7 Proven Ways to Naturally Increase Your Testosterone Levels

7 Proven Ways to Naturally Increase Your Testosterone Levels

Sleep plays a vital role in hormone regulation, including testosterone. During deep sleep, the body undergoes critical processes that support hormone production. Whole foods, like fruits, vegetables, and whole grains, provide important nutrients that support hormone levels. Foods high in zinc and vitamin D, like spinach, beans, and fatty fish, can aid testosterone production. Try to limit alcohol to moderate levels for better hormone balance and improved health. In men, testosterone production occurs mostly in the testes, with small amounts produced by the adrenal glands. Levels of testosterone peak during adolescence and early adulthood, then gradually decline with age.

Get to know what the normal testosterone levels in men are by age so you can get a better grasp of where you need to be. Physical activity plays a significant role in increasing testosterone levels. Certain exercises to boost testosterone are particularly effective, especially strength training and high-intensity workouts.

Like men, women with low testosterone levels often experience chronic fatigue, a stunt in their libido and a decreased sense of well-being. Healthy testosterone levels are also important for people assigned female at birth, along with other key hormones such as estrogen and progesterone. Testosterone pellets are very popular, and many women swear by them, but they are not recommended by most menopause experts. In general, women who use pellets initially love them because the huge bolus of estrogen and testosterone the pellets offer immediately makes them feel sexy, energetic, and fabulous overall. But these women often end up with unacceptably high levels because the dose is too high and the products aren’t regulated. When I see a woman experiencing negative side effects, she is almost always using pellets. I do not recommend pellets or injections, and neither do most academic menopause experts.

However, more research (11) is needed to fully understand its effects and if it is a beneficial long-term solution for low testosterone levels. Excessive alcohol consumption can actually lower (3) your testosterone levels. 7 natural solutions to improve sexual confidence can boost your life and relationships. Discover these simple yet effective methods to enhance intimacy.

“Toxins are another stressor on our bodies that can impact hormone production and can bind to hormone receptors,” says Stephanie Gray, DNP, MS, founder of the Integrative Health and Hormone Clinic in Hiawatha, Iowa. “Work to remove toxic chemicals from your home and from your personal care products.” “Chronic stress keeps testosterone low,” says Myles Spar, MD, MPH, an internal medicine physician and author of Optimal Men’s Health. “The best way to fix this is to learn how to manage stress so that the body is not always in fight-or-flight mode, feeling like you are under attack all the time.” PCOS is a common condition affecting 4%–20% of women of reproductive age worldwide. Symptoms include reduced fertility, irregular periods, excess facial hair, weight gain, male-patterned baldness, anxiety, and depression.

Working out also helps your fall asleep each night — just be sure to avoid intense exercise about an hour before bed. The app can tell you when you’ll have more energy and when you should skip the gym and focus on winding down. RISE can guide you through relaxation techniques like diaphragmatic breathing and progressive muscle relaxation to help. Lowering your stress and cortisol levels ensures you can unwind for bed and stop anxious thoughts from keeping you up at night, too. As well as reducing chronic stress overall, incorporate relaxation techniques into your life to reduce anticipatory stress, which has also been linked to lower testosterone levels. Many of these testosterone-boosting behaviors help to improve your sleep and overall health, too.

This can lead to long-term, low T levels, putting the body in a vicious cycle of stress and diminished testosterone. There are many reasons to monitor your stress levels with healthy testosterone balance being one of them. During times of stress, your body releases an excess of cortisol as part of your fight-or-flight response. When this happens, testosterone is actually blocked (4) from being circulated in your body.

Maintaining hormonal balance, including adequate testosterone levels, optimizes physical performance, improves muscle strength, and promotes overall health and vitality13. Adopting a balanced, nutrient-rich diet and incorporating regular exercise into your routine can help manage your weight and support optimal testosterone production. Activities like strength training and high-intensity interval training (HIIT) not only promote weight loss but also directly stimulate testosterone production. Achieving and maintaining a healthy weight is one of the most effective ways to naturally boost your testosterone and improve overall well-being. A balanced diet rich in protein, healthy fats, and carbohydrates is crucial for testosterone production.

HIIT involves short bursts of intense cardio exercise followed by periods of rest or low-intensity exercise. This type of training not only helps in fat loss but also promotes testosterone production. Research in the Journal of Endocrinological Investigation indicated that men who performed HIIT had higher testosterone levels than those who did steady-state endurance exercises. If you suspect low testosterone levels, there are several evidence-based methods you can begin today that can increase testosterone cream online pharmacy naturally, including changes to your diet, sleep schedule, and supplement routine. If necessary, your integrative medicine doctor can work with you to rebuild hormonal wellness. There are hundreds of products, supplements, and beverages on the market claiming to boost testosterone and improve sex drive. Testosterone even improves the sex drive in females—it’s the ultimate libido-boosting hormone!

In fact, it’s so ingrained in our lives that it’s started to leach into our bodies—literally. Knocking back too many cold ones can lower testosterone levels. During the month before my experiment, I was definitely sleep deprived.