How to Increase Your Testosterone Levels: 8 Proven Ways

Nearly 40% of men over 45 have low testosterone levels. When these levels are lower than expected, it can cause a whole range of symptoms that affect our mental and physical health, including low libido, fatigue, and reduced muscle strength.

Because testosterone is a key hormone in men, keeping our testosterone levels balanced is crucial for greater vitality and well-being. Whether you are experiencing symptoms of low testosterone or you want to stay vigilant and keep your body operating at maximum efficiency, there are several lifestyle changes and medical interventions that can help.

From mindful movement and lowering stress to starting testosterone replacement therapy, here are 8 science-backed recommendations that increase your testosterone levels.

1. Exercise Regularly

We all understand the importance of having a good exercise routine for our mood, mental well-being, and physical health. However, regular exercise can even affect our hormones, like serotonin, dopamine, and testosterone—hence the beloved “runners high” and muscle gains after establishing a long-term gym routine.

Exercise impacts testosterone levels in several ways: by burning calories that help weight management in overweight and obese adults, and increasing lean muscle mass, which strongly correlates with increased testosterone¹.

However, exercise doesn’t always have to be an all-or-nothing gym session. By incorporating more mindful movement into your daily routine, like biking to the shops instead of a car ride or taking breaks from sitting during work to stretch and walk, you’ll soon be able to build on your existing exercise routine in a sustainable manner.

2. Prioritise Sleep

If you’ve ever pulled an all-nighter or spent too many late nights out, you’ll recognise the effects of poor-quality sleep on your concentration, mood, and energy levels over the next few days. In fact, just one week of sleep restriction (5 hours or less each night) can significantly reduce testosterone levels, energy levels, libido, and spike cortisol, a stress hormone².

In men, testosterone levels rise during sleep, with the majority of the daily testosterone release happening during the night. Improving both the duration and quality of your sleep can help balance these levels as you get older, and set you up nicely for the day ahead.

Ideally, you should aim for 7-9 hours of sleep every night, especially on the weekends. If you’re having difficulty falling or staying asleep, some common tips include establishing a regular sleeping routine, turning off electronics, keeping the room cool, and taking magnesium or melatonin.

3. Limit Alcohol Consumption

There’s nothing wrong with having the occasional glass of wine or two. However, with rising alcohol consumption worldwide and the prevalence of alcohol at work functions, social gatherings, and other areas of our lives, exposure to excessive amounts of alcohol can have health implications, like low testosterone.

Interestingly, both light and moderate consumption of alcohol (no more than 1-2 standard drinks a few times a week) is actually associated with increased testosterone production. On the flip side, heavy and regular drinking is associated with reduced testosterone levels, due to inflammation and oxidative stress within the body³.

It’s clear that balance and moderation are key. However, for some, keeping alcohol consumption low can be tricky and lead to dependence or binge drinking in the long term. In these cases, alcohol should be severely limited, or even eliminated for a period of time.

4. Eat a Whole Food Diet High in Protein and Fat

Food is fuel, and when it comes to increasing testosterone levels, this couldn’t be more accurate. An overall healthy lifestyle, including a nutritious diet, is one of the best ways to maintain optimal testosterone. In particular, prioritising whole foods in their unprocessed form can have significant impacts, with ultra-processed food high in trans fats and sugar linked to inflammation, poor fertility, and low testosterone⁴.

Not all fats are created equal. Low-fat diets can decrease testosterone levels in men⁵, but the type of fats also matter. Incorporating saturated fats from good-quality animal protein is recommended, but trans fats from vegetable oils like soybean or canola oil should be avoided.

This doesn’t mean you have to completely cut out your favourite pizza, snacks, or soft drinks, as they can still have a place in a balanced diet. However, by focusing on meals high in protein and healthy fats, like fatty fish, avocados, and eggs, you may be able to combat lowering testosterone levels.  

5. Reduce Stress

Unfortunately, stress is difficult to completely avoid in our modern lives. Generally, there are two types of stress that we can experience—acute stress, like a one-time accident or chronic stress, due to troubles at the workplace or in our personal relationships.

Both types of stress can reduce your testosterone levels, with testosterone reduction from acute stress being generally temporary. However, long-term stress can have a significant impact on your regular production of testosterone, even leading to infertility⁶.

If you want to increase your testosterone levels, aiming to control your stress should be a top priority. While some stress-inducing factors can’t be completely removed, the ones in your control should be limited for better overall well-being.

6. Incorporate Both Cardio and Strength Training

Cardio vs strength training: which is better? Whether you’re a lover of long-distance running or HIIT, when it comes to testosterone levels, it turns out that incorporating both types of exercise is key.

Both endurance (cardio) and resistance (strength training) can stimulate testosterone production, especially when high intensity is achieved⁷. This could mean incorporating sprints into your running plan, increasing muscle mass load, and decreasing resting periods between sets.

7. Manage Your Weight

Maintaining a healthy weight is often a huge focus when it comes to improving our overall vitality, as excess fat has been linked to a wide range of health conditions, including heart disease, diabetes, and certain types of cancer.

When it comes to testosterone, weight and testosterone levels have an incredibly strong connection. Even being overweight or slightly obese can reduce testosterone levels, but also low testosterone leads to increased fat distribution, creating a vicious cycle⁸.

Likewise, underweight men may also experience symptoms of low testosterone⁹. By maintaining a healthy BMI through a balanced lifestyle, you’ll have a better chance of keeping your levels optimal.

8. Start Treatment For Low Testosterone: Testosterone Replacement Therapy

Sometimes, just incorporating lifestyle modifications isn’t enough, especially if you have extremely low testosterone levels. Testosterone replacement therapy (TRT) is the gold standard when it comes to medical interventions for low testosterone and can be prescribed by your GP, a specialised endocrinologist, or a TRT Clinic.

TRT increases testosterone levels slowly and can be administered as an injection, patch, pellet, or taken as an oral pill, depending on your preferences and treatment plan. The benefits of TRT include improvements in libido and sexual function, muscle mass, mood, and energy levels¹⁰.

Get Tested for Low Testosterone

Are you experiencing symptoms of low testosterone? Take our multi-step low testosterone quiz to help identify if you should get your testosterone levels checked. As an internationally recognised ADAM questionnaire (Androgen Deficiency in Aging Males), it provides 88% diagnosis accuracy. A confidential report with your results will be sent directly to your inbox after.

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If you want to start treatment, a proper diagnosis is required. Clarifying your symptoms with our quiz and booking follow-up consultations with your GP, endocrinologist, or Enhanced Men’s Clinic means you’ll be able to start testosterone replacement therapy quicker.