This is a full list of all the research-backed ways to naturally increase testosterone.
RULES
Good Sleep
Weight training (not to failure)
See the sunlight in the morning for 2-10 minutes b/c it increases dopamine + T & E
Avoid plastics (BPA)
Avoid intense endurance activity because it increases cortisol
Cold exposure for 11min per week
No alcohol (multiple reasons)
Have more sex (source?)
Fix depression & stress
Avoid flax (source???)
No processed foods
Avoid cans with BPA linings
Drink only filtered water
Supplements
Vitamin D (require Vit K alongside?)
Magnesium
Ashwagandha
Zinc
BoronBoron
Creatine can increase DHT which increase T receptors
Eat More of This
Fatty fish
Shellfish
Berries
Cocao
Leafy Greens
Ginger
Oysters
EVOO
Extra Studies
Eating a low-fat diet and calorie restricting can all lower T levels. A 2021 systemematic review of nine studies found that low-fat diets appear to significantly decrease T levels in men.
Higher levels of exercise may cause low T as a study found long-distance runners may experience low levels. It is speculated that this might be due to inadequate energy and improper nutrition.
Logan Spader 