Top 3 ways to increase testosterone naturally

Testosterone shapes sex drive, strength, mood, and long‑term health in men. Here is what healthy testosterone levels look like, what low testosterone really means, and how to raise testosterone safely using evidence, not hype.

The relationship

Testosterone is a steroid hormone, meaning it is a signaling chemical made from cholesterol that travels in the blood. In men, it supports sex drive, erections, muscle mass, bone strength, red blood cell production, and mental energy.^[1] When doctors talk about “testosterone levels,” they usually mean the amount of testosterone in blood, measured in nanograms per deciliter (ng/dL).

From about age 30 to 35 onward, average testosterone levels drop by roughly 1 percent per year, but that headline hides a bigger truth.^[1] Large population studies show that men with more body fat, especially around the waist, have lower testosterone than lean men of the same age. Fat tissue in men converts testosterone into estrogen‑type hormones and releases inflammatory signals that tell the brain to dial down testosterone production.

The flip side is encouraging. A meta‑analysis of structured weight‑loss programs found that losing about 10 percent of body weight raised average total testosterone by roughly 80–100 ng/dL, and a 15 percent loss boosted levels by around 200–250 ng/dL. Sleep, stress, alcohol, and some medications also nudge testosterone up or down, which means your numbers are tied to daily habits as much as to your birthday.

How it works

To understand low testosterone and testosterone therapy, it helps to know how the male hormone system is wired and what your lab numbers really mean.

Brain–testicle axis: the command chain

The hypothalamic–pituitary–testicular (HPT) axis is the control loop that runs testosterone in men. The hypothalamus in the brain releases gonadotropin‑releasing hormone (GnRH), which tells the pituitary gland to send out luteinizing hormone (LH). LH then signals the testicles to make testosterone.^[1]

When testosterone levels rise, the brain senses it and turns down GnRH and LH, like a thermostat shutting off the heat once a room warms up. Damage at any step – brain, pituitary, or testicles – can cause hypogonadism, the medical term for chronically low testosterone with symptoms.

Total vs free testosterone: two important numbers

Total testosterone is all the testosterone in your blood. Most of it rides on carrier proteins, mainly sex hormone–binding globulin (SHBG) and albumin. Free testosterone is the small fraction – usually 1–3 percent – that is not bound and can enter cells to do its job.

Meta‑analyses suggest that men with symptoms of low testosterone and total testosterone below about 350 ng/dL (≈12 nmol/L) are most likely to benefit from testosterone therapy.^[1] When total testosterone is borderline, measuring free testosterone helps: values below about 100 pg/mL (≈10 ng/dL) strengthen the case for true hypogonadism.

Daily rhythm and testing timing

Testosterone levels follow a circadian rhythm, which is a 24‑hour biological cycle. In most healthy men, testosterone peaks in the early morning and dips in the late afternoon and evening.^[1] Poor sleep and shift work can flatten this curve and lower average levels.

Because of this pattern, guidelines recommend checking testosterone with a blood test between about 7 a.m. and 11 a.m., and confirming any low result on a second morning test before diagnosing hypogonadism.

Why age and body fat lower testosterone

With age, the testicles make less testosterone and the brain’s signals grow weaker. At the same time, SHBG often rises, which ties up more testosterone and reduces the free fraction that reaches tissues.^[1] Extra visceral fat – the deep belly fat around organs – increases the enzyme aromatase, which converts testosterone into estrogen‑type hormones in men and further slows testicular production.

Obesity also drives insulin resistance, a state where cells do not respond well to insulin. Insulin resistance and chronic low‑grade inflammation blunt the HPT axis, creating a loop where low testosterone encourages more fat gain and muscle loss, which then worsens testosterone even more.

Conditions linked to it

Low testosterone and poor health often run together, especially in middle‑aged and older men. It can be hard to know which came first, but the overlap is clear.

Obesity, type 2 diabetes, and metabolic syndrome – a cluster of high blood pressure, high blood sugar, and abnormal cholesterol – are strongly associated with lower testosterone levels in men. Treating sleep apnea, a condition where breathing repeatedly stops at night, can lift testosterone modestly by restoring deep sleep and reducing stress hormones.

Chronic low testosterone is also linked to reduced bone density and a higher risk of fractures, lower hemoglobin and anemia, more body fat, less muscle, and lower sexual desire and erectile quality.^,[2] Some studies suggest that low testosterone in men may be associated with higher overall and cardiovascular mortality, but whether low testosterone causes these problems or is just a marker of poor health remains debated.^,[3]

On the flip side, very high testosterone from anabolic‑androgenic steroid abuse can damage the heart, liver, and testicles, shrink sperm counts, and trigger severe acne and mood swings.

Limitations note: Much of the data on testosterone and long‑term outcomes such as heart disease comes from observational studies. These can show links but cannot prove that changing testosterone alone will change risk.

Symptoms and signals

Men often expect low testosterone to shout, but it usually whispers. Many symptoms are common and can overlap with stress, depression, or simple aging.

• Lower sex drive than you are used to
• Fewer or weaker morning erections
• More trouble getting or keeping an erection
• Feeling tired or “flat” most days, even after sleep
• Loss of muscle or strength despite training
• Increased belly fat or difficulty losing weight
• Mood changes such as irritability, low mood, or reduced motivation
• Brain fog, trouble concentrating, or slower thinking
• Hot flashes or night sweats in severe cases of very low testosterone
• Reduced shaving frequency or body hair over time

These symptoms are not proof of low testosterone. They are a signal to get evaluated, especially if several appear together and have crept in over months rather than days.

What to do about it

A smart approach to testosterone follows a simple pattern: measure correctly, fix the fundamentals, and use testosterone therapy only when the benefits clearly outweigh the risks.

1. Get tested the right way

Start with a detailed history and exam from a clinician who understands men’s hormones. Ask for at least two fasting morning blood tests, done between about 7 a.m. and 11 a.m., measuring total testosterone. If the results are borderline or do not match your symptoms, checking free testosterone and SHBG can clarify the picture.

In symptomatic men, total testosterone below about 350 ng/dL or free testosterone below about 100 pg/mL on repeat testing supports a diagnosis of hypogonadism and prompts a search for causes.^[1] Additional labs may include LH and follicle‑stimulating hormone (FSH) to see whether the problem starts in the testicles or higher up in the HPT axis, plus tests for diabetes, thyroid issues, and iron overload when relevant.

2. Fix lifestyle drivers before or alongside treatment

For many men, addressing weight, sleep, and stress can meaningfully raise testosterone and improve how they feel, sometimes enough to avoid or delay testosterone therapy.

• Lose excess fat, especially around the waist. Structured diet and exercise programs that achieve 5–15 percent weight loss produce average testosterone increases of 80–250 ng/dL, with larger losses giving bigger bumps.
• Lift weights and move more. Resistance training – think squats, deadlifts, presses – helps preserve muscle and may give small but meaningful boosts in testosterone, while also improving insulin sensitivity and mood.
• Protect your sleep. Aim for 7–9 hours per night. Short sleep for even one week can cut daytime testosterone in healthy young men, and chronic sleep loss or untreated sleep apnea can keep levels suppressed.
• Dial back alcohol and nicotine. Heavy drinking and some recreational drugs blunt testosterone production and sperm quality. Cutting back often improves both.
• Review medications. Long‑term opioids, some antidepressants, and high‑dose steroids can lower testosterone. Never stop a medicine on your own, but do ask whether safer alternatives exist.

Many over‑the‑counter “testosterone boosters” and herbal blends promise rapid gains but lack solid human data, and some have been found to contain unlisted steroids or stimulants. Save your money and focus on the fundamentals.

3. Use testosterone therapy selectively and monitor closely

Testosterone replacement therapy (TRT) is prescription treatment that restores testosterone to the normal range using gels, injections, patches, or pellets. Guidelines recommend TRT only for men with clear symptoms of low testosterone and confirmed low levels on repeat testing, after reversible causes are addressed.

Randomized trials and meta‑analyses show that, in these men, TRT can improve sex drive, erectile function, mood, anemia, muscle mass, and bone density.^[2],[3] Possible risks include acne, fluid retention, a rise in red blood cell count that can thicken the blood, and suppression of sperm production. Men who want future fertility should usually avoid TRT and consider other approaches, such as medications that stimulate the HPT axis.

The cardiovascular safety of TRT has been debated, but a large recent trial in men with confirmed hypogonadism and high cardiovascular risk found no increase in major heart events compared with placebo when therapy was properly monitored. Men on TRT should have regular checks of testosterone levels, blood counts, and prostate‑specific antigen (PSA), plus periodic reassessment of symptoms and risks.

Myth vs fact

• Myth: Every tired man over 40 needs testosterone shots.
  Fact: Fatigue is common and has many causes. Testosterone therapy helps most when both symptoms and properly timed blood tests point to true hypogonadism.^[1]
• Myth: Over‑the‑counter “testosterone boosters” are a safe shortcut.
  Fact: Most supplements have little human data, and some contain hidden hormones that can harm your liver, heart, or fertility.
• Myth: Testosterone therapy always causes prostate cancer.
  Fact: Current evidence does not show that restoring levels to the normal range causes prostate cancer, though men with a history of prostate cancer need individualized advice and close urologic follow‑up.
• Myth: Once you start testosterone, you can never stop.
  Fact: Many men remain on TRT long term, but therapy can be paused or stopped under medical supervision, especially if lifestyle changes improve natural production.
• Myth: More testosterone is always better.
  Fact: Very high levels, especially from steroid abuse, can damage your heart, liver, and fertility. The goal is a healthy normal range, not bodybuilder numbers.

Bottom line

Testosterone is central to how a man feels, performs, and ages, but it is not a magic switch for masculinity. Healthy testosterone levels sit at the intersection of your genetics, body fat, sleep, stress, and medical conditions. If your energy, sex drive, or strength feel off, do not guess. Get properly timed blood tests, clean up the habits that drag testosterone down, and work with a clinician who understands when testosterone therapy helps – and when it is just an expensive distraction.

References

1. Wu FC, Tajar A, Beynon JM, et al. Identification of late-onset hypogonadism in middle-aged and elderly men. The New England journal of medicine. 2010;363:123-35. PMID: 20554979
2. Isidori AM, Giannetta E, Greco EA, et al. Effects of testosterone on body composition, bone metabolism and serum lipid profile in middle-aged men: a meta-analysis. Clinical endocrinology. 2005;63:280-93. PMID: 16117815
3. Snyder PJ, Bhasin S, Cunningham GR, et al. Effects of Testosterone Treatment in Older Men. The New England journal of medicine. 2016;374:611-24. PMID: 26886521