For the past 8 years, she has specialized in men’s health and primary care and is passionate about improving her patient’s quality of life. Our specialized programs offer a combination of fitness and medical expertise designed to support your unique health needs. They provide advice on fitness and nutrition plans as well as individualized hormone programs tailored to your needs. It’s a non-suppressive alternative to traditional testosterone replacement therapy (TRT). A sustainable workout rhythm involves progressing slowly, adjusting workouts to your fitness level, and listening to your body. One tacit benefit is an increase in luteinizing hormones which stimulate the testicles to produce more testosterone. Oysters and other shellfish are also great for regulating normal testosterone levels. As the key hormone for regulating male sexuality, testosterone is critical for sperm production and overall male fertility. When choosing red meat to add to a testosterone-healthy diet, choose lean, grass-fed cuts without antibiotics and other harmful chemicals. Red meat is sometimes controversial, but when added to an otherwise healthy diet and an active lifestyle, it has several benefits. Healthy pituitary glands stimulate testosterone production in other areas of the body. Studies have consistently demonstrated that exercises like squats, deadlifts, bench presses, and rows elicit a strong hormonal response (Kraemer & Ratamess, 2005). Even small, manageable dietary shifts—especially when paired with active living—can pay dividends in how you feel and perform each day. Do women benefit from these foods too? Too much red meat, high-cholesterol foods, or zinc supplements can have downsides. Are there any risks to consuming high quantities of these foods? Vitamin D is linked to higher testosterone levels, and maintaining optimal levels can support healthy hormone production. Seafood, red meat, poultry, and eggs are linked to higher testosterone levels because they’re rich in zinc, which is essential for testosterone production, sperm health, and overall hormone balance. Following a Healthy Keto® and intermittent fasting plan, exercising, and prioritizing quality sleep may help boost your testosterone levels naturally. Maintaining healthy testosterone levels requires a balanced combination of exercise, recovery, and lifestyle habits. Normal testosterone levels won't give you any trouble. That means having too much soy can affect your hormone levels and lower testosterone. There are also natural testosterone boosters that contain formulas of natural testosterone-friendly ingredients. Get those 8 hours of good-quality sleep to help you increase your testosterone. Healthy fats are a natural way to increase testosterone quickly and effectively. Short intervals of high-intensity training prove to be more beneficial in producing natural testosterone than prolonged exercise, aerobics, or running. Since testosterone (T) plays such an important role in your sexual health and overall well-being, you want to ensure you’re doing everything you can to naturally maximize your testosterone level. Lifestyle modifications such as regular exercise, stress management, adequate sleep, and weight control form the foundation for hormonal balance. HIIT increases both free and total testosterone levels while also improving cardiovascular fitness and metabolic health. Here are four scientifically-backed methods to increase testosterone naturally through training. When these nutrients are regularly included in balanced meals, you’ll give your body what it needs to build and maintain healthy hormone levels. Restricting calories in dieting or overeating can disrupt hormone levels, including testosterone.But making time both cardio and strength training in your weekly workout routine gives you your best shot at boosting your testosterone levels.But double check your multivitamin to ensure it has a few key components that may help naturally produce testosterone.With regard to physical fitness parameters, only cardiorespiratory fitness was found to have a significant positive correlation with serum testosterone levels, implying that exercise targeting cardiorespiratory fitness would be helpful in increasing serum testosterone levels.So if you are wondering how to increase testosterone naturally, read on for all the best lifestyle tips, supplements, and foods to finally reclaim your hormone health.Other ingredients may work by preventing the conversion of testosterone into estrogen.Low testosterone is detrimental for your health, correlated with anxiety, metabolic syndrome, depression, fatigue, and low sex drive. Zinc, vitamin D, magnesium, and healthy fats are at the forefront of testosterone support. Natural testosterone foods captivate the interest of active men, aging adults, and health-conscious individuals who want to support healthy hormone function without medical interventions. Long-term stress can elevate levels of the hormone cortisol which can quickly reduce testosterone levels. A recent twelve month study revealed that optimal supplementing of 3,000 IU of vitamin D3 daily increased the test groups' testosterone levels quite significantly by around a full quarter (25%). So, eat dark chocolate to increase flavanol levels, to increase heart health, to power more effective workouts that release more testosterone. Therefore, if you want a safe, tasty way to help give your testosterone levels a boost, research suggests you’d be wise to develop a taste for coconuts. For some time, studies have indicated that when men reduce the amount of saturated fat in their diet, their hormone levels decrease (38). How to Increase Testosterone – 12 Proven Ways to Boost Low T Naturally, this leads to strength and muscle gain, and thus more testosterone. This gives your muscles extra energy to perform 1-2 extra reps or lift five pounds heavier on an exercise. For most men, this will be somewhere between 10-20% body fat, ideally closer to 10%. This style of training is also lengthy and rigorous, leading to overtraining, which reduces your T levels. Although acute vigorous resistive strengthening exercise is speculated to increase serum testosterone levels, few studies have examined the effects of long‑term chronic resistive strengthening exercise on serum testosterone levels 2,3,4,5. Only limited data regarding the effects of regular exercise on serum testosterone—the most important factor in TD—are available, and existing studies have mainly focused on determining whether resistive strengthening exercise increases serum testosterone levels. The correlations between serum testosterone levels and the results from the body composition and basic exercise tests were investigated. Among patients who had their serum testosterone levels measured after visiting the hospital for ED between January 2014 and June 2015, data were analyzed for 87 patients who additionally underwent body composition and basic exercise testing. Again, if you’re a vegetarian but you still consume fish (i.e., a pescetarian), then tuna is one of the best proteins to increase testosterone production. When people don’t get enough high-quality sleep, their cortisol levels shoot up and the body can’t produce enough testosterone. Magnesium is important for lowering inflammation in the body and for getting healthy amounts of sleep. Not only is it a source of protein, healthy fat, and omega fatty acids, but it also has high levels of magnesium and Vitamin B. Make sure, too, that you aren’t pairing red meat with other traditional, unhealthy Western foods, such as those high in salt, trans fats, and processed ingredients. Best Workouts to Boost Testosterone Levels Naturally How does all this boost testosterone? Energy levels are usually low when someone is testosterone-deficient, so spinach is beneficial on many levels. Spinach is a wonder food, containing vitamins, minerals, and essential nutrients in higher concentrations than in many other foods. Like garlic, almonds aren’t a testosterone-boosting food at the primary level. Most people might notice gradual benefits within several weeks of consistent diet changes.On top of that, get plenty of fresh air, sunshine, physical activity and natural food.Proteolysis in skeletal muscle and whole body in response to euglycemic hyperinsulinemia in normal adults.High-intensity interval training (HIIT) can also help elevate your T levels.Many men are interested in how to increase testosterone levels to support their overall well-being.Medical interventions such as hormone replacement therapy and supplements can also be considered under professional guidance. Pregnenolone: Benefits and Side Effects Short bursts of intense effort followed by rest have been shown to boost testosterone and growth hormone more effectively than steady-state cardio.Remember, too, that if you are weight training, the carbs will be necessary to power your workouts.Dietary fat intake and reproductive hormone concentrations and ovulation in regularly menstruating women.While topics such as penis girth and testosterone levels are important, many men don’t know how to bring up these topics with their doctors.By pushing your muscles, you create tiny tears in the muscle tissue.You see, not only will high-quality olive oil make your food taste better, but it will also help you raise your testosterone levels. One unique ingredient found in this supplement that's not found in all test boosters is DIM (Diindolylmethane), an aromatase inhibitor that can prevent the conversion of testosterone into estrogen. Men with even a slightly low test level will struggle to gain and maintain muscle.(5) One possible solution for this may be supplementing with a high-quality test booster. One aspect that has a sizable impact on men's ability to gain muscle is their hormonal status, specifically testosterone. We chose Xwerks Rise as the best overall test booster because it's formulated for strength and energy, two prerequisites for any tough training session. Although too much body fat isn’t good for your natural testosterone production, eating healthy fats have been proven to boost testosterone levels. By adopting a holistic approach that combines diet, exercise, sleep and lifestyle changes, men can naturally boost their testosterone levels. Additionally, losing weight and maintaining a healthy weight is important for preventing low testosterone levels, as excess body fat can lead to decreased testosterone production. Examples of fatty fish are herring, salmon, and trout. In free form, it can bind to more receptors in the body, keeping you in better condition. Cortisol triggers your body's fight or flight response. But chronic stress will cause elevated cortisol for long periods of time. Cooking your own meals is the best way to stay healthy and lean. Eat all natural meat from animals raised the old fashioned way – Without growth hormones or antibiotics. They disrupt your natural hormone balance and causes all kinds of problems. Low testosterone causes many health issues, both physically and psychologically. As testosterone declines ailments like depression, heart disease, anxiety, and skinny-fat cases among men are sky-rocketing. The Role of Regular Physical Activity Aside from that, poor sleep (or lack of sleep) can increase your appetite, leading to weight gain. But full-body workouts are great options — particularly weight lifting and high-intensity interval training (HIIT). Substance abuse mostly stops the body from producing luteinizing hormone (LH), which stimulates the body to make testosterone. Some of these signs and symptoms can be caused by other factors, including medication side effects, obstructive sleep apnea, thyroid problems, diabetes and depression. Testosterone replacement therapy, in the form of injections, pellets, patches or gels, can improve the signs and symptoms of low testosterone in these men. Hypogonadism hampers the ability to produce normal amounts of testosterone due to a problem with the testicles or with the pituitary gland that controls the testicles. The foods you eat can have a significant impact on your hormone levels. Testosterone is a crucial hormone that plays a vital role in muscle growth, energy levels, mood regulation, and overall well-being. Exercise regularly, eat well, manage stress, get enough sleep, and be mindful of what you put into your body. However, always consult with a healthcare provider before making significant changes to your diet or exercise routine. When done through healthy lifestyle changes, there are generally no negative side effects. How does sleep impact testosterone levels? According to Harvard Health Publishing, resistance training is one of the most effective natural strategies to support testosterone levels as men age. Resistance training—especially compound movements like squats, deadlifts, and presses—triggers short-term increases in testosterone while supporting long-term hormone health. If there’s one method consistently backed by science on how to increase testosterone naturally, it’s strength training. This hormone also influences secondary sexual characteristics like muscle bulk and body hair. A blood test is crucial in diagnosing low testosterone levels, as symptoms of low testosterone can be vague and may require medical evaluation. Additionally, environmental toxins like BPA and phthalates found in plastics can mimic estrogen and reduce testosterone levels. A mix of diet and regular exercise can help optimize body composition and hormonal balance. Alcohol has a significant effect on testosterone production. Sugar intake is directly linked with testosterone levels. For example, a diet high in processed meats might disrupt your body’s natural functions. By following this ultimate guide on how to naturally boost testosterone levels, you can optimize your hormonal balance and improve your overall health in a sustainable way. Understanding how to boost testosterone naturally involves focusing on factors such as proper nutrition, regular exercise, stress management, and adequate sleep. Losing weight and keeping a healthy body composition can help maintain higher testosterone levels. Finding ways that work for you to manage life’s stressors is not only great for increasing testosterone levels but also for maintaining an overall healthy lifestyle! One study found that EEVO and other dietary oils can boost both testosterone and LH levels (33). In one small study, participants who took shilajit showed a statistically significant increase in total testosterone levels compared to men who took a placebo (29). Fenugreek may block both of those processes to increase free testosterone levels. The herb’s T-boosting ability may lie in boosting free testosterone levels. More successful people tend to have higher testosterone levels, so success and testosterone are positively correlated. It also has an array of other benefits, one of them being increased HGH (human growth hormone) and testosterone (43). Frequent masturbation can lower your testosterone levels by reducing your androgen receptors in your brains (40). Certain lifestyle choices can suppress natural testosterone production. Therefore, it is crucial to maintain healthy testosterone levels to ensure overall well-being. Testosterone is the primary male sex hormone, responsible for muscle growth, fat metabolism, bone density, energy levels, and sexual health. Carrying extra body weight can decrease testosterone levels. If your testosterone levels are clinically low, then working with your healthcare provider to determine next steps for achieving healthy testosterone levels is the recommended path. While a sedentary lifestyle, consisting of being overweight and indulging in unhealthy habits like excessive drinking and smoking are guaranteed testosterone killers. Lifestyle modifications can boost testosterone production and help keep the relationship between testosterone and other hormones that influence it happy. Low testosterone can lead to symptoms like persistent fatigue, reduced muscle mass, increased body fat, mood swings, and a decreased libido. While it was once believed that higher testosterone levels increased the risk of prostate cancer, recent studies show no direct connection between natural testosterone and cancer. Activities like strength training and high-intensity interval training (HIIT) not only promote weight loss but also directly stimulate testosterone production. Male hypogonadism is another term for low testosterone and is when the testes don’t produce enough male sex hormones. Before we close, we want to revisit weight training and make one more important point. That’s important because there is also plenty of evidence linking elevated HDL cholesterol levels with elevated levels of testosterone (43). The precise mechanism is complex and seems related to luteinizing hormones and an increase in serum nitrous oxide content. In addition to providing essential vitamins and minerals, fruits and vegetables are rich in antioxidants and phytonutrients that support overall health and hormone balance. Sources such as spinach, Swiss chard, almonds, cashews, peanuts, pumpkin seeds, whole grains (brown rice, quinoa), and black beans are rich in magnesium and should be included in a testosterone-boosting diet. Sources such as oysters, shellfish, beef, pork, chicken, pumpkin seeds, hemp seeds, and chickpeas are rich in zinc and should be included in a testosterone-boosting diet. Often the best treatment options are prescription medications that “boost” your natural production of testosterone (endogenous testosterone) or “replace” your body’s natural production of testosterone by providing testosterone itself (exogenous testosterone).There are all kinds of natural testosterone boosters, DHEA.Testosterone is a steroid hormone that is naturally produced by our bodies.The best way to quickly raise your testosterone fast is through lifestyle and diet changes.Chronic alcohol consumption causes reduced sperm count, lower muscle mass, and increased body fat.If your T levels are low, there are a few ways to give them a lift.They may feel good at the time, but they affect everything from your cognitive function, anxiety levels, and testosterone.Diet, exercise, stress management, and sleep are foundational for optimal testosterone production.Whether you’re a fitness enthusiast looking to optimize muscle gains or someone seeking a lifestyle change, adding targeted foods to your eating plan can help. Making simple lifestyle adjustments can help you naturally raise your testosterone and support overall hormonal balance. Professional hormone testing and diagnostics can help identify the cause of low testosterone levels. Clomid stimulates the production of natural testosterone by boosting the release of LH (Luteinizing Hormone) and FSH (Follicle-Stimulating Hormone). In some cases, exercise alone may not be sufficient for achieving optimal testosterone levels. Men with diabetes are twice as likely to have low testosterone levels (34). More importantly, onion and garlic activate luteinizing hormone, which helps spur the production of testosterone. Fenugreek may also improve free testosterone levels by blocking SHBG. Studies have shown that fenugreek may improve testosterone levels and symptoms related to low testosterone such as low libido (28). One 2021 meta-analysis suggests that supplementing with ashwagandha root or leaf extract for at least eight weeks effectively raised testosterone levels better than a placebo (27). One group took 3,332IU of vitamin D daily for a year while the other took a placebo. This study did not include vitamin D supplementation. Another study found a correlation between stationary bike sprints and testosterone. In the pursuit of maximizing our health and performance, there are often unexpected pathways that lead to significant benefits. Generally, 7 to 10 hours of sleep a night are needed for good health and to help boost testosterone levels. Weight lifting and resistance training along with cardiovascular exercise is one of the best combos to boost testosterone levels. These steps not only support healthy testosterone levels but also reduce the risk of weight-related issues and enhance your energy and vitality. In 2012, an article concluded that high-intensity interval training produces more free testosterone than steady-state cardio (13). If you aren’t eating enough calories, your body shuts down its reproductive health to give more vital processes more attention. If you don’t eat enough calories, your body can’t produce adequate amounts of testosterone. Reducing your calorie intake and getting into a caloric deficit is important to lose weight and shed fat, but you should be wary of how low you go. For example, squats will work your gluteus maximus, aka butt, the largest muscle in your body, along with a variety of other large muscles in your lower body. Lifestyle habits like sleep, stress management, weight management, a broad spectrum of vitamins and minerals might help to optimize your levels within healthy ranges. If you’re carrying extra pounds, losing weight through a combination of diet and exercise can help increase your testosterone naturally. By including foods that increase testosterone in our diet, we can maintain and even enhance our testosterone levels, ensuring optimal health and well-being. When we include foods that boost testosterone levels into our daily diets, we take charge of our health without adding harmful products or chemicals into our bodies. 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. Remember, too, that if you are weight training, the carbs will be necessary to power your workouts. Personalized health insights & action plan Lifestyle factors like poor sleep, obesity, and alcohol use are contributing causes. Interpretation depends on age, symptoms, and SHBG levels. It plays a crucial role in muscle growth, libido, mood, cognitive function, and overall vitality in men and women. Free Testosterone is the biologically active form of testosterone not bound to proteins like SHBG or albumin. This is likely due to exercise’s already positive effect on testosterone.Ditch the drugs and reward yourself with more natural rewards, such as exercising and eating healthy.Oysters are also high in vitamins, minerals and protein, and loaded with heart-healthy antioxidants.Among those, the evidence mostly supports vitamin D and zinc, followed by magnesium.Seeing and being evaluated by a doctor who specializes in men's health can help you understand what might be causing your low testosterone.Eggs are considered the perfect protein because they have all vitamins and amino acids for human needs (except vitamin C).Activities like exercise, listening to music, and achieving small goals can boost dopamine production, enhancing mood and motivation for tackling daily challenges.Safe penile girth enhancement methods to increase penis size, boost sexual satisfaction, and achieve lasting results with expert guidance. So, while 4 to 5 hours of sleep may seem like enough to get you through the day, it could be contributing to lower levels of testosterone. Try starting with body weight exercises, which are movements that rely on your own body weight to help build total body strength — no gym membership needed. Cardio is a great way to burn a lot of calories, while the muscle built from strength training can help boost your overall metabolism so that you're burning calories even when you're not exercising. So, if you're not already exercising, starting a workout regimen focused on losing weight may help boost your levels. HIIT workouts have been shown to be more effective at boosting testosterone levels in men than endurance exercises. “Elevated insulin suppresses the production of testosterone and other hormones essential for men’s health, including growth hormone involved in muscle growth and strength.” The Healthy Keto® diet is a low-carb, high-fat approach that can help regulate testosterone levels by supporting balanced cholesterol levels, which is crucial to maintaining male hormonal balance. While testosterone levels naturally begin to decline in men between the ages of 30 and 40, there are several potential causes of hypogonadism, which can manifest as primary or secondary. Older adults commonly see a 50% drop by age 70, which underscores the importance of key nutrients in the daily diet.While this is normal, low testosterone levels can negatively impact your quality of life.What’s your favorite natural testosterone-boosting trick?Do women benefit from these foods too?The influence of testosterone in menChronic stress leads to elevated cortisol levels, which can suppress testosterone production. The article explained that squats increase testosterone, and like testosterone injections, they result in muscle growth for all body parts. Despite the bodybuilding high rep workout resulting in greater increases in testosterone, both groups increased muscle mass similarly. Your goal is to build muscle, not to find which exercise results in the biggest testosterone boost. Testosterone plays a vital role in overall health, mood, building muscle, and losing weight and fat. But double check your multivitamin to ensure it has a few key components that may help naturally produce testosterone. Stress reduction is also a necessity to maintain hormone balance. (16) Also, try to eat as much grass-fed meat as possible as this will have more nutrients than corn-fed meat and will have less of an inflammatory burden on your body. Increase your fresh vegetable intake, and you can even supplement with some natural aromatase inhibitors such as EstroDim or saw palmetto. They also reported that the exercise reduced urinary tract symptoms and improved the quality of life. However, it is unclear which type of exercise would be better for improving symptoms and the endocrinologic status of patients with TD. The mean age of the subjects was 57 years (range, 36–73 years), and the mean serum total testosterone level was 342.1 ng/dL (range, 83.4–1,030.0 ng/dL). Patients who experienced difficulty in participating in exercise testing due to joint problems and had a history of treatment for hypogonadism were excluded from this study. Based on these results, we sought to derive a physical exercise that is more effective in treating TD. It’s not just about excess weight; obesity in men can cascade into a range of health challenges, from heart disease to diabetes. Platelet-rich fibrin (PRF) can be used in many different ways to boost men’s health without the hassle of medication or surgery. By understanding the role that exosomes have in many different areas of the body, including hair and sexual health, we have been able to develop … Communication between cells can affect everything from your body’s ability to repair tissue to the health of your hair follicles. Basically what it comes down to is that cinnamaldehyde, a key component in cinnamon, increases insulin sensitivity so your body does not have to produce as much insulin. This not only reduces the amount of times your testosterone decreases, but has been found to increase testosterone in men. The fat loss will be slower, but you’ll maintain more muscle mass along the way. If you are lifting weights to create the caloric deficit and maintain muscles mass, don’t work out for too long. It has been well documented that large multi-joint exercises like squats and leg presses produce greater testosterone than smaller joint exercises like bicep curls. (Dobs et al., 1999) Testosterone levels after exercise return to baseline levels, usually within an hour after exercise.(Kraemer et al., 2017) (Ahtiainen et al., 2005) This suggests that you can rest anywhere between 2-5 minutes between sets and obtain increases in muscle gains. One of the most frequently asked questions is,” does working out increase testosterone? All men want to know what is the best way to boost testosterone. You can actually boost it the same way you increase your testosterone levels as a whole! So if you aren't at a healthy weight, your brain will tell your body to stop making testosterone. Consuming healthy fats is essential, as they are important for hormone production. In addition to lifestyle and dietary changes, there are several supplements that are clinically proven to help improve testosterone levels. There are many reasons to monitor your stress levels with healthy testosterone balance being one of them. Although too much cholesterol is bad for your heart health, consuming too little of it can cause a drop in your testosterone levels. Capsaicin, a common spice, can also help you lose weight, further supporting optimal testosterone production. One study in the Journal of Clinical Endocrinology & Metabolism performed showed that endurance training decreases serum testosterone levels in men (47). It is not intended to be used as health, fitness, mental health or medical advice. That’s the real way to fix low testosterone. On top of that, get plenty of fresh air, sunshine, physical activity and natural food. Buy from people who have your health in mind. Increase fertility, increase seminal volume, increases sperm count and quality of your swimmers. While testosterone boosters aren't necessary for men with healthy T levels, those whose levels are on the lower side of the recommended range may benefit from taking them. TestoLab Pro's® testosterone-boosting formula provides a slew of active ingredients known to promote healthy test levels in men. 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. This may result in clinically low testosterone levels and some potential side effects such as fatigue, reduced muscle mass, and decreased libido. Some docs may also suggest taking a testosterone booster, which is a category of dietary supplements known to promote increases in your test levels. Testosterone replacement therapy (TRT) is widely recognized as the standard treatment for low testosterone. Although the ideal amount varies from person to person, getting a good amount of restful sleep is important. Vitamin D deficiency may lead to a reduced production of T. High-intensity interval training (HIIT) can also be effective. Testosterone boosters may help some men increase their levels slightly, in turn allowing them to gain and maintain muscle mass.But chronic stress will cause elevated cortisol for long periods of time.Probiotics are good bacteria that your gut needs to function properly, leading to digestive health and overall well-being.If you have PCOS and you're overweight, losing weight and eating a healthy, balanced diet can make some symptoms better.Stress is bad for your body because it releases too much cortisol, which destroys your natural testosterone levels.Chronic stress can harm testosterone levels, leading to health issues for men. To keep ghrelin in check, it’s essential to maintain a balanced diet and ensure adequate sleep, reducing the temptation for midnight snacking. Cortisol is often called the stress hormone, but it’s also vital for keeping us alert and energized throughout the day. Maintaining a dark sleep environment can support melatonin production, promoting better sleep quality. This puts a lot of stress on the body that, in certain cases, can take a toll on your hormone levels. We like that this supplement supplies many of the top testosterone-boosting ingredients in science-based doses—a perfect accompaniment to a weight-loss diet. Men with low testosterone often may experience difficulty losing body fat and increasing muscle mass. In addition they include maca root powder and panax ginseng which may increase sexual desire, though research on their effect on testosterone levels is limited. While there are many lifestyle changes that can have quite an impact on your test levels, there are also a number of testosterone-boosting supplements that can also help raise your levels. How to Naturally Increase Testosterone? Vitamin D is essential for testosterone production, and the best source is natural sunlight. Don’t shy away from these fats—incorporate them into your meals to support optimal testosterone levels. Not only will you build muscle and burn fat, but you’ll also give your hormones a natural lift. Research shows that men who sleep less than five hours per night can experience a significant drop in testosterone production. For an extra lift, consider an over-the-counter testosterone booster supplement. Vitamin D is especially important – it’s technically a hormone that your body produces when exposed to sunlight. This combination maximizes the hormone benefits of exercise. High-intensity interval training (HIIT) can also help elevate your T levels. Compound lifts that engage large muscle groups produce the biggest surge in testosterone. Salmon has another important quality that we don’t see in many foods, including testosterone-boosting ones. Vitamin B is great for giving people energy; those with low testosterone levels often struggle to maintain energy at the levels they want to. But conversely, when it’s eaten mindfully and as part of a healthy overall diet, it’s extremely beneficial. There is little evidence that consuming protein will, by itself, elevate levels of testosterone in the blood. 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. We are here to help you achieve your optimal sexual health, and full-body aesthetic goals. If you’re committed to optimizing your hormone health, this comprehensive guide will help you achieve your goals naturally. The good news is, there are several natural ways to increase testosterone naturally in males. Ultimately, using herbs to boost testosterone levels shouldn't be a first-line strategy. Testosterone levels have also been found to increase over this time period. Endurance aerobic exercise raises cortisol, which is the arch nemesis of testosterone. Results showed that men on the high-carb diet actually had higher testosterone and lower cortisol than the men on the high-protein diet. Many men also believe they need to avoid foods high in cholesterol in order to lose weight. Good foods to eat are avocados, nuts, and fatty fish. However, if you are looking for new and interesting ways to increase your overall testosterone levels, intermittent fasting may be one. But there is no doubt that if you want to enjoy an optimal testosterone boost from your resistance training, you have to give your muscles the protein they need to repair and rebuild bigger and stronger. To really enjoy the testosterone boosting benefits of weight training, you need to do what are called “compound lifts”. The great thing about weight lifting is that it provides a wealth of benefits (2)(3) besides just increasing testosterone levels. Fortunately, if you have an aversion to needles, there are many ways to increase testosterone naturally, and we’ve brought together 36 of them right here. In some cases, you might add extra help in the form of the best natural supplements for muscle growth to complement your dietary routine. Below are common questions readers often have when thinking about boosting testosterone through dietary choices. Unlike many fruits, avocados are rich in good fats that can help your body manufacture certain hormones. These minerals are pivotal in testosterone production. Strategic lifestyle modifications can effectively slow down the natural age-related decline in testosterone and support the body’s hormone production. Maintaining healthy testosterone levels requires a holistic approach that addresses multiple aspects of your health and lifestyle choices. Apply lifestyle changes (like the ones on the list above!) to encourage natural testosterone production in your body. Now Offering Telehealth Virtual Appointments. Passionate about bioethics, she is committed to crafting patient-centric healthcare solutions. Leveraging her healthcare strategy background, Chloe pioneers concierge medicine, bridging gaps in primary care. Lab work can help identify underlying issues like low testosterone or nutrient deficiencies that may require targeted treatment. Getting regular health assessments ensures you stay on top of your hormonal health. I recommend hitting the gym at least three days a week and lifting heavy weights on larger muscle groups like the chest, shoulders, back, hamstrings, and quads. Burst training involves exercising at 90 percent to 100 percent of your maximum effort for a short interval in order to burn your body’s stored sugar, followed by a period of low impact for recovery. And according to research conducted by the University of Virginia Medical School’s Department of Internal Medicine, short-term fasting can increase testosterone by significant margins. Your body makes testosterone, but most of it is bound to protein and is not free and available to stimulate testosterone receptors at the cellular level. Let’s now explore signs and symptoms that indicate low testosterone. Testosterone deficiency can result from these conditions, leading to various health issues. While aging itself is unavoidable, lifestyle choices can either slow down or speed up the decline. High cortisol levels can cause you to gain weight, which hurts your testosterone levels (16). Another 2017 study examined the effects HIIT training had on male athletes and concluded it to increase free testosterone and muscle power (14). Of course, be careful not to eat too much all the time, as the additional weight gain can have negative effects on testosterone production as well. Certain foods, like soy and mint, can even decrease your testosterone levels (8, 9). Processed foods are filled with bad chemicals and ingredients that lower your testosterone, making what you eat imperative to your testosterone production. Excess consumption of any one of these can affect your overall health and performance at work or school. This last ancient superfood is one easy way to achieve optimal health. Whether you reach for the real stuff or more eco-friendly plant milk, milks are a great source of vitamin D. They are great sources of zinc, fiber, and plant-based protein, so you can protect your heart while optimizing your sexual health. It’s been a long, long time since raw eggs were en vogue for weightlifters. Today, low testosterone is on the rise, and it’s even more common to see it in young males. Testosterone is the foundation of men and plays a critical role in their health.