Testosterone is a male hormone that is important not only to increase sexual power but also helps you in building muscles and loosing that extra fat.
Proven Ways to Increase Testosterone Levels Naturally
Testosterone is the main male sex hormone, but females also have small amounts of it.
It is a steroid hormone, produced in men’s testicles and women’s ovaries
The adrenal glands also produce small amounts.
During puberty in boys, testosterone is one of the main drivers of physical changes like increased muscle, deeper voice and hair growth.
However, having optimal levels is also important throughout adulthood and even during old age.
In adults, healthy levels are important for general health, disease risk, body composition, sexual function and just about everything else (1, 2, 3, 4, 5, 6, 7).
Additionally, increasing your testosterone levels can cause rapid gains in muscle mass and vitality in only a matter of weeks
Interestingly, it also plays an important role in female health and sexual well-being
Ways to increase testosterone levels naturally.
1. Exercise and Lift Weights
Exercise is one of the most effective ways to prevent many lifestyle-related diseases. Interestingly, it can also boost your testosterone.
Resistance training, such as weight lifting, is the best type of exercise to boost testosterone in both the short- and long-term
High-intensity interval training (HIIT) can also be very effective, although all types of exercise should work to some extent
Taking caffeine and creatine monohydrate as supplements may further boost your levels when combined with a training program
2. Eat Protein, Fat and Carbs
Therefore, you must pay attention to your long-term calorie intake and diet strategy.
Constant dieting or overeating may disrupt your testosterone levels
Eating enough protein can help maintain healthy levels and aid in fat loss, which is also associated with your testosterone
Carb intake also plays a role, with research showing carbs can help optimize testosterone levels during resistance training
A diet based mainly on whole foods is best, with a healthy balance of fat, protein and carbs. This can optimize both hormone levels and long-term health.
Don’t overeat and don’t restrict calories too much for too long. Try to eat balanced amounts of carbs, fat and protein.
3. Minimize Stress and Cortisol Levels
Research is always highlighting the dangers of long-term stress, which can elevate levels of the hormone cortisol
Unnatural elevations in cortisol can quickly reduce testosterone. These hormones work in a seesaw-like manner: as one goes up, the other comes down
Stress and high cortisol can also increase food intake, weight gain and the storage of harmful body fat around your organs.
For both optimal health and hormone levels, you should try to reduce repetitive stressful situations in your life.
Focus on a diet based on whole foods, regular exercise, good sleep, laughter and a balanced lifestyle, all of which can reduce stress and improve your health and testosterone levels
High levels of stress are bad for your long-term health and can reduce your testosterone levels.
4. Get Some Sun or Take a Vitamin D Supplement
Vitamin D is quickly becoming one of the world’s most popular vitamins.
In one study, zinc and vitamin B supplements increased sperm quality by 74%. Zinc also boosts testosterone in athletes and those who are deficient in zinc
Out of all the vitamins and minerals available, the research on testosterone shows vitamin D and zinc supplements may be best
Vitamin D and zinc have the strongest evidence as testosterone boosters. Other micronutrients may also have benefits, but require further research.
6. Get Plenty of Restful, High-Quality Sleep
Getting good sleep is just as important for your health as diet and exercise
It may also have major effects on your testosterone levels.
The ideal amount of sleep varies from person to person, but one study found that sleeping only 5 hours per night was linked to a 15% reduction in testosterone levels
One long-term study observed that those who slept only four hours per night had borderline deficient levels
Other long-term studies support this. One study calculated that for every additional hour of sleep you get, testosterone levels rise 15% higher, on average
Although some people seem to do fine with less sleep, research suggests around 7–10 hours of sleep per night is best for long-term health and your testosterone.
7. Take Some of These Natural Testosterone Boosters
Only a few natural testosterone boosters are supported by scientific studies.
The herb with the most research behind it is called ashwagandha.
8. Follow a Healthy Lifestyle and Avoid Estrogen-like Compounds
There are several other factors that may affect your hormone levels.
A healthy sex life plays an important role in regulating your sex hormone and testosterone level