How to Increase Testosterone Naturally: 10 Ways

8 Ways to Naturally Increase Testosterone: Exercise, Diet, Sleep

Any of these treatments should bring your testosterone levels back to where they should be. Increasing testosterone naturally involves regular exercise, a balanced diet, stress management and sufficient sleep. Stress can affect T levels by stimulating the release of the stress hormone cortisol.

Getting at least 15 minutes of direct sunshine each day can also keep vitamin D levels managed. Food sources high in vitamin D include salmon and other fatty fish or fortified milk and cereal products. Low levels of testosterone also affect sexual function, causing reduced sex drive, fewer erections, and infertility. A 2020 review found that high-intensity aerobic exercise and heavy resistance training significantly increased testosterone levels in men across lifespan and activity levels.

Of course, you can supplement with magnesium, but the best way to get it is from food. Some of the best food sources include dark chocolate, avocados, nuts, black means, and bananas. HIIT training is intense full-body workouts that require a lot of your muscles to work together simultaneously.

If you spike your cortisol levels, you decrease your body’s ability to support testosterone. Too much caffeine can also lead to other testosterone thieves, such as anxiety. It’s well known that consuming a lot of alcohol is bad for your health. However, it also wreaks havoc on your natural testosterone production. Processed foods are filled with bad chemicals and ingredients that lower your testosterone, making what you eat imperative to your testosterone production.

While an isolation movement like curls, will only work your biceps and release a much smaller amount of testosterone than squats will. The weight-low testosterone connection is an “interesting paradox,” says Anthony Hackney, Ph.D., D.Sc., a professor of exercise physiology and nutrition at the University of North Carolina. Low testosterone is linked to being overweight or obese, as well as being underweight.

The best ways to improve testosterone are through natural means, that work in conjunction with your body. Cinnamon tastes great, and according to research, it can elevate your testosterone levels (62). Cinnamon is also good for regulating blood glucose levels and reducing bad cholesterol levels, making it perfect for diabetics. 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. Sports are a great form of exercise, giving them even more testosterone bioavailable male boosting benefits.

Proper hydration also reduces cramping and boosts exercise performance and recovery, which indirectly impacts hormone balance, she says. “They’re loaded with zinc, magnesium, and healthy fats, which are all key for testosterone production,” says Bailey. Now although to optimize testosterone levels it’s recommended that you eat a balanced macronutrient ratio of protein, carbs, and fats, most people already seem to do a good job of doing this.

Your diet can make a big impact on your body chemistry, and a poor diet could decrease your testosterone levels. Making dietary changes probably won’t bring your testosterone much above the normal level, but it can correct a deficiency. Try making these change to see if they help, and contact your doctor if you don’t notice any improvement within a few weeks. Just 5 continuous days of drinking alcohol can significantly lower your levels of Testosterone and increase the levels of estrogen. Several estrogen-containing topical and vaginal creams are available to treat vaginal inflammation in women. According to the North American Menopause Society, men who absorb the estrogen from such creams are at risk for developing feminizing characteristics and a reduction in testosterone levels. If your sexual partner is taking treatment with such an estrogen-containing product, do not use the product immediately before intercourse, as there is a risk that you may absorb it.