To boost testosterone naturally, key strategies include a combination of diet, exercise, and lifestyle changes:

1. Exercise regularly, especially weightlifting and high-intensity interval training (HIIT), as these have strong effects in raising testosterone levels.
2. Consume a balanced diet rich in protein (lean meats, fish, eggs, tofu), healthy fats (avocado, nuts, olive oil), and micronutrients like zinc (oysters, beef, beans), magnesium (spinach, nuts), and vitamin D (fatty fish, fortified foods).
3. Manage stress to reduce cortisol levels, as high cortisol negatively impacts testosterone.
4. Maintain a healthy weight or lose excess fat, particularly abdominal fat, which can lower testosterone production.
5. Limit alcohol consumption and avoid hormone-disrupting chemicals such as BPA found in some plastics.
6. Include specific foods that are known natural testosterone boosters such as onions, garlic, pomegranate, and oysters.
7. Get enough sleep and avoid overtraining to support hormone balance.

These lifestyle habits have been shown to help raise and maintain testosterone levels safely and effectively without supplements or medications in many cases.

If low testosterone is severe or related to medical conditions, consulting a healthcare provider is recommended.