How to Naturally Improve Testosterone: Food, Fitness, and Lifestyle Tips That Actually Work

Testosterone plays a vital role in many aspects of health — not just for men, but for women too. It affects muscle growth, mood, energy, libido, fat distribution, and even bone health. Yet many people are unaware that modern lifestyles, stress, and even some of our everyday habits could be lowering our testosterone levels without us realising.

Whether you're struggling with low energy, poor muscle tone, brain fog, or reduced sex drive — low testosterone could be a factor. Fortunately, there are powerful, natural ways to boost testosterone that don’t involve injections or prescriptions. Let’s dive into natural TRT (Testosterone Replacement Therapy) .

What is Testosterone and Why Does It Matter?

Testosterone is a hormone mainly produced in the testes (in men) and ovaries (in women), with small amounts made by the adrenal glands. It's responsible for:

• Building lean muscle mass

• Burning fat more efficiently

• Supporting sex drive and sexual function

• Regulating mood and mental clarity

• Maintaining bone strength

As we age, levels naturally decline. But stress, poor diet, lack of sleep, and even chemicals in everyday products can make this worse — and in some cases, drop levels prematurely.

Signs of Low Testosterone

If you're experiencing one or more of the following, it's worth investigating your testosterone levels:

• Low libido or erectile dysfunction

• Fat gain (especially around the belly)

• Muscle loss

• Low mood or irritability

• Poor concentration or motivation

• Tiredness, especially in the afternoon

• Hair thinning

• Poor sleep

Foods That Naturally Improve Testosterone

Eating the right foods can make a huge difference. Look for ingredients that support hormone production, reduce inflammation, and nourish the glands involved in hormone synthesis.

Eating the right foods can make a huge difference.

Top Testosterone-Boosting Foods

1. Eggs

Rich in healthy fats, cholesterol (the good kind!), and vitamin D — all crucial for hormone production.

2. Oily fish(like salmon, sardines, mackerel)

High in omega-3s which lower inflammation and help regulate hormone levels.

3. Spinach and leafy greens

Loaded with magnesium, a mineral linked to higher testosterone levels.

4. Pomegranate

Shown in studies to increase testosterone and improve mood.

5. Avocados

Packed with monounsaturated fats and B vitamins, vital for hormone regulation.

6. Garlic

Boosts testosterone while lowering cortisol (a stress hormone that competes with testosterone).

7. Ginger

Multiple studies suggest ginger may boost testosterone by improving circulation and reducing oxidative stress.

8. Brazil nuts

An excellent source of selenium, which is essential for testosterone synthesis.

9. Olive oil

Cold-pressed extra virgin olive oil helps maintain healthy testosterone levels and supports cardiovascular health.

10. Pumpkin seeds

A great source of zinc, which plays a vital role in testosterone production.

Drinks That Support Testosterone

Stay hydrated and swap your daily choices for testosterone-friendly options:

• Water — Sounds basic, but dehydration impacts hormone regulation.

• Green tea — Contains catechins which may help regulate hormones and support metabolism.

• Beetroot juice — Increases nitric oxide, improving blood flow and exercise performance.

• Smoothies with adaptogens — Try adding maca, ashwagandha, or cordyceps for hormone support.

Foods and Lifestyle Habits That Lower Testosterone (Avoid These!)

Certain lifestyle choices and common foods can reduce testosterone over time. If you’re trying to optimise your levels, steer clear of the following:

🚫 Testosterone Saboteurs

• Highly processed foods – especially those high in trans fats and refined sugars

• Soy-based products – in excess, they may mimic oestrogen in the body

• Alcohol – especially beer, which contains phytoestrogens

• Plastic packaging – BPA and phthalates (found in water bottles and containers) can act as endocrine disruptors

• Lack of sleep – testosterone is mainly produced during deep sleep

• Chronic stress – high cortisol levels lower testosterone production

• Sedentary lifestyle – sitting too much and not moving enough has been linked to low T levels

Natural Testosterone-Boosting Smoothie Recipe

🥤 “T-Boost Green Smoothie”

Ingredients:

• 1 handful of spinach

• 1 small banana

• 1 tsp maca powder

• 1 tbsp pumpkin seeds

• 1/2 avocado

• 200ml unsweetened almond milk

• 1 tsp grated ginger

• Ice and a squeeze of lemon

Instructions:Blend all ingredients together until smooth. Drink in the morning for an energising, testosterone-supporting start to your day.

Easy Testosterone-Friendly Meal Ideas

🥘 Testosterone-Boosting Power Bowl

Ingredients:

• Grilled salmon or chicken breast

• Quinoa or sweet potato base

• Steamed broccoli and spinach

• Drizzle of extra virgin olive oil

• Sprinkle of pumpkin seeds

• Optional: avocado slices on top

🥚 Zinc-Loaded Breakfast Scramble

Ingredients:

• 3 eggs

• Handful of spinach

• Mushrooms

• Crushed garlic

• Side of grilled tomatoes

• Dash of sea salt and cracked pepper

Cook in olive oil and serve hot. Pair with a cup of green tea or fresh beetroot juice.

Exercise to Increase Testosterone

Movement is medicine — but not all exercise is equal when it comes to hormone support.

✅ Best Exercises for Testosterone Boost:

• Compound strength training (e.g., squats, deadlifts, bench press) – triggers the body’s natural testosterone production

• HIIT (High-Intensity Interval Training) – short bursts of intense exercise improve metabolic function and testosterone

• Sprinting – activates fast-twitch muscle fibres and boosts hormone production

• Bodyweight exercises – push-ups, pull-ups, lunges, and planks can also help

🕒 Frequency: Aim for 3–4 strength sessions per week, combined with some cardio or flexibility training on alternate days.

Other Natural Boosters Worth Considering

• Sunlight / Vitamin D — Just 15 minutes of sunshine daily can help regulate testosterone

• Ashwagandha — An adaptogenic herb linked to improved testosterone and reduced stress

• Maca root — Known for libido and energy support

• Cold showers — May improve circulation and natural testosterone production

• Regular sex — Healthy sexual activity has been linked with balanced testosterone levels

Final Thoughts

Optimising testosterone isn’t about quick fixes — it’s about creating a lifestyle that supports your body’s natural rhythm. A nutrient-dense diet, the right kind of movement, better sleep, and stress management can all make a meaningful difference.

Whether you’re in your 30s or 60s, it’s never too late to take back control of your energy, confidence, and health. Small, consistent changes — like switching your breakfast, lifting weights a few times a week, and adding hormone-friendly foods — can lead to powerful long-term results.

Interested in improving your health and body confidence naturally?Visit Jayèn Clinic for non-surgical body contouring and wellness treatments to complement your inner health. With locations in Brighton & Hove, Eastbourne, and Hellingly & Hailsham, we’re here to help you feel your best — inside and out.