1. Exercise and lift weights

A large study showed that people who exercised regularly had higher levels of testosterone. All forms of exercise may help, but resistance training shows more promise in boosting testosterone levels in the short-term and long-term.

2. Eat balanced amounts of carbs, fat, and protein

Proper energy and nutrition are essential for improving testosterone levels. Overeating and undereating can both disrupt hormone levels. To maintain your testosterone levels, eat a balanced diet that includes mostly whole foods. Every meal should have a proper balance of fats, carbohydrates, and proteins.

3. Minimize stress

Stress elevates cortisol levels, which can contribute to erratic changes in testosterone levels. Stress can also lead to decreased libido, decreased sperm production, and mood changes.

4. Get some Vitamin D

Taking Vitamin D supplements may correct a deficiency in testosterone and help increase your testosterone levels. In addition to getting at least 15 minutes of direct sunlight each day, eat foods high in vitamin D such as salmon, egg yolks, mushrooms, fortified milk, and cereal products.

5. Supplement with Zinc

Zinc deficiency may contribute to a decrease in testosterone levels. To increase your zinc consumption, consider adding more dark greens, flax seeds, and pumpkin seeds to your diet.

6. Get plenty of high-quality sleep

The majority of the daily testosterone release in men occurs during sleep. Therefore, it is essential to get enough sleep to maintain your testosterone levels.

7. Ask your doctor about Ashwagandha

Ashwagandha has indeed been shown in some studies to increase testosterone. It is also effective in regulating hormones, boosting your immune system, relieving stress, and increasing your energy levels.

8. Avoid alcohol and drugs

Abuse of drugs and alcohol has been linked to lower testosterone. These substances interfere with testicular and hypothalamic-pituitary function. More than 90 percent of men with advanced liver disease also have low testosterone.

9. Minimize your exposure to estrogen-like chemicals

There are many estrogen-like, endocrine-disrupting chemicals in our environment. The major sources include DDT, dioxin, PCBs, BPA, PBB, phthalate esters, endosulfan, atrazine and zeranol. To limit your exposure, limit processed foods, use glass or stainless steel containers, choose organic produce, avoid using chemical fertilizers and pesticides, and avoid phthalates in your body-care products.

10. Keep the weight off

Men who carry more weight also have lower levels of testosterone. Testosterone levels can be boosted by lifestyle changes involving weight loss.