Written by Gatis Strods, founder of TestoHit

How to Increase Testosterone Naturally: What the Evidence Shows

TL;DR: Sleep and resistance training are the most powerful natural levers for testosterone. Supplementing with Vitamin D, Zinc, and Shilajit provides the necessary chemical support. TestoHit products are formulated to hit the nutritional requirements that most men miss.

Not everything works equally. If you are sleeping four hours a night and taking a testosterone booster, you are wasting your money. You cannot out-supplement a broken lifestyle. I have spent years refining my own routine and formulating products that actually make a difference, but I always start with the basics.

If you want to increase your testosterone naturally, you need to understand the hierarchy of evidence. Some things move the needle a lot, and some things just nudge it. Here is the ranked list of what actually works, based on clinical data.

Does sleep affect testosterone levels?

Sleep has the highest impact on natural testosterone levels because most testosterone release occurs during REM sleep, and restriction can lead to a rapid and significant drop in levels. A study by Andersen et al. published in JAMA in 2011 showed that just one week of sleep restriction (5 hours per night) resulted in a 10% to 15% reduction in daytime testosterone levels in healthy young men.

If you want to fix your hormones, you must fix your sleep. It is the cheapest and most effective T-booster on the planet.

Can resistance training increase testosterone?

Resistance training increases testosterone by stimulating the endocrine system through progressive overload and the use of compound movements. Vingren et al. noted in a 2010 Sports Med review that the magnitude of the hormonal response depends on the muscle mass involved and the intensity of the workout. Squats, deadlifts, and presses are your best friends here.

Is Vitamin D necessary for testosterone?

Vitamin D is a critical precursor for testosterone production, and men who are deficient see significant increases in T levels when they supplement to reach a healthy range. A 2011 study by Pilz et al. showed that men receiving 3,332 IU of Vitamin D daily for a year saw a significant increase in total, bioactive, and free testosterone levels. If you live in a northern climate, you are likely deficient.

How does Zinc deficiency affect men?

Zinc deficiency causes a significant decline in testosterone levels because zinc is essential for the function of the enzymes that produce hormones in the Leydig cells. Prasad’s 1996 study demonstrated that restricted zinc intake in healthy young men led to a massive drop in testosterone after 20 weeks. Conversely, supplementation in marginally zinc-deficient elderly men doubled their T levels.

Does stress lower testosterone?

Chronic stress lowers testosterone because the body prioritizes the production of cortisol, the stress hormone, over sex hormones. Cumming et al. showed in 1983 that higher cortisol has an inverse relationship with testosterone. If you are constantly in fight-or-flight mode, your body will not prioritize reproduction or muscle building.

Can weight loss increase testosterone?

Reducing body fat increases testosterone because fat tissue contains the aromatase enzyme, which converts testosterone into estrogen. Lowering your body fat percentage reduces this conversion and signals the body to maintain higher T levels. This creates a positive feedback loop: more T makes it easier to lose fat, and less fat helps maintain more T.

Which supplements have the best evidence for testosterone?

Shilajit and Fenugreek have the strongest clinical evidence among herbal supplements for increasing testosterone in healthy men. Biswas et al. (2016) showed that shilajit significantly increased total T over 90 days. Wankhede (2016) showed that Fenugreek supplementation helped men maintain higher T levels while undergoing resistance training.

I did not find one thing that fixed my levels. I found a combination. This is exactly how boost was designed. It covers the Vitamin D, Zinc, and Shilajit requirements in one go. Men who want to address this properly often start with SUPERCHARGED for the foundational nutrients, and add MAXX for the DAA and Boron stack.

Men who want to address this properly often start with SUPERCHARGED for shilajit, zinc, and vitamin D, and add MAXX for DAA, boron, and ginseng.

FAQ

How long does it take to naturally increase testosterone?

You can see changes in sleep and energy within a week, but significant changes in blood-test levels usually take 8 to 12 weeks of consistent lifestyle and supplement changes.

What foods boost testosterone?

Foods high in zinc (oysters, beef), magnesium (spinach, pumpkin seeds), and healthy fats (eggs, avocado) provide the raw materials for hormone production.

Does exercise increase testosterone?

Yes, but specifically heavy resistance training. Excessive endurance training can actually lower testosterone levels over time.

Can weight loss increase testosterone?

Yes, losing excess body fat reduces the aromatization of testosterone into estrogen, leading to higher natural T levels.

How much can you increase testosterone naturally?

Depending on your starting point, lifestyle changes and supplementation can often increase levels by 20% to 50% if you are currently suboptimal.

Does cold exposure increase testosterone?

There is very little direct human evidence that cold plunges increase testosterone, though they may help with recovery and stress management.