May 8, 2025
Want to Boost Your Testosterone? Start with the Basics, Not the Pills
The best way to increase testosterone naturally isn’t found in a supplement bottle—it starts with simple, science-backed lifestyle changes.
Written by
Mito Team
Feeling low on energy, struggling with motivation, or noticing a dip in strength and sex drive? These are common signs that your testosterone levels might need attention. With so many supplements and quick fixes marketed as the best way to boost testosterone, it’s easy to get overwhelmed—or worse, overlook what really works.
The good news? You don’t need expensive treatments or synthetic hormones to boost testosterone. Research and expert recommendations consistently point to a few key factors: sleep, diet, exercise, and stress management.
In this guide, we’ll break down exactly how to increase testosterone naturally, which natural testosterone boosters (if any) are worth considering, and when it might be time to get your levels tested.
1. Sleep, Stress, and Body Fat: The Foundation of Natural Testosterone
If you only take one thing from this post, make it this: no supplement can replace natural ways to boost testosterone like high-quality sleep, managing stress, and getting lean.
Testosterone is produced during deep sleep. In fact, research from the University of Chicago showed that men who slept just five hours a night had 10 to 15% lower testosterone levels compared to those who got a full night’s rest. So if you’re skimping on sleep, your hormones are paying the price.
Chronic stress raises cortisol, a hormone that directly lowers testosterone. Add excess belly fat to the mix, and you’ve got a perfect storm. Why? Because fat tissue increases aromatase, an enzyme that converts testosterone into estrogen.
That’s why the first non-negotiable step in increasing testosterone naturally is controlling weight, sleep, and stress.
2. Eat Like You Actually Want More Testosterone
Your diet can be your most powerful natural testosterone booster or your biggest hormone killer. To support hormone health, prioritize a diet rich in:
● Protein (chicken, beef, eggs) for muscle and hormone support
● Healthy fats (avocados, olive oil, nuts) to fuel testosterone production
● Micronutrients like zinc, magnesium, boron, and vitamin D
One study highlighted that zinc deficiency is directly tied to low testosterone. Supplementing zinc helped boost testosterone in men with low levels. Time-restricted eating, like 16:8 intermittent fasting, and sticking to whole foods during your eating window, reduces insulin resistance, supports fat loss, and improves overall hormone function. Want to increase testosterone naturally? Clean up your plate first.
3. Move Your Body The Right Way
Exercise is one of the best ways to boost testosterone without medication. But not all workouts are created equal.
Heavy compound lifts like squats, deadlifts, and presses are among the best natural testosterone boosters. A 2012 study confirmed that regular resistance training increases testosterone, especially when paired with progressive overload.
Also important is intensity. Walking is a great habit, but you need to get your heart rate up a few times a week to see a hormonal shift. Think sprints, HIIT, or pushing heavy weights. Training just 2 to 3 times a week with intention helps boost testosterone and increase motivation, energy, and confidence.
4. Supplements: Supportive, Not a Solution
Once you’ve got your sleep, diet, and exercise dialed in, supplements can give you an extra nudge. But let’s be clear—they aren’t magic bullets.
Some of the most commonly discussed natural testosterone boosters include:
● Tongkat Ali: May reduce cortisol and support testosterone production
● Zinc & boron: Essential for testosterone synthesis
● Ashwagandha: Supports stress reduction, which can help hormonal balance
● DHEA: A hormone precursor that should be used cautiously and with lab testing
Others like tribulus, d-aspartic acid, and DIM have mixed results in research. They might help some people, but they’re not the best natural testosterone booster for everyone. And here’s the catch: If your body isn’t deficient in a nutrient or pathway, adding more won’t necessarily help. That’s why testing your health markers matters.
5. Low Motivation? Here’s How to Push Through
Low testosterone doesn’t just kill your sex drive, it zaps your willpower. That makes building healthy habits feel nearly impossible.
One small study out of Harvard showed that power posing can temporarily increase testosterone and decrease cortisol. It’s a quick hack that might help you take that first step into the gym or kitchen.
If you’re struggling, start small. Aim for 30 minutes of sunlight each morning. Walk after meals. Get one healthy meal prepped. These micro-wins matter and help build the foundation for more change.
6. Test First, Then Optimize
If you’re doing everything “right” and still feel off, it might be time to look under the hood. Blood testing can reveal what’s really happening with your hormones.
At Mito Health, we offer lab testing that checks over 100 biomarkers, including Total testosterone and free testosterone. Our core blood panel also tests SHBG, LH, estradiol, DHEA, cortisol, and more.
Boost Testosterone by Mastering the Basics
There are plenty of pills and powders claiming to be the best way to boost testosterone, but science says otherwise.
The best natural testosterone booster isn’t in a bottle—it’s in your habits. Make sure to get enough sleep, reduce your stress, and eat whole foods. Don’t forget to strength train and supplement smartly.
At Mito Health, we help you take the guesswork out of hormone health with personalized bloodwork and expert guidance. Because the real goal isn’t just high testosterone, it’s strength, energy, confidence, and feeling like yourself again.
References:
https://www.uchicagomedicine.org/forefront/news/sleep-loss-lowers-testosterone-in-healthy-young-men
https://www.sciencedirect.com/science/article/abs/pii/S0946672X22002048
https://www.reddit.com/r/Biohackers/comments/1j8tu6c/advice_for_increasing_testosterone/
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