🔺 7 Ways To Increase Testosterone In 2026, At Any Age

I’ve made lots of videos and articles about increasing testosterone levels.

But today, it’s 2026 and I’m simplifying and summarizing the best lifetime testosterone-boosting and hormone-optimizing methods you can use forever, regardless of your age or current testosterone levels.

This isn’t about trendy tactics.

It’s about natural, clinically and empirically backed methods that actually work in the real world.

We’ll start with the harder lifestyle changes and end with the easiest and fastest ways to boost testosterone.

1. Optimize Your Diet

Calories Matter

Constantly dieting or eating at a caloric deficit increases stress hormones, which can lower testosterone levels.

But eating too many calories and becoming overweight raises estrogen, which also lowers testosterone.

You must balance cortisol and estrogen to optimize testosterone levels.

Fats

You need to consume fats, especially from sources with cholesterol, which is crucial for hormone production.

I eat 2–3 whole eggs a few times a week (about a dozen per week).

The yolk is beneficial for testosterone.

Avoid omega-6 fats from seeds and vegetable oils.

Instead, supplement with omega-3 fish oil (2–5g/day) and 1 tablespoon of extra virgin olive oil.

Carbs

Carbs increase insulin, which helps boost total and free testosterone.

You don’t need a high-carb diet, but some healthy, low-sugar, unprocessed carbs are beneficial.

Keto and carnivore diets typically lower testosterone.

Protein

Animal protein boosts testosterone. It’s also worth knowing about the 30% drop in testosterone over the past 17 years.

Focus on whole eggs, grass-fed meats, pasture-raised chicken, and wild-caught fish.

 

I also add in whey isolate protein when I’m busy.

Avoid processed meats and cheap protein sources.

Eat about 1 gram of protein per pound of body weight.

Meal Frequency

Eat 4–5 smaller meals daily. Intermittent fasting is not ideal for testosterone.

If You Need to Lose Fat

Try to burn more calories through exercise rather than drastically cutting food intake.

2. Improve Your Sleep

Sleep is critical for hormone production, especially testosterone and growth hormone.

Cutting sleep to 5 hours a night can plummet testosterone levels in just days.

Most people need 7–8 hours of quality sleep.

The best test? Wake up without an alarm and feel energized throughout the day. If you need coffee or pre-workouts to function, you’re sleep-deprived.

Go to bed around 10 PM and wake up naturally.

And if you suffer from sleep apnea, it’s absolutely killing your testosterone.

3. Exercise the Right Way

Lifting Weights

Resistance training is #1 for testosterone.

Use weights, machines, or cables—whatever you prefer.

Train 3–5 times per week for about 1 hour.

More than that increases cortisol and lowers testosterone.

Cardio

Limit strenuous cardio. Too much can raise cortisol.

Instead, do brisk walks for 10–20 minutes in the morning and around meals.

Do this 2–4 times daily, totaling 20 to 75 minutes of light movement per day.

4. Manage Stress

Stress increases cortisol, which suppresses testosterone. Learn to manage both physical and emotional stress.

Tips:

• Get rid of toxic people
• Limit exposure to negative media
• Stop obsessing over the past or worrying about unlikely future events
• Exercise in moderation
• Stimulate your brain with new learning

It’s easier said than done, but you must act, not react, to people and your environment. I can also recommend my favorite supplements and herbs for stress management in the description below.

Remember, the real opposite of testosterone isn’t estrogen—it’s cortisol.

And most people today are swimming in cortisol all day long.

5. Use the Right Supplements

Most of us are deficient in key nutrients.

And while 95% of testosterone-boosting supplements are ineffective, a few do work—if taken in the right dosage and form.

I’ve personally used natural testosterone booster for over 20 years –  it’s safe, effective, and clinically proven to work.

6. Get Sexually Aroused More Often

Sexual arousal quickly boosts testosterone and dopamine. It can nearly double levels in minutes.

If you can’t get aroused, it’s likely because your testosterone is already low—this creates a negative spiral.

Follow everything in this video to break that cycle. Use your imagination, and remember: use it or lose it.

7. The Easiest Method? Subscribe

Okay, I’m joking a bit — but seriously, I do have a lot of great articles that dive deeper into testosterone optimization. It’s free for my readers and subscribers.

Final Thoughts

Don’t just listen—take action.

Start with one or two of these methods today. You don’t have to do everything all at once, but you must start.

Testosterone won’t rise on its own. Aging and life stress will only make things worse.

Take control now—your body, your partner, and your future will thank you. I promise you’ll look, feel, and perform better.

You’ll only wish you started sooner.