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Here are evidence-based ways to naturally increase testosterone levels:

1. Exercise Regularly

• Strength training: Resistance exercises like weightlifting boost testosterone production, especially exercises that engage large muscle groups (e.g., squats, bench press).healthline+3

• High-intensity interval training (HIIT): Short, intense bursts of exercise also help.webmd+1

• Cardiovascular exercise: Running, swimming, and similar activities contribute as well.harvard

2. Eat a Balanced Diet

• Protein: Helps regulate testosterone and maintain muscle mass. Sources include lean meats, fish, eggs, tofu, nuts, and seeds.webmd+3

• Healthy fats: Omega-3s (fatty fish like salmon, tuna, mackerel), extra virgin olive oil, avocados, and nuts support hormone production.vinmec+3

• Whole foods: A Mediterranean-style diet rich in vegetables, fruits, whole grains, and healthy fats may help maintain optimal testosterone.webmd+1

• Magnesium and zinc: Leafy greens (spinach, kale), nuts, seeds, oysters, beans, and beef are excellent sources. These minerals are essential for testosterone production.medicalnewstoday+3

3. Key Foods to Focus On

• Onions and garlic: Boost sperm quality and stimulate testosterone production.vinmec+2

• Oysters: High in zinc – crucial for healthy testosterone levels.webmd+2

• Fatty fish: Vital vitamin D for hormone synthesis.medicalnewstoday+2

• Pomegranates: Can lower cortisol and raise testosterone.webmd+1

• Ginger: May support testosterone and improve blood circulation.medicalnewstoday

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4. Maintain a Healthy Weight

• Excess body fat, especially around the abdomen, lowers testosterone. Weight loss through diet and exercise can boost levels up to 30%.harvard+1

5. Manage Stress and Cortisol

• Chronic stress elevates cortisol, which suppresses testosterone. Use stress management techniques, get enough sleep, and stay active.healthline+2

6. Avoid Endocrine Disruptors

• Limit exposure to BPA (found in some plastics and canned foods) as it disrupts hormone balance.harvard+1

• Limit alcohol intake, as it can suppress testosterone after only a few days of regular drinking.vinmec+2

• Quit smoking; while effects on testosterone are debated, smoking negatively impacts reproductive health.harvard

7. Lifestyle Tips

• Prioritize quality sleep; poor sleep quality is linked to lower testosterone.healthline

• Avoid chronic overeating or constant restrictive dieting, which can disrupt hormones.healthline

In summary: Regular resistance and HIIT exercise, a protein- and healthy fat-rich diet focused on whole foods, weight management, stress reduction, limiting alcohol and plastic exposure, and eating foods like oysters, onions, garlic, and fatty fish will help you naturally support healthy testosterone levels as part of an optimal wellness routine.webmd+5