How to Increase Testosterone Naturally at Home (Proven Remedies & Tips)

Testosterone is a vital hormone that plays a key role in muscle growth, energy levels, mood, libido, and overall health—especially in men. Unfortunately, modern lifestyles, stress, poor sleep, and unhealthy diets can cause testosterone levels to drop.

The good news?
You can increase testosterone naturally at home using simple, proven remedies and lifestyle changes.

This guide covers safe, effective, and research-backed ways to boost testosterone naturally—without steroids or dangerous shortcuts.

What Is Testosterone and Why Is It Important?

Testosterone is a hormone mainly produced in the testes (in men) and in smaller amounts in ovaries and adrenal glands (in women). Healthy testosterone levels help with:

  • Muscle and strength development
  • Fat burning
  • Sex drive and fertility
  • Energy and motivation
  • Bone density
  • Mental clarity and confidence

Low testosterone may cause fatigue, weight gain, low libido, depression, and reduced muscle mass.

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1. Exercise Regularly (Especially Strength Training)

Exercise is one of the most powerful natural testosterone boosters.

Best exercises for testosterone:

  • Weightlifting (squats, deadlifts, bench press)
  • Bodyweight workouts (push-ups, pull-ups)
  • High-Intensity Interval Training (HIIT)

💡 Tip: Avoid excessive long-distance cardio—it may lower testosterone if overdone.

Best routine:
3–5 sessions per week, 30–60 minutes each.

2. Get Deep, Quality Sleep Every Night

Sleep Routine - Heart Foundation NZ

Testosterone is produced mainly during deep sleep.

Sleeping less than 6 hours can significantly reduce testosterone

Poor sleep increases cortisol (stress hormone), which blocks testosterone

Improve sleep naturally:

Sleep 7–9 hours nightly

Avoid screens 1 hour before bed

Keep the room dark and cool

Sleep and wake up at the same time daily

3. Eat Testosterone-Boosting Foods

Avocado Toast with Jammy Eggs

Diet plays a major role in hormone balance.

Best foods to increase testosterone naturally:

Eggs – rich in cholesterol and vitamin D

Healthy fats – olive oil, avocado, coconut oil

Fatty fish – salmon, tuna, sardines

Nuts & seeds – pumpkin seeds, almonds

Leafy greens – spinach, kale (rich in magnesium)

Garlic & onions – may improve hormone signaling

❌ Avoid excess sugar, junk food, trans fats, and ultra-processed foods.

4. Get Sunlight and Vitamin D

6 tips for using Vitamin D & Sunlight | Everlywell

Vitamin D works like a hormone in the body and is strongly linked to testosterone production.

Low vitamin D = low testosterone

Sun exposure naturally increases vitamin D

☀️ Get 15–30 minutes of sunlight daily
💊 Consider supplements if deficient (after blood testing)

5. Reduce Stress and Cortisol Levels

Yoga Breathing Techniques: 9 Pranayama Exercises for Beginners

Chronic stress raises cortisol, which directly lowers testosterone.

Natural stress-relief methods:

Meditation or prayer

Deep breathing exercises

Yoga or stretching

Walking in nature

Limiting overwork and screen time

Just 10–15 minutes daily can make a difference.

6. Use Natural Herbs (Optional Support)

The Comprehensive Guide to Ginger Root Tea Benefits for Women ...

Some herbs may support testosterone levels naturally:

Ashwagandha – reduces stress and cortisol

Fenugreek – supports libido and hormone balance

Ginger – may improve testosterone and sperm health

⚠️ Always consult a healthcare provider if you take medications.

7. Avoid Testosterone Killers

To protect your hormone levels, reduce or avoid:

Excess aalcohol 🍺

Smooking 🚬

BPA plastics (don’t heat food in plastic containers)

Chronic sleep deprivation

Overeating sugar and refined carbs

When Should You See a Doctor?

If you experience:

  • Low sex drive
  • Erectile dysfunction
  • Chronic fatigue
  • Depression or mood changes
  • Loss of muscle mass

➡️ Get a blood test to check testosterone and rule out medical conditions.

Final Thoughts

Increasing testosterone naturally at home is possible, safe, and effective when you focus on:

✔ Strength training
✔ Quality sleep
✔ Healthy fats and minerals
✔ Stress management
✔ Sunlight and vitamin D

Small daily habits can lead to big hormonal improvements over time.

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