A diet high in processed foods, sugar, and unhealthy fats can lower testosterone. There is the option of vitamin and mineral boosters; all can increase testosterone naturally. There are a lot of solutions available over-the-counter to help you naturally increase testosterone levels. This just underscores how important a good night’s sleep really is to healthy testosterone levels. Studies show that exercise, sleep, meditation, yoga, mindfulness practices, and other methods can generally decrease stress. While the exact amount of sleep each person needs is variable– most need generally seven to ten hours of sleep a night for good health and to keep testosterone in range. Keep in mind that training to build muscle mass elevates testosterone, and elevated testosterone helps build muscle mass, but moderation is essential. Supplements that may increase testosterone include Zinc, vitamin D, ginger, and ashwagandha. 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 . If you’re interested in them, we made a comparison between the top testosterone boosters available. The resultant effect on your hormones does depend on other factors, such as your normal response to stress. On the other hand, very high testosterone can cause reactions to acute stress and possibly even lead to the onset of mood disorders and substance abuse . 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. While testosterone plays a crucial role in these functions, Low T can have an impact on several other areas of a man’s health. Not only does a balanced diet help to support testosterone levels, but it can also help to keep your body running smoothly. It’s also vital to get enough vitamin D, which also helps boost testosterone levels. This helps your body burn fat longer, restores energy levels and boosts testosterone. Some of the best workouts to boost testosterone levels include high-intensity interval training (HIIT) and burst training. For starters, as we age, our testosterone levels naturally decline. Eat plenty of fermented foods, such as kimchi, sauerkraut, kefir, and kombucha. Remove toxic, non-organic ingredients in your food, beauty, body, and cleaning products. It is important that you improve your detoxification pathways to support your body. It would also be wise to supplement with a good magnesium and zinc supplement. Vitamin K2 optimizes the absorption of D3 and further enhances your health. Knowing that resistance training positively affects testosterone, integrating it into your routine is crucial. Lifestyle habits killing testosterone can significantly impact your health and vitality. The article you just read explains how these natural ingredients can support men’s health. It’s used (off label) to help increase a man’s testosterone levels more “naturally.” Originally it was used to increase ovulation and improve fertility in women. 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. Generally, resistance training may be one of the most effective ways to support healthy testosterone levels. While age-related testosterone decline is a natural process, adopting healthy lifestyle habits can help maintain optimal testosterone levels. While good for your heart, overdoing these exercises may lower testosterone, due to the chronic stress on the body. Certain foods provide the basic ingredients for the body to make testosterone, such as salmon has omega 3 fats and eggs have cholesterol. The body decreases testosterone production substantially in states of relative starvation. Therefore, maintaining a healthy body weight is critical. Ditching the sweets is a quick and easy way to keep off unwanted belly fat and decreased hormone production levels. Maybe the key here though isn’t to focus on stress and your testosterone levels, but focusing on the root of your stress and reducing it from there. Increase foods rich in zinc, magnesium, fenugreek, and B vitamins such as (Protein, Leafy Greens, Legumes, Nuts) Be good to your body and your body will be good to you. Furthermore, ethanol not only inhibits testosterone but also increases cortisol levels – two functions that you don’t want when you’re trying to trend on muscle hypertrophy achievement. The quickest and easiest way to naturally increase your testosterone is to cut back on the boozing. What Is Shockwave Therapy for Erectile Dysfunction and How Does It Work? The interventions discussed in this article will work best for men with low testosterone, but they can also help men with normal testosterone to sustain their levels, year after year. Be skeptical of supplements marketed as testosterone boosters; there’s a good chance the only thing these supplements will boost is their manufacturers’ bottom lines. Maybe the most popular “testosterone booster” is D-aspartic acid (DAA, or D-aspartate). Numerous products are advertised as testosterone boosters, but the vast majority don’t work, though some can make you believe they do by boosting your libido. Rhodiola Rosea Can Decrease Stress And Balance Hormones Need a boost? However, this form of estrogen may not have a negative impact on your health. Soy contains plant estrogens or phytoestrogens, which mimic the effects of this female hormone. Keep to a moderate portion and don’t pour sugary ketchup or sauces over-processed foods . In fact, one study (12) found that supplementing with 600mg of fenugreek was able to improve both testosterone levels and sexual function of older men in as little as 12 weeks! However, more research (11) is needed to fully understand its effects and if it is a beneficial long-term solution for low testosterone levels. After 20 weeks of restriction, each participant’s testosterone levels fell by a shocking 73%! I also recommend pairing your Vitamin D with another fat-soluble vitamin like K2 to increase absorption. 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. Early detection and guidance can help you restore hormone balance naturally. If you answered yes to any of these, it may be time to get your testosterone levels checked. Our state-of-the-art facilities are equipped with advanced diagnostic tools to assess testosterone levels accurately. Increased testosterone levels may help improve these symptoms in some men. Low testosterone levels can contribute to erectile dysfunction by affecting libido and sexual performance. It’s important to reiterate that a vasectomy does not negatively impact testosterone levels. Stick with balanced, whole foods, and avoid drastic approaches to ensure steady progress. This approach will nourish your body without the need for supplements. If you struggle with sleep, consider a relaxing pre-sleep routine like meditation or reading to help wind down. Adenosine triphosphate is what provides energy to the muscle cells, which is why this supplement is great for athletes as well as the elderly.Here are five proven ways that you can increase testosterone naturally.Unlock the link between magnesium and better sleepFoods like fatty fish and egg yolks are good for vitamin D intake.While there are a thousand articles out there focusing on specific foods that help increase natural testosterone levels within the human body, our recommendation is to simply take a well-rounded approach to your diet and nutrition.And since multiple studies have indicated that Zinc and Vitamin D deficiencies are in fact very prevalent (~95% deficient in Vitamin D, ~20-50% deficient in Zinc), I would advise ensuring that you’re intaking adequate Zinc and Vitamin D from your diet or through supplementation which is actually very affordable.Intermittent fasting is a popular diet that helps people control their calories to lose weight.Eating too much of one and not enough of the other is harmful to your testosterone. Online health platforms increase access for men who may not be comfortable seeking care in person, says Ramasamy. “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. Erin Kenney is a Registered Dietitian, personal trainer, and CEO of Nutrition Rewired, a virtual private practice where she helps individuals achieve optimal levels of health and human performance. A similar study published in 2022 in Theriogenology showed a significant increase in testosterone while broccoli supplementation in rats. While natural approaches may help support healthy testosterone levels, it's important to understand their limitations, especially for men with clinically low testosterone (hypogonadism). From zinc and vitamin D to ashwagandha and high-testosterone foods, there’s no shortage of supplements and diet strategies claiming to boost testosterone. A testosterone-boosting diet prioritizes lean proteins, healthy fats, and fiber-rich veggies and fruits. “A three-ounce serving of oysters has 32 milligrams of zinc, which is more per serving than any other food,” she says. Still, says Yawitz, ginger has a lot of other impressive health benefits, so she’s all for eating more of it. “The links between ginger and testosterone haven’t been studied as much in humans. If you’re looking to add pomegranate juice to your diet, take care that it’s 100 percent pomegranate juice with no added sugar. Luckily, though, there's several ways to help achieve proper levels. Increasing testosterone levels has been shown to improve strength, reduce body fat, and increase muscle mass. Although levels naturally decline with age, diet is a powerful lever for maintaining healthy production. Weightlifting, bodyweight exercises, and high-intensity interval training (HIIT) have shown to be particularly beneficial for enhancing testosterone production. Prioritising recovery, including rest days and sufficient sleep, strength training, and HIIT, will help optimise your testosterone levels naturally and sustainably. Focusing on a diet rich in essential nutrients can support your body's natural testosterone production and maintain hormonal health. Learn how vaping and e cigarette use can cause erectile dysfunction, affect blood flow, and impact sexual health. GLP-1 drugs like Ozempic may lower men’s libido and affect erections due to brain, hormone, and vascular changes, though effects vary by individual. Ozempic and Mounjaro may impact men’s sexual and hormonal health. Ozempic may impact men’s sexual health, self-esteem, and masculinity. Obesity is directly linked to low testosterone levels. Building muscle mass triggers your body to produce testosterone. People who exercise had higher testosterone increases. Zinc may promote testosterone production in the testes. Zinc deficiency has been linked to low testosterone levels. Foods that are high in zinc, D vitamins, and omega 3 fatty acids are the best to boost testosterone levels.There have also been a few in-vitro studies that have shown positive results with forskolin increasing testosterone (ref 72).The consumption of complex carbohydrates is important for optimizing testosterone levels and maintaining energy.If symptoms persist, a blood test can confirm blood testosterone levels, helping determine the next steps.Those with inadequate zinc levels had significantly lower testosterone levels than those with adequate zinc levels.Surprisingly, the study found testosterone levels in shift workers depended on how satisfied those shift workers were with their work life.It has a long history of use for bringing balance to both the male and female body and is one of the most researched herbs for low testosterone. Three of those nights involved a solid 10 hours of shut-eye; then, for eight nights, the men were only allowed five hours of sleep. You’ve heard of circadian rhythm, probably in relation to sleep/wake cycles. “Some suggest it might actually increase estrogen and cause a hormonal imbalance.” Brazil nuts are also good for boosting testosterone levels for much the same reason. That’s because it’s loaded with beneficial saturated fatty acids that aid in testosterone production. As a general rule, you can’t go wrong eating nuts to increase testosterone levels. That’s because avocados also happen to be high in zinc, which plays an important role in testosterone production. Take a D-Aspartic Acid Supplement Olive oil has several health benefits, like increasing good cholesterol and lowering bad cholesterol. Regardless, eggs are highly nutritious and contain other testosterone-friendly nutrients. However, it's important to remember that we don't have human studies to draw any conclusions about the extent of the relationship between selenium and testosterone. 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. But that by itself wasn’t conclusive proof that increasing dietary saturated fat would increase testosterone levels. In fact, doctors recommend that older people partake of resistance training three or four times a week (30) with the stated goal of gaining muscle, which will, of course, increase testosterone levels. Red light therapy has been proven to increase male testosterone levels naturally. But a balanced diet that supports overall health also helps maintain healthy testosterone levels. In addition to helping you avoid nutrient deficiencies that can drive down testosterone levels, a healthy diet protects your blood vessels. Any regular exercise can help keep your testosterone levels healthy. Eating healthy fats helps increase the intake of omega-3 fatty acids, which help decrease inflammation, thus decreasing the stress response and optimizing all the hormone pathways. Getting adequate sleep may increase your testosterone levels back to an optimal range without testosterone hormone replacement. Green tea is a powerful aromatase inhibitor, and studies show that it can lower estrogen levels .If you’re not already supplementing with zinc, you might want to look at the research which correlates low testosterone levels with zinc deficiency.Fenugreeks increases testosterone by inhibiting the 5-alpha reductase enzyme responsible for the conversion of testosterone to dihydrotestosterone (DHT), which is another more powerful androgen.Regardless of the type of exercise you do, the key is consistency.Men with high testosterone tend to be more competitive – and research supports this theory.Boosting testosterone naturally in 30 days is entirely achievable with these simple lifestyle changes.Sleep disorders like sleep apnea affect the quality of sleep too.It’s been a long, long time since raw eggs were en vogue for weightlifters. Raising testosterone levels can have varying effects, such as increased muscle mass and a potential reduction in body weight. I make it a point to get my dose of sunshine and include vitamin D-rich foods in my diet to support my body’s natural hormone production. Getting enough sleep and managing stress are essential for healthy testosterone levels. By integrating these exercise routines into your weekly schedule, you can naturally boost testosterone levels and improve your physical fitness and well-being. Incorporating the right exercise routines can naturally increase testosterone levels. Around 35 percent of Americans get less than seven hours of sleep on an average night. There are plenty of weight loss mistakes that people make. After all, many diets have a main focus of avoiding carbs at all costs. People have become much better at distinguishing calories that come from fat, carbohydrates and protein. What are the Strongest Supplements to Raise Testosterone Levels? Fruits with flavonoid antioxidants, like pomegranates, berries and cherries, can help support testosterone production. Beyond the benefits of zinc, oysters and other shellfish's antioxidant effect may boost testosterone by increasing the efficiency of the Leydig cells, the primary source of testosterone. One smaller study found that eating the whole egg will be better for testosterone levels than egg whites. Alcohol does this by derailing the conversion of progesterone into testosterone. Some common reasons include too much time spent on screens at night, feeling stressed or anxious, or a bedroom that is too hot or too cold. Yet one in three American adults says they don’t get the recommended seven to eight hours of sleep each night. Excellent sources include fatty fish (think salmon, sardines, and trout), olives, nut butters, chia seeds, and avocados. Sleep gives your body time to produce testosterone and other hormones. Intermittent fasting has been found to have a profound impact on testosterone levels in non-obese men. One of the most deliciously natural ways to increase testosterone is to drink a cup of coffee before you workout. Alcohol has been found to have a negative effect on testosterone levels as well as raising estrogen and cortisol levels. Sleep apnea, a common condition in people with overweight or obesity, can also disturb your sleep and reduce the time your body spends in those critical hormone-producing stages, says Dr. Kotlyar. "Maintaining a healthy weight is key, and diet plays a central role in that," says Alexander Kotlyar, MD, a reproductive endocrinologist and infertility specialist at Genesis Fertility in New York City. “Excess weight, especially around the belly, is known to lower testosterone levels,” says Dr. Lakshman. Regular alcohol consumption can impact testosterone production through several mechanisms, including disrupting hormone regulation, straining liver function, and impairing metabolic health. Long walks, time in nature, connecting with loved ones, and engaging in hobbies are excellent ways to reduce stress and promote healthy testosterone levels. To support healthy testosterone production, aim to get eight hours of sleep and practice healthy sleep habits, such as limiting screen time and adopting a relaxing bedtime routine. Here are nine natural ways to promote and maintain healthy testosterone levels. “Weight loss through a combination of a healthy diet and regular exercise is a crucial strategy for addressing low testosterone in overweight or obese individuals,” explains Aston. This test measures all of the fat soluble vitamins A, D, E & K along with all the B vitamins, minerals and amino acids that can affect testosterone production if the levels are not optimal. Moderating alcohol consumption can protect and even boost testosterone levels while improving sleep, liver function, and overall health. Testosterone is a hormone primarily produced in the testes, with a small amount also produced by the adrenal glands. Sign up for our newsletter and receive information that is guaranteed to help you supercharge your health! For further support with your health goals, just reach out—our fantastic coaches are here to support your journey. Resistance training, particularly with heavy weights, has been shown to boost testosterone levels significantly. One of the most effective ways to increase testosterone naturally in males is through strength training and lifting weights. Testosterone replacement therapy (TRT) is often suggested if you can’t boost testosterone levels naturally. “One of the most well-known is that it may cause heart problems.³ Another risk is liver toxicity and increased prostate cancer risk.”⁴ Dr. Diamandis also warns that people who take testosterone-boosting drugs or steroids may end up switching off their natural testosterone production, becoming dependent on synthetic versions.⁵ So, while it may be tempting to boost your testosterone production to increase muscle mass or improve athletic and sexual function, he doesn’t recommend trying it. Imagine taking pills for years, hoping they fix your bedroom problems, only to discover a simple vitamin might It is a steroid hormone, produced in men’s testicles and women’s ovaries (the adrenal glands also produce small amounts). What they do know is that amino acids (the components of protein) contain nitrogen, and that excess nitrogen must be converted by the body before it can be excreted. Fair-skinned people can up their vitamin D by exposing their bare skin to sun for 10 to 15 minutes, and those with darker complexions might need anywhere from 30 minutes to three hours more. Healthy Fats are Essential Include sources like eggs, lean meats, dairy, and legumes in your diet to keep your hormones balanced.The more you cut high-sugar items out of your diet, the higher your testosterone will be.Pumpkin seeds, sesame seeds, and Brazil nuts are also high in zinc and magnesium, as are cashews, and to a lesser extent, soybeans.While this may sound appropriate for the hectic lives most of us live, it's actually a huge health concern.Whether you’re a lover of long-distance running or HIIT, when it comes to testosterone levels, it turns out that incorporating both types of exercise is key.Men with low levels of vitamin D often have lower testosterone levels, making it essential to get enough of this important nutrient.Like sleep, stress affects your entire well-being — including your testosterone levels. The Alliance for Aging Research has indicated that one third of American men over the age of 39 have reported two or more symptoms of low testosterone (5). Men who lose a greater proportion of their testosterone are said to have andropause (4). With inadequate testosterone, women are at much greater risk for developing osteoporosis/osteopenia and other chronic diseases. Post-menopausal women lose the function of their ovaries and are at risk for low testosterone later in life. Women produce testosterone but in significantly lower amounts than men. Real, whole foods combined with targeted nutrients form the core of any successful testosterone-boosting diet.Having an active lifestyle is the natural way to maintain your body’s testosterone levels and will also promote better eating habits, reduce stress and increase your enjoyment of life.As with testosterone, our production of DHEA peaks during our late 20’s or early 30’s.Choosing the right foods can act as natural testosterone boosters and help maintain optimal hormone levels without relying on medications.For example, this 2003 paper showed that when researchers decreased subjects’ testosterone levels from average (600 ng/dl) to below average levels (300 ng/dl), they saw a dramatic 36% increase in fat mass.You don't have to follow the Mediterranean diet to boost your testosterone levels; you can focus on healthy eating habits to see the benefits.In this 2013 study, researchers found that long-term calorie restriction was linked with lower testosterone levels. Here are nine ways you can boost your testosterone without surgery. If boosting your testosterone is your goal, there are many lifestyle and non-medical ways to do so. Include sources like eggs, lean meats, dairy, and legumes in your diet to keep your hormones balanced. While the occasional drink is fine, excessive alcohol intake can lower testosterone and disrupt hormone balance. Fat cells convert testosterone into estrogen, which can further decrease your levels. Likewise, chronic alcohol abuse is known to reduce testosterone more notably (as seen in alcoholics). This acute spike in testosterone could possibly be due to the effect alcohol has on libido and also the energy influx in the liver. One study looking at alcohol consumption found that increasing alcohol consumption led to a higher level of free and total testosterone compared to a non-drinking control group (20). Finally, if you think finding the right balance between fat and carbs is too consuming and that you’ll just eat plenty of protein instead, be careful. Although it is a banned substance, testosterone pills and supplementation is a popular way of enhancing muscle development, strength and endurance (think Ben Johnson at the 1988 Olympics). Remember to consult with a healthcare professional, follow recommended dosages, and maintain a healthy lifestyle to maximize the benefits. Get regular sunlight exposure or consider taking a vitamin D supplement to ensure adequate levels of this vital nutrient. Consume a well-balanced diet rich in nutrient-dense foods. If you have any questions about the 20 testosterone-boosting herbs listed in this article, post them in the comments below, and I’ll be happy to help! Acetyl Choline Receptor (AChR) Antibody If you’re noticing changes, the first step is to understand what’s going on in your body by working with a doctor. If you’re feeling off with symptoms of low energy, low mood, or less interest in sex, it’s easy to brush it off as stress or aging. It’s common to repeat the test on another day, since levels can fluctuate. By pushing your muscles, you create tiny tears in the muscle tissue. But how do you do that without subjecting yourself to testosterone shots at your doctor’s office? Most guys are aware that testosterone plays a central role in male sexual function and athletic performance, but they are not aware of its other benefits. Having worked as a health coach and personal trainer for over a decade, Alex now researches all things health and wellness and shares his findings on this blog. Tribulus terrestris appears to be particularly effective for older men with lower testosterone levels. Researchers also observed 16% higher testosterone levels. Tribulus terrestris is one of a handful of herbs that has shown a genuine connection to higher testosterone levels. Whether you get vitamin D from foods, vitamins, or sunlight, vitamin D supports immunity and testosterone in a significant way. Here are some natural ways to keep your testosterone in balance. Testosterone, which is produced in the testicles, naturally declines as you age, Dr. El-Zawahry says. So, maintaining normal levels of the essential hormone—which vary from person to person—is crucial. Other studies have found a particularly strong testosterone boost in overweight men.Yet it’s important to note that most of the positive research has been conducted in mice or infertile humans with low testosterone levels.Unfortunately, they did not look at testosterone levels in the study (40).As you age, your testosterone level gradually declines — typically about 1% a year after age 30 or 40.Since the 1980s, average testosterone levels in men have been decreasing by about 1% per year due to factors beyond aging, such as lifestyle changes and environmental influences.Vitamin D is quickly becoming one of the world’s most popular vitamins. Men’s testosterone levels, however, tend to drop with age, resulting in symptoms including exhaustion, poor energy, diminished muscular mass, and diminished drive. Their focus is immunology, diet, and exercise and their goal is to maximize your health and well-being using all the tools and resources available to you. Fluctuations in testosterone levels may also affect mood. This blog is designed to educate readers about natural health products. They do improve circulation and reduce stress, which helps overall hormone balance. Though women have lower testosterone than men, it still helps with energy, muscle strength, and mood. This is because heavy drinking can increase estrogen and reduce testosterone. For optimal testosterone levels, replacing prolonged cardio sessions with HIIT is a more effective approach. Workouts consisting of 4–8 rounds of sprinting, cycling, or bodyweight exercises (such as burpees or jump squats) stimulate the endocrine system more effectively than steady-state cardio. However, excessive volume without adequate recovery can lead to increased cortisol production, which counteracts testosterone’s effects (Hackney et al., 2006). Engaging large muscle groups with heavy loads promotes anabolic hormone release, including testosterone and growth hormone. Testosterone is the primary male sex hormone, playing a crucial role in muscle growth, fat metabolism, bone density, and overall vitality. Processed Foods and Testosterone Whole milk right before bed provides the added benefit of increasing melatonin production, which should help you get to sleep faster. Therefore, if you’re determined to raise your HDL intake to boost testosterone, talk to your doctor first. That’s because a recent study involving more than 6,000 people concluded that getting too much HDL cholesterol in your diet can dramatically increase a person’s risk of heart disease (11). If you aren’t already taking creatine for its physical or cognitive performance-enhancing effects (and you should be!) then you could look into taking it for its testosterone-boosting effects. Magnesium helps with sleep and energy production. Some studies show that grain consumption in healthy people does not lead to inflammation (53). But daytime testosterone levels can drop up to 15% when you get only 5 hours of sleep. And when your testosterone is low, your fat levels go up, which can lead to your body not using insulin well. It lowers levels of stress hormones, such as cortisol, which helps raise levels of sex hormones including testosterone. From fertility to menopause, rest nurtures hormones. Women, especially during perimenopause, find calm in consistent sleep patterns. 8 Tips On How To Correct Your Sleep ScheduleFAQsIntroductionSleep is often the most undervalued pillar of health. Consistent routine, balanced nutrition, and targeted sleep supplements can be very helpful in improving sleep quality and helping you experience the full extent of benefits of sleep. For women, it can be used as a natural aid for PCOS. Pine pollen is another remedy that may work because it contains very tiny amounts of testosterone. It also frequently helps with symptoms like fatigue and a decreased sex drive. You'll need to be consistent with them and allow them time to work in your body. In women, testosterone contributes to sexual drive, strength, and energy as well as bone density. The key nutrients in this case are the healthy fats, which offer a similar benefit to fish, and selenium,” says Gillespie. “Eggs are another food that can help maintain testosterone levels as a result of their rich nutrient profile. “Spinach, kale, and collards can help promote optimal testosterone levels. “Because these greens are such nutritional powerhouses, it shouldn't come as a surprise that they contain key nutrients for maintaining testosterone levels,” says Gillespie. Yes, your doctor can prescribe testosterone supplements to help boost levels for those with a deficiency. In one study, researchers found that bisphenol-A, a chemical found in some plastics and food packaging, can lower testosterone. Men who use plastic containers tend to have lower testosterone than men who use glass containers – yes, seriously. Tribulus terrestris (often shortened to tribulus) has been used for centuries to boost libido. In men, if estrogen is too high, it plummets testosterone. BPA (bisphenol A) commonly found in plastic food and drink containers may have a link to lowering testosterone. Alcohol, smoking, narcotics, and opioids lower testosterone. A 2013 analysis that pooled the results of 24 different studies found that both low-calorie diets and bariatric surgery boosted testosterone levels in men with overweight or obesity. Aside from giving you increased muscle mass, every kind of exercise helps you address low testosterone levels. There are some healthy lifestyle changes you can make to boost testosterone naturally. A good night's sleep is vital for hormonal balance, including testosterone production. A balanced and nutrient-rich diet is fundamental for optimal testosterone production. Below, we will explore effective, science-backed methods to naturally boost testosterone. If you’re interested in learning about more ways to naturally increase your testosterone and treatment options, Austin Urology Institute has a skilled team that can help. It’s important to note that natural methods might not be sufficient for everyone, especially those with clinically low testosterone levels. Poor or insufficient sleep has been linked to a decrease in testosterone levels. Sleep is critical for overall health and testosterone production.