Natural Strategies to Support Healthy Testosterone Levels

Testosterone is a vital hormone that influences energy, strength, mood, and metabolism—not just in men, but in women as well. While it’s often linked to muscle growth and libido, healthy testosterone levels also support cognitive function, bone density, and overall well-being.

For those experiencing low testosterone symptoms—such as fatigue, reduced muscle mass, or low libido—this article explores how to increase testosterone naturally. We’ll cover the most effective dietary strategies, resistance training tips, and herbal supplements to support your body’s own hormone production without relying on prescription medications.

Symptoms of Low Testosterone

Low testosterone—sometimes referred to as “low T”—can present with a wide variety of symptoms, many of which are subtle or easily mistaken for other health issues. Recognizing these signs early is key to restoring balance through natural support strategies.

Common symptoms of low testosterone include:

• Fatigue or consistently low energy levels
• Loss of muscle mass or difficulty building strength
• Decreased libido or reduced sexual performance
• Mood swings, irritability, or symptoms of depression
• Increased body fat, especially around the abdomen
• Brain fog, difficulty concentrating, or poor memory
• Sleep disturbances, including trouble falling or staying asleep
• Reduced motivation or drive (low “get up and go”)
• Hair thinning or loss (especially facial or body hair in men)
• Weaker bone density or increased risk of fractures
• Infertility or reduced sperm quality in men
• Irregular menstrual cycles or low libido in women

If you’re experiencing several of these symptoms, it may be a sign that your testosterone levels are below optimal, even if they’re still within the “normal” lab range. Functional medicine aims to identify the underlying causes of hormonal imbalances and provide natural testosterone support through diet, movement, and targeted supplementation.

Root Causes of Testosterone Imbalance

Testosterone levels naturally begin to decline with age—about 1% per year after age 30 in men. However, this drop can happen more quickly if the body is under stress. For example, when blood sugar is poorly managed, insulin levels stay high, which can interfere with the signals that tell the body to make testosterone. Ongoing stress also raises cortisol, a hormone that can block testosterone production when it stays elevated for too long. On top of that, the body needs certain nutrients—like zinc, vitamin D, magnesium, and even healthy fats like cholesterol—to make hormones. Without enough of these building blocks, hormone production can slow down even further.

The liver plays a major role in keeping hormones balanced—especially when it comes to clearing out extra estrogen and harmful chemicals that act like estrogen in the body (called xenoestrogens). These chemicals are found in things like plastics, pesticides, personal care products, and even tap water. If too many of them build up, they can throw off the balance between testosterone and estrogen. When the liver is overwhelmed—due to poor diet, stress, or toxin exposure—it can’t remove these substances as effectively. This buildup can lead to more testosterone being converted into estrogen, which lowers the body’s ability to make testosterone naturally. To support healthy hormone balance, it’s important to take care of the liver by eating foods rich in B vitamins, magnesium, and sulfur (like broccoli and cauliflower), and by using herbs like Schisandra or Milk Thistle that help with gentle detoxification.

A Functional Approach to Increase Testosterone: Nutrition, Training, and Herbal Support

1. Prioritize a Lower-Carb, Higher-Protein Diet

Stabilizing blood sugar is one of the most important nutritional strategies for supporting healthy testosterone levels. When insulin is consistently elevated—often due to a high intake of refined carbohydrates—it can suppress the hypothalamic-pituitary-gonadal (HPG) axis, the hormonal pathway responsible for testosterone production. In contrast, a lower-carbohydrate, high-protein diet helps improve insulin sensitivity, reduce systemic inflammation, and encourage a more anabolic (muscle-building) environment.

To naturally support hormone balance through food, focus on nutrient-dense, whole-food choices that provide the building blocks for hormone synthesis and regulation:

• Wild-caught fish (like salmon or sardines) – rich in omega-3s
• Pasture-raised poultry and grass-fed beef – excellent sources of complete protein, zinc, and B vitamins
• Eggs (with the yolk) – contain cholesterol, which is a precursor for sex hormone production
• Nuts and seeds, especially pumpkin seeds and Brazil nuts – high in zinc and selenium
• Cruciferous vegetables (like broccoli, cauliflower, and Brussels sprouts) – support estrogen detox and liver function
• Leafy greens (like spinach and arugula) – rich in magnesium, which is associated with higher testosterone levels
• Avocados, olives, and coconut oil – provide healthy fats that fuel hormone production
• Fermented foods (like sauerkraut, kimchi, or kefir, if tolerated) – promote gut health, which indirectly supports hormonal balance

For individuals seeking to increase testosterone naturally, eating in a way that balances blood sugar while providing key micronutrients is an essential first step. This dietary foundation also enhances the effectiveness of herbal and lifestyle interventions discussed below.

2. Incorporate Regular Resistance Training

Resistance training is one of the most evidence-backed strategies for naturally increasing testosterone. Exercises that involve large muscle groups—such as squats, deadlifts, and bench presses—trigger a hormonal cascade that supports testosterone production.

This natural hormone boost—which includes short-term increases in testosterone, growth hormone (GH), and insulin-like growth factor-1 (IGF-1)—is most noticeable when workouts are done at moderate to high intensity (around 70–85% of your 1-rep max), using compound movements like squats or deadlifts, with rest intervals of 60–120 seconds between sets. These training conditions activate more muscle fibers and create greater metabolic stress—both of which trigger stronger anabolic (muscle-building) responses.

For example, a study published in the Journal of Strength and Conditioning Research found that multi-joint exercises like squats led to much higher post-workout levels of testosterone and growth hormone compared to isolated exercises like leg extensions. Another study on rest intervals showed that shorter breaks (60–90 seconds) between sets produced a greater spike in anabolic hormones, particularly in trained individuals performing high-volume routines.

While these hormonal changes are temporary, they still play a key role in muscle repair, fat metabolism, and long-term strength gains. Over time, consistent exposure to this type of training may also increase the body’s anabolic sensitivity, which can help maintain testosterone levels as we age (study link).

Regular strength training also improves insulin sensitivity, reduces visceral fat, and increases lean muscle mass—all of which indirectly support testosterone production. To support healthy hormone levels, most individuals benefit from resistance training at least three times per week, alternating between upper and lower body workouts. This rotation allows muscles to recover while keeping up a consistent training rhythm—both of which are essential for maintaining an anabolic (muscle-building) environment in the body. While strength training boosts testosterone and growth hormone in the short term, overtraining without enough rest can have the opposite effect—raising cortisol (the body’s stress hormone), lowering testosterone, and slowing muscle repair. This hormonal imbalance can lead to symptoms like fatigue, poor sleep, irritability, and reduced performance.

In fact, a study in the European Journal of Applied Physiology found that excessive training without proper recovery lowered both luteinizing hormone (LH) and testosterone levels in recreational and elite athletes. Another study on hormonal stress markers showed that athletes exposed to chronic physical stress had elevated cortisol and reduced testosterone-to-cortisol ratios, a hallmark sign of overtraining.

To avoid this, it’s important to balance workout intensity, frequency, and rest. Alternating muscle groups across non-consecutive days (for example, upper body Monday, lower body Wednesday, and full-body Friday) allows for recovery while still triggering strength and hormone benefits. This training rhythm has been shown to improve both performance and hormone health over time (study link).

Aim for at least 3 sessions per week, incorporating both upper and lower body exercises with adequate rest and recovery.

3. Targeted Herbal and Nutritional Support

Targeted Herbal and Nutritional Support

In functional medicine, targeted herbs and whole-food concentrates are often used to nudge the body’s hormonal systems back into balance—rather than override them. Many of these compounds support the hypothalamic-pituitary-gonadal (HPG) axis, the hormonal feedback loop that governs testosterone production. Others help optimize detoxification pathways or calm the nervous system, allowing for better hormone signaling and reduced inflammation.

When used alongside dietary and lifestyle changes, these supplements may enhance the body’s own ability to produce and regulate testosterone naturally. Here are a few key options:

• 🔗 Ashwagandha Supreme – A well-studied adaptogen that helps reduce cortisol levels—a known inhibitor of testosterone. Ashwagandha may help restore hormonal balance in individuals under chronic stress, improve sleep quality, and support thyroid function, which is closely tied to testosterone regulation. Ashwagandha intake was associated with an 18% greater increase in DHEA-S and 14.7% greater increase in testosterone compared to the placebo.
• 🔗 Tongkat Ali Supreme – Traditionally used in Southeast Asia as a tonic for male vitality, Tongkat Ali may help stimulate Leydig cell activity, promote free testosterone availability, and support energy, libido, and muscle strength. Its anti-cortisol effects make it especially helpful for stress-induced hormone suppression. A significant improvement in total testosterone levels after [Tongkat Ali] treatment was mostly reported in both healthy volunteers and hypogonadal men.
• 🔗 Schisandra Supreme – Known for its liver-protective and adaptogenic properties, Schisandra supports phase I and phase II detoxification—critical for clearing excess estrogens and xenoestrogens that can disrupt testosterone balance. It also helps regulate the stress response, which is closely tied to endocrine health.
• 🔗 Zinc Chelate – Zinc is a vital cofactor in the enzymatic conversion of cholesterol to testosterone. It also plays a direct role in the function of Leydig cells in the testes. Zinc deficiency is common and often overlooked, but supplementation may help improve testosterone levels, sperm quality, and immune resilience. Zinc deficiency reduces testosterone levels and zinc supplementation improves testosterone levels.
• 🔗 Tribulus – This herb is often used to support the HPG axis, particularly by promoting luteinizing hormone (LH) secretion, which acts as a signal to stimulate testosterone production. While it doesn’t directly increase testosterone in everyone, it may help restore balance in individuals with low baseline levels.
• 🔗 Chaste Tree – While often thought of in female hormone protocols, Vitex can also support the pituitary gland, particularly in cases of low LH or disrupted signaling within the HPG axis. It may be useful in both men and women dealing with upstream hormone imbalances.
• 🔗 SP Complete – A foundational formula that provides whole-food-based protein, essential nutrients, and liver-supportive ingredients. SP Complete helps reduce toxic burden, support blood sugar regulation, and ensure the body has the building blocks it needs for optimal hormone production.

When choosing supplements to support testosterone naturally, it’s important to match the product to the root cause—whether that’s stress, detox overload, nutrient deficiency, or pituitary signaling issues. These formulas can often be combined in a synergistic protocol, especially when guided by lab testing and clinical observation.

Gentle Next Steps

If you’re experiencing symptoms of low testosterone—whether it’s fatigue, low libido, brain fog, or changes in body composition—consider starting with foundational lifestyle strategies: a nutrient-dense, lower-carbohydrate diet; regular strength training; and stress management techniques. These shifts can help restore balance to the body’s hormonal systems, especially when combined with targeted herbal and nutritional support.

To better understand your personal hormone picture, consider running routine and functional lab tests. Markers like total and free testosterone, luteinizing hormone (LH), fasting insulin, hemoglobin A1c, vitamin D, liver enzymes (AST, ALT), and sex hormone-binding globulin (SHBG) can provide deeper insight into what’s driving hormonal imbalance. Functional ranges—often narrower than standard lab ranges—may offer earlier detection and more personalized treatment opportunities.

As always, individual responses to supplements and lifestyle changes can vary. For those looking for personalized support, our team at The Hayden Institute is here to help. We offer lab testing, clinical insight, and customized care plans to help identify the root causes of hormonal imbalances and guide you toward long-term improvement.

If you’re ready to take the next step toward balanced hormones and better energy, we invite you to schedule a visit or explore our store to learn more about how natural support strategies can help you feel your best—naturally.