It may also help thicken facial and body hair. Testosterone, as every eighth grader knows, is the sex hormone that governs masculine characteristics. If you listen to the rumor mill, testosterone replacement therapy (TRT) seems like the medical equivalent of Peter Parker’s radioactive spider bite, making every man it touches a better version of himself—stronger, smarter, sharper, and leaner. Oh, and like any number of finance bros and influential men, he’d likely be on testosterone replacement therapy. Consuming healthy fats Fermented foods, such as yogurt and kimchi, can indirectly support testosterone levels by ensuring your gut microbiota is healthy. They are a great source of healthy fats and magnesium and contain boron, a trace element linked to testosterone production. They have a high nutritional content of essential vitamins like zinc and vitamin D, which are crucial for healthy testosterone levels. Unhealthy diets or chronic under-fueling can impair hormone production while working toward a balanced diet full of nutrients can help stabilize your levels. Your diet is equally important, so make sure to include these top foods (as picked out by our CNET experts) to boost your testosterone levels effectively. Diet, stress, age, and body weight can increase blood pressure. Lack of sleep reduces this anabolic hormone production window, lowering testosterone. With a few modifications, your gym routine can help increase your testosterone levels, making your workouts more effective. Your health professional can advise if there is a different treatment course you can take. Haemochromatosis is a condition where the body stores too much iron. Zinc and magnesium are both key minerals in the bodily manufacturing process of testosterone. They often contain natural ingredients that send signals to your body, telling it to produce extra testosterone. Testosterone boosters are supplements that can encourage your body to make more testosterone. However, heavy alcohol intake lowers testosterone levels7. Alcohol use can decrease testosterone levels, especially in men. You can build up your testosterone naturally by getting enough sleep each night, prioritizing sleep in the second half of the night, exercising, cutting down on alcohol, and getting 30 minutes of sunlight each day. Weight loss with both high-protein and high-carbohydrate diets for those who are overweight or obese has been shown to boost testosterone. When previously sedentary males increased their weekly running to about 35 miles per week, their testosterone levels decreased. As well as reducing chronic stress overall, incorporate relaxation techniques into your life to reduce anticipatory stress, which has also been linked to lower testosterone levels. Sunlight also boosts your vitamin D levels, which have been linked to low testosterone. Zinc can help to improve testosterone levels in people who are zinc-deficient, but it is unlikely to help people who already have normal levels . Early awakening and wakefulness during the second part of the night are most likely to reduce morning circulating testosterone levels . Though body mass index (BMI) has its limitations, it’s generally a good start to see if your weight is about right for your height. Getting the right amount of zzz’s can help you increase testosterone after 40. All you need to do is focus on natural, whole foods, which are rich in micronutrients. Alongside exercise, your diet is going to be the other biggest influencing factor, possibly even more so. The good thing about combining strength training with high-intensity exercises is you don’t have to exercise for hours. Reducing oxidative stress benefits testosterone bioactivity because inflammation and oxidative stress can lower testosterone levels. The pituitary gland is central to regulating testosterone production in the body, and it's a sensitive system that can easily be thrown off. Reeder explains that testosterone is far more involved than you would first think -- it plays are part in everything from muscle maintenance to energy levels to red blood cell production. Here are eight ways to boost testosterone naturally. Engage in high-intensity interval training (HIIT) Testosterone is the main sex hormone in males, responsible for the development of the penis and testes as well as muscle size and strength. Based on your health needs, we may recommend testosterone in a topical gel, tablet, injection, or pellet implant. Find ways to reduce stress, such as exercise or medication, to fight these effects. The group was discussing Secretary of Health and Human Services Robert F. Kennedy Jr.'s recent claim that MAGA Republican President Donald Trump is in "incredible health." Make typing practice a daily routine with our diverse range of exercises and watch your skills improve significantly. Whether you're looking to improve your overall typing performance or tackle specific challenges, our exercises are designed to keep you engaged and progressing. For men, research says that decreased levels of this nutrient lead to low testosterone. Another small trial had 10 males sleep five hours per night for a week; it significantly reduced their testosterone. A 2015 study of 1,274 men aged 65 and older concluded that they needed almost 10 hours of sleep to see testosterone improvements. Excess and a lack of sleep may lower testosterone. In a smaller study, 46 males with low sperm counts took 675 mg of Ashwagandha daily for three months, and their testosterone counts increased by 17% at the end. These two hormones have a balanced relationship, in that the higher your levels of cortisol, the lower your testosterone levels may be. 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. A medically reviewed study of 60 healthy men and women that drank pure pomegranate juice showed promising results after only 14 days . The term “superfood” is used a lot in the media, but for male sex hormone production, this really is not a misnomer. Beans may not be at the top of many people’s lists when it comes to boosting reproductive hormones. This is derived from the male cones of pine trees and has been used in traditional Chinese medicine to boost vitality and support immune function. It mainly works by stimulating the release of luteinizing hormones and enhancing blood flow. Saffron can help enhance mood, improve cognitive function, and promote sexual health. These are FODMAP foods that are poorly absorbed in the small intestine. This herb can help enhance energy, improve mood, and support sexual health. Foods That Increase Testosterone Levels Naturally One of the most popular super foods, it was Popeye’s food of choice for a reason! Therefore, by reducing the amount of cortisol in your system you allow testosterone to be produced more effectively by the adrenal gland. Cortisol is produced in the adrenal gland, which is where testosterone is produced. Garlic contains a compound called allicin which can be useful for lowering your cortisol levels. Honey contains boron which is a natural mineral which can be found in both food and in the environment. Low testosterone (defined as lower than 220 to 350 nanograms of testosterone per deciliter of blood serum) impacts quality life dramatically. Whether you've been struggling to make weight, recover from tough workouts, or simply want to achieve the physique you've always desired, Physical Nutrition is here to help. Remember, achieving long-term success in athletics requires a balanced approach that considers both performance and health. Establish a relaxing bedtime routine by disconnecting from electronic devices, engaging in calming activities, and practicing stress-relieving techniques. As someone who’s navigated the stormy seas of stress, I’ve come to appreciate the hormonal havoc it can wreak. By alternating between intense bursts of activity and fixed periods of less intense activity, you’re pushing your body to adapt and improve. High-intensity interval Training, known as HIIT, goes hand in hand with strength training. Protein is a key nutrient for optimizing testosterone and promoting muscle building. Add ham or turkey to your breakfasts for an extra protein and testosterone boost. Building muscle isn’t only about what you lift in the gym—it’s also about what you eat throughout the day. Without proper nutrition, even the most rigorous training regimen will fall short of achieving significant muscle gains. Your morning ritual isn’t just a routine; it’s an opportunity to invest in your health, well-being, and the energy you bring to every moment of the day. We help optimize and balance an endocrine system and HPA-axis unable to produce hormones at effective levels. Testosterone peaks at age 19 and declines 1-2% a year the rest of your life in the best scenarios for healthy men. Learn how to optimize your body and health with 22 free chapters of scientific studies. Our licensed providers assess hormone levels, create personalized treatment plans, and deliver medications directly to your door. Fat cells convert testosterone into estrogen, further reducing available testosterone in the body. Do “testosterone boosting” supplements work? Vitamin D is most famous for its role in keeping your bones healthy, but it has receptors throughout the body—including in reproductive tissue.Making smart food choices supports overall hormone balance.Chronic stress can also negatively impact testosterone levels and libido.However, if you're looking for a specific diet to help you create meals, try the Mediterranean diet.Research has shown that inadequate sleep significantly reduces testosterone levels (Leproult & Van Cauter, 2011).“I tell men who want to know that if they don’t address their belly fat, their testicles will shrink, they’ll lose their erections, and their libido will disappear,” says John La Puma, MD.Decreased testosterone levels, a condition known as hypogonadism, can be detrimental to male reproductive functions, body composition, emotional well-being, and other health aspects. But a heck of a lot more people eat beef on the regular, which is why beef is responsible for 20 percent of the zinc in the American diet. Zinc is found in many foods but is more bioavailable when it comes from animal tissue. And in a recent meta-analysis, zinc supplementation was shown to increase the quality of sperm in infertile men. How to Increase Testosterone Naturally: A Comprehensive Guide The media and some diet experts often demonize carbs, suggesting cutting them from your diet to be lean, fit, and healthy. 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. Getting good sleep is just as important for your health as diet and exercise. In the elderly, vitamin D and calcium also optimized testosterone levels, which led to a reduced risk of falling. Research has shown that it has various health benefits, and may also work as a natural testosterone booster. You would also be well-advised to watch for sugar that is often hidden in processed foods to make them taste better.“If you are overweight, you typically need to lose 5 to 7 percent of your body weight to significantly increase testosterone levels,” he says.There are a few ways to naturally boost your testosterone, or at least help keep your levels from getting too low.Produced by the testicles, adequate testosterone is essential for reproductive function.Find relaxation techniques that work for you to maintain good health.Zinc can help to improve testosterone levels in people who are zinc-deficient, but it is unlikely to help people who already have normal levels .I had the typical western diet and felt sluggish and weak. Does Testosterone Mean More Muscle? Lack of sleep can adversely affect the levels of hormones and chemicals that the body needs to function correctly, including testosterone. To maintain your testosterone levels, eat a balanced diet that includes mostly whole foods. Chronic stress increases cortisol, which suppresses testosterone production. For men, the hormone testosterone is a major driver of these feelings. Most testosterone is produced during sleep, particularly during deep REM sleep. Avoid processed foods, trans fats, excessive sugar, and alcohol. Consistency with diet, exercise, and lifestyle changes is key. Your body turns up the testosterone when you fall asleep. Cardio has its benefits, but it doesn't boost your testosterone like strength training can. After 6 months, men who worked around BPA every day had lower testosterone levels than men who didn't. It’s important to consult your healthcare professional about what steps you are taking to maintain healthy testosterone. Your body’s circadian rhythm essentially resets itself every night and releases chemicals like cortisol, which contribute to the overall hormone balance that can prevent low T levels. It’s not just about working out once; it’s a lifestyle choice. Regular exercise also helps maintain these benefits. Strength training and high-intensity interval workouts are particularly effective. In fact, 25% of men with Type 2 diabetes have low testosterone, compared to 13% of those without diabetes. Low testosterone is more likely to affect people who have high BMI and have Type 2 diabetes. Keeping regular sleeping and waking times helps maintain healthy hormone levels best.Below, we’ll explain how you can increase your testosterone naturally and how the RISE app can help.Similarly, men with heart disease are twice as likely to have low testosterone than men without heart disease (35).It aids in the increase of muscle mass by enhancing muscle protein synthesis - the process by which the body uses consumed protein to build muscle.Since milk chocolate tends to be higher in sugar and fat, dark chocolate is the way to go if you’re trying to keep your calories low .Vitamin D is equally important, with deficiencies tied to lower testosterone, but since food sources are limited, sunlight or supplements are often needed to stay in the healthy range. Long-term stress leads to high levels of cortisol, a hormone that can negatively impact testosterone. Here are five proven ways that you can increase testosterone naturally. Overtraining can lead to decreased testosterone levels and compromise your immune system. Spending time in the good old outdoors soaking up warm rays of sun and breathing in the fresh air not only gives you an instant mood boost; it can also be beneficial to your testosterone. In addition, your testosterone reaps the benefits of a balanced diet. The benefits of following a well-balanced diet can’t be denied—and they go far beyond weight loss. “We counsel men that it’s not clear whether TRT will help,” Eisenberg says. Does it improve fatigue, for example? Another concern is whether TRT actually improves symptoms linked to low testosterone. A study linked TRT to higher chances of venous thromboembolism, a potentially fatal type of blood clot. In 2014, the FDA ordered that a warning label must accompany TRT prescriptions, alerting men to the possibility that TRT increases the chances of heart attack and stroke. A study published in the Journal of Steroid Biochemistry examined the effects of diet on serum sex hormones in healthy men. Here are some of the top strategies for those wondering how to increase testosterone naturally. Research shows that low testosterone has become such an issue that up to 40 percent of men over 45 are affected, leaving many to search for how to increase testosterone levels. While not a medical treatment, regular users often report enhanced motivation, reduced fatigue, and better mood regulation throughout the day. Traditionally used to support energy, libido, and endurance, maca has gained global attention as a natural supplement for male wellness 2. Will TRT affect my ability to father children? Could something other than low testosterone explain my symptoms? 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). Research suggests a few natural testosterone-boosting supplements. It helps keep their bones strong and energy and hormone levels balanced. 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. Alongside a healthy diet, incorporating regular exercise, quality sleep, and stress management can keep your testosterone levels in check and help you thrive at any age. In this article, we explore the powerful link between diet and testosterone production and highlight the best foods that can help naturally boost your T levels. Boosting testosterone naturally requires a combination of a healthy diet, regular exercise, quality sleep, and stress management. Losing excess weight through a healthy diet and exercise can help naturally increase your levels. Getting optimal sun exposure and consuming foods high in vitamin D, such as oily fish, cod liver, eggs, dairy, and mushrooms, can naturally promote healthy testosterone levels. Vitamin D has become a popular vitamin with research demonstrating health benefits in mood, bone health, immune system enhancements and also a means to increase testosterone levels. But a balanced diet that supports overall health also helps maintain healthy testosterone levels. This is because increased cortisol (the stress hormone) may have some relationship with testosterone production. Sometimes less is more when it comes to improving health and testosterone levels. Research shows that men who supplemented with Vitamin D had significant increases in testosterone levels after one year (19). Also, Vitamin D increases testosterone levels. It is well established in the literature that chronic endurance training suppresses testosterone levels in men. Studies show that the good old squat made the body produce more growth hormone and testosterone than a machine working similar muscles (18). There is scientific evidence that strongly suggests a positive link between elevated levels of HDL cholesterol and serum (blood) testosterone levels (10).Regular check-ups and monitoring hormone levels can help men understand their testosterone status.How do I know if a food intolerance is affecting my testosterone?Supplementing your diet with zinc for as little as six weeks can have marked improvement in testosterone levels.Polycystic ovary syndrome (PCOS) is a problem with hormones that happens during the reproductive years.More adipose tissue leads to higher levels of estrogen (via aromatase).High-intensity interval Training (HIIT) is a powerful method for boosting testosterone.“I can see some young guy going, I want to build bigger muscles and be more virile and I’m going to use these pouches—that’s just ridiculous.The science is inconclusive on whether those hormones affect the health of the people who consume the beef. Excessive alcohol consumption and drug use may lower testosterone levels. Ashwagandha, an ancient medicinal herb, may play a role in enhancing testosterone levels, especially in men with infertility or low sperm count. Sleep is vital for hormone production, including testosterone. Resistance training like weightlifting and high-intensity interval training (HIIT) are not just for building muscle. However, observational studies do find an association between higher testosterone and higher vitamin D levels in adults. But a balanced diet that supports overall health also helps maintain healthy testosterone levels.Treatment is largely focused on the treatment of symptoms, not the specific testosterone level.“As mentioned previously, vitamin D is key to testosterone production, and spending time in the sun and getting it naturally is the best,” Garcia explains.If it’s legal and over the counter, it doesn’t seem likely.Testosterone is primarily a male sex hormone that begins to increase during puberty and starts to decline after the age of 30.So be sure your sleep environment and bedtime routine are optimized for ideal Z’s.Excessive alcohol consumption and drug use may lower testosterone levels.Relaxation techniques such as meditation, deep breathing, journaling, counseling, etc., can dramatically help reduce stress. It aids in the production of red blood cells and increases bone density, reducing the risk of weak bones and osteoporosis. Moreover, testosterone plays a significant role in bone health. In the context of muscle growth, testosterone is a key player. Weight lifting and high-intensity interval training are the most effective. Interestingly, it also plays an important role in female health and sexual well-being. However, having optimal levels is also important throughout adulthood and even during old age. It’s the hormone that makes you feel like a man – giving you energy, muscle, and that all-important sex drive. PPD is looking for overall healthy adult males ages years old to participate in a research study at our Austin clinic. Research is being conducted on herbal supplements such as ginger, ginger extract, ashwagandha, and other popular herbs demonstrating testosterone boosting and cortisol reducing capabilities. Taking a daily multivitamin helps support the deficiencies in our diet. Which is another reason why you might want to seek natural testosterone treatment options. It’s well known that cortisol, the main stress hormone, can interfere with testosterone production. Fortunately, taking herbal supplements and making certain lifestyle changes may also help increase testosterone naturally and optimize your sexual health. Boosting testosterone naturally is achievable with a combination of healthy lifestyle changes. By using comprehensive nutrient testing, you can uncover hidden deficiencies and fine-tune your approach to naturally boosting testosterone levels. Fortunately, there are several natural strategies to optimize and sustain healthy testosterone levels. Consuming adequate protein helps maintain a healthy body composition and supports testosterone production. Diet plays a major role in hormone production, and healthy fats are especially important for testosterone. Understanding testosterone and its importance can help men recognize how to maintain optimal levels, which can significantly influence their quality of life. Incorporate strength training and high-intensity interval workouts into your exercise routine for maximum effect. Seeing and being evaluated by a doctor who specializes in men's health can help you understand what might be causing your low testosterone. Low testosterone can also be caused by medications you might be taking for a health condition you already know about or a previous therapy you've received, like chemotherapy and radiation. And if you're stress is stemming from your low testosterone level itself, seeing your doctor might help. For cardiovascular fitness, testosterone stimulates red blood cell production, improving oxygen delivery to muscles during exercise and enhancing endurance.”Lowering your cortisol levels will make you feel more calm and relaxed and improve your anabolic hormones.For best results, focus on strength training, recovery, and a balanced approach to fitness.While unsaturated (or healthy) fats support hormone health, too much saturated or trans fats can lead to heart problems or weight gain, which ultimately impede testosterone, says Bailey.Lifting heavy weights for six to 12 reps with larger muscle groups like your quadriceps, hamstrings, back, shoulders and chest will help your body pack on the maximum amount of muscle.Low-fat diets should be avoided when trying to increase testosterone.They have been aggressively promoted as a wonder food due to their high levels of Omega-3 fatty acids.If problems like low libido, erectile dysfunction, or difficulty lasting longer persist despite changes in diet and lifestyle, a medical evaluation is necessary. The amount that T increases from lifting is usually in the area of about 10 percent or less, and it’s very temporary.Conditions such as hypogonadism may require medical treatments instead to bring testosterone levels back into balance.Acute effect of resistance training volume on hormonal responses in trained men.Yes, our hormone levels naturally decrease with age, but the chronically high insulin levels likely exacerbate this decline (56).In contrast, laughter, happiness, and success may help boost your health and testosterone levels — so make sure they’re a part of your daily life.Chronic conditions like obesity, diabetes, hormonal imbalances and side effects of certain medications can lead to low testosterone levels.The information should not be considered complete and should not be used in place of a visit, phone or telemedicine call, consultation or advice of your physician or other healthcare provider.And if you're stress is stemming from your low testosterone level itself, seeing your doctor might help. Generally, there are two types of stress that we can experience—acute stress, like a one-time accident or chronic stress, due to troubles at the workplace or in our personal relationships. Unfortunately, stress is difficult to completely avoid in our modern lives. This doesn’t mean you have to completely cut out your favourite pizza, snacks, or soft drinks, as they can still have a place in a balanced diet. In a clinical trial of men with low testosterone, 3,332 IU's of vitamin D3 daily for 1 year resulted in average rise of total testosterone levels and free testosterone levels. Do vitamin deficiencies affect testosterone levels? Getting a handle on your cholesterol can help increase testosterone, and by that same token, bringing testosterone to healthier levels may also provide the added benefit of reducing cholesterol. Based on these results, we sought to derive a physical exercise that is more effective in treating TD. Better knowledge regarding which type of exercise is more effective in improving TD would aid in maximizing the treatment efficacy by better tailoring the existing treatment regimen. A serum TT cut-off value was obtained for the parameters significantly correlated with serum TT levels. Seven types of basic exercise tests were used to determine physical fitness. Zinc plays a central role in testosterone synthesis, while magnesium enhances zinc’s function. If you suspect low testosterone is affecting your health, consider seeking professional advice for personalized recommendations.However, keep in mind that overeating and constant dieting can affect your body weight, which in turn will affect your testosterone levels.Coconut is a saturated fat that generates healthy cholesterol while reducing body fat, boosting metabolic rate, and improving cognitive abilities—all of which can help ease symptoms of low testosterone.It plays a crucial role in muscle growth, libido, mood, cognitive function, and overall vitality in men and women.Your life will improve dramatically with proper sleep quantity and quality.I recommend avoiding the intake of processed foods and excessive alcohol.High-intensity interval training (HIIT) can also be very effective, although all types of exercise should work to some extent. Of course, on the other end of the spectrum, you have men with body fat that’s 30% ore more, which isn’t doing any good for your testosterone either. This is common in bodybuilders when they’re prepping for a show who achieve drastically low levels of body fat (hovering around 5%). Moderate intensity endurance training leads to increases in testosterone (48). Although endurance activities are a good form of exercise and excellent for your heart health, too much endurance harms testosterone. More successful people tend to have higher testosterone levels, so success and testosterone are positively correlated. High testosterone levels make everything we do in the gym easier.It is clear that if you lose body fat, chances are good that your testosterone will increase.Testosterone therapy does not appear to increase the risk of prostate cancer, but it can stimulate the growth of prostate cancer cells.Zinc consumption, as we discussed earlier, is an important factor in determining testosterone levels in normal men (33).A well-balanced diet includes chicken, beef, fish, dairy, eggs, beans, leafy greens, other vegetables, whole grains and citrus fruits.Because of this, it is recommended that you do some type of resistance training if you’re looking to increase testosterone and optimize your performance.Every aspect of your life can contribute to optimal hormonal balance, from restful sleep to stress management. While many users report increased energy, focus, and stamina, results vary based on individual biology and lifestyle. Choosing the right maca boost coffee for men requires careful evaluation of ingredient transparency, maca dosage, coffee quality, and third-party verification. Claims must avoid implying medical benefits (e.g., 'treats ED' or 'cures low testosterone'). Check for certifications like USDA Organic, Fair Trade, or Rainforest Alliance to ensure ethical and chemical-free production. Maca is one of the most well-researched adaptogens, with studies suggesting benefits for libido, sperm quality, and exercise performance 3. Learn how hormones, stress, and circulation affect hair growth and what Dallas Men’s Health can do to treat the cause, not just the symptom. Experiencing hair thinning despite being healthy? Compare your options for treating hair loss and discover which solution best supports healthy regrowth—no needles required. Activities like strength training and high-intensity interval training (HIIT) not only promote weight loss but also directly stimulate testosterone production. Remember, overtraining can increase cortisol (the stress hormone), which can reduce testosterone. Avoid processed foods, sugary drinks, and excessive alcohol, as they can reduce testosterone levels and harm overall health. Learning how to increase testosterone naturally through diet and lifestyle is crucial for maintaining energy and vitality. Nitric oxide will relax and expand your blood vessels, much like the erectile dysfunction drug Viagra, thereby increasing libido.” Avocados are high in vitamin B6, which helps increase hormone production and boost libido for both sexes, she adds.