How to boost testosterone – 5 tips not just for men over 40

Author: Ondrej Stovicek

Testosterone is a male hormone that plays a crucial role in the lives of all men. Higher testosterone equals more strength, confidence, physical and mental resilience, and, last but not least, higher libido and sexual performance. Conversely, low testosterone levels in men mean low self-confidence, irritability, muscle loss, low libido, and poor sexual performance. Reading this, who wouldn’t want to increase their testosterone levels? Especially since testosterone levels naturally decline with age.

For those of you serious about boosting your testosterone, here are 5 effective tips that are guaranteed to increase your testosterone. They may seem simple, but that’s what makes them so effective.

Regular exercise at high heart rates

Consistency is the most important thing when it comes to exercise. My friend’s grandfather, who remained 100% functional and active into old age, used to say that you need at least one drop of sweat every day. You don’t have to work out for hours or lift heavy weights, but try exercising at least every other day, ideally every day. Even 15 minutes will do—you can surely find the time for that.

Try various Tabata workouts, which involve interval training that pushes your heart rate to high levels. In English, this is referred to as putting your body into “run for your life” mode, which is perfect for testosterone production. If I had to pick one example, start with Valihora’s Tabata routine here: https://youtu.be/QD3ePzIugQQ?si=s-ghZ15HR3R2I1EW. If you work out consistently for 2 weeks, you’ll immediately feel your testosterone levels increase.

Cold showers every day = higher testosterone

A cold shower shocks your body, rewarding you with increased testosterone production. Again, you’ll need to practice this regularly for at least 1–2 weeks to start noticing positive effects.

How to do it? Definitely take your cold shower in the morning, not in the evening. A cold shower in the morning will wake you up beautifully, leaving you ready to tackle the day with a clear mind. Shower for at least 1–2 minutes. Start with your legs up to your waist for 30 seconds, then gradually move upward to your head. Spend the remaining time showering your shoulders, back, and chest, letting the cold water flow downward. After some time, you might notice a very specific sensation in the areas where testosterone is produced in men. That’s a good sign—you’re on the right track to higher testosterone levels.

Regular and sufficient sleep

This may sound trivial, but there’s nothing worse for testosterone levels than staying up late and getting short, poor-quality sleep. I highly recommend going to bed before midnight—there’s a saying that the sleep you get before midnight counts double.

Your sleep should last at least 7–8 hours. I believe you’ll appreciate this habit not just for its effect on your testosterone levels. If your body and mind don’t regenerate properly during quality sleep, you can hardly expect optimal testosterone production. Reflect on your daily rhythm and give this point extra attention.

Protein-rich diet and intermittent fasting

A diet consisting mainly of carbohydrates (sugars) and saturated fats is a surefire way to kill your testosterone. To boost your testosterone, reduce your intake of bread, completely cut out sugary drinks, and add more protein-rich foods (meat, eggs, plant-based proteins) and healthy fats.

Ideally, your biggest meal of the day should be breakfast, followed by a moderate lunch and a light dinner. At least twice a week, try fasting from lunch until the following morning. This creates an 18-hour fasting window, during which your body, accustomed to regular sugar intake, experiences a small shock. This triggers hormone production, including testosterone.

Minimizing smoking and alcohol consumption

And last but not least, this one is probably self-evident, though we may be reluctant to admit it. A few cigarettes and a couple of beers a day might help you grow a nice beer belly and clog your arteries, but they won’t do anything for your testosterone levels.

I’m not suggesting you become a teetotaler or give up all your vices, but if you’re serious about your testosterone, try to cut back. Have a cigarette as a reward (after a Tabata session or quality sex, for instance) and enjoy a beer with lunch, but avoid smoking a pack a day and downing five beers in front of the TV every night.

If you do indulge, be prepared to accept that low libido, poor sexual performance, irritability, and low self-confidence may become your destiny.