How to Increase Testosterone Naturally

How to Increase Testosterone Naturally

Testosterone is a vital hormone responsible for muscle growth, energy levels, and overall well-being. However, factors like stress, poor diet, and ageing can cause a decline in testosterone levels. If you’re looking for natural ways to boost testosterone, here are ten scientifically-backed methods to help you achieve optimal levels. Our glands need certain minerals — like zinc and magnesium — to get testosterone production started and our Leydig cells need cholesterol to make testosterone. Some foods — like broccoli, cauliflower, and cabbage — can help boost T levels by removing estrogens in our body that lower our T. 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.

Beyond removing endocrine disruptors from your home, incorporating meditation and finding joyful ways to move your body are key. Furthermore, eating a low-estrogen replacement libido diet is a practical, sustainable way to help balance hormones. Who knew deadlifts and squats were actually natural ways to increase testosterone? Push yourself as hard as you can for 30 seconds, and then rest (without slowing down your heart rate).

Trade saturated fats for healthier ones such as olive oil, avocado, and nuts. Supplementing with L-glutamine is known for enhancing exercise performance, maintaining acid-base balance and increasing the storage of glycogen in muscle. Alcohol consumption can reduce the production and release of hormones that are needed for reproductive functions and interfere with hormone production in the hypothalamus.

Best Life offers the most up-to-date information from top experts, new research, and health agencies, but our content is not meant to be a substitute for professional guidance. When it comes to the medication you’re taking or any other health questions you have, always consult your healthcare provider directly. “Exercise also can increase the output of natural endorphins, making one feel calm,” says Felice Gersh, MD, an OB/GYN and founder/director of the Integrative Medical Group in Irvine, California. 5 reasons to seek professional help for erectile issues to regain confidence and improve intimate relationships effectively. This scientific breakthrough could change your life, but due to high demand, the available units may run out at any time.

You see the same sort of results with tribulus — works in mice, but not humans. Hence, a lack of sleep will lead to lower testosterone levels. In fact, getting less than five hours of sleep per night can lead to young men getting 15% less testosterone. However, increasing sleep can reverse those numbers and raise testosterone. While many people believe that following a low-fat diet is key to weight loss, it’s not the best choice for men who want to increase their testosterone levels.

If seafood isn’t your thing, red meat, pumpkin seeds and lentils are other zinc-rich foods. Houman explained that cruciferous vegetables like broccoli, cauliflower and Brussels sprouts can indirectly support healthier testosterone balance by lowering estrogen levels. They can do this because cruciferous vegetables have a compound called indole-3-carbinol. Some studies suggest that indole-3-carbinol may slow cancer cell growth, though the research is limited.

TestoPrime is particularly effective in addressing this issue by restoring healthy testosterone levels. With natural ingredients that support both testosterone production and blood flow, TestoPrime helps combat the symptoms of erectile dysfunction, allowing men to regain confidence and improve their sexual health. By making some lifestyle changes, including your diet, sleep schedule, and exercise regime, you may be able to naturally boost your testosterone levels. Additionally, you may consider supplements to increase testosterone levels which may in turn, also improve your overall health and wellbeing. Your weight plays a critical role in maintaining healthy testosterone levels. Excess body fat, especially around the abdomen, is linked to lower testosterone and can disrupt your hormone balance. This imbalance can lead to symptoms like reduced energy, muscle loss, and increased fatigue.

Too many brewskis also disrupts your sleep and can lead to snacking and weight gain. Eating enough protein can also help you drop extra pounds, which is important since obesity holds the title as the most effective predictor of low testosterone in men (6). You might feel tired and lethargic, your sex drive may peter out, you may struggle to focus at work or home, or you could find it impossible to make gains at the gym, even with an all-out effort (1). Food should always come first, but if you need an extra edge, testosterone-enhancing supplements can help.