Top Lifestyle Changes to Boost Testosterone Levels for Men Health Articles

How to Increase Testosterone Naturally: 10 Ways

It’s important to consult your healthcare professional about what steps you are taking to maintain healthy testosterone. This is especially true if you are beginning any new supplement for increased testosterone. Dr. Gary Wittert, head of the School of Medicine at the University of Adelaide in Australia, stated that weight loss has a predictable and linear relationship with increased testosterone naturally. In addition to weight training, combining this with interval training is the best overall combo to increase HGH. In fact, interval training has been proven to not only boost T levels, but it helps keeps your testosterone elevated and can prevent its decline. While you want to eat more foods that boost testosterone, the following foods you want to avoid in order to support your T levels.

All in moderation, but beef liver is a brilliant source of vitamin D while zinc, an essential nutrient during puberty, is found in abundance in ground beef and chuck roast. Some say it was the Biblical forbidden fruit, and old Adam could have done a lot worse. The International Journal of Impotence Research reports that 47% of impotent men found their condition improved after a daily glass of antioxidant-rich pomegranate juice. This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. Note that the numbers in parentheses (1, 2, etc.) are clickable links to medically peer-reviewed studies. It’s not about cheating aging, or becoming the next action movie hero.

Additionally, “chocolate contains many mood-enhancing and energy-producing chemicals,” says Anna Cabeca, DO, an OB-GYN and anti-aging physician and author of The Hormone Fix. “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.” Prioritize a diet with adequate protein, healthy fats, and nutrient-dense carbohydrates in the form of vegetables, fruits, and minimally processed grains such as quinoa, rice, and oats. Though testosterone generally declines with age, there are many men with healthy levels of this hormone well into their 60s. Foods that can increase testosterone include leafy greens, eggs, ginger, pomegranate juice, olive oil, and onions. However, there is some evidence to show zinc supplements can boost testosterone in both men and women, and vitamin D supplements may help, too. Losing weight is hard to do at the best of times, but low testosterone can cause weight gain, especially belly fat, so be extra vigilant about your diet, exercise, and sleep.

In the first, an enzyme called 5-alpha reductase converts testosterone into dihydrotestosterone (DHT), a more potent male sex hormone. Then there’s the aforementioned aromatase, which converts a version of estrogen into T. The herb’s T-boosting ability may lie in boosting free testosterone levels. Studies have shown that fenugreek may improve testosterone levels and symptoms related to low testosterone such as low libido (28).

Meanwhile, two other supplements that appear to assist with improved strength, fat burning, muscle building and/or energy are turkesterone and ecdysterone. Supplementing with L-glutamine is known for enhancing exercise performance, maintaining acid-base balance and increasing the storage of glycogen in muscle. A systematic review published in the International Journal of Reproductive BioMedicine evaluated 23 animal studies and four human studies.

The evidence supporting the use of dietary or herbal supplements to boost T levels is generally weak. Even so, T boosters remain popular with consumers who seek a more “natural” solution to raising testosterone. This is especially true with older men whose T levels are generally 35% lower than their younger counterparts. Individuals who are interested in conceiving either now or in the future deserve special consideration when it comes to testosterone therapy. That’s because testosterone therapy can negatively impact sperm production–a bit ironic considering that testosterone is needed to produce it.

Onions and garlic are your allies in the kitchen and in the bedroom. Both raise levels of a hormone that triggers your body to make testosterone. And both have high levels of natural plant chemical called flavonoids, which may safeguard your li’l swimmers against damage. 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.

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. Cardio’s great for heart health, but if you’re looking to up your T levels, you’ll want to focus on strength training to burn fat, increase lean muscle mass and boost your confidence. A 2006 study (17) found men who did strength/resistance training 3 days a week for 4 weeks saw increased testosterone levels right after the workout and over time. A recent study suggests that age-related T decline is not inevitable, and that if you keep living a healthy lifestyle, you can maintain healthy testosterone levels. So if you’re an older guy, try to do all you can as far as lifestyle changes before you get on the prescription T. I don’t mean doing a little cardio a few times a week, using the machines at the gym, and eating “pretty” healthy.

In females, testosterone levels also decrease with age, especially after menopause. Aim for a balanced intake of protein at each meal to promote excessive testosterone in females levels. Poor sleep can lead to decreased testosterone levels and affect overall health.

Bonus points if you’re into HIIT workouts; high-intensity interval training is among the most effective workouts to boost T (18). Abdominal fat in particular produces high amounts of aromatases. Extra estrogens can trigger your body to produce less testosterone (13). That can set up a vicious cycle, because the less testosterone your body produces, the more belly fat you accumulate. Fat cells have a high amount of aromatase, an enzyme that converts testosterone into estrogen (while estrogen is the primary female sex hormone, men need it too, in small amounts). So that’s what I did to double my testosterone levels in three months. I’m still at pretty much this whole regimen five months later, and I don’t see any reason for stopping.