How To Increase Testosterone Naturally: A Comprehensive Guide

7 Proven Ways to Naturally Increase Your Testosterone Levels

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. Refined grains have a low nutritional value, and studies show that, like sugar, they can negatively impact blood sugar levels and lead to insulin resistance. We know that diabetes can cause low testosterone levels, which is why it’s much better to stick to complex “good” carbohydrates. Following a nutritious diet and healthy lifestyle using some of the tips outlined above can help optimize testosterone levels and promote overall health. According to a 2020 literature review, the effects on testosterone levels can vary based on several factors, including the type of exercise and the training intensity. Exercise is one of the most effective ways to prevent many lifestyle-related diseases.

Yes, TestoPrime can help enhance muscle growth by increasing testosterone levels, which supports lean muscle mass development and fat loss when combined with proper exercise and nutrition. Pomegranate is known for its antioxidant properties and its ability to support testosterone levels. Research suggests that pomegranate extract can increase blood flow, supporting both muscle recovery and sexual health by improving blood circulation to key areas. Exposure to chemicals that mimic estrogen in the body, such as BPA and certain plastics, can interfere with hormone balance. A study in Environmental Health Perspectives found that men with higher exposure to BPA had lower testosterone levels. Reducing exposure to these chemicals can help maintain hormonal balance. Use BPA-free products, avoid plastic containers for food storage, and choose natural personal care products.

The processes supported by testosterone are involved in everything from muscle maintenance to red blood cell production to energy levels. The levels peak when you start dreaming and stay there until you wake up. But daytime testosterone levels can drop up to 15% when you get only 5 hours of sleep. Aim for 7 or 8 hours every night, even if it means a shift in your schedule or a limit to your late-night plans. Healthy testosterone levels are important for both men and women. For people dealing with low testosterone, these natural remedies and foods that boost testosterone may be able to help normalize your levels. If you want to naturally boost testosterone and human growth hormone (HGH), then combine weight training with HIIT workouts (high-intensity interval training).

According to research, complex compound movements like deadlifts increase your testosterone levels more than other exercises (7). Although general resistance training has shown to increase testosterone, strength training will boost it even more (4). A 4-week 2007 study showed that strength training increased testosterone (5). Fruits with flavonoid antioxidants, like pomegranates, berries and cherries, can help support testosterone production. A study of active young men found that drinking two cups of pure pomegranate juice each day for three weeks helped with muscle recovery, reduced inflammation and saw an increase in testosterone.

A simple test measuring the amount of testosterone in your blood will determine if your testosterone levels are optimal for you. As great as exercise and weight lifting can be for naturally increasing testosterone levels, be sure not to overdo it. Too much exercise and improper nutrition can have reversed effects and lead to lowered testosterone levels. For healthy T levels, “stick to one to two cups of coffee or tea daily and avoid caffeine too close to bedtime to protect sleep,” suggests Lane. Also, be mindful about what you put into your caffeinated beverage for flavor. You could also opt for a high-protein iced coffee drink, like Slate Vanilla Latte, or a coffee alternative by Morning Made. Maintaining a healthy weight, eating enough fat, and getting plenty of sleep can also help with testosterone levels.

Studies show that supplements may act as natural testosterone boosters. For example, emerging research on the herb ashwagandha has not only shown promise in enhancing mood and minimizing anxiety, but this popular supplement may also play a role in men’s health. You may think of testosterone as a male sex hormone, but both men and women require a certain quantity. While men certainly have more testosterone in circulation than women, testosterone is also produced in the ovaries and adrenal glands of women. The hormone plays a role in ovarian function, bone mass and strength, and sex drive. Avoid processed foods, sugary drinks, and excessive alcohol, as they can reduce testosterone levels and harm overall health. On the other hand, foods you should avoid in pursuit of increasing testosterone levels include processed foods, fried foods, plastic-packaged foods, and foods high in sugar and salt.

testosterone fuel levels will peak in the late teens and early 20s and will begin to decline 1-2% per year after the age of 30 in men. Low testosterone in men is defined as less than 300 nanograms per deciliter (ng/dL). Get to know what the normal testosterone levels in men are by age so you can get a better grasp of where you need to be. Testosterone effects males in many ways, including regulating sex drive, building bone mass, muscle mass, and strength, and the production of sperm.

Ahead, six eating tips that hormone and holistic health experts recommend for keeping your T humming along. One study found that EEVO and other dietary oils can boost both testosterone and LH levels (33). When your body is faced with chronic and ongoing stress, it overproduces the stress hormone, cortisol, to compensate.

While experiencing some stress is a natural part of life, persistent long-term stress can wreak havoc on your hormones, significantly reducing testosterone levels. During times of stress, your body releases the hormone cortisol, which allows you to stay on high alert and respond quickly to threats. Cortisol also increases your blood sugar which provides an energy boost during stressful times. For men, testosterone is the major sex hormone responsible for muscle size and strength, bone mass, red blood cell production, sex drive, sperm production, and fat distribution. During puberty, testosterone fuels the development of male features like body and facial hair, deeper voice, and increased muscle strength in boys. But it doesn’t stop benefiting you once you grow out of adolescence. Physical activity plays a significant role in increasing testosterone levels.

Intermittent fasting is a popular diet that helps people control their calories to lose weight. It also has an array of other benefits, one of them being increased HGH (human growth hormone) and testosterone (43). Semen retention is an ancient Tao sexual practice and requires you to abstain from ejaculation for a while. One Chinese study found that men who retained from ejaculation for 7 days had a 45% increase in their testosterone levels (38).