How to Naturally Boost Testosterone (And Why Infrared Saunas Can Help) 🧬

Let’s be honest: men don’t talk about testosterone.

It’s not exactly taboo — it’s just not something we bring up in casual conversation. Ask your buddies what their T levels are and you’re more likely to get a laugh than an answer.

But here’s the truth: testosterone starts to decline around age 30, and that slow, subtle drop can have real effects on energy, confidence, libido, and mental focus. I just turned 35, and I’ve become seriously interested in how to raise testosterone naturally — no pills, no shortcuts — just the right strategies and some discipline.

Here’s what’s worked for me — and why I believe infrared saunas are an underrated tool in the natural testosterone game.

Start with the foundation: Lose excess weight

Carrying extra fat, especially around the belly, can suppress testosterone. The more fat cells you have, the more likely your body is to convert testosterone into estrogen — the opposite of what you want.

Infrared sauna sessions are a helpful companion here. They improve metabolism, boost circulation, and promote thermogenic fat burning — especially when used daily in tandem with calorie control and exercise.

🎯 Pro tip: Try tracking your calories. For fat loss, I stick to 1,800–2,000/day. I cut out liquid calories entirely — no sodas, no alcohol when I’m cutting, just coffee, water, and sparkling water. Simple works.

Load up on healthy saturated fats

Testosterone is synthesized from cholesterol, so your body needs healthy fats to support production. Think: eggs, grass-fed beef, nuts, and yes — avocados.

Try to make at least 30–40% of your calories come from fat. A handful of almonds, an avocado, a few pastured eggs — these are your new best friends.

🥑 Fat is not the enemy. Just make sure it’s the right kind.

Lower stress (and cortisol)

Cortisol and testosterone don’t mix. When cortisol spikes, testosterone tanks. The antidote? Daily rituals that reduce stress and ground the nervous system.

Sauna sessions, especially infrared, are excellent for this. They help you reset, sweat out anxiety, and return to parasympathetic calm.

🧘🏽‍♂️ On stressful days, I double down on walks, limit alcohol, and use the sauna before a hot shower to drain all the tension.

Lift heavy. Go slow. Recover fully.

Resistance training is one of the most effective ways to boost testosterone — especially when you lift heavy, with good form, and stay consistent.

Aim for 4–6 reps per set. You should struggle on the last rep. Go slow. Focus on compound movements. And don’t forget recovery — which is where good sleep, protein, and sauna sessions come in.

💪🏽 No time? Try HIIT. Short bursts of high-intensity effort — even 20 seconds of all-out sprinting — have been shown to significantly raise T levels over time.

Check your zinc intake

Zinc is a critical mineral for testosterone production, sperm health, and overall hormone function.

Red meat, oysters, and shellfish are great whole-food sources. But if supplementing, start low: 25mg/day is plenty for most men.

⚠️ Don’t overdo it. High zinc for long periods can interfere with copper levels.

Get more sunlight ☀️ (Vitamin D = more testosterone)

Vitamin D isn’t just a vitamin — it acts like a hormone in the body, and low levels are strongly correlated with low T.

Try to get 10–20 minutes of sun exposure on bare skin, around midday. Supplements are helpful, but nothing beats the real thing.

🌊 I time my daily swims for peak sun — it’s a built-in dose of natural testosterone support.

Prioritize protein (especially post-workout)

Protein supports muscle repair, balances blood sugar, and provides amino acids needed for hormone production.

Lean meats, fish, eggs, whey, lentils — whatever your style, just get enough. I aim for at least 1 gram of protein per pound of body weight when training seriously.

And yes — use your infrared sauna 🔥

Regular far infrared sauna sessions do more than detox — they promote fat loss, improve sleep, and lower stress, all of which support healthy testosterone levels.

Plus, the heat exposure acts as a mild hormetic stressor, which may help regulate hormone pathways and improve metabolic function over time.

🧖🏽 I use mine daily — usually after a workout or in the evening. It’s become a ritual that grounds me, clears my head, and gets me ready for deep sleep.

Final Thoughts

There’s no magic pill for testosterone. But if you stack these habits — better food, daily movement, infrared therapy, sunlight, good sleep — you will notice the shift.

More drive. More clarity. Better workouts. Less stress. Testosterone isn’t just about muscles or libido — it’s about vitality.

And nothing I’ve found complements that lifestyle better than the infrared sauna.