10 Effective Ways to Increase Testosterone Naturally

Top Lifestyle Changes to Boost Testosterone Levels for Men Health Articles

Those with less vitamin D tend to have lower testosterone levels than those with more vitamin D. While lifestyle changes like moderating alcohol and quitting smoking are necessary for maintaining testosterone levels, another important factor is what you eat. These are the top foods to add to your diet if you want to elevate your testosterone levels to a healthy range. Several supplements may also help increase testosterone levels naturally. If you want to normalize your hormone levels test 400 before and after naturally boost your testosterone, the first thing you need to do is kick the sugar habit immediately.

As a result, blood can flow smoothly, which in turn keeps your sex drive thriving. Omega-3s can also raise dopamine levels in the brain, triggering arousal. Promotes Endogenous T-Production – Ingredients like D-Aspartic Acid, Zinc, and Vitamin D help your body naturally restore healthy testosterone levels, which directly impacts erectile health.

According to a rodent study, the active ingredients from the herb to make their way to the testicles207, so it’s plausible that this mechanism could work. This isn’t the only rat study with promising results, another one found similar results, the more the rodents were exposed to probiotics, the higher their testosterone was194. One study also saw that a probiotic strain by the name of Clostridium scindens is able to directly convert cortisol into androgens inside the gut195.

More research needs to be done, but clearly, there’s a middle ground somewhere. These results came after just one to two nights of cutting sleep short. So, prioritize getting a full night’s sleep and minimize any behaviors that could wake you up during the second half of the night (more on those soon) to ensure optimal testosterone production. This is because REM is essential to testosterone production and we spend more time in REM as we move through sleep cycles during the night. If you cut your sleep short by waking up early, or have trouble staying asleep towards the end of the night, you may be sabotaging your testosterone production. But beyond total sleep deprivation, sleep restricted to the first half of the night, not the second half, lowered testosterone levels, too. Here’s how to boost your testosterone levels without supplements or injections.

…A good example of this is a study where non-athletes experienced significantly higher testosterone levels after an intense lifting workout in comparison to elite athletes142. It’s a very good fit for testosterone boosting workouts (which is why it is one of the main themes in the THOR Testosterone Training program). In fact, there are a few interesting studies which have shown that after a short-term fast, your androgen receptors become more sensitive towards testosterone than what they would be if you’d eat on a constant basis. Even after 10-days of water fasting, re-feeding shoots testosterone levels higher than what the baseline was in the beginning120,121. …And sure enough, there’s evidence that regular tea consumption can offer slight protection from type-2 diabtes109, and improve cardiovascular health110.

Having too big a gap between the calories you burn and the calories you use can also decrease testosterone. Research has shown that low-fat diets decrease testosterone levels in men, but more research is needed to understand why. HRT is generally recommended for people with clinical signs of hypogonadism—like infertility, osteoporosis, erectile dysfunction in males, or irregular periods in females—along with consistently low hormone levels.

Consequently, these physiological changes can also further decrease your testosterone levels. Having a healthy balance of protein, carbohydrates, and fat is ideal for optimal testosterone levels. Exercise is one of the best ways to naturally increase testosterone. Resistance training, like lifting weights, is one of the best types of exercise to help boost testosterone levels.

Aim for at least 150 minutes of moderate exercise each week. Don’t cut out all fats from your diet or you may see a hormone level drop. Instead, focus on high-quality fats and moderate how often you eat processed foods.