Testosterone is the male sex hormone, responsible for a wide range of physiological functions. More specifically, it is responsible for male characteristics, such as the development of the testes and penis, male body hair, voice tone, muscle mass and physical strength, sexual desire, erections, and sperm motility. It also plays a crucial role in regulating mood and cognitive abilities. Unfortunately, testosterone levels in men gradually decrease with age, with a steady decline of around 1% per year after the age of 30. This drop is not particularly alarming and shouldn’t cause unnecessary concern for most men. However, if testosterone levels become particularly low, a man may experience low mood, increased fat accumulation (especially around the abdomen), reduced body hair and muscle mass, low energy levels, and decreased sexual desire. And here comes the golden question: How to increase testosterone levels? The answer is: in many ways, either naturally or with the help of medical interventions, depending on each individual case.
How can testosterone be increased naturally
Exercise and resistance training
One of the most effective natural ways to boost testosterone levels is regular physical activity, especially resistance training. Resistance training, particularly weightlifting, increases testosterone levels more effectively than aerobic exercise. Compound movements, such as squats, deadlifts, and bench presses, activate large muscle groups, stimulating testosterone release. Therefore, resistance training at least 3–4 times per week and lifting weights with compound exercises is highly beneficial. It is also recommended to limit prolonged aerobic exercise, as excessive cardio training can increase cortisol levels, which suppress testosterone production.
Optimization of sleep quality
Sleep plays a vital role in hormonal balance, including testosterone production. Research shows that men who sleep less than 5–6 hours per night have significantly low testosterone levels than normal.
So, if you’re wondering how can testosterone be increased, it might be time to focus on both the duration and quality of your sleep. Aim for 7–9 hours of quality sleep every night and try to maintain a consistent sleep schedule. Additionally, make sure to avoid blue light exposure from screens for at least an hour before bedtime. Finally, optimizing your sleep environment with minimal noise and complete darkness can significantly improve your sleep quality.
How to increase testosterone by adopting and maintaining a healthy diet
A balanced diet is essential for hormone production. Various nutrients, such as healthy fats, lean proteins, and micronutrients like zinc, magnesium, and vitamin D, play a key role in testosterone synthesis. Therefore, consuming monounsaturated and saturated fats from sources like olive oil, avocado, nuts, and animal fats, along with increasing your intake of lean protein such as beef and chicken, can be particularly beneficial. If you’re also wondering how to increase testosterone naturally, consider adding more complex carbohydrates to your diet, such as whole grains, vegetables, and legumes. These help regulate insulin levels, which indirectly supports testosterone production. Finally, zinc and magnesium deficiency has been linked to lower testosterone levels. Foods such as oysters, lean meats, nuts, and leafy greens provide these essential minerals.
Stress and cortisol levels reduction
Chronic stress leads to overproduction of cortisol, which is not only the stress hormone but also inhibits testosterone synthesis. Managing stress through relaxation techniques as well as avoiding certain substances can help maintain healthy testosterone levels. More specifically, engaging in enjoyable activities and social interactions, along with limiting excessive caffeine and alcohol consumption, can be particularly beneficial.
Adequate vitamin D intake
Vitamin D is not only essential for bone health, but it also plays a significant role in testosterone production. Studies show that men with higher vitamin D levels tend to have significantly higher testosterone levels. Therefore, if you want to naturally boost your vitamin D levels, make sure to get at least 20–30 minutes of sun exposure daily. It’s also recommended to consume foods rich in vitamin D, such as fatty fish and egg yolks. Finally, you can also consider taking vitamin D supplements if necessary.
How to increase testosterone with TRT treatment if the problem is extensive
Although modifying certain habits can help optimise testosterone levels, some men suffer from excessively low testosterone (hypogonadism), a condition that requires a more targeted approach. In this case, if the right conditions are present, the TRT therapy. This treatment is characterised by substitution of a man’s natural production of testosterone in cases where it occurs at lower than normal levels. TRT has been shown to improve energy levels, muscle mass, libido, mood and overall quality of life. It is available in various forms such as injections, transdermal gels and patches. However, treatment should only be administered under medical supervision to avoid potential side effects and to ensure the correct dosage is administered.
For those experiencing persistent symptoms of low testosterone, despite making lifestyle changes, consulting a healthcare professional about TRT therapy could be a valuable step toward improving various aspects of their daily life. At MenTest, we apply TRT treatment with complete personalization, based on test results and the individual needs of each patient, aiming at testosterone increase and restore every man’s quality of life.