In general, the available literature supporting the claims made by the supplements was often sparse or non-existent. In short, these vitamin and herbal substances may not be as safe as the public perceives them to be. While not specified in the FDA warning, this potential risk may extend to herbal T supplements as well. Relatively low levels of zinc over-supplementation have been shown to interfere with the utilization of copper and iron and to adversely affect high-density lipoprotein cholesterol concentrations. It is worrisome that two supplements had greater than the UL of zinc. Supplements contained a median 1,291% of the RDA for vitamin B12, 807.6% of vitamin B6, 272% of zinc, 200% of vitamin B5, and 187.5% of vitamin B3 (Table 4). EVOO also lowers bad cholesterol levels and raises good ones—you need appropriate cholesterol levels to produce testosterone. Known familiarly as EVOO, extra virgin olive oil tops the list of beneficial, healthy cooking oils (along with avocado and coconut). Many people who struggle with low levels of testosterone have excessively high levels of estrogen. The lower the cortisol amount in one’s body, the more testosterone can be produced and absorbed. Additionally, they’re an anti-inflammatory food, which is essential to keeping all body functions performing at peak levels. Men take testosterone (T) boosting supplements to naturally improve T levels.Worried about soy hurting your T levels?Many things can affect testosterone levels, but food is one of the best and most natural ways to help produce hormones.Studies show that over time, too much of the stress hormone blocks other bodily functions (44) that aren’t considered “fight-or-flight” worthy, including testosterone production.Fenugreek is an herb that has been the subject of recent studies for its potential to increase testosterone levels.I think Testo-Max deserves its spot at number 2 on this list of best testosterone boosters.Long-term mercury exposure has the opposite effect on your long-term health. Understanding this decline and its effects can help men take proactive steps to maintain healthy hormone levels. Testosterone is the primary male sex hormone, responsible for muscle growth, fat metabolism, bone density, energy levels, and sexual health. While testosterone naturally declines with age, poor lifestyle choices, stress, and diet can accelerate this process. Monitoring testosterone levels Avocados also contain boron, a mineral that may benefit testosterone levels. Honestly, the only thing that may be better for your testosterone than having a banana is having a ripe banana, since the ripening can actually increase their nutrient levels. Pyridoxine, more commonly known as vitamin B6 (30), also offers an abundance of benefits, including the release of androgens, which in turn can increase your T production. If you do enjoy a good fish, though, just keep an eye on your weekly intake; oily fish, as healthy as they can be, also contain some pollutants that can build up in the body. Plus, this type of fat offers no real benefit to the human body and increases the risk of obesity and heart disease. Cow’s milk naturally contains some female hormones and may also contain others given to the cow. Soy contains phytoestrogens, which may cause a flop in your hormone levels. Sleep isn’t just for recovery—it’s your body’s hormone factory. In this post, we’ll break down the top 5 ways to naturally increase testosterone and help you reclaim your energy, strength, and vitality. There are simple, natural ways to boost your testosterone—and many of them start with your daily habits. Additionally, environmental toxins like BPA and phthalates found in plastics can mimic estrogen and reduce testosterone levels. Testosterone plays a vital role in men’s health, influencing energy levels, muscle mass, mood, and overall vitality. Try combining exercises like lunges with kettlebell swings to engage multiple muscle groups and stimulate hormone production. Bodyweight exercises, such as push-ups, pull-ups, and lunges, combined with functional training using kettlebells, provide excellent testosterone-boosting benefits. These movements are highly effective in stimulating testosterone production. Physical activities, especially those involving strength and high-intensity workouts, help stimulate testosterone production. Avoid estrogenic-like foods Pomegranates contain more than 60 hydrolyzable tannins, many of which account for the fruit’s antioxidant power.Zinc supplementation in these individuals often led to measurable improvements in total testosterone.Most natural testosterone-boosting supplements, such as ashwagandha and fenugreek, are safe when taken in recommended doses.Magnesium, of course, helps to lower cortisol levels, too.LH and DHEA then travel together to the testes where testosterone production begins.If using supplements, opt for vitamin D3, which is more effective in raising blood levels of vitamin D than vitamin D2. Incorporating foods like almonds and spinach can improve skin and testosterone levels simultaneously. Found in fermented foods and certain animal products, including Vitamin K2 can optimize testosterone levels. Recent research highlights its potential in boosting testosterone production. The best bet is to ditch the supplements and follow the advice of actual doctors, and to exhaust the natural methods—mostly diet and increased exercise, as explained above—before turning to a medical professional. Ozempic may impact men’s sexual health, self-esteem, and masculinity. Laser fat removal is safe, how treated fat cells respond, and the results you can expect from this minimally invasive body contouring procedure. 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. Turns out this little known herb is actually quite the testosterone booster, a fact that has been confirmed clinically on numerous occasions. If you are taking one of these medications and not enjoying the kind of testosterone boost you’ve been hoping for, your meds might be the reason. If you are not physically active and elevate your carb intake, any testosterone boost will be temporary. That’s important to our point here because, as it turns out, stress raises cortisol levels in the blood (20). So it’s not a miracle cure for low testosterone, but it’s a potentially valuable weapon in your arsenal. Start with moderate loads and gradually increase over time.At 70 years old, there’s nothing this legend hasn’t achieved in the body-building world.A UK study found that drinking pomegranate juice daily increased testosterone by up to 24%.The truth is, as you age, it’s natural for testosterone levels to decline.It helps to reduce the amount of sex hormone-binding globulin, which impedes the function of any testosterone that your body manages to produce.If you want to know more about the lifestyle-testosterone connection, check out our infographic and article here.A balanced diet, regular exercise, and mental well-being pave the way for health resilience.Increasing testosterone naturally in males is achievable with the right combination of lifestyle changes, diet, and supplements. While there is no “one-size-fits-all” diet for low testosterone, incorporating certain foods into your diet can help lay the foundation for optimal hormone balance. Studies have also found that supplementing with ashwagandha can increase testosterone levels. In fact, one study (12) found that supplementing with 600mg of fenugreek was able to improve both testosterone levels and sexual function of older men in as little as 12 weeks! D-Aspartic acid is an amino acid that has been studied for its potential to temporarily increase (10) testosterone levels, particularly in men with low levels. Sources such as fatty fish (salmon, mackerel), egg yolks, fortified dairy products (milk, yogurt), fortified plant-based milk (soy milk, almond milk), and fortified cereals provide vitamin D.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.Consistently engaging in these types of physical activities allows men to naturally support their testosterone levels, improve overall health, and maintain optimal physical performance.Testosterone production is a fairly complex process involving a myriad of factors.Low testosterone levels can impact your quality of life, but the good news is that there are natural ways to elevate your testosterone.Testosterone influences muscle strength, metabolism, and energy levels.Herbs like ashwagandha and tongkat ali are marketed as the best supplements for testosterone, and some evidence supports their potential as effective herbs for male hormone health.High cortisol levels impede testosterone production; conversely, lower levels allow the adrenal glands to make more testosterone and the body to absorb it. I think Testo-Max deserves its spot at number 2 on this list of best testosterone boosters. It was nowhere near as fast-acting or as powerful as TestoPrime, so it didn’t get the title of best testosterone booster on this list, but I could feel it working. Next on our list of best testosterone boosters is Testo-Max by CrazyBulk. I’ve burned fat and gained some muscle, and I am on my way to getting a body that I can be proud of. I’ve also noticed a significant increase in my energy levels throughout the day. Tuna is a great source of vitamin D, which may help boost testosterone levels. Many things can affect testosterone levels, but food is one of the best and most natural ways to help produce hormones. Some herbs are believed to contain compounds that can stimulate the body’s natural testosterone production. 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). You might have read that thinking about sex can cause a rise in testosterone levels. People who drink too much, who suffer from diarrhea, or who don’t don’t drink enough water can suffer shortages of these minerals, which, in turn, can cause testosterone levels to drop. Increasing your muscle mass triggers your body to synthesize more testosterone. If you want your testosterone levels to rise, stop drinking! Trans fats also pose a problem for maintaining healthy levels. It contains menthol which may actually make testosterone levels dip. The interventions discussed in this article will work best for men with low testosterone, but they can also help men with normal testosterone to sustain their levels, year after year. Maybe the most popular “testosterone booster” is D-aspartic acid (DAA, or D-aspartate). Numerous products are advertised as testosterone boosters, but the vast majority don’t work, though some can make you believe they do by boosting your libido. Among those, the evidence mostly supports vitamin D and zinc, followed by magnesium. Each method delivers testosterone as a medication to the body, basically “turning off” the body’s memo to make testosterone as it is artificially provided by the medication. The body produces testosterone in both men and women to regulate body mass, work with other hormones, and control sex drive. Boosting your testosterone levels can lessen symptoms and significantly improve your quality of life. Staying active can help maintain higher testosterone levels. When cortisol levels are high, the body’s response to testosterone is blocked. Proven Ways on How to Boost Testosterone Naturally for Better Health However, chronic sun exposure does increase your risk of skin cancer.Many of the testosterone boosters on the market cost a pretty penny, and the cost is especially impactful if you plan on taking it for an extended period.Discover the P-Shot, its benefits, and how often it’s needed for optimal results.Harvard Health reveals that chronic stress can dramatically undermine your testosterone levels by increasing cortisol production.This hormone helps your body prepare and respond to this stress, and then your body goes back to normal.Creatine supplements may help athletes gain small, short-term bursts of power.In certain cases, some men may experience a more sizable drop in T levels after the age of 40.Oysters and other shellfish are also great for regulating normal testosterone levels.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. Short-term dehydroepiandrosterone treatment increases platelet cGMP production in elderly male subjects. Wittert G. The relationship between sleep disorders and testosterone in men. Proteolysis in skeletal muscle and whole body in response to euglycemic hyperinsulinemia in normal adults. Associations of exercise-induced hormone profiles and gains in strength and hypertrophy in a large cohort after weight training. But androgen sensitivity also varies among healthy individuals and without dabbling in illegal steroids — which again, we unilaterally advise against — there doesn’t seem to be any ironclad method of increasing your androgen sensitivity. The researchers also noted that gonadotropic hormones levels (LH and FSH) were well maintained in the shilajit group.There are many factors that determine how much muscle a person can ultimately build.Maintaining a healthy sex life is not only good for your relationship but also for your hormones.Bonus points if you’re into HIIT workouts; high-intensity interval training is among the most effective workouts to boost T (18).The best way to help your body produce the additional testosterone you’re after is to support it by way of a healthy diet.Alternative medical options like Clomid and hCG therapy may help stimulate natural testosterone production.That's not the case with Transparent Labs Vitality, as its testosterone-boosting formula provides several active ingredients to help promote healthy T levels in men.They’re a convenient tool to keep testosterone support consistent on travel or rest days. A health care provider can prescribe human growth hormone for some health reasons. Athletes take human growth hormone, also called somatotropin, to build more muscle and do better at their sports. Androstenedione, also called andro, is a hormone everyone's body makes. You can consciously decide to change your diet by deliberately choosing a variety of healthy meals. As a result, it is extremely important to incorporate regular exercise into your daily schedule in order to boost the production of testosterone. A healthy plant-based diet must include beans, as well as lentils, chickpeas, and other legumes in general. Incorporating shellfish into your diet is a good way of ensuring your body gets all the necessary building blocks required to easily and effectively produce all the testosterone it needs. Lemons are also rich in vitamin A, which is necessary for the synthesis of testosterone and may help lower estrogen levels, thereby increasing the potency of testosterone. Sleep disorders like sleep apnea affect the quality of sleep too.Like the other supplements on our list, it’s made from 100% natural ingredients to deliver a legal and safe boost to your testosterone levels.Address these lifestyle factors alongside incorporating pumpkin seeds into your diet.A study in “The Journal of Nutritional Biochemistry” found that ginger supplementation boosted testosterone levels by 17% in infertile men (Kadir et al., 2012).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.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).You want smooth blood flow, so an increase in red blood cells could easily cause stagnation. The researchers also noted that gonadotropic hormones levels (LH and FSH) were well maintained in the shilajit group. Although shilajit may work to benefits for women, various clinical trials have looked at the benefits of shilajit for men’s health, particularly for testosterone support. In traditional Ayurvedic medicine, Shilajit was known as a “Rasayana”, that is, a herb that works to rejuvenate the body, increase longevity, and helps to slow the aging process. It should be mentioned that tongkat ali did not affect luteinizing and follicle-stimulating hormones during this study. Clinical research has found that tongkat ali may be one of the most beneficial herbs for testosterone and sexual health. Step 2: Adopt nutrient-rich foods and healthy meals Focusing on regular exercise, especially weightlifting and high-intensity interval training (HIIT), can significantly boost testosterone. Your doctor will likely measure your testosterone levels at least twice before recommending testosterone therapy. Although some men believe they feel younger and more vigorous if they take testosterone medications, there's little evidence to support the use of testosterone in otherwise healthy men. Testosterone therapy can help reverse the effects of hypogonadism, but it's unclear whether testosterone therapy would benefit older men who are otherwise healthy. Compound Strength Training (Heavy Lifting) Protein isn’t just for building muscle—it’s also important for hormone health. Sexual activity and arousal can temporarily boost testosterone levels. Vitamin D is essential for testosterone production, and the best source is natural sunlight. Focus on a balanced diet and regular exercise to maintain a healthy weight. Research shows that men who sleep less than five hours per night can experience a significant drop in testosterone production. Vitamin D has been linked to numerous important functions in the body, including maintaining calcium balance, supporting the immune system, and maybe supporting hormone health. It plays a crucial role in hormone production and is involved in enzyme function, immune health, and reproductive health. Let’s explore what the research says (and doesn’t say) about natural testosterone boosters. Chronic stress leads to elevated cortisol levels, which directly suppress testosterone. Avoid excessive cardio or overtraining, as too much endurance work can actually lower testosterone levels. Consuming fatty fish or taking omega-3 supplements can be beneficial. While not exactly a vitamin, omega-3 fatty acids deserve a mention. Indeed, magnesium is another vital mineral that’s linked with testosterone. While certain foods that kill testosterone can exacerbate this drop, there are fortunately numerous foods that can help counteract this trend. Our guide covers a range of beneficial foods, ensuring a balanced diet for vitality. We are here to help you achieve your optimal sexual health, and full-body aesthetic goals. Get practical tips for maintaining a healthy and satisfying sex life, including lifestyle habits and wellness advice. Explore six common signs of low testosterone, including fatigue, low libido, mood changes, and reduced muscle strength. For many men, especially those with clinically diagnosed testosterone deficiency, lifestyle changes alone may not restore levels to an optimal range. Also, some research shows that testosterone therapy can increase your risk of heart disease. Yet the health benefits of testosterone therapy for age-related decline in testosterone aren't clear. This systematic review provides some evidence that certain herbs and herbal extracts increase testosterone concentrations in men. Examining the safety and efficacy of an herb in different populations, such as healthy, aging men; men with comorbid medical conditions such as metabolic syndrome, obesity, or diabetes; men engaging in regular exercise; and in men taking concurrent medications, will also help to determine the most suitable groups to target for its use. Focus on progressive overload by gradually increasing weights and maintaining proper form. Frontiers in Aging reveals that sedentary lifestyles accelerate testosterone decline, making regular exercise crucial for maintaining hormonal balance. Science News Today reveals that targeted food choices can play a significant role in naturally supporting hormonal balance and overall male wellness. As you complete this assessment, you will gain valuable insights into potential lifestyle adjustments that can naturally support your hormonal wellness. While TRT may have these effects, the FDA states that “Unlike drugs, supplements are not intended to treat, diagnose, prevent, or cure diseases. The FDA does not issue RDA and upper tolerable limit data for herbal supplements. RDA information was not available for many of the individual components for the “T boosters”. However, it is even more concerning that some of these supplements may in fact decrease serum T. It is unclear why companies would include components in their supplements that have no evidence to support their use. The study found that the arms plus legs workouts resulted in greater testosterone increases than biceps curls, but they found no differences in bicep muscle growth after 15 weeks of training.You don’t need extreme measures to reclaim your testosterone.These little guys are packed with zinc, so they keep the sex organs healthy and help to promote a healthy metabolism.This acts as an aphrodisiac that will also increase your libido and sexual function.You can up vitamin D levels by spending more time in the sun, eating more fatty fish such as salmon, tuna, and mackerel, or taking vitamin D supplements.To ensure your well-being when consuming dietary supplements, the ACTIVE.com editorial team prioritizes products that are independently tested by a third party.Limitations of our study are that we used only Google as our search engine, and there may be regional and geographic differences in search engine results. These steps will help limit exposure to harmful chemicals that could affect your hormones. Find relaxation techniques that work for you to maintain good health. Practices like mindfulness, yoga, and meditation help reduce stress. Managing stress can also help reduce risk factors for conditions like erectile dysfunction and lower the risk of sexual dysfunction. Getting enough rest each night is critical for maintaining hormonal health. These nutrients come from whole foods like leafy greens, nuts, and fish. Making smart food choices supports overall hormone balance. Proteins, fats, and carbs all play roles in producing testosterone. If you are in the Noida, Greater Noida, or Delhi NCR area and want to discuss your hormonal health, click here to book a confidential consultation with Dr. Venkatesh Kumar. A vibrant, energetic life is possible on a vegetarian diet. However, it’s crucial to get a proper medical diagnosis. While technically a herb, Ashwagandha’s role in a testosterone-supportive lifestyle cannot be overstated. The hypothalamus and pituitary gland control the amount of testosterone your gonads (testicles or ovaries) produce and release. Many men are obsessed with seeking the best ways on how to raise testosterone your testosterone. The fact that a man may not have optimal testosterone makes most guys panic. Low testosterone is more likely to affect people who have high BMI and have Type 2 diabetes. Testosterone decline can also negatively impact sexual function, affecting overall sexual health and well-being. These functions are crucial for overall health. Testosterone greatly impacts muscle mass and strength. However, many men with low testosterone may never exhibit symptoms. Natural testosterone boosters for men over 40 Effect of 1 week of sleep restriction on testosterone levels in young healthy men. As is the case with all your hormones, you do want your testosterone to be within a healthy range and if you’re concerned, it’s smart to get your levels checked. Optimal testosterone levels in men are an integral component of promoting healthy aging, muscle growth, and sexual and cognitive function. Get a complimentary guide on testosterone replacement therapy These steps not only raise testosterone but also improve endurance, strength, and recovery. Athletes often seek an edge in performance while maintaining health. Weightlifting, squats, and deadlifts are particularly effective because they target large muscle groups. Research shows that both resistance training and high-intensity interval training (HIIT) stimulate testosterone release. For example, given that specific herbs have anti-inflammatory and antioxidant activity, these may provide the greatest benefits for men presenting with excess premorbid inflammation or oxidative stress. Moreover, how quickly herbs influence testosterone concentrations in men needs to be elucidated. The dosages used in the included studies varied widely, making an evaluation of safety and efficacy difficult. As men age, one primary reason for the decrease in testosterone is the INCREASE in female hormones, such as estrogen. PeakErect® is a natural dietary supplement and is not intended to diagnose, treat, cure, or prevent any disease. These aren’t just good for your testosterone – they’re good for your overall health. This is why it’s important to focus on natural methods and consult with a doctor if you have concerns. However, always consult with a healthcare provider before making significant changes to your diet or exercise routine. Weight loss (i.e., those with obesity), getting the optimal hours of sleep, increasing physical activity, and eating healthier can all increase testosterone.Sexual activity plays a role in maintaining healthy testosterone levels.The solution isn’t just adding more calories—it’s about nutrient-dense foods, adequate protein, and strength training to rebuild lean mass.Turns out this little known herb is actually quite the testosterone booster, a fact that has been confirmed clinically on numerous occasions.While a normal part of the aging process, these declining levels can lead to low testosterone, a condition that can impact overall physical and mental well-being.Factors such as age, current testosterone levels, and overall health play a significant role in determining the effectiveness of these herbs.D-aspartic acid is an amino acid you can get at your local supplement store right now and it has a bunch of studies linking it to higher testosterone.(27)(28)(29) Meal timing can influence hormones like testosterone. Fish such as salmon also provide good protein plus other testosterone-boosting nutrients. Stress management techniques such as meditation or yoga help maintain proper hormone levels. Most testosterone release occurs during sleep, particularly during the rapid eye movement (REM) stage. Sleep deeply impacts hormones like testosterone. A study published in the International Journal of Peptide Research and Therapeutics concluded that male rats fed oysters experienced a significant boost in testosterone levels. The best way to help your body produce the additional testosterone you’re after is to support it by way of a healthy diet. If you thought you would boost your testosterone production by scarfing soy protein shakes, it’s not going to happen. We’ve already mentioned that increased protein intake is a good way to boost testosterone levels. Exercise training improves free testosterone in lifelong sedentary aging men. But this is an issue that you can’t answer with an article on the internet — talk with your doctor before making any changes to your health regimen. “Your yelling is the testosterone. There’s another component of testosterone that many people neglect, and that’s how sensitive you are to its effects. Read our ultimate guide to soy and testosterone. Dehydroepiandrosterone combined with exercise improves muscle strength and physical function in frail older women. Effect of oral DHEA on serum testosterone and adaptations to resistance training in young men. Effect of acute DHEA administration on free testosterone in middle-aged and young men following high-intensity interval training. Involvement of D-aspartic acid in the synthesis of testosterone in rat testes. Many of the testosterone boosters on the market cost a pretty penny, and the cost is especially impactful if you plan on taking it for an extended period. We like that this supplement supplies many of the top testosterone-boosting ingredients in science-based doses, and it's meant for men of all ages, whether they're beginners or seasoned pros. In most cases, men with low testosterone will benefit most from such a supplement, whereas results will be smaller in those who start out with normal levels. When looking for the best testosterone booster for working out, we wanted to ensure it included the top clinically-researched test-boosting ingredients in the right science-backed doses. It's the least expensive T booster on our list, and we believe it provides a solid balance between effective ingredients and price point making it an excellent value. Lastly, it has 6 micrograms of boron, the recommended amount for testosterone support from this trace mineral. The first ingredient is immune and test-supporter zinc, at a standard dosage of 15 milligrams, or 136% of the RDA recommended daily intake. The Impact of Diet on Testosterone Levels Although dietary zinc is mostly found in animal products, zinc-rich foods include some grains and nuts. Zinc deficiency can hinder testosterone production. Resistance training can raise testosterone levels for 15–30 minutes post-exercise. Protein powders, specialty “fitness foods,” supplements, and organic everything can quickly drain your… Avocados are also rich in vitamin B6 and folate, which support energy metabolism and muscle development. The monounsaturated fats in olive oil also promote heart health and improve nutrient absorption, both of which are beneficial for muscle growth. Additionally, ginger has powerful anti-inflammatory properties that support muscle recovery and overall health. Harvard Health reveals that chronic stress can dramatically undermine your testosterone levels by increasing cortisol production. A recent 2019 study published in the American Journal of Men’s Health (13) found that men who took ashwagandha for as little as 8 weeks were able to increase their testosterone levels by as much as 14%. Fenugreek is an herb that has been the subject of recent studies for its potential to increase testosterone levels. Vitamin K promotes bone health, which in turn helps boost testosterone levels. Instead, they provide critical amounts of zinc which allow the pituitary gland to release hormones that stimulate testosterone production. High cortisol levels impede testosterone production; conversely, lower levels allow the adrenal glands to make more testosterone and the body to absorb it. By adding testosterone-boosting foods to your diet and avoiding those foods that kill testosterone, you are making a proactive choice for your health and overall well-being. 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. Because studies have shown that when you cultivate an aggressive mindset (like you need in martial arts or boxing), you actually increase your testosterone production (28). 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). There is a well-known correlation between elevated levels of vitamin D achieved through supplements and elevated testosterone levels (16). If you are an overweight guy who wants to increase his testosterone levels, the best way to do so is to lose weight. Foods That Naturally Increase Testosterone and Muscle Growth Avoid processed foods and excessive sugar which can negatively impact hormonal health. Prepare to dive deeper into targeted strategies for optimizing each of these critical areas in the upcoming steps of your testosterone health journey. Small consistent changes can create meaningful shifts in your testosterone health. To effectively assess your testosterone health, start by evaluating critical areas of your daily routine. Low testosterone affects nearly 40 percent of men over age 45, yet many overlook the daily habits that directly shape hormonal health. In addition, some ingredients found in testosterone boosters may cause certain negative side effects. There are many shady companies that produce testosterone boosters that may contain potentially harmful ingredients. In the end, you'll want to choose a testosterone booster that both fits your budget and provides the active ingredients you are looking for. The prices of testosterone boosters vary greatly, with some of them being quite expensive. Many of these substances mimic or block the actions of hormones like testosterone, leading to reduced levels. Remember, reducing stress isn’t just about feeling better—it’s about optimizing your body’s hormonal balance and overall well-being. Exercise is a powerful tool for overall health and hormone optimization, but not all forms of exercise affect testosterone equally. By understanding how mTOR and nutrition interact with testosterone synthesis, you can take a targeted approach to maximize your hormonal health naturally. The mammalian target of rapamycin (mTOR) is a protein that plays a central role in regulating cell growth, metabolism, and hormone production, including testosterone. Common environmental contaminants such as phthalates and bisphenol-A (BPA), both of which are found in plastics and many common products (including personal health items), are known as hormone disruptors. Therefore, eating lots of cruciferous vegetables can help boost your testosterone. Be sure you get a solid seven to eight hours of sleep every night if you want to support your T levels. Adopt natural stress-reducing activities and behaviors to fit into your daily schedule, such as meditation, progressive relaxation, exercise, journaling, or laughter therapy.