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

Natural Ways to Boost Testosterone

Houman explained that ultra-processed foods and high-sugar diets can suppress testosterone by promoting insulin resistance. You’ll always want to stay away from trans fats and packaged snacks. Any balanced diet that includes testosterone-friendly foods is a good option. However, if you’re looking for a specific diet to help you create meals, try the Mediterranean diet.

My supplement The D3-K2 is designed to harness the fat-soluble synergy of these two nutrients. If you think you may have symptoms of low testosterone or excess testosterone, talk to your healthcare provider. The two charts below list the general normal ranges of testosterone based on age and sex. At around week seven in utero, the sex-related gene on the Y chromosome initiates the development of the testicles in male infants. Healthcare providers use synthetic testosterone to treat and manage various medical conditions.

This testosterone therapy is used to stimulate delayed puberty in male teens who don’t naturally produce enough testosterone. Brand names include Aveed (testosterone undecanoate), Depo-Testosterone (testosterone cypionate), and Xyosted (testosterone enanthate). Testosterone is a male sex hormone responsible for male sex characteristics, sperm cell development, and fertility.

If testosterone is a primary concern, ask your provider about how to increase your testosterone levels naturally through weight loss, or if medications may be appropriate for you. There are significant side effects from long-term testosterone replacement therapy to consider, but in the short term, it may help you lose more fat than muscle. A healthy diet is critical for the normal production of hormones. Even micro-nutrient deficiencies can negatively interfere with the normal functioning of the body. Nutrients that are thought to be particularly important for healthy testosterone production are zinc, magnesium, and vitamin D. One study also revealed that a low-fat, high-fibre diet negatively impacted testosterone levels but it’s important to note that the sample size was small so it’s difficult to draw meaningful conclusions. Male hypogonadism can be distressing and cause unwanted physical symptoms.

Not getting enough sleep can negatively affect the levels of hormones and chemicals that your body needs to function properly, including testosterone. Making sleep a priority can help you maintain proper testosterone levels. Ideally, you should try to get at least seven to eight hours of sleep a night. Adequate sleep is essential to maintaining healthy testosterone levels.

Testosterone is a pivotal hormone in male development and for masculine characteristics. It’s essential for sex drive, muscle growth and strength, and bone density. According to Madison Reeder, director of clinical operations at ModifyHealth, it does far more than that. Whittaker notes that the eye-popping drop happened when participants were on very high-protein diets — 1.59 grams of protein per pound of body weight per day. In other words, 40 percent of the men’s calories came from protein. Most adult men have lower testosterone (T) levels than their fathers and grandfathers did at their age. And, like many touchy health topics, the online discourse about “the why” is riddled with misinformation blaming everything from soy to masturbation.

The amino acid aspartic acid is known for its ability to increase testosterone production naturally. That said, D-aspartic acid reviews are mixed, with some studies showing that it isn’t effective. Studies suggest that heavy alcohol consumption may reduce testosterone levels. Alcohol also impairs the function of the testicular Sertoli cells that play a critical role in sperm maturation. Most men with low testosterone consume too much junk food and too many carbohydrates. You have to get rid of those empty calories and eat more healthy fat.

This will help them decide if you need other treatment, as well. “One needs to consult a physician who has experience in endocrinology and testosterone therapy if wanting to do this,” he suggests. Whatever the reason behind it, if you feel like you’re experiencing low T, take a testosterone test to check your levels.

Many factors can disrupt our endocrine systems and lower testosterone levels. Among them are air pollution, pesticide exposure, certain medications and cancer treatments, and personal care products that contain phthalates and parabens. Studies show that short bursts of timed intense activity — known as high-intensity interval training, or HIIT — nudge the body to make more testosterone than a less-than-intense aerobic or endurance exercise. Spurts of HIIT-like activity stimulate the testes and also lead to the release of hormones produced by the adrenal glands, says La Puma, both of which tell the body to make more testosterone. For example, antipsychotics and opioids have been shown to do this. Depending on your situation, these types of prescribed medications may be necessary for your health and wellbeing, so it wouldn’t be wise to cut them out in order to boost your testosterone.

Some studies suggest that indole-3-carbinol may slow cancer cell growth, though the research is limited. Adding to this, chemicals in plastics, certain pesticides and processed foods contain hormone disruptors, which may also play a role. These changes appear to have contributed to lower testosterone even in otherwise healthy young men. Researchers are still noodling over the exact mechanisms at work. what is the testosterone blood test called – repueblo.es – they do know is that amino acids (the components of protein) contain nitrogen, and that excess nitrogen must be converted by the body before it can be excreted.