How to Improve Testosterone Levels Naturally: A Guide for Patients

Dr. Karuturi Subrahmanyam
Jun 5
3 min read

Updated: Jun 6

Testosterone is a vital hormone in the human body, especially for men. It plays a key role in maintaining muscle mass, bone density, energy levels, mood, and sexual health. While testosterone levels naturally decline with age—typically about 1% per year after age 30—certain lifestyle choices and habits can cause levels to dip faster than usual.

If you’re experiencing low energy, decreased libido, or mood swings, it’s important to speak to your healthcare provider. However, there are also several natural ways to help support and boost testosterone levels without medication. Here’s how:

Exercise Regularly—Especially Strength Training

Physical activity, particularly resistance training like weightlifting or bodyweight exercises, can significantly boost testosterone levels. Studies show that people who exercise regularly tend to have higher testosterone than those who are sedentary. Aim for at least 30 minutes of moderate to intense exercise 4–5 days a week.

Tip: Focus on large muscle groups (legs, back, chest) and compound movements like squats, deadlifts, and push-ups.

Eat a Balanced Diet

Your body needs the right nutrients to make hormones. Diets that are too low in calories, overly restrictive, or high in processed foods can reduce testosterone.

Protein (e.g., eggs, chicken, beans) helps maintain muscle and hormone levels.
Healthy fats (like nuts, seeds, olive oil, and avocados) are essential for hormone production.
Carbohydrates from whole grains, fruits, and vegetables provide energy and support workout recovery.

Tip: Avoid crash diets. Your body needs consistent nutrition to function properly.

3.

Maintain a Healthy Weight

Being overweight—especially carrying extra fat around the abdomen—can contribute to low testosterone. Fat cells convert testosterone into estrogen, reducing overall testosterone levels. Even modest weight loss can help restore hormone balance.

Tip: Combine diet and exercise for best results. Quick fixes don’t last.

4.

Manage Stress

When you’re stressed, your body produces cortisol, a hormone that can negatively impact testosterone. Chronic stress can keep testosterone levels low over time.

Try this: Practice stress-reduction techniques like deep breathing, yoga, meditation, or even taking short walks outdoors.

5.

Get Quality Sleep

Sleep is when your body recharges—and that includes hormone production. Studies show that men who sleep only 5 hours a night have significantly lower testosterone than those who get 7–9 hours.

Tip: Aim for consistent sleep routines and avoid screens at least 30 minutes before bed.

Limit Alcohol and Avoid Smoking

Excessive alcohol consumption can harm the glands that produce testosterone. Similarly, smoking (both tobacco and marijuana) can negatively affect hormone levels.

Tip: Stick to moderate alcohol intake (1 drink/day for women, 2 drinks/day for men) and seek help to quit smoking if needed.

Get Enough Vitamin D and Zinc

Vitamin D acts like a hormone in the body and is linked to testosterone production. Similarly, zinc is essential for healthy sperm and testosterone levels.

Vitamin D: Get safe sun exposure (15–20 mins/day), or take a supplement if you’re deficient.
Zinc-rich foods: Pumpkin seeds, meat, lentils, and whole grains.

Tip: Ask your doctor to check your levels and suggest appropriate supplements.

Stay Sexually and Socially Active

Regular intimacy and maintaining strong relationships can support emotional well-being, reduce stress, and indirectly boost testosterone levels.

When to See a Doctor

While lifestyle changes are effective, some people may have medical conditions like hypogonadism that require treatment. If you notice persistent symptoms such as:

Low libido
Fatigue
Erectile dysfunction
Depression or irritability
Difficulty building muscle

…it’s time to consult a doctor. Blood tests can confirm if testosterone levels are low and what the best course of treatment is.

Summary

Testosterone isn’t just about sex drive or muscles—it’s about your overall well-being. By focusing on healthy daily habits like exercising, eating well, sleeping enough, and managing stress, you can naturally support your body’s hormone balance and improve your quality of life.

Small steps can lead to big changes. Start today. 💪

Dr. Karuturi Subrahmanyam, MD, FRCP (London), FACP (USA)

Internal Medicine Specialist

Kify Hospital

Danavaipeta

Rajahmundry

Phone : 85000 23456