10 Natural Ways to Boost Testosterone Naturally 1. Strength Training Lifting weights, especially compound exercises like squats and deadlifts, stimulates testosterone production and helps build lean muscle mass. 2. Eat Healthy Fats Include avocados, nuts, seeds, and olive oil. These healthy fats support hormone synthesis and keep testosterone levels balanced. 3. Prioritize Better Sleep Aim for 7–9 hours of deep, restorative sleep. Poor sleep lowers testosterone and disrupts hormonal balance. 4.