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

Testosterone Pills: Uses & Side Effects

Although men have 10 to 20 times higher testosterone levels than women, the lower levels in women are crucial to many tissue functions. These latter two hormones stimulate the testis to synthesize testosterone. Finally, increasing levels of testosterone through a negative feedback loop act on the hypothalamus and pituitary to inhibit the release of GnRH and FSH/LH, respectively.

What is normal for a 20-year-old is not the same normal as for a 60-year-old. Although low testosterone (“low T”) is a diagnosis being promoted by the makers of testosterone medications, it is not as simple as just prescribing hormone replacement. Testosterone supplementation is also not without risks, and in terms side effects of testosterone injections for delayed puberty long-term use, there is much about safety that we do not yet know. As men get older, their testosterone levels naturally decrease, which can cause undesirable symptoms for some. However, adopting healthy lifestyle habits can help improve or maintain testosterone levels. In this article, we list the best foods for increasing testosterone levels. We also describe products to avoid and other ways to increase testosterone production.

Below are 12 natural foods that can help boost testosterone levels. Studies have shown that a Mediterranean diet can lead to higher testosterone levels and improved erectile function. This type of diet emphasizes fresh fruits and vegetables, whole grains, healthy fats, lean protein, modest consumption of dairy products, and limited intake of red meats. In addition, this diet also helps to lower the risk of heart disease by helping to maintain a healthy body weight. If you have been diagnosed with lower testosterone levels than normal, your doctor may prescribe testosterone replacement therapy to boost hormone levels. Even when you take testosterone treatment, it can be several weeks before you notice an improvement in symptoms such as sexual interest, sexual performance, and mood.

However, some studies have concluded that treatment with fenugreek does not increase testosterone. Therefore, when using any medication or supplement containing fenugreek, it is important to consult with a doctor. Extra virgin olive oil (EVOO) is known to have many heart health benefits, but there is also some evidence that it can boost testosterone. Honey is thought to aid with the production of testosterone by enhancing the efficiency of testosterone-producing Leydig cells.

It’s rich in lean proteins, healthy fats and plenty of veggies. Houman explained that following a Mediterranean diet has been linked to higher testosterone levels and better reproductive health in men. Historically, testosterone therapy was thought to increase the risk of prostate cancer and heart attack. Recent clinical trials have provided strong evidence against this. Yet most of the safety studies on TRT have been conducted on older men whose testosterone levels have declined. Younger men, particularly those under 30, have not been widely included. In essence, skimping on sleep reduced the men’s T levels by an amount that is equivalent to a drop caused by aging about 10 years.

A person can ensure they receive the right nutrients by following a balanced diet. Below are frequently asked questions relating to testosterone and diet. Leafy green vegetables are also rich in many other nutrients and can help support a balanced diet.

But there are a lot of misconceptions about what the treatment can and can’t do for you. Considering testosterone therapy to help you feel younger and more vigorous as you age? It can cause mental distractions and make it hard to focus on or enjoy sex. Additionally, stress can impact your mood, potentially leading to anxiety and depression, both of which can reduce your interest in sex.

Sleep deprivation (less than 5 hours a night) can reduce testosterone by 15%. Aim for 7-8 hours of quality sleep to promote healthy testosterone levels and overall vitality. Weight training boosts muscle strength and natural testosterone production. Engage in guided strength training or cardio exercises for overall health benefits, but avoid overtraining, as it can negatively impact testosterone levels.

When levels drop, it can take a toll on both your physical and mental well-being. Certain lifestyle habits can help slow the natural testosterone decline that comes with age. Doctors often recommend a trial of intense lifestyle changes for men with low testosterone before considering medications. Hit the weight room at the gym, or get a trainer to help you with a routine on the exercise machines.