Top 10 Ways to Increase Testosterone Naturally and Overcome Low T
REVIEWED BY DR. KEVIN SCHULTZ
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In this eye-opening episode of the Foundational Health Podcast, Dr. Kevin Schultz discusses the alarming decline of testosterone levels in American males and offers actionable insights on how to naturally boost testosterone and overcome low T. Discover the top 10 natural methods to increase your testosterone levels—from dietary changes and exercise to the benefits of sunlight and proper sleep.
Dr. Schultz also explores the controversial topic of Testosterone Replacement Therapy (TRT), highlighting its potential risks and side effects. Whether you're considering TRT or looking for natural alternatives to solve your low T challenges, this episode arms you with the knowledge to make informed decisions about your health.
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The Testosterone Crisis: Why This Matters Now
American males 15–39 have seen ~25% decline in testosterone over 15 years; many doctors now normalize levels that are, in reality, suboptimal for age. Dr. Schultz notes a 75-year-old male in Okinawa often outpaces a 45-year-old American in T levels—clear proof this isn’t “just aging.”
So why is this important? Well, it’s bigger than libido. Testosterone has a massive impact on many areas of men’s (and women’s) health T influences sleep, bone density, muscle maintenance, energy, and red-blood-cell production—so low T impacts both quality and length of life.
What’s causing all of this? Nutrient deficiencies, processed food, gut disruption (incl. meds/chlorinated water/alcohol), low vitamin D/sun, obesity, low movement, and certain prescriptions (e.g., statins).
10 Natural Ways to Boost Testosterone
1) Eat Testosterone-Boosting Foods
Your body simply can’t produce testosterone (or balance any hormone for that matter) without having the nutrients it needs. A healthy, well-rounded, whole-food diet is essential for boosting testosterone.
What to do
Build each meal around high-quality protein (aim ~0.75–1.25 g per lb of ideal body weight; practical target: 30–50 g per meal). Sources: 100% grass-fed beef, wild salmon, pastured eggs.
Prioritize healthy fats: organic coconut oil, full-fat A2/grass-fed fermented dairy (kefir/yogurt), avocados, nuts/seeds, high-quality fish oil. Lowering healthy fat decreases T—don’t make that mistake.
Choose complex carbs: steel-cut/overnight oats, quinoa, wild/brown rice, sweet potatoes, and plenty of fruits/veggies for energy, mood, and training performance.
Why it works
Cholesterol-derived hormones require adequate dietary fat; protein supports lean mass and satiety (less overeating → lower adiposity → better T).
Quick plate template
½ plate produce (color variety)
¼ plate protein (30–50g)
¼ plate starch (quinoa/sweet potato/oats) + 1–2 Tbsp added healthy fat
2) Supplement Smart
When it comes to boosting testosterone, supplementation doesn’t have to be complicated. Dr. Kevin discusses giving your body the basic additional nutritional support it needs to function at its best. As always, it’s important to note supplementation does not replace a healthy, whole-food diet. It only supports one.
Foundation first (daily):
Multivitamin, spore-based probiotic, EPA/DHA fish oil, Vitamin D3 + K2 (“Foundational Four”) to cover common deficiencies affecting gut, immune, brain, heart—and hormones.
Targeted add ons:
Testro Balance (NutriDyn) for T support.
Core Aminos (essential amino acids) to close protein gaps—Dr. Schultz starts his day with EAAs to support protein synthesis without breaking a fast.
Pro tip: Keep food journals for 2 weeks; if you’re missing the protein mark by 20–40 g/day, EAAs can be the easiest plug.
3) Remove Testosterone Killing Foods
What to eliminate or sharply limit:
Sugar & refined grains (white breads, bagels, crackers, white pasta/rice, quick oats): they behave like sugar → chronically high insulin → insulin resistance → low T. Type 2 diabetes roughly doubles the odds of significantly low T.
Alcohol, a gut and hormone disruptor; keep it out while you’re restoring T.
Why it works:
Improved insulin sensitivity restores the hormonal environment needed for androgen production.
4) Intermittent Fasting & Occasional 24-hour Fasts
Intermittent fasting can have a strong impact on boosting testosterone and human growth hormone. The practice consistently has shown 200–400% increases in T in studies referenced by Dr. Schultz. A 24-hour fast can increase HGH ~2000%, which synergizes with T for fat loss and recovery.
How to implement (ramp-up plan)
Week 1–2: 12:12 (12-hr eating window)
Week 3–4: 14:10
Week 5+: 16:8 most days; once every week or two, try a supervised 24-hour water/electrolyte fast if appropriate. (Consider medical guidance if you have conditions or take medications.)
5) Strength Training + HIIT = Hormonal Power Combo
It’s no secret that exercise—especially strength training and high intensity interval training—is huge for testosterone and hormone health. Here are some top tips for strength training:
Lift 3×/week: full-body emphasis, 6–12 reps with challenging sets (large muscle groups move T the most). Make reps hard—don’t just count them.
HIIT 1–2×/week: 20–60 sec near-max effort → 20 sec to 3–4 min easy recovery, 3–10 rounds. Fat burn can persist up to 36 hours; HIIT may burn 3–9× more fat than steady state.
Sample week
Mon: Full-body lift (squat/hinge/push/pull/carry)
Wed: HIIT sprints or bike intervals
Fri: Full-body lift
Sat: HIIT circuits (rower/assault bike/KB swings)
6) Vitamin D and Midday Sun
Vitamin D is a key nutrient for hormone balance, and the best source is from sunlight. Aim 20–30 minutes midday with as much skin exposed as practical (UVB → D3 synthesis → higher T). Food contributes only a small proportion of D3 vs. sun.
Winter strategy
Keep training + supplement D3/K2; use red/orange indoor lighting in the evening to protect sleep (see next section).
7) Sleep: Use the 10–3–2–1–0 Formula
Don’t miss out on one of the most powerful tools your body has for healing and operating at it’s best. Protect your sleep as much as you can by following the 10-3-2-1-0 rule for sleep.
10 hours before bed: stop caffeine
3 hours before bed: stop food & alcohol
2 hours before bed: stop work/stress; taper water
1 hour before bed: no screens; use red/orange bulbs to avoid blue light
0: no snooze button
Target 7–9 hours nightly; every cell’s circadian clock depends on it for hormone balance (including cortisol rhythm that influences T).
8) Hydrate Properly
Hydration is one of the most underestimated drivers not only for boosting testosterone, but for overall health. Yet so many of us are chronically dehydrated.
Drink ½ your ideal body weight (lb) in oz of water daily; sip (don’t chug). Add electrolytes (Dr. Schultz favors clean formulas like LMNT).
Filter chlorine, microplastics, pharma residues, and PFAS/“forever chemicals” that can impair hormones; avoid heavy water intake within 1.5–2 hours of bedtime.
9) Lower Body Fat Percentage
As body fat rises, T falls; the protocol above—sugar removal, strength + HIIT, proper sleep—systematically reverses that curve.
Milestones
Reassess body comp every 4–6 weeks
Re-test labs (see #10) at ~8–12 weeks and again at 24 weeks to confirm trends
10) Educate, Test, and Execute
Set your mindset right. Boosting testosterone is a healing process, not an event—give it 60+ days, then make it your lifestyle. Many men can double, triple, even quadruple T with disciplined consistency.
If you’re not testing, you’re guessing. Use an at-home “Testosterone Free” blood-spot panel that covers total T, free T, SHBG, and albumin for a complete picture.
TRT: Know the Risks Before You Decide
Common side effects of testosterone replacement therapy (TRT) are acne, anger/mood swings, worsened sleep/sleep apnea, testicular shrinkage, gynecomastia (1 in 4 men), loss of libido, and infertility. Sperm counts can drop to zero within 2–4 months on TRT for some men, and not all recover.
Hematology risks: TRT can raise odds of polycythemia dramatically (Dr. Schultz cites ~315% increased odds). Thicker blood leads to higher risk of hypertension, myocarditis, clots, stroke, heart attack.
Physiology caveat: Exogenous T can shut down LH/FSH signaling; your brain “decides” the testes aren’t needed—leading to long-term dependence.
If you still pursue a non-lifestyle route:
Choose clinics that micro-dose and do comprehensive testing.
Consider peptide therapy (e.g., BPC-157, TB-500) or organ/glandular supplements first; this area shows promise but research is still developing—proceed with caution.
Key Takeaways
Food, sleep, sun, strength, and fasting are the big wins.
Cover nutrient gaps with the Foundational Four; consider Testerol Balance + Core Aminos.
Test → act → re-test every 8–12 weeks to validate progress.
FAQ: Frequently Asked Questions About Testosterone
How fast will I notice changes?
Many feel better energy/libido/drive within 6–8 weeks; full restoration can take 3–6 months of consistency (and beyond as a lifestyle).
I’m over 50—can I still raise T naturally?
Yes. Age isn’t destiny—the lifestyle levers work at any age (sunlight, protein, lifting, sleep, insulin sensitivity).
Which lab markers should I order?
A “Testosterone Free” panel reporting total T, free T, SHBG, and albumin gives a full picture (available through the Foundational Heal Lab)
Is TRT ever appropriate?
It may be considered for true hypogonadism under medical supervision, but weigh risks: fertility loss (sometimes permanent), hematologic/cardiac risks, and potential lifelong dependence.
What about peptides vs. TRT?
Peptides like BPC-157/TB-500 show promise for performance/repair, but human research is still developing—if you go this route, use a knowledgeable clinician and proceed cautiously.
Do healthy fats really help?
Yes—lowering healthy fat intake reduced T in research Dr. Schultz cites; include quality fats daily.
Resources
Exposure to Endocrine Disrupting Chemicals and Male Reproductive Health - Frontiers in Public Health
TRT Side Effects in Men: What The Science Says - Hone Health
Peptides vs TRT (Testosterone Replacement Therapy) - Muscle and Brawn
Benefits & Risks of Peptide Therapeutics for Physical & Mental Health - Dr. Andrew Huberman
8 Proven Ways to Increase Testosterone Levels Naturally - Healthline
