How To Naturally Increase Estrogen: Diet And Lifestyle Tips

How to Increase Testosterone Naturally: 10 Ways

Avocados are a good source of magnesium but are especially rich in another compound known as boron. Boron has been linked to testosterone production, and some have even suggested that it may be able to treat erectile dysfunction. According to a 2015 study, which looked at 399 men aged 65 and older, those with more magnesium in their blood had higher testosterone levels than those with lower magnesium levels. Plus, pomegranates are high in flavonoid antioxidants, which may help protect testosterone-producing cells from damage and even increase testosterone production. However, due to certain lifestyle choices and the natural process of ageing, testosterone levels can start to wane. In fact, according to the NHS, testosterone levels decline slowly by around 1–2 per cent each year from the age of around 30–40. This is why it’s important to give your T-levels some attention every now and again.

A study in Environmental Health Perspectives found that men with higher exposure to BPA had lower testosterone levels. Reducing exposure to these chemicals can help maintain hormonal balance. Use BPA-free products, avoid plastic containers for food storage, and choose natural personal care products. If sunlight exposure isn’t possible, consider taking Vitamin D supplements. A diet rich in healthy fats, proteins, and whole foods while limiting processed foods and sugars can enhance testosterone production. Strength training is one of the best ways to boost testosterone levels. Focus on compound movements like squats, deadlifts, and bench presses.

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. Too many brewskis also disrupts your sleep and can lead to snacking and weight gain. 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).

The best ways to manage cortisol are by reducing stress, exercising, lowest hcg test and eating a balanced diet. Getting quality sleep and meditation are also good ways to decrease stress and lower cortisol. 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.

Foods that are high in antioxidants, zinc, magnesium, selenium, and vitamin D may help boost low testosterone levels. These include oysters, shellfish, fatty fish, eggs, leafy greens, cocoa, and more. King of the veg patch, cabbage is full of a chemical called indole-3-carbinol, which rids your blood of girly hormones.

It’s rare for men to have naturally high testosterone, which can cause low sperm counts, high blood pressure, and mood swings. There are a few ways to naturally boost your testosterone, or at least help keep your levels from getting too low. If you want to increase testosterone, you’ve got to start lifting – and lifting heavy.

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. Not only is it one of the simplest ways to boost testosterone, but it’s also on par with maintaining a good diet and exercising regularly in terms of testosterone boosters. To help my clients stay in peak condition, I emphasize the importance of maintaining optimal testosterone levels. However, I also recognize that not everyone is comfortable with supplements or pills. As a personal fitness trainer, I understand the crucial role hormones like testosterone play in regulating our body systems.

Cardio has its benefits, but it doesn’t boost your testosterone like strength training can. Sleep quality may also have major effects on your testosterone levels. A 2019 study involving 2,295 teenage boys and men found that impaired sleep could be linked to lower levels of testosterone.

If you’ve been experiencing symptoms like diminished sex drive, low energy, difficulty losing weight or erectile problems, it’s time to consider some ways you can increase testosterone naturally. Promotes Endogenous T-Production – Ingredients like D-Aspartic Acid, Zinc, and Vitamin D help your body naturally restore healthy testosterone levels, which directly impacts erectile health. Performance anxiety and high stress levels can worsen erectile issues.

One benefit I found in my research was that they could increase testosterone levels. I mentioned a 1993 study done by the Thrombosis Research Institute in England that found increased T levels after taking a cold shower. I can’t find a link to the original source and I can’t find any other studies that support this claim! So without supporting research, I’m unsure of the effects of cold showers on testosterone. But if you’re not getting enough quality sleep, your body can’t produce testosterone as efficiently or effectively. In one study, researchers at the University of Chicago found that young men who slept less than five hours a night for one week had lower testosterone levels than when they were fully rested. Sadly, many guys think they can just pop a few “natural enhancers” and their T levels will magically increase.