Bottom Line: All forms of exercise may increase your testosterone levels. Weight lifting and high-intensity interval training are the most effective.
2. Eat Protein, Fat and Carbs
What you eat has a major impact on testosterone as well as other hormone levels (25).
Therefore, you must pay attention to your long-term calorie intakeand diet strategy.
Constant dieting or overeating may disrupt your testosterone levels (26, 27, 28, 29, 30).
Eating enough protein can help maintain healthy levels and aid in fat loss, which is also associated with your testosterone (28,31, 32).
Carb intake also plays a role, with research showing carbs can help optimize testosterone levels during resistance training (22, 33).
However, research demonstrates that sufficient healthy fats are also beneficial for testosterone and health (25, 34, 35, 36,37).
A diet based mainly on whole foods is best, with a healthy balance of fat, protein and carbs. This can optimize both hormone levels and long-term health.
Bottom Line: Don’t overeat and don’t restrict calories too much for too long. Try to eat balanced amounts of carbs, fat and protein.
3. Minimize Stress and Cortisol Levels
Research is always highlighting the dangers of long-term stress, which can elevate levels of the hormone cortisol (38,39, 40).
Unnatural elevations in cortisol can quickly reduce testosterone. These hormones work in a seesaw-like manner: as one goes up, the other comes down (40, 41, 42).
Stress and high cortisol can also increase food intake, weight gain and the storage of harmful body fat around your organs. In turn, these changes may negatively impact your testosterone levels (43, 44, 45).
For both optimal health and hormone levels, you should try to reduce repetitive stressful situations in your life.
Focus on a diet based on whole foods, regular exercise, good sleep, laughter and a balanced lifestyle, all of which can reduce stress and improve your health and testosterone levels (46, 47, 48, 49, 50).
Bottom Line: High levels of stress are bad for your long-term health and can reduce your testosterone levels.
4. Get Some Sun or Take a Vitamin D Supplement
Vitamin D is quickly becoming one of the world’s most popular vitamins.
Research has shown that it has various health benefits, and may also work as a natural testosterone booster (51, 52, 53,54, 55).
Despite its importance, nearly half of the US population is deficient in vitamin D, and an even higher percentage has sub-optimal levels (56, 57).
A 12-month study found that supplementing with around 3,000 IU of vitamin D3 per day increased testosterone levels by around 25% (54).
In the elderly, vitamin D and calcium also optimized testosterone levels, which led to a reduced risk of falling (58).
To boost testosterone and reap the other benefits of vitamin D, try to get regular exposure to sunlight or take around 3,000 IU of a vitamin D3 supplement daily.
Most of the research on ginger has been done in animals. However, one study in infertile humans found that ginger can boost testosterone levels by 17% and increase levels of other key sex hormones (80, 84).