5 Ways to Boost Testosterone Naturally
For men, this hormone is the key to feeling like yourself, and your best self
We’re always diving into hormones on the blog, and today, we’re shining the spotlight on men’s hormones! Let’s talk testosterone. To feel good, energised and mentally sharp, men need high levels of testosterone. This hormone influences everything from mood and motivation to confidence, libido and sleep. When it’s low, you might feel tired, irritable, foggy and a little out of sorts. But when it’s balanced, you’ll feel grounded and ready to take on the world. Yes, please!
Here’s how to support healthy testosterone levels, naturally.
#1 Move your body, consistently
It’s not just about lifting heavy weights - it’s about smart strength training. Aim to strength train 3 to 4 times a week, focusing on simple yet powerful compound movements like squats, deadlifts and bench presses, and slowly working your way up in weight. These primal exercises work our largest muscle groups, naturally raising testosterone levels and boosting mood, mental clarity and libido.
High-intensity interval training (HIIT) also stimulates testosterone production by triggering what’s called “anabolic” hormones - aka muscle-building hormones. Overall, exercise improves sleep quality, lowers cortisol and helps men to maintain a healthy weight, all things that are linked to higher testosterone!
#2 Sleep 7-9 hours every night
We all know how refreshed we feel after a good night’s sleep. Our bodies are busy bees during that time, regenerating our cells and balancing our hormones. Most testosterone is produced during the deepest, REM stages of sleep in the early hours of the morning. On the other hand, not getting enough sleep can cause inflammation and raise your cortisol (stress) levels, which can slow down testosterone production. No, thanks! To optimise your sleep, try to limit screens, caffeine and alcohol a few hours before bed, keep your bedroom cool and dark, and stick to a similar bedtime and wake-up routine.
#3 Fuel up with testosterone-boosting foods
Wholefoods are always the answer! Fill up your plate with these foods:
- Healthy fats are essential for hormone balance. Think avos, olive oil, fatty fish (like salmon and sardines), Brazil nuts, walnuts and pumpkin seeds.
- Zinc-rich foods help cells to synthesise testosterone. Load up on oysters, beef, chickpeas, lentils and cashews.
- Magnesium is amazing for reducing inflammation and regulating testosterone. Spinach and leafy greens, dark choccy, almonds and black beans are great sources.
- Vitamin D does wonders for testosterone production, immunity and mood, so enjoy eggs, plant-based milks and mushrooms, and try to get direct sun exposure for 30 mins a day!
- Antioxidants fight free radicals that can lower testosterone. Berries (especially blueberries), pomegranate, cherries and grapes are rich in antioxidants.
As for foods to avoid, ultra-processed foods and alcohol are the major culprits. They can disrupt your hormones and lower testosterone levels over time.
#4 Keep stress in check
Easier said than done, we know! But chronic stress can elevate our cortisol, and when cortisol goes up, testosterone goes down. To get into the science of it all, high cortisol levels suppress testosterone production and interfere with the brain’s signals that tell your body to make more. Small, simple habits can go a long way in reducing stress levels. Meditating, breathwork, regular exercise, journaling and contrast showers are just a few outlets that might work for you. Adaptogens like ashwagandha and ginseng are also amazing for helping the body respond to stress!
#5 Call on supplements for support
We have a bunch of high-quality supplements for men on the shop, like magnesium and vitamin D. If you’re looking for something more holistic, Man21 ticks all the right boxes. Formulated by an Aussie naturopath, it’s made up of 21 greens, superfoods and antioxidants to boost testosterone, energy and overall vitality and focus. Along with supporting the reproductive system, it also nourishes the adrenals, supports gut health, enhances liver detoxification and helps to alkalise the body by balancing pH levels. Just pop a scoop into water, juice or a smoothie 1-2 times a day.
Sound familiar? Man21 is from the same naturopath who created Fem21, an absolute customer fave! The all-natural blend is designed to balance women’s hormones as they move through different stages of life.
We’re here for men’s health
Testosterone plays a huge role in men’s overall health and well-being. If you’re feeling low on energy or less-than-vibrant, it could be that your testosterone is lower than usual. Try taking on some of these tips to raise those levels naturally, and check out the GoodnessMe shop for your supplement needs!