The sustainability of exercise-induced elevation of testosterone concentrations may not vary between endurance and resistance exercise; however, the underlying mechanisms may be different. Cumming et al. showed that both testosterone and luteinizing hormone (LH) synchronously peaked at 20 min of progressive intensity exercise on an ergometer. T-Testo increased in all groups after both types of exercise sessions, but the increase was more pronounced after the resistance training. While testosterone is often linked to masculinity, it also impacts cognitive function, emotional stability, and overall well-being.The mammalian target of rapamycin (mTOR) is a protein that plays a central role in regulating cell growth, metabolism, and hormone production, including testosterone.Testosterone levels naturally decline as men age.In the study by Manesh et al. , the increase in serum testosterone concentrations was not sustained at 20 min into the recovery.Plus, no other food beats an oyster when it comes to containing zinc, one of testosterone’s most important allies.She has served as a health editor at Livestrong.com and currently works as a freelance content strategist for health brands including Peloton, Everyday Health, and Verywell Health.For example, in the above-mentioned study by Kraemer et al. the increase in T-Testo was at 25 min after the start of the exercise, and thus it is possible that not only the intensity but also the duration of the exercise contributed to these results.With all these critical functions on its to-do list, it’s natural to be curious about how you can raise your testosterone. How to Increase Testosterone – 12 Proven Ways to Boost Low T Learn how men’s health is interconnected and why addressing overall wellness improves sexual health and vitality. Learn what causes low testosterone in men over 40, common symptoms, and treatment options to restore balance and vitality. Learn how diabetes affects sexual function and hormone balance, and what men can do to manage these challenges. Learn what every man should know about ejaculation, climaxing, common concerns, and when changes may signal health issues. Endurance or aerobic exercise refers to any type of cardiovascular conditioning where breathing and heart rates increase for a sustained period of time. The majority of the work presents the data on either serum or plasma testosterone, while some report on the salivatory hormone. However, analysis of the existing literature demonstrates a large degree of inter-individual and inter-study variability in hormonal changes during exercise. She specializes in mental health, sleep, and women's health content, blending evidence-based health reporting with person-first storytelling. Should you boost testosterone naturally? If you’ve never heard of HIIT training, we can assure you it has nothing to do with hitting anyone. Without these microscopic freeloaders, you would starve to death because your body could not harvest nutrients from the food you eat. Probiotics are beneficial bacteria that thrive in the gut and help your body metabolize food. (They’re also full of omega-3 fatty acids that have a wealth of other benefits.) But some nuts are more effective than others. That’s important to our point here because, as it turns out, stress raises cortisol levels in the blood (20). If you want to provide yourself the best chance of being able to take advantage of the testosterone boost provided by your exercise and dietary discipline, do your best to alleviate stress in your life. While the estrogen/testosterone relationship is often exaggerated in the negative, there is no exaggerating the negative effect of cortisol on testosterone levels. Within an hour or so after sex, your testosterone levels will probably return to where they were. It also contributes to improved muscle mass and strength, making it a valuable addition to natural testosterone boosting secrets. Ashwagandha has been shown to reduce cortisol levels, which can indirectly support testosterone production. Several herbal supplements are renowned for their potential to boost testosterone naturally. Quality sleep is essential for the body's restorative processes, including hormone production. This decrease can lead to various symptoms, including reduced libido, fatigue, decreased muscle mass, increased body fat, and mood swings. Low testosterone levels can contribute to feelings of fatigue, depression, and irritability, impacting overall quality of life. Whether you're looking to enhance athletic performance, improve your mood, or simply feel more energized, understanding how to naturally boost testosterone can be a game-changer. In addition to working on your diet, strength-train 3 times a week to increase your testosterone levels by as much as 20 percent in 11 weeks. Testosterone is a “natural steroid,” says Dr. Eleftherios Diamandis, professor in the Laboratory Medicine and Pathobiology department at the University of Toronto. We process personal information and consumer health data to provide you with our products and services and maintain essential website functionality. Hone-affiliated medical practices are independently owned and operated by licensed physicians who provide services using the Hone telehealth platform. Hone is an online clinic that helps men and women manage their health. Ginger consumption has been linked to enhanced testosterone production, especially among males with oxidative stress conditions. The consumption of complex carbohydrates is important for optimizing testosterone levels and maintaining energy. However, proper levels of this key hormone are also necessary to stimulate sexual desire, increase libido, heighten arousal and ensure sexual satisfaction for both men and women. We are here to help you achieve your optimal sexual health, and full-body aesthetic goals. Learn hidden causes like hormones, stress, and nutrient deficiencies. Wondering why your hair is thinning despite good health? Explore how beard transplantation works, who qualifies for the procedure, and how it creates fuller, natural-looking facial hair. Learn how they can improve health and confidence—read the article now! Brain Fog — What It Is, Symptoms, Testing & Treatment (Comprehensive Guide) Limiting alcohol consumption can help maintain healthy testosterone levels and overall hormonal balance. Ginger not only supports testosterone production but also reduces inflammation, which can positively impact overall health and recovery from exercise. Additionally, minerals like zinc and magnesium are vital for maintaining healthy testosterone levels. Disrupted or insufficient sleep can lead to lower testosterone levels and impaired overall health. Ensuring 7-9 hours of quality sleep each night and incorporating stress-reduction techniques like meditation, yoga, or deep-breathing exercises can help maintain optimal testosterone levels. You’re probably most familiar with testosterone as the sex hormone responsible for defining “manhood.” And yes, it does. However, low testosterone in men has especially become a major health issue today. Did you know the average 75-year-old Okinawan male has much higher levels of testosterone than the average American male who is 30 years younger, and today, low testosterone in males is rapidly growing? Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. Alternative medical options like Clomid and hCG therapy may help stimulate natural testosterone production. Certain lifestyle choices can suppress natural testosterone production. Understanding this decline and its effects can help men take proactive steps to maintain healthy hormone levels. There are effective, science-backed ways to boost testosterone naturally and medically. Some promising studies in older men have shown a direct correlation between exercise and basal plasma testosterone concentrations; however, conclusions are still preliminary until a greater depth of literature is available . Intermittent fasting allows your organs to rest, especially your liver, which is so crucial for naturally balancing hormones, especially testosterone.Insulin interferes with testosterone production and testosterone levels in the blood, which typically means testosterone levels drop when insulin levels rise to meet elevated levels of blood sugar (23).Try making these changes to try and increase your natural testosterone levels.What is true is that if you engage in strength training and up your protein consumption accordingly, you will help produce more powerful muscles that release more testosterone when they’re activated.Kumagai et al. investigated the effect of a 12-week aerobic exercise intervention on circulating serum testosterone concentrations in overweight/obese men.Boosting testosterone levels, then, can be a smart course of action if you want to enjoy more robust all-around health. Fortunately, there are some things you can do to boost your testosterone levels as long as an underlying health issue isn’t causing the problem. Dr. Gary Wittert, head of the School of Medicine at the University of Adelaide in Australia, stated that weight loss has a predictable and linear relationship with increased testosterone naturally. That means you want to find ways to naturally relieve stress to keep your testosterone levels up. Research shows that it also promotes youthful vigor, enhances muscle strength and endurance, and increases testosterone levels. (Incidentally, eating testicles was an early form of sports doping,²⁵ with ancient Olympians gnawing on raw animal testes to boost their athletic performance.) “There is an increasing amount of evidence pointing to a possible correlation between high accumulation of certain plastic materials (BPA, phthalates) in blood and altered hormonal levels,” says Dr. Ioannis Prassas, a scientist in pathology and laboratory medicine at Toronto’s Mount Sinai Hospital who frequently collaborates with Dr. Diamandis.¹⁶ However, there are lifestyle practices you can adopt that will bring benefits whether you’re low on testosterone or not. A new study links Ozempic (semaglutide) to higher risk of ED and low testosterone in men. Laser fat removal is safe, how treated fat cells respond, and the results you can expect from this minimally invasive body contouring procedure. Safe penile girth enhancement methods to increase penis size, boost sexual satisfaction, and achieve lasting results with expert guidance. While you want to eat more foods that boost testosterone, the following foods you want to avoid in order to support your T levels.If your goal is to boost your testosterone levels, the best way to do that is by way of resistance training.A study by West et al. showed that exposure of muscles to basal or high serum testosterone concentrations with exercise can result in similar muscle adaptations and hypertrophy.Those secondary benefits include better cardiovascular health, stronger bones, enhanced memory, better sleep, and increased alertness, just to name a few.However, as Dr. Diamandis warns, a side effect like decreased testosterone is often less serious than the condition you’re treating — if you’re undergoing chemotherapy to save your life, then reduced testosterone may be an unfortunate but necessary cost.For best results, focus on strength training, recovery, and a balanced approach to fitness.Which is why keep your levels at the right level is optimal for good health. Incorporating foods rich in these nutrients or considering supplementation can support testosterone health. The intense nature of HIIT workouts can lead to hormonal responses that favor muscle growth and fat loss. Strength training not only enhances muscle mass but also improves metabolic rate, bone density, and insulin sensitivity. One study found that flavonoids found in cocoa products, like quercetin and apigenin, may help increase the production of testosterone (35). One study established how bananas’ chief nutrient, potassium (29) can promote testosterone production and firmer erections. Male volunteers taking fish oil in one trial saw an increase in their total testosterone levels (25). Besides their quality mineral content, they’re packed with long-chain omega-3s and polyunsaturated fatty acids that are great for your body several ways, including in your production of testosterone. One study told researchers that high-carb foods (18) such as fortified cereals, generated higher testosterone levels in their male test subjects. Healthy women make up to 300 micrograms of testosterone in their ovaries and adrenal glands every day. Note that the numbers in parentheses (1, 2, etc.) are clickable links to medically peer-reviewed studies. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. Note that the numbers in parentheses (1, 2, etc.) are clickable links to these studies. With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. While IF has benefits, raising testosterone levels isn’t one of them.You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.There is scientific evidence that strongly suggests a positive link between elevated levels of HDL cholesterol and serum (blood) testosterone levels (10).If symptoms persist, a blood test can confirm blood testosterone levels, helping determine the next steps.Study participants typically used ginger supplements, which improve testosterone levels by enhancing luteinizing hormone production, normalizing blood glucose and reducing oxidative stress.T-Testo increased in all groups after both types of exercise sessions, but the increase was more pronounced after the resistance training.Supplements, if used, should complement — not replace — core habits like regular exercise, good sleep, and a nutritious diet, says Lakshman. Testosterone is the primary male sex hormone, responsible for muscle growth, fat metabolism, bone density, energy levels, and sexual health. This review highlights that substantial research has been done on the effect of exercise on (a) acute immediate; and (b) basal or resting post-exercise serum testosterone concentrations in men. Based on the current literature, no conclusions can be drawn on the effect of exercise on basal serum testosterone concentrations in older men. The effect of exercise on basal serum testosterone concentrations in older men is not clearly understood. There’s always a risk that drugs, whether medicinal or recreational, can negatively impact your testosterone. Our list of testosterone-killing foods includes a few that fit this description. Breathing exercises, meditation, and yoga can all help dial down stress. Minimizing your stress levels can go a long way toward maximizing your T levels. Focusing on foods that can help bolster your hormone performance is a great move, but it’s not your only move. Studies suggest that heavy alcohol consumption may reduce testosterone levels. We know that diabetes can cause low testosterone levels, which is why it’s much better to stick to complex “good” carbohydrates. It has been reported that the average American takes in 12 teaspoons of sugar a day (about two tons of sugar in a lifetime), and sugar has been linked to depleting testosterone levels in several ways. While you want to eat more foods that boost testosterone, the following foods you want to avoid in order to support your T levels. Discover the benefits of Kegel exercises for men and assess their effectiveness. Learn when it’s safe to exercise, how to care for treated skin, and the best way to protect your results Learn whether vaping can cause erectile dysfunction and how nicotine and chemicals affect blood flow, hormones, and sexual performance. Learn how electrical muscle stimulation works, its benefits, and how it’s used in recovery, fitness, and medical treatments. Discover how stress and anxiety impact men’s sexual health and learn actionable strategies to combat it. Learn about treatment options for sciatica and erectile dysfunction and how nerve health may impact sexual performance. Understanding Erectile Dysfunction: Causes, Solutions, and Treatments It turns out much of that cholesterol synthesizes into vitamin D and hormones, including your testosterone (8). Add in its many other potential health benefits — among them, reducing inflammation and cholesterol levels, digestive issues, and severe joint stiffness — ginger is a food that belongs in your kitchen. Oysters aren’t the only shellfish that can make a positive difference in our hormone levels. Zinc is a nutrient that our bodies need but can’t naturally produce. Which is why keep your levels at the right level is optimal for good health. In summary, achieving a healthy weight is essential for maintaining healthy testosterone levels. By achieving a healthy weight, you can reduce inflammation and promote healthy testosterone production. Maintaining a healthy weight is crucial for men to prevent a decline in testosterone levels. In an Iranian study, 30 healthy non-athlete males were randomly divided into placebo and glutamine supplementation groups and put through the same three days a week eight-week resistance training program. Researchers found that D-aspartate is synthesized in the pituitary gland and testes and able to increase testosterone levels. Researchers found that D-aspartic acid for testosterone enhanced the hormone levels in animal studies but showed inconsistent results in human trials. Testosterone levels tend to increase at the onset of sleep and peak during REM (rapid eye movement). However, the findings indicate that both onion and onion extract has a positive effect on testosterone levels. Research on boron’s ability to jack up T levels is mixed, but in one study, boron was found to influence testosterone metabolism and protect against T degradation (34). The Psychological Impact of ED in the Ozempic Era Whether increase in basal testosterone concentrations is solely due to exercise, or is secondary to weight loss is still to be determined. Thus, most of the studies in overweight/obese men have shown a direct correlation between both aerobic and anaerobic exercise and plasma testosterone concentrations. Nicklas et al. reported no significant change in basal serum testosterone concentrations after 16 weeks of progressive resistance training program. However, even in studies involving populations with similar age, physical activity status, exercise background, and protocol duration, the change of basal plasma testosterone concentrations during exercise has not been consistent 46,47. Another study by Lovell et al. found no significant changes in resting plasma testosterone concentrations after 16 weeks of aerobic or resistance exercise in men aged 70–80 years. Hayes et al. examined the impact of 6-week-long supervised exercise training on resting concentrations of serum testosterone in a cohort of lifelong sedentary men, compared to a control group of age-matched lifelong exercisers. Surprisingly, these results contradict the results of studies in lean individuals, where even those using strict protocols to stimulate acute testosterone increases failed to change basal testosterone concentrations (see above). This is something that’s often overlooked when guys are trying to figure out why they don’t seem to be able to boost their testosterone levels. Eventually, you will put on so much excess weight that your testosterone levels will drop, and you’ll open yourself up to heart disease, diabetes, and other conditions. That sentence is lifted verbatim from a scientific study looking at the relationship between carbs and testosterone levels (21). While regular sex is good for your spirit and your testosterone levels, keep in mind that the testosterone boost is likely to be brief. Instead, it seems men who have regular vigorous sex see an increase in testosterone because sex is a form of aerobic exercise, and exercise can boost testosterone (19). Additionally, testosterone supports bone density, reducing the risk of osteoporosis and fractures as men age. It aids in the synthesis of proteins, which are the building blocks of muscle tissue. Beyond its physical attributes, testosterone also affects mood, cognitive function, and overall quality of life. Testosterone is a steroid hormone predominantly produced in the testes in men and, to a lesser extent, in the ovaries in women. In today's fast-paced world, maintaining optimal health and vitality is a priority for many men. Post-exercise peak plasma testosterone enhances androgen receptor mRNA translation and increases its half-life. Sellami et al. conducted a randomized trial to test the effect of exercise on serum testosterone fluctuations in moderately trained young and middle-aged men (average age 20 vs. 40 years, respectively). On the other hand, lower basal testosterone concentrations have been reported despite unaltered plasma LH and FSH levels . Houmard et al. showed that despite increasing endurance exercise’s frequency, duration, and intensity over 14 weeks (3–4 days/week, 30–45 min/day), no significant changes in the resting plasma testosterone concentrations were noted. Many studies have addressed the effect of habitual or intervention exercise on basal (resting) serum testosterone concentrations, with no clear effect reported so far. In this study, no changes were observed in the resting concentrations of serum testosterone in middle-aged men, but resting testosterone concentrations increased in young men post-training. Both groups showed significant increases in serum testosterone concentrations immediately and 5, 10, and 15 min post-exercise. Sheikholeslami-Vatani et al. investigated the acute effect of different resistance exercise orders on serum testosterone concentrations in untrained normal weight and obese men. Lower body fat percentage Making dietary changes probably won’t bring your testosterone much above the normal level, but it can correct a deficiency. In any case, stay in touch with your doctor and start more conventional treatments if natural steps don’t work. At the core of this issue is cutting out processed sugars from your diet, which have been linked to insomnia, obesity, diabetes and countless hormone disorders. A 2020 review published in the International Journal of Environmental Research and Public Health states that “insufficient sun exposure has become a real public health problem.” Ultimately, using herbs to boost testosterone levels shouldn't be a first-line strategy. Sleep apnea, a common condition in people with overweight or obesity, can also disturb your sleep and reduce the time your body spends in those critical hormone-producing stages, says Dr. Kotlyar. “Excess weight, especially around the belly, is known to lower testosterone levels,” says Dr. Lakshman. Kraemer et al. examined the acute effect of heavy resistance exercise on T-Testo in young (29.8 ± 5.3 years), and older (62 ± 3.2 years) men. Studies in older participants refer to studies in men with an average age of 60 ± 5 years. This is secondary to the decreasing capacity of aging Leydig cells to produce testosterone in response to LH stimulation . Several studies have sought to investigate the potential underlying mechanisms that may explain these outcomes. They studied sedentary, endurance trained, and resistance trained individuals performing endurance and resistance exercise sessions a week apart. There are several methods of testosterone therapy, so the type that you use depends on what your doctor thinks is best for you.We have alluded to the fact that a lot of testosterone production goes on during the night while you’re sleeping.Because a higher body fat percentage may cause decreased testosterone production, it’s important to maintain a healthy weight.Many cereals can help boost energy because they’re fortified with B vitamins.A balanced diet can help maintain testosterone levels naturally, supporting overall health.However, finding your ideal body composition is not as simple as “leaner is always better.”It is believed to enhance nitric oxide production, leading to better blood flow and muscle pump during workouts. So whether you do it for your general health, for your testosterone levels, or for England, getting a few more hours of sleep can only help. One study (41), however, found that males exposed to high concentrations of BPA over a six-month period saw a decrease in their free testosterone and an increase in their levels of sex hormone-binding globulin. For instance, one study consisting of rats found that garlic supplementation, when paired with a high-protein diet, helped increase testosterone production in the testes (36). The guac-maker is another ace source of magnesium and healthy fats that have been linked to increased testosterone. One study reported that dietary oils like EEVO helped increase their levels of testosterone by over 17 percent (17), and their Luteinizing hormone by almost 43 percent. The analysis of existing literature demonstrates a large degree of variability in hormonal changes during exercise.Ashwagandha is an adaptogenic herb that helps enhance the body’s ability to deal with stress and reduce cortisol levels.If you want to ensure all that testosterone you’re producing through your weight lifting routine is not being devoured by insulin, you would be wise to cut back on sugary drinks and desserts.Male volunteers taking fish oil in one trial saw an increase in their total testosterone levels (25).By achieving a healthy weight, you can reduce inflammation and promote healthy testosterone production.We suggest cold-water fatty fish like tuna, salmon, mackerel, sardines, herring, and trout.Research shows that when your liver does not function optimally, it affects your testosterone output.Volume refers to the total number of reps and the total amount of weight you lift. But there are also natural testosterone boosters, and a diet filled with the necessary nutrients that feed our testosterone can also help keep your testosterone levels high. You probably think of testosterone as “the sex hormone.” But testosterone plays a number of vital roles in your body, from helping to maintain muscle and bone growth to boosting energy. The DUTCH hormone test measures the sex hormones and how they are getting metabolized, along with cortisol levels which can affect testosterone production. High levels of environmental toxins can affect testosterone production, this test works well when combined with the urinary hormone profile and the nutrient profile. This test measures all of the fat soluble vitamins A, D, E & K along with all the B vitamins, minerals and amino acids that can affect testosterone production if the levels are not optimal. Thus, although low basal testosterone concentration is likely due to HPA suppression and hypogonadotropic hypogonadism during chronic exercise, additional contributing factors affecting the serum testosterone concentrations in the absence of LH suppression are yet to be determined. The effect of exercise on serum testosterone concentrations in older men is not clearly understood. In contrast, anaerobic exercise-induced stimulation of testosterone production was explained by the effect of the anaerobic glycolytic pathway on the release of gonadotropin releasing hormone (GnRH) and LH . By taking proactive steps, you can optimize testosterone levels and improve energy, strength, and well-being for years to come. As science advances, new methods for managing testosterone naturally and safely will continue to emerge. Strength training is one of the most effective ways to increase testosterone. Research indicates that aerobic exercise will be your best choice and that adding resistance training to aerobic exercise does not speed up weight loss (6). For the purposes of this article, however, we’re concerned with the fact that obesity suppresses testosterone production (5). Despite media campaigns to the contrary, being overweight is not healthy, nor is this dangerously unhealthy state something to be celebrated. One study reported improved free testosterone levels (10) within a week of taking boron supplements. Researchers have proven that zinc can also help boost testosterone levels (1) as well as improve sperm quality and fertility (2). We’ll also look at which foods can kill testosterone, so you can limit the amount in your diet, and other ways to boost testosterone naturally. By addressing stress through lifestyle changes and relaxation techniques, you can create a hormonal environment that supports better health, improved energy, and higher testosterone levels. Sleep acts as a hormonal reset button, supporting not only testosterone levels but also overall health, energy, and vitality. At the outset, we discussed how weight training can boost testosterone levels and how compound lifts were the most effective type of lifts to do. In fact, doctors recommend that older people partake of resistance training three or four times a week (30) with the stated goal of gaining muscle, which will, of course, increase testosterone levels. “One of the most well-known is that it may cause heart problems.³ Another risk is liver toxicity and increased prostate cancer risk.”⁴ Dr. Diamandis also warns that people who take testosterone-boosting drugs or steroids may end up switching off their natural testosterone production, becoming dependent on synthetic versions.⁵ So, while it may be tempting to boost your testosterone production to increase muscle mass or improve athletic and sexual function, he doesn’t recommend trying it. Moderating alcohol consumption can protect and even boost testosterone levels while improving sleep, liver function, and overall health. While TRT restores testosterone, it also comes with risks, including testicular shrinkage and cardiovascular concerns. Excess weight can put pressure on the blood vessels and nerves that control erections, leading to erectile dysfunction. Managing obesity may prevent declining total testosterone in aging males. Testosterone doesn’t just affect the body—it influences mood, cognition, and motivation. Let’s now explore signs and symptoms that indicate low testosterone. How Does Stress Affect a Man Sexually? Understanding Its Silent Impact and How to Fight Back Poor sleep quality and chronic stress elevate cortisol levels, a hormone that can inhibit testosterone synthesis. Proteins are the building blocks of muscle and play a critical role in testosterone production. HIIT is efficient in burning calories and improving cardiovascular health while also promoting testosterone production. By adopting natural methods to boost testosterone, men can mitigate some of the effects of aging and enhance their overall health and vitality. Proper diet, regular exercise, adequate sleep, and stress management can go a long way in naturally boosting testosterone. Vitamin D is a fat-soluble vitamin that functions as a hormone in the body, playing a critical role in testosterone production. Zinc deficiency has been linked to reduced testosterone levels, while vitamin D acts as a hormone that directly influences testosterone production. There are many nutrients that your body needs but can’t produce naturally, or at least not in high enough quantities. Moderate exercise can elevate testosterone and semen levels (49), as well as improve brain function, self-esteem, and mood (50). While IF has benefits, raising testosterone levels isn’t one of them. Study participants typically used ginger supplements, which improve testosterone levels by enhancing luteinizing hormone production, normalizing blood glucose and reducing oxidative stress. To maintain healthy testosterone levels, it’s important to consume high-quality protein sources. The best healthy fat foods that boost testosterone include coconut oil, fermented dairy (like goat milk kefir, yogurt or raw goat milk cheese), quality fish oil, flaxseeds, chia seeds, walnuts, avocado, olive oil and almonds. They discovered that when cortisol is elevated, testosterone responds by elevating as well but soon after bottoms out at a much lower level than before cortisol kicked in. That’s because the liver holds an enzyme that conjugates the 17beta-hydroxyl group of testosterone. Research shows that when your liver does not function optimally, it affects your testosterone output. Those taking three grams of DAA supplement per day did not experience any changes in testosterone markers. Circulating T-Testo has been shown to increase immediately after a bout of heavy resistance exercise and return to baseline or even decrease beyond that level within 30 min post-exercise . This external resistance is provided either by free weights, or a variety of exercise machines . These data support the notion that intensity is required to alter plasma testosterone concentrations. The study subjects in ergometer cycling studies included elite athletes, moderately active people, sedentary people, and people with obesity. There appears to be a relative exercise intensity that must be reached in order to induce changes in serum testosterone concentrations . Table 1 contains a brief summary of the analyzed data on the effect of exercise on serum testosterone concentrations. This review article intends to clarify the factors that contribute to the variability in serum testosterone concentrations during exercise, and the underlying mechanisms. But a balanced diet that supports overall health also helps maintain healthy testosterone levels. But how do you do that without subjecting yourself to testosterone shots at your doctor’s office? Most guys are aware that testosterone plays a central role in male sexual function and athletic performance, but they are not aware of its other benefits. However, as Dr. Diamandis warns, a side effect like decreased testosterone is often less serious than the condition you’re treating — if you’re undergoing chemotherapy to save your life, then reduced testosterone may be an unfortunate but necessary cost. Resistance exercise, also known as strength and weight training, involves the voluntary activation of specific skeletal muscles against some form of external resistance. The results of their studies demonstrated that only EU85 resulted in increased T-Testo, suggesting that levels of both intensity as well as hydration are important in determining the outcomes of an exercise intervention. Age, body weight, and exercise type, together with exercise intensity, volume, and the involved muscle type, were studied as factors modulating these hormonal changes. Exercise has significant health-related benefits and it is proposed to increase plasma testosterone concentrations . Although exercise increases plasma testosterone concentrations, this effect depends on many factors, including the aforementioned ones. This causes your body to burn fat for the next 36 hours to replace your body’s vital energy stores. It’s been shown to increase testosterone by nearly 200 percent or even up to 400 percent. Meanwhile, two other supplements that appear to assist with improved strength, fat burning, muscle building and/or energy are turkesterone and ecdysterone. Supplementing with L-glutamine is known for enhancing exercise performance, maintaining acid-base balance and increasing the storage of glycogen in muscle. Of course, it’s best to consult with a healthcare professional before using natural therapies for treating disease or improving sexual performance. Moreover, the previously mentioned study by Hansen et al. showed unchanged resting testosterone concentrations during unilateral biceps curl exercise alone or in combination with bilateral knee extensions and leg press.For the purposes of this article, however, we’re concerned with the fact that obesity suppresses testosterone production (5).One study found that flavonoids found in cocoa products, like quercetin and apigenin, may help increase the production of testosterone (35).We also know that magnesium plays an important role in vitamin D metabolism and enhances sleep quality — two important factors for normal testosterone production.Dr. Diamandis says that consuming testicle-based meat dishes, such as Rocky Mountain oysters (also known as prairie oysters), moose testicles, kakashere porkolt or criadillas, will lead to a brief boost in your own testosterone levels.Your body’s circadian rhythm essentially resets itself every night and releases chemicals like cortisol, which contribute to the overall hormone balance that can prevent low T levels.Strength training not only enhances muscle mass but also improves metabolic rate, bone density, and insulin sensitivity.Work in at least one extra hour of sleep every night, and your hormones may feel a lot more energized in the morning. Zinc consumption, as we discussed earlier, is an important factor in determining testosterone levels in normal men (33). And the last thing you want if you’re trying to raise the amount of testosterone in your system is estrogen interfering with testosterone production, which it will do. Granted, not everyone is up for trading punches to the face as a way to stimulate testosterone production. There’s always a risk that drugs, whether medicinal or recreational, can negatively impact your testosterone.Sellami et al. conducted a randomized trial to test the effect of exercise on serum testosterone fluctuations in moderately trained young and middle-aged men (average age 20 vs. 40 years, respectively).Fenugreek contains compounds that may inhibit enzymes that convert testosterone into estrogen, thereby maintaining higher testosterone levels.Testosterone is the sex hormone responsible for developing the penises and testes, strengthening and enlarging muscles and bones, producing sperm, deepening the voice, stimulating the growth of facial and pubic hair and maintaining a healthy libido or sex drive.²Alcohol is another major testosterone killer, as it can adversely affect your hypothalamus, pituitary gland, and testes (42).Below we analyze the effect of the type of exercise (i.e., endurance or resistance), intensity, volume (i.e., the amount of muscle involved), obesity, and age on the acute or immediate post-exercise plasma testosterone changes.That said, the following doctor-recommended strategies can help naturally counter low testosterone for many men. It’s true that a 2020 study (12) reported a “Western” diet consisting of fried foods, processed snacks, high fat, and red meat could cause adverse effects on men’s T levels and sperm count. Vitamin K can promote bone health, protect against osteoporosis (9) and keep body inflammation down, which helps keep your T levels up. One published study observed how a group of 75 infertile men, after taking a ginger supplement for three months, experienced a 17 percent increase in their T levels (6). Men who are experiencing a significant, clinical decline in normal testosterone levels—called hypogonadism—often find testosterone replacement therapy (TRT) can reduce symptoms of low testosterone. Ashwagandha is an adaptogenic herb that helps enhance the body’s ability to deal with stress and reduce cortisol levels. Alcohol consumption can reduce the production and release of hormones that are needed for reproductive functions and interfere with hormone production in the hypothalamus. Refined grains have a low nutritional value, and studies show that, like sugar, they can negatively impact blood sugar levels and lead to insulin resistance. The top magnesium-rich foods that boost testosterone include wheat bran, dark chocolate, sunflower seeds, pumpkin seeds, cooked spinach, banana, amaranth and almond butter. Shaner et al. evaluated the hormonal changes with similar lower body multi-joint movement free (i.e., squats) or machine weight (i.e., leg press) exercises. For example, in the above-mentioned study by Kraemer et al. the increase in T-Testo was at 25 min after the start of the exercise, and thus it is possible that not only the intensity but also the duration of the exercise contributed to these results. Galbo et al. reported that, in young healthy men, a significant increase in T-Testo (~31%) was observed after 40 min of maximum intensity (reflected by the individual’s highest oxygen uptake) during exhaustive treadmill running. In the study of Kraemer et al. , well-trained runners underwent a treadmill running exercise with stepwise increase in intensity. Below we analyze the effect of the type of exercise (i.e., endurance or resistance), intensity, volume (i.e., the amount of muscle involved), obesity, and age on the acute or immediate post-exercise plasma testosterone changes. Those secondary benefits include better cardiovascular health, stronger bones, enhanced memory, better sleep, and increased alertness, just to name a few. But if you just want to boost your testosterone to improve your overall health, the key takeaway is that it’s not necessary. However, beyond the totally unrelated positive environmental impact of avoiding plastics,¹⁷ it’s not clear if giving them up would significantly impact your testosterone or other hormone levels. Unfortunately, proven natural testosterone boosters are few and far between, says Dr. Diamandis. We’ve mentioned a few among our testosterone boosting foods — including vitamins B, C and D, zinc, magnesium, and omega-3 fatty acids — but there’s quite the list. According to the American Diabetes Association, for example, type II diabetics are twice as likely to develop low T levels. This is especially true for athletes or men who engage in weight lifting. Studies indicate that protein restriction or a protein-energy deficiency affects testosterone biosynthesis. Most men with low testosterone consume too much junk food and too many carbohydrates. All of these risk factors deplete the normal immune response, may lead to obesity and diabetes, tax the body, and decrease metabolism. The changes in plasma testosterone concentrations during exercise may depend on multiple factors. Lastly, within the scope of this work, we analyzed only studies conducted in healthy men. Part 1 will focus on the acute or immediate post-exercise changes in plasma testosterone concentrations, and Part 2 will discuss the changes in basal or resting plasma testosterone concentrations after completion of exercise protocols. Thus, maintaining physiological levels of testosterone has significant health benefits. While you can’t avoid all environmental toxins, you can take small steps to limit contact and support healthier hormone levels in the long run. If, on the other hand, you do maintenance lifting and your muscle mass stays essentially the same, the law of diminishing returns will set in, and any testosterone boost going forward will be minimal. The more muscle you build, the more weight you can lift and the more testosterone your testicles will produce during your workouts. Ginger seems to increase HDL cholesterol levels, enhance antioxidant activity, stabilize blood sugars, and recycle testosterone receptors, among other things. The macadamia nut, for instance, is one of the best when it comes to naturally increasing testosterone. That’s because avocados also happen to be high in zinc, which plays an important role in testosterone production. Work in at least one extra hour of sleep every night, and your hormones may feel a lot more energized in the morning. As a society, we just don’t sleep enough, but the results of a 2014 study (45) proved particularly troubling for men who sleep five hours or less a night. If your levels are clinically low, you may want to consider the option of testosterone replacement therapy. Even worse, the effects can be dose-dependent (43)—the more you drink, the more your testosterone and sperm production is likely to suffer. As for the connection between onions and testosterone, the most notable study on the matter was primarily conducted on rats. It's essential to choose products from reputable manufacturers and consult with a healthcare provider before starting any new supplement regimen. For those with limited sun exposure, vitamin D supplements can help maintain adequate levels. While sunlight is the most effective source of vitamin D, dietary sources include fatty fish, fortified dairy products, and egg yolks. Carbohydrates provide the energy required for physical activities that stimulate testosterone release. It has been linked to improved mood, increased motivation, and better cognitive function. Ultimately, the study found that fenugreek extract had a significant influence on sexual arousal, energy and stamina and helped participants maintain normal testosterone levels. That’s because it may increase sexual arousal and testosterone levels. One of the most important nutrients that can help boost testosterone levels is vitamin D3. Meanwhile, one study indicates that zinc supplementation may also benefit men with low testosterone levels and impotence, especially if they have a testosterone deficiency. In a 2021 study, the effect of zinc on testosterone levels and sexual function was considered for postmenopausal women. If you’re overweight and thinking you will lose weight through resistance training, that might not be such a great idea. Weight machines take some of the pressure off of your muscles because those muscles don’t have to work as hard to control the weight. When this happens, your body responds with, among other things, testosterone to affect repairs and provide the impetus for growth. Since that’s the only physician-recommended reason to boost your testosterone in the first place, there’s not a lot of benefit to be gained unless you happen to find testes tasty. Lastly, Tremblay et al. evaluated the effect of baseline physical activity status on hormonal changes after an exercise protocol. Some studies have been conducted in patients with type 2 diabetes or chronic heart failure; however, these will not be discussed within the scope of this work. Regarding the study populations, the majority of research done using running as a study approach was conducted in elite athletes. Although different types of endurance exercises have been performed, running and ergometer cycling with different protocols were most often used. So it’s not a miracle cure for low testosterone, but it’s a potentially valuable weapon in your arsenal. “Full-fat” is just another way of saying “whole milk”, so don’t worry, you shouldn’t have trouble finding it. If you are inclined to help that process along, you might want to try drinking some full-fat milk shortly before going to bed. That might seem counterintuitive since we’ve been told for decades that fat is bad. Adequate sleep will also make for more effective workouts and help prevent injury. Optimizing Diet for Testosterone Production Testosterone levels naturally decline as men age. Now that we’ve covered testosterone’s importance, let’s examine the common causes behind low testosterone levels. In this guide, we’ll explore 12 proven strategies that can help restore optimal testosterone levels. While testosterone naturally declines with age, poor lifestyle choices, stress, and diet can accelerate this process. Thus, there is no solid evidence that the post-exercise acute plasma testosterone spike has a beneficial effect on muscle hypertrophy. Ensuring sufficient intake of these minerals through diet or supplementation can enhance natural testosterone boosting secrets.Optimizing your body composition is more than a pursuit of aesthetics—it’s a journey toward improved energy, vitality, and hormonal health.In the same group, the I-postT T-Testo were also increased and remained elevated at 30 min into the recovery.The majority of the work presents the data on either serum or plasma testosterone, while some report on the salivatory hormone.Age, higher body weight, poor nutritional status, stress, sleep deprivation, and alcohol consumption are known physiological factors leading to lower serum testosterone concentrations.There are natural ways to increase testosterone, according to Sasha Hakman, MD, a board-certified reproductive endocrinologist at HRC Fertility Beverly Hills and West Los Angeles.Khoo et al. reported significant increases in serum testosterone concentrations in individuals with obesity after 24-weeks of high volume moderate-intensity exercise.One study told researchers that high-carb foods (18) such as fortified cereals, generated higher testosterone levels in their male test subjects. If you are trying to raise your testosterone levels and you also happen to have a taste for avocados, you’re in luck. Opioids and certain chemotherapy drugs can also interfere with testosterone production. There are actually a number of prescription medications that are known to interfere to some degree with testosterone production. It’s the kind of clear-cut statement that’s hard to ignore and, if you’re interested in raising your testosterone levels, that you shouldn’t ignore. To reduce your exposure, Lakshman recommends lifestyle changes for testosterone health, like using glass or stainless steel containers instead of plastic and opting for organic produce when possible to limit pesticide intake. Supplements, if used, should complement — not replace — core habits like regular exercise, good sleep, and a nutritious diet, says Lakshman. That’s because your body needs a steady supply of nutrients to produce and regulate hormones, says Lakshman. Consuming adequate amounts of protein supports muscle repair and growth, while healthy fats, such as those found in avocados, nuts, and olive oil, are essential for hormone synthesis. Engaging in regular physical activity, particularly strength training and high-intensity interval training (HIIT), has been shown to increase testosterone levels. By making informed lifestyle choices, men can counteract these negative factors and support their body's natural testosterone production. Learn how hormonal imbalances, medications, and urological health impact hair growth. A guide to navigating testosterone replacement therapy (TRT), including benefits, risks, and achieving optimal wellness. Explore real, medically supported ways to increase penis length, including what works, what doesn’t, and realistic expectations. Explore how nicotine affects erectile dysfunction and sexual health. When fat mass drops too low, leptin signaling can decline, leading to hormonal imbalances and suppressed testosterone. While natural methods offer a safe and sustainable approach to testosterone optimization, it's essential to approach them with informed caution and professional guidance. Certain chemicals found in plastics, personal care products, and other household items can act as endocrine disruptors, interfering with hormone production. If you are not physically active and elevate your carb intake, any testosterone boost will be temporary. Remember, too, that if you are weight training, the carbs will be necessary to power your workouts. If you don’t, any testosterone gains may be offset by stress-related increases in cortisol. Learn about Letybo treatment options for dynamic wrinkles and frown lines for a natural looking youthful appearance with minimal downtime. How many units of Botox for forehead lines are needed to smooth wrinkles, achieve natural results, and maintain a youthful appearance. Learn what a medical weight loss program is and how it helps you safely lose weight with lifestyle changes and medical supervision. Prioritize overall health, monitor symptoms, and make informed decisions. For men with severe deficiencies, testosterone therapy may be necessary under a doctor’s supervision. Alcohol can interfere with the hypothalamic-pituitary-gonadal (HPG) axis, which is responsible for regulating testosterone synthesis. Remember, reducing stress isn’t just about feeling better—it’s about optimizing your body’s hormonal balance and overall well-being. For best results, focus on strength training, recovery, and a balanced approach to fitness. While transient spikes in testosterone occur during workouts, the key is creating a lasting hormonal balance through a thoughtful approach to fitness. Listen to your body, track your progress, and adjust your strategy as needed for long-term success.