I STRONGLY suggest you nail these 6 tips first and foremost before you go down a rabbit hole and make a decision you might regret in the long run…
It’s 100% doable to improve your testosterone naturally.
Boosting your testosterone comes down to lifestyle habits, diet, and stress management.
Since you’re already training regularly (or at least I hope you are) and focusing on fitness, you’re on the right track, especially if you’re reading this.
Here are some key ways to maximize your natural testosterone levels:
1. Strength Training & Exercise
this is likely one of the BEST ways to really increase your numbers at any age.
- Lift Heavy: Compound movements like squats, deadlifts, bench presses, and rows are some of the best exercises for increasing testosterone as they recruit multiple muscles in the body when performed correctly. Aim for 4–6 reps per set with heavy weights.
- High-Intensity Interval Training (HIIT): Short bursts of intense exercise (e.g., sprints, kettlebell swings, HIIT classes) can absolutely help boost testosterone.
- Avoid Overtraining: Excessive training without enough recovery can spike cortisol, which lowers testosterone.
2. Optimize Nutrition
This is a key pillar of Mindful Method. coaching – what good is lifting heavy if you’re a savage in the kitchen and with your eating habits on weekends? The hard work ALSO needs to be done in the kitchen and YES on weekends too as we approach summer and patio season.
- Stick to high protein & healthy Fats: Eat plenty of lean protein (beef, chicken, eggs, fish) and healthy fats (avocados, olive oil, nuts, fatty fish).
- Zinc & Magnesium: Foods like oysters, beef, spinach, and pumpkin seeds help with testosterone production.
- Vitamin D3/K2: especially us Canadians EH! Get daily sunlight when you can or take a D3 supplement (3,000–5,000 IU/day bare minimum).
- Carb up for Recovery: Low-carb diets may actually lower testosterone over time, so include complex carbs (sweet potatoes, oats, rice) in your diet. Don’t skimp on them!
3. Sleep Like It’s Your Job
Show up to bed on time, and NEVER hit the snooze in the morning, no matter what. Create a wind-down routine that forces you to get off ALL screens at least 30 minutes before bed.
- Target 7 hours per night – sleep deprivation crushes your testosterone levels.
- Deep sleep matters: Reduce blue light exposure before bed (get a pair of orange lens blue blocking glasses if you really must work late into the night) and maintain a consistent schedule.
4. Manage Stress & Cortisol
- Chronic stress increases cortisol, which suppresses testosterone. It’s not easy controlling and managing stress, but here are some ways that really help my clients and I incorporate into my own daily routine: 1) Meditation or deep breathing 2) Time outdoors or picking up a new hobby 3) Setting boundaries at work and limiting unnecessary work stress.
5. Avoid Endocrine Disruptors
YES PLASTIC that means water bottles!
- Reduce BPA & Plastics: Drink from glass jar or stainless steel Yeti, and avoid microwaving in plastic.
- Alcohol: This may seem like a no-brainer, BUT I will remind you that excess alcohol will lower testosterone.
- Minimize and/or eliminate processed foods: artificial ingredients (seed oils) and trans fats will disrupt your hormone balance.
6. Prioritize Recovery
- Does not always mean cold showers or sauna use, but there is research that shows they can help.
- Regular Intimacy (yes, sex too!) & Socializing: Healthy relationships with your partner and a strong social circle will support testosterone.
- Intermittent Fasting (optional): Some studies suggest short fasting windows may improve hormone balance.
Lifting weights, scrutinizing your sleep routine, managing stress, and eating well are the best ways to boost testosterone naturally.
Which area do you need to improve most on if you got a report card on your daily habits?
I suggest you pick that one area that’s being neglected and go all in.
If you’re frustrated or need additional support I’m only an email reply away.
Stay Healthy,
