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

5 All-Natural Ways to Boost Your Testosterone

Kumagai et al, «Increased physical activity has a greater effect than reduced energy intake on lifestyle modification-induced increases in testosterone.» 2016. Khoo et al, «Comparing effects of low- and high-volume moderate-intensity exercise on sexual function and testosterone in obese men.» 2013. As research is ongoing into the long-term health benefits of specific diets, as well as their effects on testosterone, it may be best to eat a balanced diet that supports your overall health and fertility. However, some studies have concluded that treatment with fenugreek does testosterone make you grow hair not increase testosterone.

In fact, almost half of men over the age of 80 have low testosterone. But younger men can be troubled with symptoms of low testosterone, too — especially those who are overweight or have certain underlying health conditions, like diabetes and sleep apnea. Chronic stress can also negatively impact testosterone levels and libido. High stress increases cortisol, a hormone that can interfere with testosterone production. There are a variety of lifestyle treatments involving exercise, diet, and sleep that have been shown to increase testosterone levels. In this article, we list the best foods for increasing testosterone levels.

Many men and a surprising number of providers don’t realize that taking exogenous (synthetic) testosterone or over-the-counter supplements may have harmful side effects if not administered properly. Tinkering with your testosterone levels without direction from a qualified specialist can cause other health issues, such as testicular atrophy, infertility, and an increased risk of prostate cancer. While there is no «one-size-fits-all» diet for low testosterone, incorporating certain foods into your diet can help lay the foundation for optimal hormone balance. These are my favorite foods that are rich in nutrients known to support healthy testosterone levels. As with any sort of health problem, sometimes we can use a little extra support when it comes to our healing journey. In addition to lifestyle and dietary changes, there are several supplements that are clinically proven to help improve testosterone levels.

Women also produce testosterone in their ovaries and adrenal glands, but they produce significantly lower levels than men. Some studies have found that testosterone booster supplements and medications may present some health risks. Because testosterone therapy is not suitable for everyone, the best way to increase testosterone levels is naturally.

This involves taking supplementation of testosterone directly, either through tablets, patches, injections, or gels. 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. Testosterone is a male sex hormone that gets busy helping you to develop physically from a very young age. As early as seven weeks after conception, testosterone is helping your body develop your genitals. And from that point on, it’s constantly working to turn you into an adult body.

This is likely due to exercise’s already positive effect on testosterone. D-Aspartic acid is an amino acid that has been studied for its potential to temporarily increase (10) testosterone levels, particularly in men with low levels. However, more research (11) is needed to fully understand its effects and if it is a beneficial long-term solution for low testosterone levels. It’s important to note that the causes of low testosterone can differ between males and females, and the symptoms may also vary.

Penis size is largely determined by genes (although other factors, such as exposure to hormones and chemicals during gestation, can play a role). If you’re prescribed testosterone, you may be wondering about this potential «perk.» And if you’re trying to increase penile size, you might be looking at your options. High-intensity interval training (HIIT) can be very effective as well, although all types of exercise should work to some extent. We offer both in-clinic and remote telemedicine consultations in Texas. How we talk and think about growing old can significantly affect our ability to maintain our health as we age. Studies show that men who eat higher quantities of processed meats have abnormally shaped sperm compared with their peers who eat higher quantities of fish. It is well known that exogenous testosterone can – and often will – cause infertility.

Chronic stress can significantly disrupt testosterone levels and overall hormonal balance as a result of increased cortisol. Cortisol is a stress hormone that inhibits testosterone synthesis. As increased cortisol levels lead to decreased testosterone production, it results in mood disruptions, lower energy levels, and decreased libido.