since fatigue, low mood, and reduced energy often overlap with stress or poor sleep. The Homed IQ testosterone test allows you to check your levels from the comfort and privacy of your home, providing clear results and the ability to track changes over time. If your levels are significantly low or symptoms persist, consult a healthcare professional for further evaluation. By combining accurate testing with targeted lifestyle improvements, you can take a proactive approach to supporting your hormone health, energy, and overall vitality.

Frequently asked questions about testosterone

How do you know if your testosterone is low?

Common signs of low testosterone in adult men include:

• Reduced sex drive

• Erectile dysfunction

• Shrinking testicles

• Loss of armpit and pubic hair

• Hot flashes

• Low or zero sperm count, which can cause infertility

• Depressed mood

• Difficulty with concentration and memory

• Increased body fat

• Enlarged breast tissue

• Decreased muscle mass and strength

• Reduced endurance

Source: Cleveland Clinic, 2022

Are there risks to increasing testosterone naturally?

Natural lifestyle strategies such as improving sleep quality, engaging in regular exercise, and maintaining a balanced, nutrient dense diet are generally safe and support overall health, including hormonal balance. However, extreme approaches can be counterproductive. Overtraining, crash dieting, or using unverified supplements marketed as testosterone boosters may disrupt hormone levels and pose health risks. If you are considering supplementation or have underlying medical conditions, it is advisable to consult a qualified healthcare professional.