LOW TESTOSTERONE? — Here's How to ACTUALLY Increase Testosterone Naturally

Feeling Sluggish? Here’s How to Boost Testosterone Naturally

Testosterone is more than just a “male hormone”—it plays a crucial role in everything from muscle growth and fat distribution to mood and energy levels. If you've been feeling off, low testosterone could be part of the reason. The good news? You don’t always need pills or prescriptions. There are science-backed ways to increase testosterone naturally—starting today.

Let’s break it down with some of the most effective, doctor-approved strategies from Dr. Jordan Wagner (aka Doctor ER).

1. Get Moving with Strength Training

Exercise—especially strength training—is one of the most powerful natural testosterone boosters. Lifting weights and doing high-intensity interval training (HIIT) have been shown to significantly increase testosterone levels. According to the Journal of Strength and Conditioning Research, men who lift regularly have higher testosterone than those who don't.

Hit the gym, pick up some weights, and focus on building lean muscle. Not only will you feel stronger, but you could also see measurable hormonal benefits.

2. Don’t Skip Your Vitamin D

Vitamin D isn’t just for bone health—it’s essential for testosterone production too. Studies have shown that men with higher vitamin D levels also tend to have more testosterone. Try to get 15-30 minutes of sun exposure daily, and consider a quality vitamin D3 supplement if your levels are low.

3. Prioritize High-Quality Sleep

Sleep is when your body repairs, recharges, and yes—produces testosterone. Poor sleep can tank your levels. Aim for 7-9 hours of uninterrupted sleep each night. If you struggle to fall asleep or stay asleep, start with simple changes: a consistent bedtime, limiting blue light before bed, and avoiding caffeine late in the day.

4. Clean Up Your Diet

What you eat directly affects your hormones. Whole foods, healthy fats (like those found in avocados and nuts), lean proteins, and leafy greens are your testosterone-boosting allies. Avoid processed foods, added sugars, and alcohol, which can disrupt hormone balance.

5. Stress Less (Seriously)

Chronic stress increases cortisol, a hormone that works against testosterone. Managing stress through breathwork, meditation, physical activity, or even short breaks throughout the day can help keep cortisol levels in check—and testosterone production steady.

6. Watch Out for Endocrine Disruptors

You might not realize it, but some everyday chemicals can mess with your hormones. BPA (commonly found in plastics), parabens (in many personal care products), and even some pesticides can act as endocrine disruptors. Try switching to glass containers, using fragrance-free skincare, and eating organic when possible.

Final Thoughts from Doctor ER

Your body already knows how to produce testosterone. These natural habits are about supporting that process. While testosterone replacement therapy (TRT) is an option for some, starting with these lifestyle changes is safer, cheaper, and often more sustainable.

If you're ready to feel stronger, leaner, and more like yourself, give these natural testosterone-boosting tips a try.