Men's Health May 14, 2026 0 Comments

Unlock Hidden Power: 5 Science-Backed Tricks to Turbocharge Your Testosterone Naturally—Doctors Hate #3!

Ever wondered why your mojo seems to dip as the candles on your birthday cake pile up? Well, it’s not just the late nights or that extra slice of pizza catching up—it’s your testosterone quietly taking a nosedive. Testosterone isn’t some mystery hormone tucked away in a lab—it’s the powerhouse shaping muscle growth, bone strength, red blood cell production, and yep, the whole “keeping it up” department too. But here’s the kicker: after 40, your levels can slip by about 1 to 3 percent every year. The good news? While aging is a done deal, there’s plenty you can control. From managing your weight and tweaking your workout game to getting sleep that actually counts (not just a nap on the couch), there are science-backed ways to keep your testosterone—and your confidence—firing on all cylinders. Forget miracle supplements and snake oil; let’s dive into what really works, straight from the urologists’ playbook. Ready to take the reins on your testosterone health?

LEARN MORE

7 min read

Testosterone levels in men naturally decline with age. After age 40, it may drop about 1 to 3 percent a year.
Maintaining a healthy weight is important in maintaining testosterone levels. Hormones in fat cells can inhibit testosterone production by increasing estrogen.
Resistance training temporarily boosts testosterone levels, especially if lifting heavier weights and performing compound movements. The added stress to muscles signals to the brain to produce more testosterone.
There is a lack of evidence that supplements, including Tongkat Ali, will meaningfully raise testosterone levels.

Welcome to Testosterone HQ—Men’s Health‘s guide to the exciting, complicated, and revolutionary world of testosterone. For everything you need to know about T, click here.

TESTOSTERONE IS RESPONSIBLE for so many important functions, from building muscle to getting and keeping erections. Then there’s the health benefits you may not see: stronger bones and improved red blood cell production. In a nutshell, testosterone is pretty important.

Testosterone levels vary from person to person. They also naturally decline with age. Ahmed El-Zawahry, MD, urologist at the University of Toledo, explains that the testicles start to produce less of the hormone once you hit your 30s. By your 30s and 40s, you can expect it to drop about 1 percent to 3 percent a year.

Aging is something you can’t control, of course. You can, however, control other factors that contribute to low T. Below, urologists tell MH a few science-backed solutions for naturally raising testosterone without resorting to medications or hormone therapies.

First, What is a Low Testosterone Level?

LOW T IS generally under 264 nanograms per deciliter (ng/dL). Sometimes this comes with symptoms such as low libido, irritability, and erectile dysfunction. Although Dr. El-Zawahry says that’s not always the case. Depending on your age, size, and fitness level, a person with low T may be asymptomatic. (Does this mean you need a lab test for testosterone? We looked into this).

“The goal is general well-being,” emphasizes Dr. El-Zawahry. “Testosterone treatment is only necessary when a person has symptoms associated with low testosterone.”

How Can You Boost Testosterone Naturally?

LET’S BE CLEAR: with testosterone, more isn’t always better. Also, it’s not in any way linked to manliness. It’s rare for men to have naturally high testosterone, which can cause low sperm counts, high blood pressure, and mood swings.

Of course, get too low and you risk experiencing a range of symptoms from chronic fatigue to erectile dysfunction. Here are some easy, natural ways to keep your testosterone in balance.

Maintain a healthy weight

The weight-low testosterone connection is an “interesting paradox,” says Anthony Hackney, PhD, DSc, professor of nutrition at the University of North Carolina. He says low testosterone is often linked to being overweight or obese. The opposite is also true. People underweight also have low T results. Here’s why.

Hormones in fat cells can inhibit testosterone production by increasing estrogen, which affects the pituitary glands that signal to the testicles how much testosterone to make. On the other hand, “when you’re going negative in your caloric balance, your testosterone is going to drop,” Dr. Hackney explains.

Maintaining a healthy weight will keep your T levels in their normal range, whatever normal means for you. For reference, the medical definition for “normal” range is generally between 264 to 916 mg/dL.

Eat a balanced diet

Eating a balanced diet with plenty of fruits, vegetables, whole grains, and lean protein will keep you healthy overall, including keeping your T levels normal. “Having an unhealthy diet with empty calories causes increased body fat,” explains Dr. El-Zawahry. “This will cause a vicious cycle of lower testosterone: more fat, less exercise, and then, more fat.”

Alex Lau

Eating a balanced diet will help maintain your T levels.

Keep in mind that there aren’t necessarily any single food item that will raise your T levels. Instead, Dr. El-Zawahry says to look for items high in omega-3 fatty acids. Think fatty fish like salmon. Omega-3 fatty acids have been linked to better improved testosterone synthesis. There’s also some evidence certain nutrients in eggs, garlic, broccoli, and brussels sprouts can have a positive influence on testosterone. Still, they’re not magic bullets for low T.

Limiting high-sugar and high-fat foods will help keep testosterone in a healthy range, too. These foods have been linked to lower T levels, adds Jamin Brahmbhatt, MD, urologist at Orlando Health.

Prioritize at least 7 hours of sleep

Everyone should be aiming for at least seven to eight hours of sleep in general. The sleep goal is even more important for those looking to maintain healthy amounts of testosterone production.

T levels increase while you sleep, peaking around 3 a.m. to 8 a.m. It’s tied to your circadian rhythm—your body’s internal clock that keeps a schedule of when it’s time to sleep, eat, and release hormones. So when you stay up too late or don’t stick to a sleep schedule, your circadian rhythm is disrupted and so is the scheduled testosterone production.

Getty Images//Getty Images

Testosterone production is dependent on your circadian rhythm.

There had been a small study that when viral when it found that T levels of healthy young men dropped by 10 to 15 percent when sleeping only five hours a night. The effects on partial sleep deprivation on testosterone has since been disputed. One review found no changes in the testosterone levels of people who lost a few hours of sleep for a night or two. The most notable decreases in testosterone levels came from men who were constantly losing sleep or pulling all nighters. Oversleeping can also cause health problems. Middle-aged men (between 41 and 64 years) who slept 9 or more hours had lower testosterone levels than guys their age who averaged 7 to 8 hours.

“Good quality sleep on a regular basis is just really critical,” Hackney says. Strive to get seven or more hours a night by creating a routine of going to bed and getting up at the same times every day.

Increase resistance training

Regular exercise is beneficial for your health, and certain workouts can temporarily raise testosterone.

Of all the exercises, strength training had the strongest impacton testosterone levels. Moderate- to high-intensity resistance puts stress on your muscles, signaling a brain region called the hypothalamic-pituitary-gonadal axis to produce more testosterone. The temporary boost is larger in men than women since they naturally have more testosterone at baseline.

Lifting heavier weights and performing compound movements such as deadlifts and bench presses can have a bigger impact on your T levels than other protocols. Hackney says when you start your resistance training session with large muscle groups, like glutes or chest, and then move to small muscle groups, like triceps and shoulders, you could see the largest testosterone response.

The key word in all this is temporary. Hackney says the testosterone boost usually lasts about an hour before T levels return to normal. Whether exercise ever leads to long-term testosterone stimulation is still under investigation.

Getty Images//Getty Images

Strength exercises increase testosterone levels.

Now are there any exercises that can reduce testosterone? Some research has pointed the finger at extreme endurance-based exercises. That said, you shouldn’t cut high-intensity cardio out of your life. HIIT exercises has been linked to brief surges in testosterone. There’s also the indirect effects of cardio helping with heart health and weight management—all factors in keeping your T balanced.

Cut back on drinking (and possibly other vices)

Drinking a glass or two every now and then doesn’t seem to hurt your testosterone levels. The dangers come if you’re constantly drinking excessively. Copious amounts of alcohol increases inflammation and oxidative stress and it’s linked to decreases in testosterone production. Older studies have also linked heavy alcohol use with testicular damage. One potential reason is because alcohol-induced liver damage can disrupt the metabolism of hormones, including testosterone.

Overuse of other substances, like opioids, cannabis, and amphetamines, also have been shown to interfere with testosterone production and testicular function. Now nicotine’s impact on testosterone is largely mixed. While some studies have found smoking boosting testosterone levels, there’s just as much research finding it makes your T levels plummet. One doctor who’s studied nicotine for decades told MH in a separate article that there’s not enough evidence yet to indicate direct causation or the extent of impact.

“My advice is to avoid these or not to overdo them as much as possible,” says Dr. El-Zawahry. Most of the time, when you cut out or cut back on these substances, your T levels return to normal.

Can Supplements Boost Your Testosterone?

THERE ARE TONS of supplements promising to give your testosterone a boost. Now do they actually work? Dr. El-Zawahry says most lack scientific evidence to back up these claims.

Older studies have linked zinc and vitamin D3 to higher T levels. However, Dr. Brahmbhatt says this boost is minimal and that you usually don’t need a supplement unless you have a vitamin deficiency. (It’s always best to talk to your doctor before taking one, especially when you have existing medical conditions or take medications).

Another supplement that regularly comes up in testosterone circles is Tongkat Ali. The Asian herb works by increasing testosterone and lowering stress hormone levels. Doctors have told MH before that the herbal supplement may help guys with clinically low T levels. However, for most guys, it’s only going to raise your levels 30 points, which isn’t enough to meaningfully change your symptoms. In other words, it won’t do much to change how you feel or perform.

Anabolic steroids, which are synthetic testosterone, are sometimes misused to enhance muscle-building or athletic performance. They are proven to increase testosterone but come with many side effects. People using steroids for long periods run the risk of male breast growth, heart problems, high blood pressure, and testicle shrinking.

What to Do When You Think Your Testosterone Is Low

IF YOU’RE NOTICING symptoms like low sex drive, fatigue, depression, erectile dysfunction, and irritability, talk to your doctor. They can order blood tests to confirm if your testosterone is low. You can also take a testosterone test at home—we covered how that would feel in a separate story.

You may be prescribed testosterone replacement therapy, and doctors will recheck your levels and talk to you about symptoms regularly.

“Testosterone therapy is not a fountain of male youth,” Dr. Brahmbhatt says. “There are risks, and therefore it’s important to have this therapy initiated by the right people at the right time at the right doses.”

Erica Sweeney is a writer who mostly covers health, wellness and careers. She has written for The New York Times, HuffPost, Teen Vogue, Parade, Money, Business Insider and many more.

Jocelyn Solis-Moreira, MS is the associate health & fitness for Men’s Health and has previously written for CNN, Scientific American, Popular Science, and National Geographic before joining the brand. When she’s not working, she’s doing circus arts or working towards the perfect pull-up.