How to Increase Testosterone Naturally: 8 Biohacks That Actually Work
Learn how to increase testosterone naturally with 8 proven biohacks. Backed by science, optimized for energy, strength, and mood.
Testosterone is tanking. Not just with age, but across entire generations.
A man in his 40s today has about 17% less testosterone than a man in the 2000s, even if their health and lifestyle are the same.
Low T isn’t just about low libido. It’s linked to fatigue, brain fog, depression, loss of muscle, increased belly fat, poor sleep, and slow recovery.
The good news? You can boost your testosterone naturally, without meds, using habits our ancestors lived by.
Let’s break down 8 daily biohacks that work.
1. 🏋️ Lift Heavy, Compound Movements
Testosterone thrives on effort.
Squats, deadlifts, pull-ups, rows, overhead presses, these compound lifts stimulate your whole system.
Do this:
Train 3–4x per week
Use heavy weights (progressive overload)
Keep sessions under 60 minutes
Rest hard between sets
Avoid endless cardio. Chronic endurance training may lower testosterone over time.
2. 😴 Sleep 7–9 Hours (in Darkness)
Testosterone is produced mostly during deep sleep, especially in early REM cycles.
Missing sleep = missing hormones.
Studies show men sleeping only 5 hours a night had 10–15% less testosterone after just one week.
Fix it:
Sleep in complete darkness (no blue light)
Go to bed before midnight
Keep room cool (18–20°C)
Avoid screens 1 hour before bed
3. 🥚 Eat Cholesterol-Rich Real Foods
Testosterone is made from cholesterol.
Low-fat diets? Bad idea.
You need healthy fats to make hormones.
Think:
Whole eggs
Extra virgin olive oil
Grass-fed butter
Organ meats (like liver)
Fatty fish (sardines, salmon)
Avoid: industrial seed oils, processed snacks, margarine.
4. ☀️ Get Sunlight on Skin & Eyes
Vitamin D is technically a hormone.
Low levels = low T.
Morning sun exposure also balances circadian rhythms, helping your body know when to produce hormones.
Daily target:
20–30 min of sunlight
No sunglasses
Bonus if shirtless (more skin = more D)
If no sun: supplement with 2000–4000 IU Vitamin D3 (with K2).
5. 🚫 Avoid Plastics, Receipts & Colognes
Modern life is full of endocrine disruptors, chemicals that mimic or block hormone function.
Big culprits:
BPA/BPS (in receipts and plastic bottles)
Phthalates (in fragrances, plastics)
Parabens (in skincare and soaps)
How to detox your environment:
Use a steel or glass water bottle
Skip printed receipts
Ditch commercial colognes
Use natural deodorants & soap
6. 🥶 Try Cold Showers, Saunas & Fasting
These ancestral stressors trigger hormetic response: a short-term stress that strengthens your system.
Cold exposure boosts dopamine and may support testosterone.
Saunas increase heat shock proteins, which improve recovery.
Fasting improves insulin sensitivity, key for hormonal balance.
Try this rotation:
Cold shower in the morning (30–90 seconds)
Sauna 2–3x/week after workouts
14–16 hour fasts 2–3x/week (skip breakfast)
7. ❤️ Have Intimacy & Human Touch
Yes, even this matters.
Oxytocin, dopamine, and testosterone are all tied to human connection.
Sex, cuddling, even meaningful hugs can raise T, especially when paired with sleep and proper diet.
Low intimacy = high cortisol = lower testosterone.
You don’t need constant sex, you just need connection.
8. 🧃 Eliminate Sugar, Seed Oils & Ultra-Processed Food
These are the testosterone killers of modern diets.
Sugar spikes insulin and lowers SHBG (a protein that helps transport testosterone).
Seed oils are inflammatory and oxidize easily.
Processed food increases body fat, which converts testosterone into estrogen via aromatase.
Eat like this:
Real food > labels
One-ingredient items: eggs, steak, avocado
Cook at home when possible
Use coconut oil, ghee, olive oil
🚀 Summary: No Injections. Just Ancestral Habits.
Raising testosterone doesn’t require pills or TRT for most men.
What it really takes? Reclaiming the healthy stress, sunlight, movement, and food that modern life stripped away.
Testosterone isn’t just about sex drive.
It’s about drive, full stop.
You now have 8 powerful tools to bring yours back, the natural way.
📚 Cited Research
Travison et al., 2007. "A population-level decline in serum testosterone levels in American men."
https://pubmed.ncbi.nlm.nih.gov/17062768/
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