How to raise my testosterone level naturally?

You can support testosterone naturally through nutrition, resistance training, and correcting relevant nutrient deficiencies; the effects of supplements and environmental factors may vary.

• Healthy fats: Include sources of omega-3s found in ruminant foods such as meat, cheese, and butter, while keeping overall fat and calorie intake balanced. 1
• Resistance training: A practical routine discussed was six sets of 10 repetitions of compound lifts such as squats or deadlifts, with two-minute rests, twice weekly. [e1:???|Resistance Training Routine]
• Vitamin D and boron: Correcting vitamin D deficiency may help optimize testosterone. Boron may temporarily lower SHBG and thereby increase available free testosterone; the discussed dose was 5–12 mg daily. 2
• Temperature and seasons: Testosterone tends to be higher in warmer, longer-day summer conditions and lower in winter. Cold exposure may also affect sex-steroid levels, possibly through indirect changes in blood flow, though the mechanism is not settled. 3