Testosterone is an important hormone that plays a role in many aspects of health, including sexual function and disease risk. There are several natural ways to increase testosterone levels, including:

1. Exercise and lift weights: Exercise is one of the most effective ways to prevent many lifestyle-related diseases, and it can also boost testosterone levels. Resistance training, such as weightlifting, has been shown to boost testosterone levels in the short term. High-intensity interval training (HIIT) can also be very effective.

2. Maintain a balanced diet: What you eat can affect levels of testosterone as well as other hormones. Certain foods provide the basic ingredients for the body to make testosterone, such as salmon, which has omega-3 fats, and eggs, which have cholesterol. Other examples are foods with zinc and magnesium. In addition, certain foods are needed to remove estrogens from the body, such as broccoli, cauliflower, and cabbage.

3. Get enough sleep: Most of the body’s testosterone is made during deep sleep when a person is in Rapid Eye Movement (REM). A disrupted sleep cycle with less time spent in REM has been associated with low testosterone levels.

4. Reduce stress: Sudden elevations in cortisol can quickly reduce testosterone. Stress and high cortisol can also increase food intake, weight gain, and the storage of harmful body fat around your organs. These changes may negatively affect testosterone levels.

5. Maintain a healthy weight: With every one-point drop in your body mass index (BMI), your testosterone level will increase by approximately 1 point. In fact, management of obesity may prevent declining total testosterone in the aging male.

6. Avoid tobacco products and excessive alcohol: Tobacco reduces testosterone, and alcohol (more than two drinks a day) increases the conversion of testosterone to estrogen.

7. Take supplements: Magnesium and zinc supplementation can help return testosterone levels to normal if the cause of the decrease is a deficiency. Vitamin D is also a natural testosterone booster because it plays a crucial role in hormone production.

Its important to note that testosterone therapy may be helpful when the body cannot produce testosterone on its own. However, anyone concerned about their testosterone levels should see their doctor for a testosterone test and to discuss lifestyle changes and whether testosterone therapy or supplementation may help.