10 Proven Ways to Increase Testosterone Naturally in Males: A Complete Guide for Boosting Hormone Levels How To Increase Testosterone: Foods and Tips To Try Resistance training, such as weight lifting, is the best type of exercise to boost testosterone in both the short- and long term. A study published in 2020 found that less than one-quarter of supplements studied had no evidence to back their claims. Male testosterone levels gradually start decreasing after age 30, and levels decrease by 0.4% to 2% per year. Some evidence suggests that up to 50% of middle-aged people with diabetes or obesity go on to develop hypogonadism. However, there is no evidence to prove that testosterone therapy raises testosterone in healthy males. Additional research showed overeating, and yo-yo dieting disrupted hormone levels. This effect is most evident in athletes and people who are very active. Testosterone levels naturally decline with age, but some measures may slow or reverse the process. They include staying active, getting enough sleep, and limiting alcohol use. Consuming garlic can help lower cortisol, because it contains the stress-relieving allicin, which allows the body to effectively continue producing testosterone. Pure pomegranate juice can also lower cortisol levels and enhance testosterone by 24% on average. Of course, on the other end of the spectrum, you have men with body fat that’s 30% ore more, which isn’t doing any good for your testosterone either. The more successful you are, and the more confident you are, the more testosterone you’ll produce. More successful people tend to have higher testosterone levels, so success and testosterone are positively correlated. Another 2001 study reported elevated testosterone levels in men who abstained from masturbation for three weeks (39). Frequent masturbation can lower your testosterone levels by reducing your androgen receptors in your brains (40). Testosterone effects males in many ways, including regulating sex drive, building bone mass, muscle mass, and strength, and the production of sperm. Low levels of testosterone can affect body composition unfavorably, and as people age, reduced testosterone levels can also cause weight gain. Testosterone is widely known for its “manly” effects on boosting competitiveness and desire for power, but it plays a much bigger role in the body than that. Trade saturated fats for healthier ones such as olive oil, avocado, and nuts. Because of the potential toxic effects of alcohol, especially on the male reproductive system, it’s important to consume it sparingly. All of these risk factors deplete the normal immune response, may lead to obesity and diabetes, tax the body, and decrease metabolism. Research shows that low testosterone has become such an issue that up to 40 percent of men over 45 are affected. You’re probably most familiar with testosterone as the sex hormone responsible for defining “manhood.” And yes, it does. Testosterone levels may drop as quickly as 30 minutes after you drink alcohol. A Mediterranean-style diet can help keep your weight in check and protect you from insulin resistance, which is related to lower T levels. And when your testosterone is