Dr. Susie Gronski


5 Ways to Naturally Boost Testosterone Levels

Testosterone is the male sex hormone — but it does a lot more than just regulate boners.

While some of the science on testosterone is a bit inconclusive still, there’s no doubt that it contributes to a huge range of health benefits. The aforementioned boners are the obvious ones — testosterone plays a big part in both libido and erectile function — but there’s also evidence that it helps with decreasing body fat and increasing muscle mass, combating depression, making your bones stronger, lowering your risk of Alzheimer’s Disease, boosting your brain, and upping your tolerance for taking risks. 

It’s a super hormone, for sure. So how can you boost your testosterone levels and reap all the health benefits?

Try these five natural methods before you reach for the prescription boost.



1. Sleep More

One of the best things you can do to boost your testosterone levels is also the easiest — sleep more! Disrupted sleep schedules mess with your hormone levels, testosterone included. So if you’ve been not so great at getting those ZZZs, commit to working on a set sleep schedule — and stick to it.


2. Lose Some Weight

The science isn’t clear on whether obesity causes lower testosterone levels or vice versa, but there’s a definitely a correlation between the two. Maintaining a healthy weight is important for a range of health reasons, but one of them is definitely maintaining optimal testosterone levels.

Also, quick note: Being underweight is associated with lower testosterone levels, too. So if you’re on the skinnier side, that might be something to consider.


3. Keep A Balanced Diet

Even if you’re losing weight, though, don’t fall into the diet/binge trap — that can wreak havoc on your testosterone levels. Instead, maintain a balanced diet of carbs, proteins, and healthy fats, all of which have been shown in studies to help with testosterone levels.


4. Work Out!    

You know that stereotype of a jacked up dude being high on testosterone? Well, there’s some truth to that. Working out — and especially exercises like lifting weights — is definitely positively correlated with higher testosterone levels. 


5. Lower Your Stress Levels

This one is maybe easier said than done, but a good move when you’re trying to boost testosterone levels is to lower stress. When you’re stressed, your body produces the hormone cortisol, which suppresses testosterone levels. It’s a pretty clear correlation: High stress equals high cortisol equals lower testosterone. So figure out what you need to lower your stress levels — is it less work? a change at home? more sleep? meditation? all of the above — and make a plan.

There’s no magic trick to maintaining healthy testosterone levels. Ultimately, it’s all about living a healthy life — and that’s good for everything, isn’t it? Good luck!