increase testosterone
Proven Ways to Increase Testosterone Levels Naturally
Lifestyle changes can help increase testosterone naturally. Here are proven strategies:
Exercise and lift weights
Employ resistance training 1-2 times each week, focusing on compound lifts like squats and deadlifts. High intensity interval training (HIIT) also can temporarily boost testosterone.
Consume protein, fats and carbs regularly.
- Consume zinc-rich foods (beef, oysters)
- Include healthy fats (avocado, nuts)
- Maintain balanced carbohydrate intake to avoid insulin spikes that lower testosterone
Reduce Stress and Cortisol Levels
High stress states have been shown to suppress testosterone. Mindfulness, deep breathing exercises or yoga may all help lower cortisol levels.
Increase Vitamin D Intake
Deficient individuals should spend 10-30 minutes daily in sunlight or take supplements (2,00-4,000IU per day) as Vitamin D deficiency correlates with reduced testosterone production.
Consider Supplements
Studies suggest that supplements such as fenugreek extract, ashwagandha and D-aspartic acid could assist natural testosterone production.
Make time for restful, high quality sleep
aim for at least 7-9 hours each night. Poor sleep affects hormonal balance so prioritize consistent bedtimes and limit screen time before heading off to bed.
Avoid estrogen-like chemicals
Minimize exposure to hormone-disrupting chemicals found in plastics (BPA), pesticides, and personal care products which could wreak havoc with your health.
Keep an eye on your alcohol intake
A daily limit (1 drink for women) should suffice, since excessive drinking reduces testosterone production.
Bottom line
Achieve natural testosterone optimization requires maintaining consistency between diet, exercise, and lifestyle choices. If problems persist consult a healthcare provider immediately so they may rule out medical conditions.
How we reviewed this article:
Our research used peer-reviewed studies and expert guidelines from endocrinology organizations as our basis.