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

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

This can lead to the male version of menopause – colloquially known as ‘manopause’. With that in mind, here are our top nine ways to increase your testosterone levels naturally. While some people may believe there are benefits to using drug products, they are also known to interfere with the body’s natural ability to produce testosterone.

Again, maintaining testosterone production is about your health – not your ‘masculinity’. So when you stay up too late or don’t stick to a sleep schedule, it disrupts your circadian rhythms and testosterone production. Eating a balanced diet with plenty of fruits, vegetables, whole grains, and lean protein will keep you healthy overall, including keeping your T levels normal.

Affected women may experience low libido, reduced bone strength, poor concentration or depression. One treatment available for many of these problems is spironolactone, a special type of diuretic (water pill) that blocks the action of male sex hormones. If you are young and healthy, with no medical issues, and eat a healthy diet, this supports testosterone levels. However, the problem for aging guys with reduced levels is that they will continue to decline.

The herb’s T-boosting ability may lie in boosting free testosterone levels. You can up vitamin D levels by spending more time in the sun, eating more fatty fish such as salmon, tuna, and mackerel, or taking vitamin D supplements. Testosterone is a vital hormone that performs a variety of functions. If you’re suffering from low levels of testosterone, don’t wait a moment longer to get help. When you’re stressed, your body produces a stress hormone called cortisol. Increased cortisol production is directly tied to your body’s testosterone stores inversely. The reason for this is because of the Vitamin D levels you’re getting every minute you stay under the sun’s warmth.

Ounce for ounce, oysters are by far the best source, with eight times more of the mineral than beef, the next-best source (that’s 32 mg versus 3.8 mg per 3-ounce serving). But a heck of a lot more people eat beef on the regular, which is why beef is responsible for 20 percent of the zinc in the American diet. In one small study, participants who took shilajit showed a statistically significant increase in total testosterone levels compared to men who took a placebo (29). Hit the gym and you could definitely see your testosterone levels get swole. One study (16) found that people who exercised regularly had remarkably higher levels of testosterone. When your body is faced with chronic and ongoing stress, it overproduces the stress hormone, cortisol, to compensate. Elevated cortisol, in prolonged and unnaturally high levels, works to diminish testosterone (10).

Levels are usually highest in the morning and decline during the day. Natural testosterone is a steroid — an anabolic-androgenic steroid. “Anabolic” refers to muscle building, and “androgenic” refers to increased male sex characteristics. Men with severe symptoms of low testosterone or those who don’t find relief with conservative treatments may be good candidates for testosterone replacement therapy. If you’ve tried other options and you’re still living with low testosterone, talk to our team about your options.

There are a few factors, including lifestyle, body weight and not eating enough foods that boost testosterone. In other words, exercise reduces stress and helps you lose excess weight, both of which can lower testosterone levels. Combined with a good diet and enough sleep—which also helps crush cortisol—and you may well be able to boost testosterone without pharmaceutical intervention.

Again, however, the results will be minimal and unlikely to make you feel different. Testosterone levels increase as you sleep, which may explain why men who are chronically sleep deprived can have lower levels of testosterone. One study examined the testosterone levels in young, healthy men after they slept eight to 10 hours for a series of nights and then restricted sleep to five hours per night for eight nights.

Strive to get seven or more hours a night by creating a routine of going to bed and getting up at the same times every day. Maintaining a healthy weight will keep your T levels in their normal range, whatever normal means for you (the “normal” range is a gigantic 264 to 916 mg/dL. But, you don’t want it to get too low, either, or you’ll experience a range of symptoms, like always feeling tired or erectile dysfunction. Other useful herbs include horny goat weed, tongkat ali and shilajit. Onions and garlic raise the level of a hormone that is used to trigger the production of testosterone. There’s always a risk that drugs, whether medicinal or recreational, can testosterone gel increase psa levels, www.lafilatelia.it, negatively impact your testosterone. Sadly, there are plenty of other foods that can lower your T levels.

Eating good-quality protein sources also promotes satiety and helps prevent overeating. Because a higher body fat percentage may cause decreased testosterone production, it’s important to maintain a healthy weight. Optimal testosterone levels in men are an integral component of promoting healthy aging, muscle growth, and sexual and cognitive function.