How to Naturally Increase Testosterone, According to Science

How To Increase Testosterone Naturally

Incorporate both strength training and cardio workouts into your routine. High levels of stress increase cortisol, a hormone that negatively impacts testosterone. Engage in relaxation techniques such as meditation, yoga, or deep breathing exercises to manage stress effectively. For one, “drinking too much alcohol can interfere with the hormone signals your brain sends to the testes to produce testosterone,” says Bailey. A study in the Journal of Clinical Medicine reports that regular alcohol consumption causes damage to Leydig cells, which are cells in the testicles that are responsible for testosterone production.

We also go beyond the research, interviewing top experts in their fields to bring you the most informed insights. Every article is rigorously reviewed by medical experts to ensure accuracy. More importantly, onion and garlic activate luteinizing hormone, which helps spur the production of testosterone. A study in the journal Clinical Endocrinology found that some obese men between the ages of 14 and 20 have up to 50 percent less over counter testosterone cream (awgp.pt) than those who are not overweight (12). Eating enough protein can also help you drop extra pounds, which is important since obesity holds the title as the most effective predictor of low testosterone in men (6). You might feel tired and lethargic, your sex drive may peter out, you may struggle to focus at work or home, or you could find it impossible to make gains at the gym, even with an all-out effort (1). For example, I reduced my exposure to blue light in the evening, reduced my consumption of caffeine in the evenings, and took warm showers before bed.

When grocery shopping for healthy fat food options to fill your pantry, naturopathic physician Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., director of Arizona Natural Medicine, suggests tossing in some Brazil nuts. “They’re a powerhouse of selenium, which is essential for testosterone synthesis and sperm production,” she says. Just a few nuts a day can provide the 55 mg Recommended Daily Allowance. Though some healthcare providers will prescribe testosterone replacement therapy to compensate for the imbalance, others recommend the gradual discontinuation and substitution of the opioid. Opioid drugs sometimes prescribed to treat chronic pain are known to decrease T levels. They do so by suppressing the hypothalamus-pituitary-adrenal (HPA) axis, a trio of endocrine organs that interact in a feedback loop to regulate the body’s stress response.

They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.

Cortisol also increases your blood sugar which provides an energy boost during stressful times. You may be wondering how to naturally increase testosterone levels. Thankfully, there are many ways to naturally boost your testosterone levels to help you feel strong and healthy for years to come. A well-rounded diet can be one of the most effective natural testosterone boosters.

Nicotine, cannabis, and amphetamines can also impact fertility. Reducing or eliminating these substances can help you regain healthy hormone levels. Environmental factors and unhealthy lifestyles can contribute to low testosterone levels. Your levels are considered low when a blood test shows testosterone levels below 300 nanograms per deciliter (ng/DL) for males and 15 ng/DL for females.

People assigned female at birth produce testosterone but in lower quantities and have higher levels of estrogen, another hormone. Testosterone plays a key role in skeletal muscle development and maintenance. Similarly, Miller66 reported that although low testosterone in women may not significantly alter fat mass, it can affect skeletal muscle dynamics. By makingsmall changes like moving more, eating better, and sleeping well, youcan naturally boost your testosterone. Many benefit from hormonereplacement therapy for men in Phoenix, especially when naturalmethods don’t give strong results. This option can help bring yourtestosterone back to normal levels with professional care.

Strength training can have this high-intensity interval effect on testosterone if it’s intense enough. The way to do this is to increase the weight being lifted, and lower the number of reps. Push yourself harder, for a shorter period of time. Studies show that high-intensity exercise boosts testosterone both in the short- and long-term.

A lot of men who suffer from low testosterone symptoms discover that they are deficient in vitamin D as well. As one of the first functional medicine telehealth clinics in the world, we provide webcam health consultations for people around the globe. Interested in learning about testosterone replacement therapy?

Studies have shown that for every one-point drop in your BMI, your testosterone levels can rise by as much as one point. Testosterone affects men’s health in many ways, both mentally and physically. In adolescent males, testosterone stimulates pubertal development, including muscle growth and facial hair growth, says Dr. Eisenberg.