Natural Ways to Boost Testosterone

7 Proven Ways to Naturally Increase Your Testosterone Levels

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. Aim for a balanced intake of protein at each meal to promote testosterone levels. If you want a reliable and effective supplement, try Acti Health Testosterone Booster. Formulated with premium natural ingredients, it helps support healthy testosterone levels and enhances overall vitality.

Sleep is essential to many things in life, including testosterone production. Your body starts producing the hormone when you fall asleep and it reaches peak production when you enter your first bout of rapid-eye-movement (REM) sleep. Research suggests that regular resistance training can increase testosterone immediately after a workout and over time particularly when you minimize periods of rest. Researchers recommend using more muscle groups versus just singular muscle groups, for example, push-ups versus bicep curls, and lifting heavier weights rather than many reps of lighter weights.

Remember, your body knows how long does it take trt to work to balance itself, it just needs the right inputs. Stick to these natural testosterone boosters, keep active, and consider well-formulated testosterone-enhancing supplements when needed. Eating a healthy diet with enough fat is important for overall health and testosterone levels. Some types of fat contain cholesterol, which your body uses to make the hormone. Not only does sleep boost T, but it also helps manage cortisol, a stress hormone that has been shown to wreak havoc on testosterone levels when present in high amounts. This can lead to weight gain, muscle weakness, fatigue, high blood pressure, and irritability.

Meanwhile, one study indicates that zinc supplementation may also benefit men with low testosterone levels and impotence, especially if they have a testosterone deficiency. Dosage was 220 milligrams of zinc sulfate (equivalent to 50 mg of elemental zinc) twice a day, over one to four months. However, low testosterone in men has especially become a major health issue today.

All of these behaviors will boost your mood, productivity, and health, alongside testosterone. However, there is some evidence to show zinc supplements can boost testosterone in both men and women, and vitamin D supplements may help, too. When previously sedentary males increased their weekly running to about 35 miles per week, their testosterone levels decreased.

By prioritizing these methods, you’ll not only support your testosterone levels but also improve your quality of life, making it easier to enjoy activities, maintain energy, and feel your best. Applying these lifestyle changes can have a powerful impact on your testosterone levels and overall well-being. Making small adjustments can lead to significant improvements in both physical health and mood. Incorporate both strength training and cardio workouts into your routine. Chronic stress increases cortisol, which negatively impacts testosterone. Engage in stress-reducing activities like meditation, deep breathing exercises, and spending time outdoors. Zinc enables the body to produce testosterone and promotes healthy sperm quality (10).

Quality sleep is essential for maintaining optimal testosterone levels. The body produces the most testosterone during deep sleep, particularly during REM cycles. A study conducted by the Journal of the American Medical Association found that men who slept for only five hours per night experienced a significant reduction in testosterone levels. Avocados are a triple threat when it comes to boosting testosterone levels. They are a great source of healthy fats and magnesium and contain boron, a trace element linked to testosterone production. One study found that within a week of taking boron supplements, testosterone levels in males increased up to 32%.

This is especially true if you are beginning any new supplement for increased testosterone. Your body’s circadian rhythm essentially resets itself every night and releases chemicals like cortisol, which contribute to the overall hormone balance that can prevent low T levels. A 2010 study published in the journal Hormones and Behavior first suggested this when researchers evaluated the “dual-hormone hypothesis” clinically. They discovered that when cortisol is elevated, testosterone responds by elevating as well but soon after bottoms out at a much lower level than before cortisol kicked in. That means you want to find ways to naturally relieve stress to keep your testosterone levels up. Another study from the University of Nebraska Medical Center researched the acute effects of weight lifting on serum testosterone levels. The results concluded that even moderate weight lifting and light weightlifting increased serum testosterone levels in participants.

It’s no surprise that being overweight has negative consequences on your body’s ability to support high testosterone levels (1). Today, low testosterone is on the rise, and it’s even more common to see it in young males. Low testosterone is detrimental for your health, correlated with anxiety, metabolic syndrome, depression, fatigue, and low sex drive. “Very low-fat diets can be problematic. Fats, especially those from whole food sources, provide cholesterol, a crucial building block for hormone production,” Reeder said. According to the American Urological Association, low testosterone is a level below 300 ng/dL.

Excess body fat, especially around the abdomen, is linked to lower testosterone levels. Regular exercise and a balanced diet can help maintain an optimal weight. Strength training and high-intensity interval training (HIIT) are some of the best ways to naturally increase testosterone. Lifting weights, especially compound exercises like squats and deadlifts, stimulates testosterone production. Increasing testosterone naturally through diet and lifestyle changes has proven to be incredibly effective for many people. Your integrative medicine doctor can help you determine if your testosterone levels are healthy, and what you can do to boost them. Diet and lifestyle interventions are often very effective at increasing suboptimal levels.