Regular medical check-ups are essential for tracking hormone health and identifying potential underlying conditions. A comprehensive blood test can provide insights into hormone health, with optimal testing conducted in the morning before 10 a.m. Implementing relaxation techniques like meditation, deep breathing, and mindfulness to help reduce stress and support optimal hormone function. You can use this solution on your beard area twice per day, and you could also combine it with minoxidil, and use it as a beard moisturizer after you have had the Minox on your beard area for ~4 hours.Men are said to lose 1.5% of their testosterone production each year beyond 30.This prolonged stress response leads to muscle tension, mental fatigue, and even anxiety.If you’re looking to get started, I’d recommend incorporating these supplements gradually and paying attention to how your body responds.If you’re taking a testosterone supplement with the right ingredients in it, there’s a good chance it will work.Herbs and supplements, on the other hand, help your body make testosterone and include things such as Vitamin D, Zinc, DHEA and single herbs.It can mess with your hormone-making process. These types of chemicals are known as endocrine disruptors and can interfere with the production of testosterone and other hormones. Excessive alcohol consumption is well known to cause low testosterone levels in men. A healthy body fat percentage is typically below 20% for men. Men that have more body fat experience a decrease in testosterone because the fat cells turn it into estrogen, a female hormone. One study calculated that for every additional hour of sleep you get, your levels rise by around 15% higher, and concluded that seven to ten hour a night of sleep works best for maintaining your current levels. Yet research clearly shows a tie between low testosterone and obesity, increased risks of disease, and premature deaths. However, synthetic testosterone does have important considerations, and patients should be under the close watch of a qualified urologist or men’s health specialist. Many patients will benefit from testosterone replacement therapy as an alternative to the natural options discussed above. Diet and exercise are critical to improving testosterone. New COVID Booster Vaccine: Who Must Get it This Time? The hormone is usually given through your skin as a gel or a patch or injected into your muscle. Also called androgen replacement therapy, this is a medical treatment your doctor may prescribe if blood tests show unusually low levels of testosterone. Before you buy a testosterone booster, learn about the role of testosterone and the risks and benefits of testosterone treatments. Some older people on testosterone therapy could face increased cardiac risks. It is thought that fasting allows your body to rest, recover, and thus naturally support hormone levels. We need healthy fats for proper hormone function, and a study found that men who ate a diet low in dietary fats experienced a reduction in male sex hormones including testosterone. If you are ready to book a consultation to uncover the reason behind your deficiency and learn how to support healthy testosterone levels with a plan designed just for you, contact us here. If this cycle continues without interruption, it can lead to burnout or chronic stress, where your body and mind become stuck in a constant state of alert. This prolonged stress response leads to muscle tension, mental fatigue, and even anxiety. For stress management, the stress cycle is a repetitive loop where your body and mind react to a stressor, creating physical and emotional tension. What are your top testosterone-boosting workout tips? Testosterone is a key hormone that plays a crucial role in muscle growth, fat distribution, and overall vitality. By maintaining a healthy BMI through a balanced lifestyle, you’ll have a better chance of keeping your levels optimal. However, long-term stress can have a significant impact on your regular production of testosterone, even leading to infertility6. Food is fuel, and when it comes to increasing testosterone levels, this couldn’t be more accurate. When these levels are lower than expected, it can cause a whole range of symptoms that affect our mental and physical health, including low libido, fatigue, and reduced muscle strength. Sleep loss lowers testosterone in healthy young men. As you age, your testosterone levels will naturally fall.Those flashy beard growth products that are sold everywhere are nothing but modern-day snake oil.Therefore, every man should take the necessary lifestyle steps to optimize his testosterone levels.Making sleep a priority may help maintain testosterone levels.It involves taking a holistic approach to overall health and well-being.Testosterone replacement therapy is the accepted treatment for low testosterone, so if your lifestyle steps don't raise your testosterone, your doctor will suggest one of the following therapies for you.On the third picture, I have added in a Derma Roller and more focused supplementation routine specifically for beard growth (carnitine, multivitamin, mucuna pruriens, gelatin powder, and forskolin). That said, some may experience a more significant drop resulting in low testosterone defined as below 300 ng/dl. Other ingredients may work by preventing the conversion of testosterone into estrogen. Always purchase your supplements from a reputable brand to ensure the safety of ingredients. Depending on which test booster you choose, you may be able to effectively improve your libido, though research in this area is lacking. As men age, their testosterone gradually declines at a rate of about one percent per year after the age of 30. It's all thanks to its testosterone support. Yes, I took it with my multivitamin and omega-3s without problems. It's a natural choice for those looking to avoid pharmaceuticals. The mix of natural ingredients like fenugreek and ashwagandha helped me feel more energetic and focused. You need it to build testosterone.Diet and exercise are critical to improving testosterone.Eating a healthy diet will also help you maintain or lose weight, which will also boost testosterone.The 6 micrograms of boron are right in line with common dosage recommendations for testosterone support.Before doing any type of workout, be sure you have clearance from your health care provider, especially before doing anything more strenuous than you are used to. Yes, there is plenty of clinical evidence to support the efficacy of testosterone boosters. At the end of the day, all of these are great testosterone boosters, but Testogen stands out as the single best testosterone booster overall for several reasons. Nugenix is definitely a top player in the world of natural T-boosters, but over the years, its ingredient amounts and diversity have been overshadowed by less popular brands looking to take away Nugenix’s market share. Testonine contains every single one of the above mentioned best testosterone booster ingredients. Taking all of this into consideration, here’s what I have determined are the best testosterone boosters on the market right now… It can be bound to a protein called sex hormone binding globulin (SHBG) or albumin, which transports testosterone throughout the body. “A diet high in green leafy vegetables, beets, and citrus fruits and melons is a great way to raise the production of testosterone,” says Gersh. “Maybe they had an FSH (menopause) marker checked but didn’t actually have sex hormone levels like estradiol, estrone, progesterone, and testosterone checked.” The next most important ingredient, Fenugreek, got a dosage boost of 70% up to 125 MG per serving, D-Aspartic Acid, which is the most crucial ingredient in our opinion, has been increased by 25% to 2,500 MG per serving. In the new and improved version of TestoTEK, the dosages of the three most important ingredients have all been dramatically increased. Prime Male is a solid number 3 on our T-boosters list, but there is a little distance between this and our number one recommendation above. While pot has been used for various medicinal properties, male reproductive health has not been in the category of its uses and these findings might open a new chapter on the medical benefits of cannabis.Chronic stress elevates cortisol, which directly suppresses testosterone.A similar study found that older men who have more sex have more testosterone than other men their age (42).Spicing up your diet with ginger might do more than tantalize your taste buds.Comprehensive medical evaluation and lifestyle modifications can improve hormone production and general well-being.So I’ve created a list of 13 easy, dependable, natural ways to increase testosterone and boost your sexual health and overall vitality.And while there are many many oils that actually negatively impact this hormone (even some carrier oils) the ones that you should really care about are the eucalyptus essential oil, the tea tree essential oil, and lavender essential oil.Consistency and regular exercise are key for sustained testosterone production. Going 16–18 hours between dinner and breakfast is one of the best ways to improve mitochondrial production. The benefits of intermittent fasting include cellular repair, autophagy, immune regulation, inflammation levels, and insulin sensitivity. Make sure that you have a supporting bed, pillow, and bedding, and sleep in a dark, calming room. Avoid electronics, sugar, caffeine, heavy foods, and stress close to the bed. A good practitioner can run functional labs to assess for a chronic infection or environmental toxin exposure that may be holding you back from achieving your health goals. Your body is designed to rise to meet the demand placed upon it. Having low testosterone saps your energy, kills your drive and paves the way for a host of issues. Low testosterone can wreak havoc on a man. Having low testosterone can feel like hell on Earth… This post is part of our series that drills deep in optimizing beard growth from every angle possible. This article is the culmination of hundreds of hours of work and research trying to uncover the most effective methods to grow a beard faster. If you have a health, medical or mental health problem or are in need of any help please contact a professional. I am not a doctor or registered dietitian. Low testosterone levels were linked to greater sleep need, disturbed sleep, and sleepiness, too. So, prioritize getting a full night’s sleep and minimize any behaviors that could wake you up during the second half of the night (more on those soon) to ensure optimal testosterone production. If you cut your sleep short by waking up early, or have trouble staying asleep towards the end of the night, you may be sabotaging your testosterone production. This is because REM is essential to testosterone production and we spend more time in REM as we move through sleep cycles during the night. And found when sleep loss happened in the second half of the night, morning testosterone levels were lower. Supplementing with zinc may work to boost the body’s natural levels of testosterone.“The best way to fix this is to learn how to manage stress so that the body is not always in fight-or-flight mode, feeling like you are under attack all the time.”Production increases around adolescence to initiate the enlargement of male sex organs and the distinction of other male characteristics.Everyone needs at least seven hours of sleep a night, but most people don’t get that much.These amounts, which have been criticized as too low by some, are attainable from only a few food sources, which is why vitamin D has become a popular supplement.This not only boosts testosterone levels but also leads to more muscle mass and greater strength over time.Suicide is preventable—learn about warning signs of suicide and action steps for helping someone in emotional distress. A healthy testosterone level is vital for your health and well-being in general. This has been shown to increase cortisol levels while also decreasing testosterone. A few studies even suggest that regular physical activity by older men and by men who were sedentary can be linked to higher testosterone levels. Alpha Strength Review: Natural Supplement For Healthy Testosterone High-intensity interval training is another excellent way to give yourself a lift. Some studies have shown that T levels actually rise after sexual intercourse . Hormone and metabolic research have shown that there is a clear link between testosterone and sex drive. Facial hair is androgenic-hair and the growth of it is regulated and maintained by two primary male hormones; testosterone and DHT. I share my results at the end of the article, but to fully understand them – and to see for yourself how it truly is possible to boost your beard growth – you will have to go through the article below. ALWAYS consult your medical doctor(s) before starting a new diet or exercise program. They are loaded with the nutrients needed to increase testosterone. Most people tell you to avoid stress because it raises cortisol levels. This mineral blocks a protein from binding with testosterone. Fatty kinds like salmon, tuna, and mackerel are rich with vitamin D. A 2020 review published in the International Journal of Environmental Research and Public Health states that “insufficient sun exposure has become a real public health problem.” They discovered that when cortisol is elevated, testosterone responds by elevating as well but soon after bottoms out at a much lower level than before cortisol kicked in. This matches the effective levels found in studies. Each ingredient was picked to work with your body, not against it. It uses herbal extracts and vitamins to tackle issues like low energy. Several studies showed that a high-protein diet actually decreased testosterone levels. Vitamin D. Your body naturally produces vitamin D when your skin is exposed to sunlight. Some lifestyle changes and healthy habits can also boost your testosterone. But I think if men stick to a healthy diet and lift weights, they should see a difference in four to six weeks and start feeling better. There's some evidence that zinc and vitamin D3 may help raise T levels minimally, Dr. Brahmbhatt says. There are tons of supplements out there promising to give your testosterone a boost, but Dr. El-Zawahry says most lack scientific evidence showing that they actually work. Overuse of other substances, like opioids, cannabis, and amphetamines, also have been shown to interfere with testosterone production and testicular function. Heavy alcohol consumption has been shown to reduce testosterone levels in the blood. Dr. Brahmbhatt says any exercise is good for your body, which is good for your testosterone. Your androgen receptors in the face need to be sensitive and active enough to bind T and DHT from the blood for beard growth to occur. And to do that, you beard follicles have these special cells called androgen receptors (AR). It may seem too good to be true, but in 2023 there are well-proven methods of forcing beard growth to come in faster, thicker, and stronger. Previously it was believed that these are passed down from the mother’s side, but new research has found that it may not be true, but instead your beard growing genetics can come from either one of your parents. Your baseline beard growing ability is dictated by your facial hair and hair genetics. The image below are my testosterone test results. The low testosterone epidemic is castrating our society. As testosterone declines ailments like depression, heart disease, anxiety, and skinny-fat cases among men are sky-rocketing. Get 30 Minutes of Sunlight Every Day Exercise is frequently celebrated for its many health benefits. Experiencing erectile dysfunction could be a sign of low testosterone but other physical causes exist, such as high cholesterol. The levels peak when you start dreaming and stay there until you wake up. Surprisingly many beard oils are scented with essential oils that can suppress the master beard-growing hormone; DHT. And since some of the fat-soluble beard hormones are also transported with the sebum, stripping your beard of it daily could also suppress your beard growth speed. You see, as androgenic-hair, the beard is much more reliant on the natural moisture that is provided by the sebaceous glands attached to your facial hair follicles. If the testosterone is naturally produced, as is the case with natural testosterone supplements, then there are tremendous benefits to be had. If you are able to successfully boost your testosterone levels, you could be able to achieve your ideal sex drive as a result. The best way to increase testosterone levels is to take a multi-faceted approach to the problem. Both are designed to help boost testosterone production for people with Low Testosterone (otherwise known as Low T). In women, it is the adrenal glands that produce testosterone, rather than the gonads, for obvious reasons . Testosterone is an important male sex hormone, but it’s vital to women too. Long-term elevated cortisol (chronic stress) is to be avoided at all costs . Sunlight contains vitamin D, which is important for the absorption of calcium and helps strengthen your immune system. The study found that the higher the subjects went in total protein intake, the lower their testosterone was (28). The Journal of Applied Physiology examined resistance training subjects with different macronutrient ratios to examine their hormonal changes. However, the amount of weight you lose is more about how many calories you eat, not how much carbs you’re consuming. How to increase testosterone naturally D-Aspartic Acid has been clinically tested and was shown to stimulate the release of luteinizing and growth hormones in the brain, which then can directly trigger increased testosterone production. Each of these supplements works in its own way to support testosterone production, and when combined with a solid diet and workout routine, the effects can be even more pronounced. If you’re looking to enhance your testosterone levels naturally, this is definitely one to try. Studies have shown that Tongkat Ali can help increase free testosterone levels while also improving mood, reducing stress, and enhancing libido. Zinc plays a crucial role in regulating testosterone production, and being deficient in it can lead to lower testosterone levels. This product has been proven in studies to lower high cortisol levels and support improved mood, memory, and mental performance. In the largest human trial using ashwagandha, the herb was shown to reduce cortisol levels up to 26%. I also recommend Gut Repair for gut dysbiosis and gut health issues. Remove toxic, non-organic ingredients in your food, beauty, body, and cleaning products. Best Testosterone Booster Supplements, According to a Certified Nutrition Coach 8 proven ways to increase testosterone levels naturally. In order to optimize your testosterone production, make sure you get enough quality sleep on a daily basis, incorporate some resistance training into your workout program, and monitor your weight. And weight loss can also help those with sleep apnea boost their testosterone levels (we summarize what the science says about taking testosterone if you have sleep apnea here). Eating a healthy diet will also help you maintain or lose weight, which will also boost testosterone. As well as giving your body sufficient sleep time to produce testosterone, low sleep debt will boost your mood, health, productivity, and daytime energy levels — a win-win! If they’re supplements, they are often just very low-quality multivitamins with a beard logo on the bottle and a huge price tag, with an illusion that it would be somehow specially formulated for facial hair growth (which they never are). Going by frame-by-frame, I had just gotten out of the military in and started focusing on boosting my beard growing hormones in the first pic. But the best type of exercise for facial hair growth purposes would be heavy weight-lifting and explosive resistance training because it activates the androgen receptors. Since it’s a hormone of beard growth, lack of sleep will eventually catch up and slow down your beard growth rate for sure. While you can’t avoid all environmental toxins, you can take small steps to limit contact and support healthier hormone levels in the long run. Supplements, if used, should complement — not replace — core habits like regular exercise, good sleep, and a nutritious diet, says Lakshman. She also suggests pairing these types of moves with progressive overload, a type of training where you gradually increase intensity from one workout to the next by adding more weight, reps, or sets. That said, the following doctor-recommended strategies can help naturally counter low testosterone for many men. Conditions such as hypogonadism may require medical treatments instead to bring testosterone levels back into balance. You should also eat plenty of healthy fats such as avocados, nuts, and seeds — low-fat diets can decrease 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. For trained athletes, low-intensity endurance training won’t increase testosterone—if you’re overtraining or not taking in enough calories to fuel your workouts, it can actually suppress testosterone levels.Brandon highlights stress management techniques like mindfulness, meditation, and regular exercise to combat this.Since obtaining enough sunshine while spending a lot of time indoors during the colder months is difficult, supplementing with vitamin D is critical.Did you know that problems with getting an erection when aroused can be your body's way of telling you to take a look at your heart health?Ingredients like fenugreek and Tongkat ali help your body make more testosterone naturally.Of course, everyone’s body is different, so it’s important to find what works best for you. You can have your T level tested by your doctor if you have any of these symptoms to determine if they may be a result of lowered testosterone levels. Abuse of drugs and alcohol has been linked to lower testosterone due to the way they affect the glands and hormones involved in male reproductive health. Long-term and chronic stress is dangerous and can lead to many issues in the body, particularly via raising cortisol levels, which is responsible for many processes like immune responses and metabolism. Research has shown that men who carry more weight have lower levels of testosterone. Herbs and supplements, on the other hand, help your body make testosterone and include things such as Vitamin D, Zinc, DHEA and single herbs. You’re probably most familiar with testosterone as the sex hormone responsible for defining “manhood.” And yes, it does. However, low testosterone in men has especially become a major health issue today. Did you know the average 75-year-old Okinawan male has much higher levels of testosterone than the average American male who is 30 years younger, and today, low testosterone in males is rapidly growing? All information provided is for educational use only and is not medical advice; always consult your doctor before taking any supplements. It is definitely worth a 3-month trial to see how your body responds. 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. An article from the journal Current Opinion of Endocrinology, Diabetes and Obesity relays that getting enough sleep and at the right times are two of the most effective natural ways to raise testosterone. If you can, get out in the sun 20 to 30 minutes each day to increase your vitamin D levels. Methylated B12 and Liquid Mineral Mix provides a powerful boost to your body’s energy production, brain function, and overall health. Active men with normal testosterone levels, especially those who lift weights, will likely not see much of a benefit from taking them. Testosterone boosters may help some men increase their levels slightly, in turn allowing them to gain and maintain muscle mass. For those looking to optimize their testosterone levels, regularly taking a testosterone booster can come with several potential benefits. In some cases prescription medications will be needed to get your testosterone levels within the normal range, thus it's always best to consult your doctor before starting any supplements. They may feel good at the time, but they affect everything from your cognitive function, anxiety levels, and testosterone. Many people revert to taking prescription medication for any problems they have, but living an active and healthy lifestyle does wonders for your health. Exercising, eating healthy, and meditating are all great ways to decrease your cortisol and feel more calm and relaxed. Naturally, this leads to strength and muscle gain, and thus more testosterone. A diet high in processed foods, sugar, and unhealthy fats can lower testosterone. Healthy testosterone levels are important for physical performance, emotional balance, and long-term health. DAA did increase testosterone levels in two studies, one that used 2.66 g/day and the other 3.12 g/day, but two later studies found no increase with 3 g/day, and the latest even noted a decrease with 6 g/day. A review of dozens of clinical trials showed that DHEA supplements do increase blood testosterone levels in men and women. In one yearlong study, 65 men who took 3,300 IU of vitamin D daily increased their testosterone levels by 20% over those who didn't. Long-term zinc supplementation may lead to increased testosterone levels. Several types of supplements claim to increase your testosterone levels. From weight training to sleep hygiene, find out what works, what does not, and what habits to avoid if you are serious about improving your health and energy levels. Without high testosterone levels, your motivation, body composition, and even success take a plunge. Although too much cholesterol is bad for your heart health, consuming too little of it can cause a drop in your testosterone levels. Capsaicin, a common spice, can also help you lose weight, further supporting optimal testosterone production. Interestingly, the resistance training styles most effective for building muscle—big lifts, high volume, short rests—also produce the strongest hormonal responses, including testosterone.7 Yes, testosterone increases from working out may be permanent in men whose levels were low to begin with. While it’s true that testosterone plays a major role in muscle growth and training results, it’s not the whole story. Clarifying your symptoms with our quiz and booking follow-up consultations with your GP, endocrinologist, or Enhanced Men’s Clinic means you’ll be able to start testosterone replacement therapy quicker. Testosterone replacement therapy (TRT) is the gold standard when it comes to medical interventions for low testosterone and can be prescribed by your GP, a specialised endocrinologist, or a TRT Clinic. This could mean incorporating sprints into your running plan, increasing muscle mass load, and decreasing resting periods between sets. While some stress-inducing factors can’t be completely removed, the ones in your control should be limited for better overall well-being. 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. While this is a normal process, some men experience a more rapid decrease in testosterone resulting in low levels, defined as less than 300 ng/dl. It boosted my energy, muscle, libido, and mood. Visit the official site for more information before you decide—it's a natural health support option. Your diet and exercise habits still play a big role. Adequate vitamin D3 levels also help ensure proper calcium regulation, which is needed for healthy testicular function. Vitamin D impacts hormone synthesis by influencing enzyme activity in testosterone production. Several mechanisms appear to influence this correlation between vitamin D3 and testosterone production. In addition, research suggests that vitamin D3 supplementation can positively impact testosterone levels. Could skipping meals occasionally benefit your hormones? Plus, exercise releases endorphins, improving your mood! Probiotics support gut health, which is interconnected with hormonal balance. Zinc is a powerhouse mineral for hormonal health. Supplements to increase testosterone 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. Lowered testosterone is a chronic epidemic that is threatening lives all around the world. This results in testosterone molecules being destroyed inside the gonads before they even enter the bloodstream (8, 9). During times of prolonged stress and chronically elevated cortisol, there simply is too much cortisol for 11ßHSD-1 to handle. The testicles produce an enzyme called 11ßHSD-1, which protects your testosterone molecules from the effects of cortisol. This process of converting androgenic hormones into estrogens is called aromatization. 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). Too much caffeine can also lead to other testosterone thieves, such as anxiety.Unlike vitamin D2 (ergocalciferol), obtained from plant sources, vitamin D3 more effectively raises and maintains vitamin D levels in the blood.I've been fascinated by natural male hormone optimization since 2016.For further support with your health goals, just reach out—our fantastic coaches are here to support your journey.Free T floats around and binds to the right receptors to keep your body in optimal condition.Vitamin D doesn't just support bone health; it might also boost testosterone.Pomegranate juice, olive oil, and onion may also boost the hormone.We will look through the tried and tested ways you can naturally increase testosterone levels without medical intervention.A recent study found that it may increase levels of follicle-stimulating hormone and luteinizing hormone. Here are eight ways to boost testosterone naturally. “Overweight and obese patients have increased inflammation which causes hormone imbalance and thus, can cause low libido, low testosterone and low sex drive,” says Patel. “Research shows that testosterone levels rise for short periods of time after exercise — ranging from 15 minutes to one hour, depending on the man. Here’s what they had to say about how to boost your testosterone naturally. The prices of testosterone boosters vary greatly, with some of them being quite expensive. We looked for testosterone boosters that struck a good balance between effective ingredients and price to give you the best value. We sought products that supplied science-based doses of the top testosterone-boosting ingredients. A testosterone booster can have all the right ingredients, but if they aren't dosed properly, you may not see any real effect when taking it. However, regular exercise can even affect our hormones, like serotonin, dopamine, and testosterone—hence the beloved “runners high” and muscle gains after establishing a long-term gym routine. Because testosterone is a key hormone in men, keeping our testosterone levels balanced is crucial for greater vitality and well-being. Here are 8 effective ways to increase your testosterone levels, backed up by science. By adopting healthy habits and understanding how your body works, you can maintain optimal levels and feel your best. Regular exercise, especially strength training, can boost testosterone. Vitamin D-rich foods such as eggs and fortified dairy products also contribute to maintaining healthy testosterone levels. Maintaining a healthy diet rich in lean protein, healthy fats, and leafy greens supports hormone production. Regular resistance training, such as weightlifting, helps stimulate testosterone production. Exercise and weight lifting are great ways to stay healthy and increase testosterone. Not only does a balanced diet help to support testosterone levels, but it can also help to keep your body running smoothly. Elevated cortisol levels (the stress hormone) may negatively impact testosterone levels. Intermittent fasting has been linked to a significant rise in growth hormone levels, correlating with testosterone production. Chinese researchers found the equivalent of 500mg – roughly the amount in 5-10g of grape skins – was enough to raise T-levels and improve epididymal motility (your sperm’s ability to swim). If you are worried your T levels are dropping, visit your GP for a blood test. According to the 'What Is TDS' campaign, hypogonadism is a condition where the testes produce an unusually low level of testosterone or dry up altogether. Quite simply, if we didn't have testosterone, we'd all look distinctly prepubescent. Testosterone is the main male sex hormone, produced mainly in the testicles. How long does it take to see results from Alpha Strength? At Happy Valley Clinic, we offer tailored solutions to help you achieve optimal hormone health. If you suspect low testosterone is affecting your health, consider seeking professional advice for personalized recommendations. Social interactions and positive relationships can help regulate hormone levels. The foods you eat can have a significant impact on your hormone levels. Hypogonadism hampers the ability to produce normal amounts of testosterone due to a problem with the testicles or with the pituitary gland that controls the testicles. For older men, it's important to determine if a low testosterone level is due to normal aging or if it is due to a disease (hypogonadism). As you age, your testosterone level gradually declines — typically about 1% a year after age 30 or 40. Testosterone levels generally peak during adolescence and early adulthood. Testosterone is a hormone produced primarily in the testicles. How we live has a direct impact on testosterone levels. That’s almost a 200 point increase in testosterone done the natural way. Chronic alcohol consumption causes reduced sperm count, lower muscle mass, and increased body fat. Low testosterone is frequently an indicator of broader health conditions such as obesity, diabetes, and sleep apnea. Supplements should always complement a healthy lifestyle, not as a standalone solution for hormone health. Unfortunately, these are things that many Americans are suffering from today, and these factors can drive a testosterone deficiency. Here are just some of the risk factors when it comes to a testosterone deficiency. While age is certainly a risk factor, there are other factors that can lead to a deficiency in testosterone. It is not a deficiency you want to let go, and while many people may turn to hormone therapy, this doesn’t come without side effects, let alone cost. However, man or woman, these symptoms related to a testosterone deficiency can certainly interfere with overall quality of life. That's when I began looking for natural solutions. I tracked my stamina, sleep, and drive for weeks. Supplements like Alpha Strength use natural ingredients to help. This review is about my experience with this natural supplement. Like many dietary supplements, test boosters can range quite a bit in price, with some of them asking seemingly ridiculous prices.Some of the best foods high in zinc include lamb, grass-fed beef, yogurt, pumpkin seeds, eggs, mushrooms and cashews.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).Cinnamon tastes great, and according to research, it can elevate your testosterone levels (62).This article is the culmination of hundreds of hours of work and research trying to uncover the most effective methods to grow a beard faster. Later-day sessions benefit from higher core temperature, improved flexibility, and better neuromuscular coordination—all of which may reduce injury risk compared to early morning training. This unique balance of cortisol and testosterone in the afternoon is better for HIIT, too. This means testosterone has to compete with cortisol when you work out in the morning. CrossFit training combines high-intensity interval training (HIIT) with functional movements like squatting, pulling, pushing, and jumping. A 2024 research review shows that resting at least 60 seconds between sets gives a small advantage for muscle building compared to rushing, but you won’t see much extra benefit once you rest beyond about 90 seconds.14 A University of Texas Austin study found that cortisol blocks the production of testosterone. A lot of men who suffer from low testosterone symptoms discover that they are deficient in vitamin D as well. Add either—or both—to your daily consumption for a quick (and tasty) boost of testosterone. Olive oil is an anti-inflammatory and high in antioxidants, but it also contains elevated levels of oleuropein, a testosterone-loving bitter. “Lack of protein boosts testosterone-de-activating hormones.” On the other hand, a University of Utah study found a diet overly rich in the sat fats in beef and lamb can also make it dip. Plus, pomegranates are high in flavonoid antioxidants, which may help protect testosterone-producing cells from damage and even increase testosterone production. However, due to certain lifestyle choices and the natural process of ageing, testosterone levels can start to wane. So when you stay up too late or don’t stick to a sleep schedule, it disrupts your circadian rhythms and testosterone production. That can affect many aspects of your health, including testosterone production. “Plastic often contains bisphenol A (BPA), an endocrine disruptor that can have negative effects on our reproductive organs and hormones, specifically the breasts in females and prostate in males,” says Gray. Oysters and most shellfish also contain arginine, an amino acid that the body uses to make nitric oxide. “It contains theobromine (a mood elevator), caffeine and sugar (a mood elevator and energy booster) and the endorphin Phenylethylamine (PEA) which produces an energy boost.” “Testosterone levels also vary throughout the day; levels are typically higher in the morning and lower in the afternoon.” Acetyl Choline Receptor (AChR) Antibody The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. Purchase personally curated supplements and Dr. Will Cole’s books! As one of the first functional medicine telehealth clinics in the world, we provide webcam health consultations for people around the globe. In my telehealth functional medicine clinic, we specialize in identifying the root cause of your symptoms and personalizing a plan of action tailored to your specific needs and health case. RISE uses historical phone use data and proprietary sleep-science-based models to work out your sleep need — the genetically determined amount of sleep you need each night. If you have symptoms like fatigue, difficulty concentrating, and low mood, sleep deprivation and being out of sync with your circadian rhythm (more on that soon) may be to blame. Check with them before you try supplements, both for safety and to make sure you'll get the results you're looking for. A tried and tested way to kick start your testosterone production is to get a lot of sun. Studies in clinical endocrinology have pinpointed a range of environmental chemicals and toxins that can disrupt hormone production in the body . That way you can get a good night’s sleep and reduce stress levels in one. We have compiled a quick list of the most commonly asked questions regarding natural testosterone boosters. In some studies, this has been linked with a possible rise in testosterone levels, but it seems the jury is still out on this one . They can provide personalized advice and help you optimize your workouts for maximum testosterone benefits. Designing a personalized push-up workout plan can help optimize hormone regulation. It’s important to listen to your body and adjust the number of push-ups based on how you feel. Lack of quality sleep can leave you too tired to eat well or sneak in a workout the next day. If you don’t spend enough time in REM sleep, your T may pay the price. Bisphenol-A (BPA), a chemical found within many plastics is absorbed by the body. (Seriously, now’s the time to quit the job you hate and blame it on your health.) Soy foods are also high in phytoestrogens, plant-based substances that mimic the effects of estrogen that may reduce testosterone (9). (3) Help support your liver by limiting or eliminating alcohol, cutting back on sugar, avoiding toxins, exercising regularly, consuming a balanced diet, and maintaining a healthy weight. The great news is that there are many natural ways you can help support optimal testosterone levels, so keep reading. Working out can increase testosterone levels, but the effect is temporary and typically lasts from 30 minutes to an hour. A 2021 meta-analysis found that in healthy men, structured resistance training does not significantly raise resting total or free testosterone. The Edge upholds the highest standards of health journalism. Similarly, men with heart disease are twice as likely to have low testosterone than men without heart disease (35). Onions and garlic take a so-so kitchen dish to the next level—and they can do the same for testosterone (30, 31). Shilajit is a natural substance formed from decomposing plants. About 42% of adults are vitamin D deficient (21). The body naturally produces thousands of different kinds of peptides, and we naturally have receptors on our cells that respond to those different kinds of peptides. Most testosterone boosters contain natural ingredients derived from plant sources making them relatively safe. If you have done all of these things and your testosterone levels are still trending low or you are still experiencing symptoms, then would be the time to talk to your doctor to see if testosterone replacement therapy would be right for you. Surprisingly, eating spicy foods can have a positive effect on boosting your testosterone levels. One study in the Journal of Clinical Endocrinology & Metabolism performed showed that endurance training decreases serum testosterone levels in men (47). One Chinese study found that men who retained from ejaculation for 7 days had a 45% increase in their testosterone levels (38). I may sound like a broken record because I recommend sleep for almost everything, but when it comes to hormone balance sleep reigns supreme. When this happens, testosterone is actually blocked (4) from being circulated in your body. During times of stress, your body releases an excess of cortisol as part of your fight-or-flight response. Cancer treatments like radiation therapy and chemotherapy can damage the testes or ovaries, leading to reduced hormone production. You've probably tried cutting calories, hitting the gym harder, or following the latest low fat diet trend—only to see minimal weight loss progress or watch the extra... Medical professionals recommend that you moderate alcohol consumption and adopt a healthy lifestyle. These include fatty fish (rich in omega-3s), extra virgin olive oil, lean protein, and leafy greens that provide essential vitamins and minerals like zinc and magnesium. Comprehensive medical evaluation and lifestyle modifications can improve hormone production and general well-being. For comprehensive health benefits, consider adding 1–2 weekly HIIT sessions and moderate aerobic work to your resistance training regimen.18 It’s important not to skip these rest periods because muscles need to recover enough to lift the same amount of weight over a sustained period. And the more muscle you engage during your workout, the greater your testosterone response after your workout, studies show.8 They also provide 100mg of oyster extract, which is high in zinc, an important nutrient for testosterone production, especially in men over 40. In addition they include maca root powder and panax ginseng which may increase sexual desire, though research on their effect on testosterone levels is limited. While there are many lifestyle changes that can have quite an impact on your test levels, there are also a number of testosterone-boosting supplements that can also help raise your levels. The best ways to manage cortisol are by reducing stress, exercising, and eating a balanced diet. Lowering your cortisol levels will make you feel more calm and relaxed and improve your anabolic hormones. Compared to steady state cardio, HIIT training burns more calories in less time and increases your muscular and cardiovascular endurance. One unique ingredient found in this supplement that's not found in all test boosters is DIM (Diindolylmethane), an aromatase inhibitor that can prevent the conversion of testosterone into estrogen. Men with even a slightly low test level will struggle to gain and maintain muscle.(5) One possible solution for this may be supplementing with a high-quality test booster. One aspect that has a sizable impact on men's ability to gain muscle is their hormonal status, specifically testosterone. Some of the benefits of healthy testosterone levels include increased energy levels, healthy sleep patterns, healthy bone density, and optimal levels of red blood cells. Unhealthy lifestyle habits can contribute to lower testosterone levels, including excessive alcohol consumption, smoking, lack of exercise, poor nutrition, and chronic stress So if you are wondering how to increase testosterone naturally, read on for all the best lifestyle tips, supplements, and foods to finally reclaim your hormone health. As far as raising testosterone levels, coffee stimulates the nervous system by boosting cAMP levels, which leads to increased testosterone production. Interval training exercise can also help you lose weight, which further increases testosterone levels, according to the Endocrine Society. Low testosterone can have various causes, ranging from natural aging to underlying medical conditions. Low testosterone can result from natural aging, certain medical conditions (such as hypogonadism), obesity, chronic illness, certain medications, and more. Testosterone levels are typically higher in men than in women, but both sexes have some level of testosterone. I hold a PhD degree in public health and have 10+ scientific publications on Google Scholar. Integrating push-ups into different workout routines can provide versatility and variety in your exercise regimen. Push-ups should be seen as part of a comprehensive plan for optimizing hormonal health. It involves taking a holistic approach to overall health and well-being. I have talked about Minoxidil many times on this website, and so far it’s the only proven beard growth activator with actual study to back up its use. You might not think that raisins could have anything to do with the health of your facial hair, but they just might help it grow better. In a study where cells were exposed to an alcohol extract of the grain, the levels of the enzyme 5 alpha-reductase shot up by 54%. I have previously written a huge detailed post about foods for beard growth here, but as a quick primer, below are the five that I think are most impactful. Increased testosterone offers the potential for more muscle, true, and this can be effective. Keep scrolling for the best foods to boost testosterone. You may be prescribed testosterone replacement therapy, and doctors will recheck your levels and talk to you about symptoms regularly. They increase testosterone but come with many side effects, like male breast growth, heart problems, high blood pressure, and testicle shrinking. Anabolic steroids, which are synthetic testosterone, are sometimes misused to enhance muscle-building or athletic performance. “Toxins are another stressor on our bodies that can impact hormone production and can bind to hormone receptors,” says Stephanie Gray, DNP, MS, founder of the Integrative Health and Hormone Clinic in Hiawatha, Iowa. The critical hormone for male health influences everything from muscle mass and bone density to libido and mood. A study in a sex club found that testosterone levels were elevated in men responding to sexual stimulus, and the levels were particularly high when participating in sexual activity, rather than observing. Another study demonstrated that testosterone increases during sleep, and decreases while awake. A study on male fertility found a 17% increase in levels of testosterone when treated with the herb.