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

10 Ways to Boost Your Testosterone Levels Naturally Your Community Pharmacy

“A too-low or too-high testosterone level is not favorable,” says S. Adam Ramin, MD, a urologist and medical director of Urology Cancer Specialists in Los Angeles. “And studies have shown that mid-range levels are cardio-protective, meaning they can help guard the heart from potential damage.” The goal is to replace testosterone so that it is within the normal range. Some men desire testosterone replacement when their levels are within the normal range to help with symptoms of hypogonadism. This is harmful to the patient and has not been significantly shown to help with symptoms. If the testosterone is within the normal range, then the physician should look for alternate diagnoses for why the patient is symptomatic.

However, healthy habits that boost testosterone, like getting good sleep and exercising, certainly won’t hurt. These are supplements that contain things like vitamins, minerals, and herbs that are meant to increase your body’s natural production of testosterone. Some lifestyle changes and healthy habits can also boost your testosterone.

Impressively, zinc supplementation improved testosterone levels and sexual function, including vaginal moisture and arousal. Zinc is an important nutrient for hormonal health, and it plays an important role in hormone production by increasing testosterone naturally. Research suggests that zinc plays an important role in modulating serum testosterone levels in normal men. Failing heart health sometimes occurs without notable symptoms. That’s why regular health screenings are vital for early detection. Obesity is directly linked to lower testosterone levels, making weight management critical to men’s health. In general, people with obesity are at risk for a high number of chronic health conditions, many of which may impact testosterone and other hormones.

Most likely, you know that some fats are bad for your heart, but did you know they also affect your testes? Turns out that both trans-fatty acids and refined omega-6 polyunsaturated fatty acids — think soybean, corn, and sunflower oils — build up in the testes. Testosterone plummets in the face of obesity, and more than a third of American men are obese. Your doctor may want to perform other tests to find the cause of low testosterone.

Be cautious when storing food in plastic containers, as Bisphenol-A (BPA), found in some plastics, cans, and food packaging, disrupts hormones and inhibits testosterone production. Frequent BPA exposure over six months is linked to a significant drop in testosterone levels. Additional signs of low testosterone include a loss of body hair since testosterone promotes body hair growth. Diminished testosterone levels can also affect one’s ability to build and store muscles; low testosterone can cause one to gain fat instead and lead to sudden weight gain. That’s a pretty well-known effect of testosterone, but there’s much more to the hormone than upping your jacked levels. Low testosterone—or male hypogonadism—is linked to depleted energy, low sex drive and decreased mood.

The medication you’re taking for other health issues could be causing lowered testosterone as a side effect. Statins, used to lower cholesterol, can lower testosterone in both men and women, for example. Remember to avoid alcohol in the run-up to bedtime to stop it from waking you up during the night. For humans, get 30 minutes of sunlight exposure on your skin each day. For sleep, it’s important to get light into your eyes — although don’t look directly at the sun, of course. Simply head out without sunglasses and expose some skin while you’re at it. So, if you’re a shift worker who loves your job, you may not need to worry too much about work impacting your testosterone, as long as you’re keeping your sleep debt low.

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.

Talk to your doctor about including healthy fats in your diet, such as olive oil and avocados. Research shows that over 50% of obese men have lab-proven hypogonadism, which is when testosterone levels below 300  ng/dL. Testosterone naturally declines with age, but age isn’t the only factor.

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 testicular shrinkage on testosterone; www.stadt-berga.de, 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.

The rate of that conversion may be influenced by hormones such as cortisol and testosterone, according to Joe Whittaker, MSc, lead study author and a nutritionist. And there is a real need for TRT, especially among transgender men and cisgender men with a clinical diagnosis of low testosterone (hypogonadism). A diagnosis of hypogonadism is made when validated lab tests, from samples measured on at least two separate mornings, confirm low testosterone.