Low testosterone doesn’t just have implications for your bedroom prowess. It can also leave you with an uneven mood, low energy, reduced bone density and a greater risk of serious health concerns like heart disease and cancer.

Never fear, though. Although a decline in testosterone begins around the time you turn 30, there are simple, natural action steps you can take to increase your body’s testosterone production and help you feel more like a man than ever.

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Exercise Right

The gym is often considered a place where a man shows that he’s a man, and when it comes to testosterone levels, that idea makes sense. Regular exercise can help you get this hormone to its peak level. However, not just any exercise will do the trick. The ideal workout will involve intense effort, feature short rests between sets and won’t last too long, as sessions over 60 minutes can actually hurt your testosterone levels.

Practice weightlifting, too. Strength training has been associated with greater testosterone production. As with cardio exercise, go for intensity in your weight routines. It’s better to do fewer reps with heavier weights than to do more reps at a lighter level. Also, opt for exercises like squats that require effort from more than one set of joints, as such full-body exertion gives your testosterone levels a major boost.

Rethink Pharmaceuticals

Medications are supposed to keep you healthy, but oftentimes, they have unpleasant side effects. One of these can be a reduction in testosterone levels. If you regularly take prescription drugs and also deal with testosterone issues, it might be time to reevaluate your medical situation.

Of course, you should never drop your prescriptions without the supervision of a medical professional. A naturopathic practitioner will help you uncover the root cause of your health concerns and, if advised, guide you through the process of reducing your dependence on pharmaceuticals.

Get Enough Sleep

Sometimes the very best thing you can do for your body is to do nothing. Studies have shown that men who get a good night’s sleep have higher testosterone levels in the morning than those who get inadequate rest. Sleep is important for achieving balanced hormone levels, including testosterone.

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Aim for seven to nine hours of shut-eye each night. If this is a struggle for you, avoid lighted screens for a few hours before bed, keep your room completely dark and play white noise in the background as you settle down for sleep.

Eat Good Fats

Extra pounds can suppress testosterone, but that doesn’t mean that you should cut all fats out of your diet. Rather, healthy fats actually boost your testosterone levels, so it’s important to include monounsaturated fats in your diet. Good sources include avocados, olive oil, nuts and fish.

Don’t exclude all saturated fats, either. These are an important source of cholesterol, which has been tied to sufficient testosterone levels. Saturated fats can be found in whole eggs, red meat, cheese and coconut oil.

Supplement Wisely

Despite their promises to beef up your manliness, artificial testosterone supplements aren’t necessarily beneficial. However, there are some vitamins and minerals that have been shown to help with testosterone production and are also valuable for overall health and wellness.

Just six weeks of increasing your intake of zinc may be enough to make a difference in your testosterone levels. Protein-rich foods, such as lean meats, are one of the best sources of zinc, while fiber-rich foods can impede zinc absorption. If you can’t get adequate zinc from your diet, consider supplementation, but don’t take more than 40 mg per day.

Vitamin D is also helpful for increasing testosterone naturally. Studies have shown benefits from a year of vitamin D therapy. The sun is the best, most natural way to get more vitamin D for your body, but of course, you must take care not to damage your skin in the process. For those who prefer to supplement, D3 is the variety that is generally recommended for use.

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Meghan Ross is a freelance writer covering all things home and living. Her work can be found on Examiner.com.