How to Naturally Boost Your Testosterone to Burn More Fat

woman posing with a dumbbell
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If you thought testosterone was only something men needed, you’d be wrong. While testosterone is the primary male sex hormone, women have—and need—testosterone, too. Among its many functions, testosterone is crucial for healthy metabolic function. In fact, it’s one of the most potent fat-burning hormones in the human body. And as genetics dictates, women generally have about 15- to 20-fold lower concentrations of testosterone than men. Luckily, there are simple ways for everyone to boost their testosterone levels naturally, and in turn, burn more fat.

1. Cut Out Sugar and Processed Foods

Whenever you eat sugary foods or refined carbs, your insulin and blood sugar skyrocket, which decreases your testosterone levels. Eat fewer refined, processed foods and more protein-packed foods like fish, eggs, nuts, beans, and meat. Also, incorporate plenty of fruits and vegetables into your diet—cruciferous vegetables like broccoli or leafy greens like spinach are best for boosting testosterone.

2. Increase Your Intake of Good Fats

By now you probably know that fat itself is not always the enemy—it’s the type of fat you eat that affects your health (and your weight). Choose healthy fats—flax, olive and peanut oils, avocados, and fish. Consider adding a flax or fish oil supplement to your diet, too. These types of fats are essential to testosterone production; aim to get 20% to 30% of your caloric needs met by these healthy fats.

3. Limit Your Alcohol Intake

Most of us enjoy a nice glass of wine or a few cocktails now and then, but the truth is this: alcohol has the potential to disturb many of the body’s natural hormonal processes, including testosterone production. While an alcoholic beverage a day isn’t going to be harmful, any more could impact your body’s production of testosterone. So if you’re trying to burn fat and gain muscle, limit your alcohol intake.

4. Don’t Skimp on Sleep

No, you are not the only human on the planet for which the CDC’s recommendations for getting at least 7 hours of sleep a night do not apply! Sleep is as important to building muscle and burning fat as your workouts themselves. So many important processes happen while you sleep that help your body recover, maintain a healthy metabolism and get stronger. Skimping on sleep will inhibit your body’s testosterone production and raise cortisol levels—making your body cling to fat instead of burn it.

5. Make Sure You're Getting the Right Vitamins and Minerals

Supplement a healthy diet with zinc, magnesium, ​and Vitamin D: these three powerful vitamins and minerals promote testosterone production and increase your muscle building capacity, in addition to being great for your mood and mental focus. B6 is another vitamin cited for its important role in testosterone production as well as its immune boosting function.

6. Lift Heavy Weights

Short, intense workouts are key to boosting your testosterone production and building muscle. Try HIIT workouts that include short bursts of high-intensity exercise. Go heavy with your weights; not so heavy that you’ll injure yourself, but heavy enough that it’s very challenging. This heavy lifting is what’s going to increase your testosterone levels—in turn, helping you burn fat and build muscle.

A Word From Verywell

Try these six tactics to ramp up your fat-burning ability. No, you're not going to grow a mustache or turn into a bodybuilder overnight. But yes, you will notice yourself getting stronger and leaner.

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