Testosterone: 15 Best Foods To Eat for Better T-Levels How To Increase Testosterone Naturally Testosterone is the main male sex hormone, produced mainly in the testicles. Quite simply, if we didn’t have testosterone, we’d all look distinctly prepubescent. However, due to certain lifestyle choices and the natural process of ageing, testosterone levels can start to wane. In fact, according to the NHS, testosterone levels decline slowly by around 1–2 per cent each year from the age of around 30–40. But as with most things in life, the devil is in the details, so I’ll share with you exactly what I did and provide research that explains why the things I did helped boost my testosterone. Eating a healthy diet with enough fat is important for overall health and testosterone levels. Some types of fat contain cholesterol, which your body uses to make the hormone. Eating certain foods that increase testosterone isn’t the only way to boost levels of the hormone in your body. You can make other lifestyle changes to help increase testosterone. Eating high levels of flavonoids is good for your health and testosterone production. Flavonoids are a group of compounds in many fruits and vegetables. On Saturday mornings, Gus and I went to Braum’s — pancakes for Gus; breakfast burrito for me. Sundays I typically skipped breakfast – I usually just wasn’t hungry. While most of the suggestions still stand, and are recommendations I still personally follow, my thinking and my own lifestyle have changed in a few areas over the years. Natural medicine often points to honey’s many uses, from soothing a sore throat to its antibacterial properties. More research on humans is still needed to confirm the effect of honey on testosterone. Limiting sugar and alcohol are natural ways to increase testosterone by making simple lifestyle changes that will also improve your overall health and quality of life. Resistance exercise has been shown to induce acute increases in testosterone levels in both sexes, potentially contributing to improved musculoskeletal adaptations over time46. Therefore, understanding the dynamics of testosterone in females, particularly in response to physical activity, is essential for designing effective, sex-specific exercise interventions. Quality sleep is essential for maintaining optimal testosterone levels. The body produces the most testosterone during deep sleep, particularly during REM cycles. A study conducted by the Journal of the American Medical Association found that men who slept for only five hours per night experienced a significant reduction in testosterone levels. Establishing a regular sleep schedule, creating a restful environment, and avoiding caffeine and electronics before bedtime can help improve sleep quality and, consequently, testosterone production. Maintaining hormonal balance, including adequate testosterone levels, optimizes physical performance, improves muscle strength, and promotes overall health and vitality13. Adopting a balanced, nutrient-rich diet and incorporating regular exercise into your routine can help manage your weight and support optimal testosterone production. Activities like strength training and high-intensity interval training (HIIT) not only promote weight loss but also directly stimulate testosterone production. Achieving and maintaining a healthy weight is