How To Naturally Increase Testosterone Levels

If you’re looking to naturally increase testosterone, it starts with understanding what’s really happening in your body. At The Wellness Way, we take a different approach to men’s health.

If you’re struggling with low testosterone (Low T), you may be experiencing decreased sex drive (low libido), erectile dysfunction (ED) or impotence, enlarged breasts (gynecomastia), lowered sperm count, sleep problems, such as insomnia, fatigue, mood swings, loss of facial or body hair, depression, lack of motivation, decreased sense of self-worth, weight gain, brain fog, or difficulty building muscle. 

Instead of relying on quick fixes or synthetic hormones, we look deeper. Our focus is on identifying what causes the hormone shift in the first place, so your body can return to steady, healthy function naturally.

What Is Testosterone and Why T Levels Change Over Time

Testosterone is a hormone the body relies on for strength, metabolism, mood, fertility, and overall energy. Although testosterone levels in men are highest in early adulthood, they naturally decline with age. This happens gradually, but some men notice changes earlier than expected, especially if other health factors are involved.

Normal hormone levels also rise and fall during the day. Blood testosterone levels are usually highest in the morning and lower later in the afternoon, which is why testing is often done early. These daily shifts are normal, and they show how much testosterone levels can vary from hour to hour.

How Testosterone Works in the Body

• Testosterone plays several roles, including helping the body:
• support muscle development and strength
• maintain bone density
• regulate mood and cognitive function
• support normal sexual function
• produce sperm
• manage fat distribution

Because testosterone is a hormone involved in many systems, changes can create far-reaching effects. Some men develop symptoms even when their total testosterone is only slightly lower than usual, while others may not notice changes unless levels drop significantly.

Why Testosterone Levels Change Over Time

Several natural processes influence levels of testosterone, including:

• Age-related decline in testosterone: Levels slowly decrease each decade, which can contribute to lower testosterone levels over time.
• Daily fluctuations: Because levels shift throughout the day, serum testosterone readings are not always identical. These levels can vary depending on sleep, diet, and stress.
• Conversion of testosterone to estrogen: The body naturally converts some testosterone through a process called aromatization. In some men, a higher rate of aromatization converts testosterone more quickly, which may influence overall balance.
• Health and lifestyle factors: Weight gain, long-term stress, poor sleep, and metabolic conditions can affect testosterone and contribute to decreased testosterone levels earlier than expected.

Understanding how testosterone changes helps explain why some men feel a shift in energy, strength, or motivation even before labs show a noticeable drop. These patterns set the stage for many of the challenges seen in men with low testosterone, and they highlight why hormone balance is more than just a single number on a test.

Average Testosterone Levels by Age Group

Testosterone levels naturally change with age, and understanding typical ranges can help you identify early shifts in hormone rhythm. The ranges below reflect commonly reported averages for adult men.

Age Range	Average Total Testosterone (ng/dL)	What This Means
20-29	300-1,000	This is the peak range for most men, with strong hormone activity and steady daily energy.
30-39	300-950	A gradual shift in hormone rhythm often begins during these years, though many men remain in a healthy range.
40-49	280-900	Levels may begin to trend lower, and early symptoms can appear in some men depending on lifestyle and overall health.
50-59	260-850	Age-related decline becomes more noticeable, and this is often when men start to observe changes in mood, strength, or sexual health.

These numbers are general averages, and individual hormone levels can vary based on sleep, stress, nutrition, medications, and overall health. Testing provides the clearest picture of your personal range.

Signs Your Testosterone May Be Low

Many men don’t realize their hormone balance has shifted until daily patterns start to feel different. Because testosterone in men influences energy, strength, mood, and sexual health, early changes can be subtle. Over time, these shifts may become more noticeable and point toward low testosterone levels.

The most common signs of low testosterone:

• reduced sex drive or changes in sexual function
• difficulty getting or keeping an erection
• slower muscle development or decreased strength
• weight gain, especially around the midsection
• ongoing fatigue or low motivation
• irritability, low mood, or trouble concentrating
• thinning facial or body hair
• slower recovery after physical activity
• reduced stamina throughout the day

These are common symptoms of low testosterone, but they can overlap with other health concerns. Because testosterone levels may fluctuate throughout the day, these shifts often provide helpful clues before any bloodwork confirms a change.

If these patterns feel familiar, it may be time to take a closer look at your hormone health.

Causes of Low Testosterone in Men

Low hormone levels don’t happen randomly. Most changes develop slowly and are connected to stress, lifestyle patterns, nutrient gaps, or environmental exposures. Understanding these root causes helps explain why some men experience shifts in mood, strength, or energy long before labs show a major change.

Stress and Cortisol Imbalance

Chronic stress can push cortisol levels higher than your body can manage. When this hormone stays high for long periods, it can affect testosterone levels and contribute to early shifts in male hormone balance. This is one reason stress is closely associated with low testosterone in many men.

Chronic Inflammation

Ongoing inflammation creates a ripple effect throughout the body. It can influence hormone pathways, contribute to lower levels of testosterone, and make normal hormone signaling less efficient. In many cases, this is a hidden driver of testosterone deficiency long before symptoms appear.

Nutrient Deficiencies (Vitamin D, Zinc, Magnesium)

The body relies on several nutrients to keep hormone balance steady. Low intake of zinc, magnesium, or vitamin D may negatively affect testosterone and slow the natural processes that support testosterone production. Many men with low testosterone have underlying gaps in nutrition that are easy to overlook.

Liver and Detox Pathways

The liver helps the body process and clear hormones, including testosterone. Alcohol, certain medications, and fatty liver can interfere with these pathways. When this happens, the body may convert testosterone less efficiently, leading to an imbalance that contributes to declining testosterone levels.

Sleep Deprivation

Poor sleep can disrupt the natural rhythm of hormone release. When sleep quality drops, testosterone levels may shift downward. Because the body uses sleep to regulate many systems, long-term sleep loss can play a direct role in low testosterone levels.

Metabolic Health and Weight Gain

Extra body fat can change how the body processes hormones. Some fat cells convert testosterone into estrogen, which may reduce testosterone over time. This is a common pattern seen in many men with low testosterone, especially when weight gain happens around the midsection.

Environmental Toxins and Endocrine Disruptors

Every day exposures can influence hormone balance. Plastics, fragrances, and certain household or personal care products contain compounds known as endocrine disruptors. These chemicals can interfere with hormone signaling and contribute to an imbalance that may impact testosterone. BPA, phthalates, and PCBs are among the most widely studied.

Foods That Support Healthy Testosterone Levels

To make food choices easier to understand and apply, we use what we call the Testosterone Plate Framework, a simple way to build meals that support steady hormone balance throughout the day. Each group offers nutrients the body relies on to maintain healthy testosterone levels, and choosing one item from each category helps create a balanced and supportive foundation for daily health.

Group 1: Foundation Fats

Healthy fats supply the raw materials needed for the natural production of testosterone. They also help stabilize energy, keep you fuller for longer, and support normal cell function throughout the body. Including these foods regularly can make a meaningful difference in overall hormone balance.

Examples:

• extra-virgin olive oil
• avocados
• almonds and walnuts
• chia seeds and flaxseeds

These fats support cell structure, help the body absorb fat-soluble nutrients, and contribute to a steady metabolic rhythm. They also pair easily with proteins and vegetables, making them simple to incorporate into daily meals.

Group 2: Repair Proteins

Proteins help the body repair tissue, maintain muscle mass, and support metabolic stability. Adequate protein is especially important as men age, because muscle loss can change how the body manages hormone signals. Eating protein consistently throughout the day may help the body increase testosterone levels naturally.

Examples:

• eggs
• salmon, tuna, sardines
• turkey, chicken, lean beef
• Greek yogurt or cottage cheese

These foods help maintain strength and support the natural rhythm of hormone activity. They also play a role in appetite control and energy management, making them valuable for overall health.

Group 3: Mineral Builders

Zinc and magnesium support enzyme activity, help regulate cellular processes, and play a role in hormone balance. These minerals are often low in men who feel run-down or stressed, making this group important for steady long-term health. They also help the body promote testosterone production in a natural way.

Examples:

• oysters
• pumpkin seeds
• chickpeas
• spinach and other leafy greens
• almonds, cashews, peanuts
• black beans and lentils

Including mineral-rich foods across the week supports natural hormone pathways and helps the body stay resilient under daily demands. They’re also versatile ingredients that blend easily into meals or snacks.

Group 4: Sunshine Sources

Vitamin D plays a role in muscle function, immune health, and hormone regulation. Many adults have low levels, especially in colder seasons or if they spend most of their time indoors. Keeping vitamin D steady can support how the body manages hormone activity and overall well-being.

Examples:

• salmon, mackerel, trout
• fortified milk
• fortified cereals
• egg yolks
• safe sun exposure

These choices help the body maintain a stable vitamin D status and can be included in meals throughout the week. When paired with protein and healthy fats, they contribute to a nutrient-dense plate that supports daily energy.

Group 5: Antioxidant Defenders

Antioxidants help reduce internal stress, which may influence hormone balance. They also support recovery, immune function, and overall cellular health. Eating a variety of colorful fruits and vegetables gives the body a wide range of protective nutrients.

Examples:

• blueberries, cherries, strawberries
• leafy greens
• bell peppers
• tomatoes

Colorful produce supports metabolic function and the natural processes that keep the body working smoothly. When eaten consistently, these foods contribute to long-term wellness and everyday resilience.

Lifestyle Habits That Influence Hormone Health

Daily routines can play a steady role in how the body manages hormone activity. Some habits give the body what it needs to stay balanced, while others can place extra strain on the system. Understanding both sides makes it easier to make choices that support long-term health.

Habits That Support Healthy Hormone Levels

• Strength-focused movement: Lifting weights or doing resistance exercises can support the natural production of key hormones and may help raise levels over time when done consistently.
• Consistent, restful sleep: Getting enough uninterrupted rest each night helps the body maintain healthy hormone patterns. Poor sleep is linked to changes that can affect hormone balance the following day.
• Managing daily stress: Long-term stress may influence the relationship between testosterone and cortisol, which can interfere with the body’s natural rhythm. Simple routines such as calm breaks, stretching, or quiet time can help support healthy testosterone levels.
• Maintaining a steady body weight: A balanced diet and regular activity can help improve overall metabolic health, which plays a role in keeping testosterone levels naturally stable.

Structured daily habits: Regular mealtimes, movement, and downtime allow the body to follow predictable patterns that support hormone balance throughout the day.

Habits That Can Lower Hormone Levels

• High intake of sugar and processed foods: These options may place strain on blood sugar regulation, which can contribute to lower levels of testosterone over time.
• Excess alcohol use: Drinking heavily can affect hormone metabolism and may influence how the body regulates total testosterone in men.
• Smoking or nicotine use: These habits may have an impact on hormone activity and are often associated with changes that can reduce testosterone.
• Chemical exposure: Everyday contact with BPA, phthalates, and similar compounds may affect hormone levels. These exposures can also influence how the body manages the conversion of testosterone to estrogen.
• Overtraining or chronic cardio: Intense endurance exercise without enough recovery may lead to changes that negatively affect testosterone levels naturally.
• Ultra-low-fat diets: Diets that remove most fats may interfere with natural hormone pathways and the body’s ability to promote testosterone production.

Healthy habits can make a real difference, but they don’t always explain why things changed in the first place. If symptoms continue or your levels still don’t feel steady, it’s usually a sign that something deeper needs attention. That’s where The Wellness Way approach comes in.

The Wellness Way Approach to Restoring Testosterone Naturally

At The Wellness Way…We Don’t GUESS We TEST!  Every person is different, which is why we don’t use one-size-fits-all solutions. Our testing helps reveal what your body needs most. Here’s where we start:

• In-depth condition testing: We don’t stop at standard testosterone tests. We also assess hormone pathways, adrenal health, and inflammation markers to identify the underlying cause.
  • Tests to evaluate inflammation and hormone health:
    • Food Allergy Test: Immuno Food Allergy Test 
    • Male Panel: Male Panel
    • Blood Sugar and Cardiovascular Health Test: Cardiometabolic Panel
    • DUTCH Test: DUTCH Complete Hormone Panel
    • Gut Health Test: Genova GI Effects with Parasitology
• Personalized nutrition and lifestyle plans: We customize diet, exercise, and supplement recommendations to support your body’s ability to produce testosterone naturally.
• Reducing inflammation and toxins: Addressing hidden inflammation and minimizing toxin exposure can help restore hormonal balance.
• Evaluating sleep, stress, and activity levels: Poor sleep and chronic stress are testosterone killers. We guide you in making sustainable lifestyle changes that boost energy, strength, and vitality.  Focus your exercise regimen on heavy weightlifting and high-intensity training rather than cardio.  Make sure you have adequate recovery time in between. Testosterone levels in men increase significantly shortly after heavy resistance exercise.
• Regular chiropractic adjustments: Your brain and nerve system (CNS) is the master control system for your entire body.  It controls every vital organ, cell, muscle, tissue, and gland.  Physical stresses, which include postural stress, falling injuries, sports injuries, auto accidents, mental and emotional stress, and toxins, can cause your spine to become misaligned, which can cause nerve interference.  This can create nerve interference to the reproductive organs, stress, and inflammation, which can affect hormone balance.