GHRP-6, or Growth Hormone-Releasing Peptide 6, is another peptide that may support healthy testosterone levels by stimulating the pituitary gland to release LH By boosting GH secretion, the peptide ipamorelin indirectly increases testosterone levels by encouraging the release of LH from the pituitary gland. Below are some of the top peptides that help boost growth hormone levels in the pituitary gland, which in turn increase LH and FSH levels and thereby boost testosterone. Moreover, infertile men who were given nasal administration of gonadorelin for a year had increased testosterone levels and sperm production, according to a study published in the Journal of Fertility and Sterility. These hormones bind with the gonads to release both sperm and egg cells, boosting testosterone levels. Check your blood pressure to see if it’s affecting testosterone production. Fat is often said to be unhealthy due to its links to heart disease, weight gain, and other health problems. Boosting your testosterone levels requires a holistic approach. If you suspect low testosterone levels, your first step should be consulting your doctor. Many men live with below-average testosterone levels, feeling less formidable than they should without experiencing full-blown andropause. Sleep is when our bodies replenish their hormones.When levels drop, even slightly, it can leave you feeling drained, foggy, or not quite like yourself.If you rest less during a busy work week, you can catch up on the weekends to increase your testosterone levels.It is important to distinguish between free testosterone and total testosterone levels.If you have concerns with any sleep issues, like sleep apnea, see a doctor so you can address them.No, doing a short circuit with the weight machines won’t cut it.Your physical condition certainly matters when it comes to testosterone.Endurance training and resistance training (such as weight lifting) both boost testosterone levels briefly, Schroeder says. We discuss the best vitamins, minerals, and herbs in detail in our article on the 8 Best Supplements to Increase Testosterone Naturally. In addition to getting all your micronutrients, ensure you get at least 20% of your calories from fat. If you want to include cardio while maximizing testosterone, opt for high-intensity interval training (HIIT). If you have concerns with any sleep issues, like sleep apnea, see a doctor so you can address them. Sleep is necessary for a variety of reasons, including hormone balance. There are many reasons to monitor your stress levels with healthy testosterone balance being one of them. It's important to note that testosterone levels can vary throughout a person's life and can be influenced by factors such as age, genetics, health status, and lifestyle choices. For maximal testosterone production as well as optimal health, you need to be sleeping seven to nine hours a night, in a dark room, on a regular schedule every night. Testosterone boosting supplements, like Testofuel, are also a great option for optimal testosterone production. Intake adequate zinc (10-40mg) and vitamin D (1,000-2,000 IU) daily Other factors such as sleep, exercise, alcohol and smoking can also shift the needle. However, it’s important to remember that “diet” is just one small part of the testosterone equation. Yes, TRT can have potential risks and side effects, including an increased risk of cardiovascular problems, sleep apnea, prostate growth, and blood clots. HCG mimics the luteinizing hormone (LH), which is responsible for signaling the testes to produce testosterone. It can lead to symptoms such as fatigue, depression, reduced muscle mass, and decreased libido. Alcohol may throw off many parts of your body's hormone system.Even though everyone knows to avoid these habits and pursue healthy ones, they often seem the most difficult to accomplish.No, the results will not be as dramatic as unnatural enhancements, such as anabolic steroid or testosterone use.Chronic alcohol abuse also leads to lower testosterone levels, as described in Alcohol Research & Health.While the best way to get vitamin D is with your body producing it from exposure to sunlight, we don’t always get the chance to do so .Maintaining a balanced diet and an active lifestyle is critical for optimal sperm health.However, most test boosters function by replenishing vitamin deficiencies.Proteins, fats, and carbs all play roles in producing testosterone. Testosterone plays a key role beyond sexual function and growth, including boosting brain function, improving cardiac health, and protecting your prostate and liver. But it certainly seems like men want to learn, judging by the hundreds of millions of TikTok searches for phrases like “increasing testosterone” and “supplements for testosterone.” Understanding what it means to “boost testosterone” isn't always easy. Men who are underweight, with low body fat and low muscle mass, often experience reduced testosterone and fertility. Studies, including data from the National Health and Nutrition Examination Survey (NHANES), show a strong correlation between lower body fat percentages and higher testosterone levels in men. However, testosterone levels naturally decline with age, often leading to reduced strength, energy, and vitality. Furthermore, testosterone levels naturally go down as you get older. “In animal studies, ginger supplements have been shown to bring about several anatomical and physiological changes that lead to increased testosterone production,” says Yawitz. 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. The best way to help your body produce the additional testosterone you’re after is to support it by way of a healthy diet. We’ve already mentioned that increased protein intake is a good way to boost testosterone levels. For a full explanation of each of these 12 foods to naturally boost testosterone levels from Posternak himself, click on the video below. Check out this list of 12 foods that will naturally boost your testosterone levels. Exercise isn’t just about keeping your heart healthy or building muscle—it’s a great way to help your body naturally produce testosterone. Support your testosterone levels naturally with these nutrition and lifestyle recommendations for optimal health and well-being. Several foods are helpful for supporting healthy testosterone levels in the body. The vegans and vegetarians in this study were younger and had a lower body weight than meat-eaters, which can affect the results. In another study, neither whey nor soy protein caused an alteration in hormone levels . However, in another study in rats, lifetime consumption of flaxseed led to increased testosterone, but the results depended on the timing of the exposure . “Men have gotten heavier, and obesity confers a decrease in health biomarkers, such as testosterone,” says Bradley Anawalt, MD, an endocrinologist and the chief of medicine at University of Washington Medical Center in Seattle. A common risk factor for low testosterone is being overweight. Even if your body fat is low, juice too much and you’ll have so much T that some winds up as estrogen. An enzyme in fatty tissue converts testosterone to estrogen, which can trigger their growth. “Sleep and stress are the primary drivers” of low testosterone, he says. Sometimes less is more when it comes to improving health and testosterone levels. There is no point trying to increase your testosterone levels if you’re burning the candles at both ends, overtraining, overworked and in a state of frenzy. When you’re under stress (be it from lack of sleep, workplace stress, emotional stress, stress from a bad diet, overtraining, etc.), your body releases cortisol. Maintaining a healthy weight and engaging in regular exercise are essential for supporting hormonal balance in men. By reducing carbohydrates to less than 50 g of net carbs daily, Healthy Keto further supports testosterone production by keeping insulin levels balanced. Symptoms of low testosterone levels, often referred to as low T, can range depending on factors such as age, health conditions, and medication usage. Making simple lifestyle adjustments can help you naturally raise your testosterone and support overall hormonal balance. Remember, maintaining healthy testosterone levels is not just about one specific action but a combination of healthy lifestyle choices. Natural testosterone boosters can support efforts to maintain healthy testosterone levels. Foods rich in vitamin D, magnesium, and zinc help maintain healthy testosterone levels. A regular sleep schedule enhances sleep quality, crucial for maintaining healthy testosterone levels. HIIT involves short bursts of intense exercise followed by brief rest periods, making it an efficient way to improve muscle mass and boost testosterone levels. Low testosterone causes different symptoms at different ages. More specifically, the Leydig cells in your testicles make testosterone. It’s treatable with testosterone replacement therapy. Low testosterone (male hypogonadism) is a condition in which your testicles don’t produce enough testosterone. To eat for testosterone is to eat for life itself—a life of strength, clarity, and vitality that radiates from within. Clinical trials of common ingredients typically find inconclusive results or only small effects on testosterone in healthy men. Third-party testing provides independent confirmation of the safety, purity, and accuracy of testosterone boosters because supplements are not regulated by the FDA. If you’d like to boost your testosterone while also gaining muscle, check our list for formulations that may match up with your fitness goals. We also did our best to select testosterone booster supplements that have been third-party tested. We work with a certified nutrition coach during testing to find the most effective and safely formulated testosterone boosting supplements. Fortunately, there are ways to combat low estrogen, and they don’t all involve hormone replacement therapy (HRT) — treatments that contain female hormones. Most people only think of estrogen as a reproductive hormone. For a detailed comparison of testosterone cypionate and enanthate, visit our page. Low testosterone levels can lead to a host of issues, including decreased muscle mass, low energy, poor recovery from exercise, mood swings, and reduced sexual desire. Most frequently, claims to “boost T or free T”, “build body lean mass or muscle mass”, or “increase sex drive or libido” were advertised by the supplements. In a nutshell, achieving optimal testosterone levels requires a comprehensive approach that encompasses lifestyle changes, dietary adjustments, and, when necessary, supplementation. Understanding how to boost testosterone naturally majorly involves focusing on helthy diet. Maintaining a diet rich in nutrients that support testosterone production is essential for overall health and well-being. In addition, certain foods are needed to remove estrogens from the body such as broccoli, cauliflower, and cabbage. Therefore, slow and steady weight loss over many months to a year, with good nutrition and mild to moderate exercise is best. However, fad or crash diets will decrease testosterone significantly, so do not starve yourself! Despite the FDA statement against the use of supplements to treat conditions, 90% of “T booster” supplements claimed to boost T. However, despite this FDA statement, the “T booster” supplements made a host of claims. For 24.8%, or 27 out of 109 individual supplements, there was data showing an increase in T with supplementation. In this study we sought to evaluate the composition of “T booster” supplements, their advertised claims, and we compared this with the published literature and RDA. Still, one study found vegans to have higher testosterone levels than both vegetarians and meat-eaters . Another common concept is that vegan and vegetarian diets will contribute to lower levels of testosterone. On the other hand, soy protein concentrate has been shown to decrease testosterone levels in some studies; for this reason, it has been proposed as a possible treatment for prostate cancer. Still, if you’re struggling with low testosterone levels, it may be best to eat it in moderation . 3 Medications & Medical Conditions Cod liver oil, salmon, milk, eggs, and liver are high in vitamin D. These Vitamin D Supplements are excellent, but I also recommend aiming to get vitamin D through sunlight and nutrition. However, you can focus on eating zinc-rich foods such as red meat, shellfish, legumes, nuts, and seeds. But unless your diet is dialed in, there is a good chance you are deficient in magnesium. TestoPrime, one of our favorite T boosters, included fenugreek as one of its ingredients. In some cases, additional tests may be needed to determine the cause of low testosterone. Testosterone levels are measured in nanograms per deciliter (ng/dL). Low testosterone can cause a variety of symptoms, which can significantly impact daily life. Working with a healthcare provider to develop a tailored remedy plan is crucial for achieving the best outcomes. The final two studies looked directly at soy vs testosterone levels. He lost his libido and had erectile-dysfunction problems along with lower testosterone levels which later returned to normal after a year of ditching the soy intake (44). After two weeks they found the estradiol levels were equal, however, soy drinkers had lower testosterone levels and higher cortisol levels which are both bad (41). Unfortunately, they did not look at testosterone levels in the study (40). Popular Health Centers Elevated cortisol, in prolonged and unnaturally high levels, works to diminish testosterone (10). How to increase testosterone quickly and naturally? But daytime testosterone levels can drop up to 15% when you get only 5 hours of sleep. Hormone therapy rebalances testosterone levels in your body, and you can expect to see your symptoms fade in 3-6 months. We offer customized testosterone replacement therapy to boost testosterone levels. Prioritize getting at least 7-8 hours of sleep each night, and you could see an improvement in your testosterone levels and your symptoms. Maintaining a healthy weight or striving to shed extra pounds if you have weight to lose can help regulate testosterone. Take a Look at Your Daily Multivitamin Consuming a diet rich in whole foods, quality proteins, and healthy fats supports testosterone synthesis and overall training performance. Fortunately, certain training strategies can naturally boost testosterone levels, helping to optimise performance and well-being. Low testosterone levels can result in decreased strength, sluggish recovery, and increased body fat. Testosterone and Prostate Health The exertion of your muscles to push or pull weights releases a flood of anabolic hormones into your bloodstream, including testosterone. Another study involving wrestlers showed an improvement in serum testosterone levels after losing weight (3). This decline in testosterone is for numerous reasons, including lack of exercise, a bad diet, stress, and environmental endocrine disruptors. The National Library of Medicine suggests that testosterone levels are reduced in response to stress, including physiological stress, physical stress, and actual stress. Too much exercise and improper nutrition can have reversed effects and lead to lowered testosterone levels. Patients should be informed that “T booster” supplements may not have ingredients to support their claims.Zinc is a powerhouse mineral for hormonal health.Other ingredients may work by preventing the conversion of testosterone into estrogen.A pituitary tumor can also disrupt hormone production and lead to testosterone deficiency.A 2020 study found that fish oil supplements with omega-3s boost testosterone in men.Excess protein without fat can also cause insulin spikes.On PubMed, 24.8% of supplements had data showing an increase in T with supplementation, 10.1% had data showing a decrease in T, and 18.3% had data showing no change in T.Taking natural testosterone boosters, or supplements can also boost your testosterone levels. Supporting Male Reproductive Health and Testosterone Levels The most important factors for muscle growth remain consistent—caloric control, sufficient protein intake, and adequate carbohydrate levels to support performance and recovery. If a higher-fat diet helps you stick to your nutrition plan, that’s great. Whether you prefer a high-fat or low-fat diet, the most critical considerations are overall caloric intake, protein consumption, and fibre intake. Testosterone does contribute to muscle growth, but its influence operates alongside numerous other hormones and processes. That's a pretty well-known effect of testosterone, but there's much more to the hormone than upping your jacked levels.With hormones, you don’t want to go too high or too low.According to Houman, zinc is an essential nutrient for testosterone synthesis in the testes.Crash diets are a no-go.A man who eats well but sleeps poorly or lives under constant stress will struggle to maintain optimal testosterone. Low levels of testosterone can lead to depression, irritability, and fatigue. Low levels of testosterone can lead to decreased bone density and an increased risk of fractures. Low levels of testosterone can lead to a loss of muscle mass and weakness. Cocoa-based products, such as cocoa powder, offer magnesium and flavonoid antioxidants, potentially supporting testosterone production through enhanced efficiency of Leydig cells. But the type of exercise you do and its frequency and intensity may impact your hormone levels differently.When you’re under stress (be it from lack of sleep, workplace stress, emotional stress, stress from a bad diet, overtraining, etc.), your body releases cortisol.Most testosterone boosters contain natural ingredients derived from plant sources making them relatively safe.Both peptides and testosterone therapy can interact with other medications, so always consult an experiential-based physician to ensure you’re using either modality the right way.Balancing macronutrient intake can play a significant role in supporting testosterone levels, but it requires a nuanced approach.It's important to monitor these changes and discuss them with a healthcare provider.Women who suffer from low testosterone are often misdiagnosed with depression or anxiety because several side effects are similar.You’ll likely need to use testosterone replacement therapy to get your T levels to a healthy place.Men may take dietary supplements in hopes of improving their endogenous T production. They are great sources of "good fats" known as omega-3s, which are known to support heart and joint health. Magnesium reduces oxidative stress, or the body's imbalance of antioxidants and free radicals. The nutritional content of certain foods can give you a leg up when it comes to testosterone, especially if you're deficient in that particular nutrient. If you're struggling with low testosterone, one of the first places you can look is your diet. 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. She is a certified personal trainer, nutritionist and health coach with nearly 10 years of professional experience. Selenium, found in high amounts in Brazil nuts, is particularly important for sperm health and motility. This fruit’s combination of antioxidants and anti-inflammatory compounds makes it a delicious and potent ally for reproductive health. Contrary to old myths about cholesterol being harmful, modern research shows that dietary cholesterol is not the villain it was once thought to be. While supplements can help in cases of deficiency, whole food sources of zinc are better absorbed and provide additional nutrients. Other excellent zinc-rich foods include beef, lamb, pumpkin seeds, chickpeas, and cashews. Keep a consistent sleep routine where you go to bed and wake up at a consistent hour. Low testosterone can negatively affect your everyday life in several areas, which we discuss in detail in our article on How To Increase Testosterone. If you notice one or more of these symptoms, you should consider having your T levels tested. Women who suffer from low testosterone are often misdiagnosed with depression or anxiety because several side effects are similar. Other causes for low testosterone in women include Turner syndrome, a tumor on the pituitary gland, chemotherapy, radiation, ovarian insufficiency, and premature menopause2. Build Muscle & Recover Additionally, HIIT promotes fat loss, which further supports testosterone production by reducing excess body fat. Incorporating these foods into your diet can help reduce cortisol levels and promote a healthier balance between stress and recovery. This is essential for short-term survival; however, chronic stress can lead to consistently elevated cortisol levels, which have a direct negative impact on testosterone production. Vitamin D and zinc supplements, in particular, are widely used among those with low testosterone. And as was mentioned in the previous point, being overweight doesn't do well for your testosterone. Having just 5 hours of sleep can decrease your testosterone by as much as 15% (4). Additionally, your testosterone level is a mirror of your overall health. So sneak in some cardio to better circulate the testosterone your body will be producing. These ingredients combined can support healthy testosterone levels allowing you to gain muscle and strength. Some docs may also suggest taking a testosterone booster, which is a category of dietary supplements known to promote increases in your test levels. In fact, it’s not just about what you eat; it’s about making choices that support testosterone production—a key hormone that influences various aspects of men’s health, including muscle mass, bone density, and even mood. Fatty fish like salmon, mackerel, and sardines contribute to increased testosterone levels through omega-3 fatty acids, anti-inflammatory properties, and the provision of cholesterol and vitamin D. Physical activity, especially resistance training, is one of the most effective ways to boost testosterone. These approaches are generally safe and align with the body’s natural processes, unlike synthetic interventions. These strategies will not only help you achieve your fitness goals but also improve your overall vitality, stress resilience, and long-term health. Inflammation in the body can lead to hormonal problems too. Healthy lifestyle changes are necessary to manage these conditions. This step is crucial for maintaining good health. Hormonal imbalances can disrupt your body’s normal functioning. How to Boost Testosterone: 9 Ways High-intensity interval training and resistance training are great ways to increase muscle mass to help maintain and boost testosterone naturally. Science has shown that by maintaining a steady and healthy BMI, you can boost your testosterone levels. Yes, there are a number of scientifically proven ways that you can boost testosterone production naturally. We will look through the tried and tested ways you can naturally increase testosterone levels without medical intervention. My stress level and diet fluctuates throughout the year anyway, so at any point, factors in my current lifestyle would have influenced the results. I then began a 90-day experiment to see how diet and lifestyle changes could boost that number. Before you make any changes in lifestyle or diet, talk to your doctor or healthcare provider. Your pituitary also releases follicle-stimulating hormone (FSH) to cause sperm production. LH then travels to your gonads (testicles or ovaries) and stimulates the production and release of testosterone. Low testosterone (male hypogonadism) is a condition in which your testicles don’t produce enough testosterone (the male sex hormone). From oysters to olive oil, from spinach to pomegranates, nature offers an abundant menu for sustaining one of the body’s most vital hormones. By choosing nutrient-rich, whole foods and avoiding dietary pitfalls, individuals can preserve vitality, strength, and resilience well into later years. 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).However, no singular food will make or break testosterone levels.It’s important to note that while testosterone can have positive effects on athletic performance and weight loss, the relationship is not one-size-fits-all.Your healthcare provider can evaluate you and perform any necessary bloodwork.It’s important to note that the boost in testosterone levels is short-term and occurs immediately after your workout.Chronic stress elevates cortisol which may suppress the body’s ability to produce testosterone.For this reason, most men don’t need to “boost” their testosterone levels by taking supplements or medication.Testosterone levels generally peak during adolescence and early adulthood.If you don't know what your testosterone levels are, or you want to do a before-and-after experiment, I suggest you order a testosterone kit. Start by checking your testosterone levels with a fast, at-home blood test. Heavy alcohol consumption (over 14 units per week) reduces testosterone levels. Another side effect of high stress levels and low testosterone is a reduced sex drive. Waking early and during the second part of the night can reduce morning circulating testosterone levels. Overtraining can have a detrimental effect and reduce testosterone levels. Shortly after, Adm. Brian Christine — a urologist and men’s health expert — was sworn in as assistant secretary for health, and WIRED reported that a National Men’s Initiative may be on the way. Annalisa (Nalis) Merelli is a contributing writer at STAT focused on boys’ and men’s health. The information presented on this site is for educational purposes only and is not intended to replace advice from your physician or other health care professional or any information found on any product label or packaging. This unique formula features L-Citrulline, an amino acid that is readily converted to L-Arginine, which can then be converted into Nitric Oxide within the body. Nitric Oxide is produced in the inner lining of blood vessels and helps to relax and dilate vessels, allowing more blood flow throughout the body. And while testosterone supplements and replacement therapy do exist, they’re not always successful, more research needs to be done into the risks, and they can come with side effects — including messing up your sleep. According to a 2015 study, which looked at 399 men aged 65 and older, those with more magnesium in their blood had higher testosterone levels than those with lower magnesium levels. The vitamin bolsters testosterone by up to 90%, as found in a study at Graz Medical University, Austria, slashing levels of libido-killing chemical Sex Hormone-Binding Globulin (SHBG). Keep scrolling for the best foods to boost testosterone. Certain vitamins and minerals may optimize your testosterone. Testosterone levels begin to rise when you fall asleep, peak at about the time you enter the first REM stage, and remain high until you wake. During the night, your body cycles through different stages of sleep, including deep REM sleep. Yes, testosterone levels naturally decline with age. A balanced diet is crucial for maintaining healthy hormone levels. If you want to increase your testosterone levels, aiming to control your stress should be a top priority. However, these supplements do not have enough research for me to confidently say they will work. There are a few herbs out there which have some positive studies in the literature in regards to improving testosterone. This is the theory behind why MP leads to higher testosterone. 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! As great as exercise and weight lifting can be for naturally increasing testosterone levels, be sure not to overdo it. Losing weight through a balanced diet and regular exercise can help boost testosterone production up to 30%, according to some research. Since moving to New York City in 2013 he's been writing on health and fitness full time for outlets like BarBend, Men's Health, VICE, and Popular Science. Lack of dehydroepiandrosterone effect on a combined endurance and resistance exercise program in postmenopausal women. Long-term low-dose oral administration of dehydroepiandrosterone modulates adrenal response to adrenocorticotropic hormone in early and late postmenopausal 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. It isn’t always about the amount of sleep you have but more about the quality. After calculating your BMI, you can look at ways to lose weight if you fall into an overweight category. Studies show aerobic and high-intensity interval training (HIIT) are the most promising for increasing testosterone in older men . Multivitamin rating based on results of the 2024 ConsumerLab.com Survey of Supplement Users. Discover nutrients you need for optimal health Maintaining healthy testosterone isn’t just about one diet, supplement, or workout; it’s about supporting your overall health and lifestyle. Men aged 20–40 today often have lower testosterone levels than men did decades ago, especially in Western countries.⁵ Sperm counts have also declined over time, signaling broader changes in men’s hormonal health.⁶ The main reasons are lifestyle-related. The good news is that there are proven methods to increase testosterone levels, ranging from simple lifestyle adjustments to medically supervised therapies. Everything starts with the foods you eat, though your diet isn't the only thing that could impact your testosterone levels. Houman explained that following a Mediterranean diet has been linked to higher testosterone levels and better reproductive health in men. If you’re looking for the best peptides for boosting testosterone, you can check out BioLongevity Labs, the industry’s only source for third-party-tested products. When you first start using peptides to boost testosterone, you might notice some mild side effects that usually go away on their own. But as explained in The TOT Bible, you won’t have to worry about things like sleep apnea, cardiovascular problems or “excessive red blood cell production” as those myths have been thoroughly debunked. In a study with 412 HIV patients with an accumulation of abdominal fat, those who were given 2 mg of tesamorelin for 26 weeks saw their visceral fat decrease by 15.2% compared to the placebo group, who saw an increase of 5% fat. Many of these substances mimic or block the actions of hormones like testosterone, leading to reduced levels. The mammalian target of rapamycin (mTOR) is a protein that plays a central role in regulating cell growth, metabolism, and hormone production, including testosterone. Balancing macronutrient intake can play a significant role in supporting testosterone levels, but it requires a nuanced approach. Poor leptin signaling and insufficient energy intake can lead to suboptimal testosterone levels, even in lean individuals. Every individual is unique, and nutrient needs can vary widely based on lifestyle, diet, genetic predispositions, and overall health. Boost Your Testosterone with a Good Night’s Sleep Research shows that not getting enough protein when exercising may decrease testosterone, but also getting too much protein with too little exercise can a negative impact on your testosterone. This doesn't mean that older men should stop resistance training; this type of exercise is excellent for overall health, strength and metabolism. For men with suboptimal testosterone, addressing lifestyle considerations and nutritional interventions first is not only safe but may lead to the desired results. In addition to exercise, nutritional interventions that focus on natural aromatase inhibitors and 5-alpha reductase inhibitors may be appropriate in personalized treatment interventions. Testosterone therapy can help improve symptoms of low testosterone such as low energy, mood changes and decreased muscle mass. Women suffering from fatigue, extreme pain, low mood, and other issues often have very low testosterone levels and can improve dramatically with testosterone replacement.A testosterone booster is a medication or supplement intended for elevating low testosterone levels in the blood for natural increases in performance, energy, and strength.Fatty fruits like avocados, on the other hand, are rich in healthy fats in addition to a multitude of healthy nutrients.While research on the relationship between poor sleep and low testosterone is not conclusive, it’s generally beneficial to maintain good sleep hygiene.Ensuring adequate vitamin D intake through a combination of sun exposure, diet, and possibly supplementation is critical for hormonal health, immune function, and mood regulation.Men who regularly do physical activity have higher testosterone than sedentary men.The emphasis on increasing fat and cholesterol consumption meant I got to eat like Ron Swanson for three months — bacon and eggs and steak was pretty much the staple of my diet.Taking a daily multivitamin helps support the deficiencies in our diet that may help boost testosterone. Testosterone is a hormone that plays a critical role in the development and maintenance of male reproductive tissues and characteristics. Novice trainees should train each muscle group twice a week, intermediate trainees three or four times a week, and advanced trainees should train each muscle group at least five days a week. As for micronutrients, make sure to get plenty of iron, zinc, magnesium, and vitamin D. While most people don’t eat enough protein, people who are really into fitness—particularly weightlifters—often have the opposite problem. First and foremost, you need to eat plenty of fat, as well as some cholesterol. Low testosterone can manifest in many ways, including fatigue, depression, reduced muscle mass, and decreased libido. When testosterone levels drop below the normal range, it can lead to a variety of symptoms that can affect a man's quality of life. There is a correlation between low zinc intake and low testosterone levels.17 18 Learn what it takes to boost energy, maintain strength, and stay healthy longer—delivered to your inbox every Monday. 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. Workouts which are unnecessarily long and include excessive rest periods can lead to increased cortisol levels, which subsequently decrease testosterone levels. Not only does the intensity of your workouts relate to testosterone levels, but the duration and type of exercises are also crucial. Take one dose of ZMA before going to bed to boost nighttime testosterone production. Not only can overly low testosterone make you feel fatigued and do a serious number on your sex drive, but it can also harm your bone and cardiovascular health, says Dr. Asafu-Adjei. Testosterone levels naturally ebb with age, with most men losing about 1 to 2 percent annually starting around age 40. Secreted by the testes, testosterone is the sex hormone responsible for male sexual characteristics such as big muscles, deep voices, and hairy chests. Deep sleep stages are when your body releases most testosterone. Good sleep hygiene impacts hormone production significantly. High-intensity interval training (HIIT) also raises testosterone levels. Regular exercise is key to boosting testosterone. Alcohol has a significant effect on testosterone production. Other ingredients, such as eurycoma and ginger, can only increase testosterone when taken by men who are infertile or have testicular damage. There are many supplements on the market claiming to enhance testosterone. “The good news is that treatment options are available to boost your levels. Twenty per cent of men over the age of 60 have low levels and this number increases as you age.” Testosterone is a vital hormone so it’s no surprise that when you do have low levels of it, many bodily functions start to suffer. Vitamin D is essential for testosterone production. When you’re stressed, your body pumps out cortisol, which is like kryptonite for testosterone. Gradually increase the weight or reps to keep the testosterone flowing. Resistance training isn’t just for bulking up – it’s like a love letter to your testosterone levels. Also check out my article on anti-inflammatory diet to boost low testosterone in men. Topical testosterone comes in several forms, including a gel or liquid that is applied to the skin.Testosterone levels drop with age, but medication is not your only option.Yes, women also produce testosterone (in smaller amounts) and can benefit from many of these lifestyle changes.If you're overweight, clinicallydepressed, anxious, or simply have reduced power degrees, your body could not be creatingenough testosterone.Various types of fats, such as monounsaturated and saturated, are a key component to high testosterone levels (23, 24).Zinc deficiency can hinder testosterone production.High levels of stress increase cortisol, a hormone that negatively impacts testosterone.Aim for a balanced sleep schedule to support your hormones. Testosterone levels are a reflection of your overall health. Eating a balanced diet, trying to avoid processed foods, particularly sugar. Also, exercise, particularly anaerobic exercise, such as lifting weights. The loss of REM sleep, loss of deep sleep, increased awakenings, and low sleep efficiency can all contribute to lower levels of testosterone. You should be getting at least seven to nine hours of sleep each night to maintain optimal testosterone levels. Consuming considerable amounts of bread, pastries, and desserts can make you more likely to experience low testosterone levels, and you may be at an increased risk for developing hypogonadism. Fortunately, a few lifestyle changes can offset this decrease in testosterone production that comes with age. So if you’re looking for a natural source of zinc that tastes great, start eating strawberries. Most have involved some form of strength training or dietary adjustments. HIIT training is very popular these days in health clubs and gyms nationwide. The effect of subjecting your body to this kind of alternating intensity workout is that it tends to burn through the sugar in your blood, putting you into an anaerobic (27) state. It involves alternating periods of very high intensity followed by low-intensity exercise. You can give yourself a boost to get your testosterone levels as high as possible through food and lifestyle choices, though. We’ve compiled the best food and lifestyle choices, as well as supplements, to boost your hormone levels and get the most out of your workouts. A 2021 systematic review and meta-analysis of nine studies totaling 206 participants found that low-fat diet decreased testosterone levels in men. It significantly increased their testosterone levels and muscle strength compared to a placebo group. The problem emerges when people don’t exactly know how their health and diet will impact testosterone levels. More studies are coming out showing the increase in testosterone is limited to a week or two before it drops back to normal levels. Otherwise, if you are serious about losing weight then be sure to apply for my coaching program or read my natural fat loss article here. Losing has been shown to lower testosterone levels (57). Studies show that if your testicles become too hot, sperm production and testosterone production all decrease (63, 64). Studies have shown that five grams a day of creatine monohydrate can boost testosterone and decrease cortisol levels in men (69).