5 Science-Backed Ways to Increase Testosterone Naturally

5 Science-Backed Ways to Increase Testosterone Naturally

High cortisol levels can cause you to gain weight, which hurts your testosterone levels (16). Lowering your cortisol levels will make you feel more calm and relaxed and improve your anabolic hormones. Reducing your calorie intake and getting into a caloric deficit is important to lose weight and shed fat, but you should be wary of how low you go. If you don’t eat enough calories, your body can’t produce adequate amounts of testosterone. In fact, long-term calorie restriction is connected to lower testosterone levels (12).

It could also be the cause of low testosterone, too, as sleep is essential to testosterone production. There are natural ways to boost your body’s production of the hormone, however, and many of them are simple lifestyle changes that can improve your sleep and overall health, too. Another study from the Journal of Nutrition showed that daily supplementation of Zinc in males that were deficient almost doubled their taking testosterone to lose weight levels in just 3 months. Researchers have noted that this is probably because the more fat you have, the higher your aromatase enzyme activity which converts testosterone to estrogen. Therefore, everyone should take the necessary lifestyle steps to optimize testosterone levels. One study calculated that for every additional hour of sleep you get, testosterone levels rise 15% higher, on average. Other studies also suggest vitamins A, C, and E can play a role in your sex hormone and testosterone levels, although more research is needed.

Research suggests that pomegranate extract can increase blood flow, supporting both muscle recovery and sexual health by improving blood circulation to key areas. Another small trial had 10 males sleep five hours per night for a week; it significantly reduced their testosterone. [9] They also had higher levels of the stress hormone cortisol and low energy and libido. As great as exercise and weight lifting can be for naturally increasing testosterone levels, be sure not to overdo it. Too much exercise and improper nutrition can have reversed effects and lead to lowered testosterone levels. Low levels of testosterone can affect body composition unfavorably, and as people age, reduced testosterone levels can also cause weight gain. Low testosterone can lead to symptoms like low libido, decreased sperm count, difficulty sustaining erections, and loss of muscle mass.

Bonus points if you’re into HIIT workouts; high-intensity interval training is among the most effective workouts to boost T (18). Replenishing those levels is key to living your life at your full potential. If you haven’t tested your T levels yet (Hone can help with that), or aren’t ready for TRT, there are plenty of ways to naturally boost your testosterone. One long-term study observed that those who slept only four hours per night had borderline deficient levels.

By increasing testosterone, TestoPrime can help alleviate these symptoms, leading to increased vitality, better focus, and overall improved well-being. Testosterone effects males in many ways, including regulating sex drive, building bone mass, muscle mass, and strength, and the production of sperm. Many people may turn to vitamins and supplements to boost testosterone.

Testosterone concentration is 50% lower in those who are obese compared to those with a normal body mass index (BMI). You should also eat plenty of healthy fats such as avocados, nuts, and seeds — low-fat diets can decrease testosterone. When previously sedentary males increased their weekly running to about 35 miles per week, their testosterone levels decreased. More research needs to be done, but clearly, there’s a middle ground somewhere. This is the running total of how much sleep you owe your body, which we measure over the last 14 nights. If you find your sleep debt is high, this could be the reason for some of your symptoms.

You can boost testosterone fast by getting enough sleep, as morning testosterone levels are impacted after only one night of sleep loss. Testosterone levels are also elevated directly after heavy resistance training. Long term, focus on keeping sleep debt low, cutting down on alcohol, and lowering stress levels. If you think your testosterone levels may be low, it’s helpful to know the signs as well as possible ways to increase testosterone, including natural methods. It’s also important to know the risks and side effects of both testosterone therapy and supplements claiming to help boost testosterone.

Capsaicin, a common spice, can also help you lose weight, further supporting optimal testosterone production. Eating foods such as red peppers, which contain capsaicin, leave individuals feeling full and satisfied (61). Surprisingly, eating spicy foods can have a positive effect on boosting your testosterone levels. Research shows that men who like spicy foods are proven to have higher levels of testosterone (60). They may feel good at the time, but they affect everything from your cognitive function, anxiety levels, and testosterone. Ditch the drugs and reward yourself with more natural rewards, such as exercising and eating healthy.

Dr. Gary Wittert, head of the School of Medicine at the University of Adelaide in Australia, stated that weight loss has a predictable and linear relationship with increased testosterone naturally. A 2010 study published in the journal Hormones and Behavior first suggested this when researchers evaluated the “dual-hormone hypothesis” clinically. They discovered that when cortisol is elevated, testosterone responds by elevating as well but soon after bottoms out at a much lower level than before cortisol kicked in. That means you want to find ways to naturally relieve stress to keep your testosterone levels up. Another study from the University of Nebraska Medical Center researched the acute effects of weight lifting on serum testosterone levels. The results concluded that even moderate weight lifting and light weightlifting increased serum testosterone levels in participants.

One 2016 study found that stressful events contributed to erratic changes in testosterone levels in males. A 2017 study suggested that increasing physical activity was more beneficial than weight loss for improving testosterone levels. According to a recent study of 9,054 men ages 19 and 39 who were of a healthy weight, normal testosterone levels range from between 264 and 916 nanograms per deciliters (ng/dL). Testosterone is also produced in the ovaries and adrenal glands, which are the organs above the kidneys. In people assigned female at birth, typical concerns include testosterone levels being too high.