8 Ways to Naturally Increase Testosterone: Exercise, Diet, Sleep

9 Foods That Will Naturally Increase Your Testosterone Levels

These habits can lead to more energy, a better mood, and a strongerbody. And if you ever need extra support, medical options are there tohelp. Just 30 minutes of walking, liftingweights, or doing push-ups can help. “Most processed foods contain hormone-altering chemicals that can wreak havoc on (among other things) your testosterone,” says Patel. Males diagnosed with clinical hypogonadism may be prescribed testosterone replacement therapy TRT is rarely, if ever, used in females with low testosterone, who may benefit more from estrogen replacement therapy (ERT). Though some healthcare providers will prescribe testosterone replacement therapy to compensate for the imbalance, others recommend the gradual discontinuation and substitution of the opioid.

Try to minimize daily exposure to bisphenol-A (BPA), parabens, and other chemicals found in some types of plastic. According to another review, zinc supplementation could also benefit men with low testosterone levels and infertility, particularly if they have a testosterone deficiency. What you eat can affect levels of testosterone as well as other hormones. Vitamin D is crucial for the development of the sperm cell and maintenance of high sperm count and quality.

Excess body fat, especially around the abdomen, is linked to lower testosterone levels. Regular exercise and a balanced diet can help maintain an optimal weight. Strength training and high-intensity interval training (HIIT) are some of the best ways to naturally increase does testosterone increase size in adults. Lifting weights, especially compound exercises like squats and deadlifts, stimulates testosterone production. To increase testosterone levels in men, they should avoid plastic containers and try to use glassware, especially when heating food mostly.

Weight loss with both high-protein and high-carbohydrate diets for those who are overweight or obese has been shown to boost testosterone. And weight loss can also help those with sleep apnea boost their testosterone levels (we summarize what the science says about taking testosterone if you have sleep apnea here). Blood sugar spikes, like the ones you get from eating sugary snacks or simple carbs, can tank your testosterone levels. But if you’re not getting enough quality sleep, your body can’t produce testosterone as efficiently or effectively. In one study, researchers at the University of Chicago found that young men who slept less than five hours a night for one week had lower testosterone levels than when they were fully rested. First, specific types of exercise actually cause our body to produce more testosterone.

Your testosterone during the day can dip as much as 15 percent if you’re sleeping as little as 5 hours (19). Too many of us stay up that extra hour, watching junk on TV or messing around on our phones. Lack of quality sleep can leave you too tired to eat well or sneak in a workout the next day. Bonus points if you’re into HIIT workouts; high-intensity interval training is among the most effective workouts to boost T (18). We pack our foods in it, drink our water and other beverages from it. In fact, it’s so ingrained in our lives that it’s started to leach into our bodies—literally. Testosterone is not a dude-bro enhancement hormone that makes men aggressive and act out the stereotype of the jock or bully in every teenage movie of the 1980’s.

Onions and garlic are your allies in the kitchen and in the bedroom. Both raise levels of a hormone that triggers your body to make testosterone. And both have high levels of natural plant chemical called flavonoids, which may safeguard your li’l swimmers against damage.

A much better option for those of us who don’t “need” to train for endurance, would be something like low-pace walking or hiking. The age-old questions spanning around the fitness industry in relation to hormones and workout timing are;— Should you train in the morning or evening for better testosterone levels? — Should you hit the weights before cardio or the other way around? Sure, there are many opinions, but the actual evidence is suggesting that yes, cardio before weights is more ‘anabolic’.

A deficiency in zinc can lead to decreased testosterone levels, which can negatively impact muscle growth, energy, and sexual health. The inclusion of zinc in TestoPrime ensures that your body has the support it needs to maintain optimal testosterone levels. As men age, particularly after the age of 40, testosterone levels naturally begin to decline. This drop can lead to a variety of issues, including erectile dysfunction, low energy, reduced muscle mass, and overall decline in vitality.

On the flip side, libido levels can be negatively affected by alcohol, drugs, anxiety, disease, fatigue, menopause, life circumstances, history of sexual abuse, religious traditions, and more. Using TestoPrime correctly can help optimize your results — especially if your goal is to improve libido, combat erectile dysfunction, and restore confidence in your sexual health. Studies have shown that fenugreek may improve testosterone levels and symptoms related to low testosterone such as low libido (28). Hit the gym and you could definitely see your testosterone levels get swole.

While you want to eat more foods that boost testosterone, the following foods you want to avoid in order to support your T levels. Following a nutritious diet and healthy lifestyle using some of the tips outlined above can help optimize testosterone levels and promote overall health. Exercise is one of the most effective ways to prevent many lifestyle-related diseases. Not only that but it can also boost your testosterone levels. Generally, total testosterone levels below 300 ng/dL (nanograms per deciliter) may indicate low T, but it’s nuanced.