How to Increase Testosterone Naturally

Best Foods to Naturally Increase Testosterone Levels

If that’s your philosophy towards exercise, you might be sabotaging your testosterone levels (as well as your 20 Mile March). Studies have shown that overtraining can reduce testosterone levels significantly. Yes, it’s important to exercise hard, but it’s even more important to give your body rest so it can recuperate from the damage you inflicted upon it. The unsexy truth is that increasing T naturally simply comes down to making some long-term changes in your diet and lifestyle. As you’ll see, what I did to increase T largely boils down to eating better, exercising smarter, and getting more sleep.

Focus on compound movements like squats, deadlifts, and bench presses. Aim for three to four sessions a week, lifting weights that challenge you. Between 10% and 40% of adult males in the U.S. have a testosterone deficiency, according to study results presented at a 2020 American Urological Association conference[1]Khahl K. Low testosterone becomes more common as men age, and it can affect health in several ways, including contributing to fatigue and low sex drive. In a 2021 study, the effect of zinc on testosterone levels and sexual function was considered for postmenopausal women.

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 testosterone 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.

Some foods that increase testosterone include fish oil, dairy products, leafy greens, legumes, fruits and vegetables that contain flavonoids, and oysters. Natural and smart nutrition and lifestyle adjustments can drastically raise your testosterone levels and optimize your sexual health. With these 13 natural ways to increase testosterone, you are sure to find healthy solutions that enhance your sexual drive and enrich your well-being. While there is no “one-size-fits-all” diet for low testosterone, incorporating certain foods into your diet can help lay the foundation for optimal hormone balance.

According to the American Urology Association (AUA) optimal testosterone levels in healthy men will range from 300 to 1050 ng/dL. Testosterone levels will peak in the late teens and early 20s and will begin to decline 1-2% per year after the age of 30 in men. Low testosterone in men is defined as less than 300 nanograms per deciliter (ng/dL).

I bought most of the ingredients for my Testosterone Salad at Whole Foods. For those curious, I added up all the ingredients and divided by six (I typically ate six of these salads in a week). That’s about the price many folks pay every day for a crappy fast food meal.

Nicotine, cannabis, and amphetamines can also impact fertility. Reducing or eliminating these substances can high testosterone cause acid reflux 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.

Processed foods and excess sugars can negatively impact testosterone levels. Minimize intake of junk foods and sugary snacks, as they can lead to weight gain and hormonal imbalances. “When you’re dehydrated, your cortisol level can go up, which works against testosterone,” says Bailey. Staying hydrated also keeps blood flowing properly to the testes, where testosterone is made, notes Lane. Proper hydration also reduces cramping and boosts exercise performance and recovery, which indirectly impacts hormone balance, she says. “If someone’s body isn’t producing enough testosterone, they will likely be on testosterone therapy indefinitely after starting it,” says Dr. Eisenberg.

During my experiment I tried to get 8 to 9 hours of sleep at night as consistently as possible. I had to go to bed earlier, but I was only cutting into time that I would have been using to mindlessly surf the net anyway. If you want to increase testosterone, you’ve got to start lifting – and lifting heavy. No, doing a short circuit with the weight machines won’t cut it. During the day I tried to snack on testosterone-healthy foods like nuts, pumpkin seeds, and broccoli.

Short intervals of high-intensity training prove to be more beneficial in producing natural testosterone than prolonged exercise, aerobics, or running. You can have your T level tested by your doctor if you have any of these symptoms to determine if they may be a result of lowered testosterone levels. Dr. Will Cole, DNM, IFMCP, DC is a leading functional medicine expert who consults people around the globe, starting one of the first functional medicine telehealth centers in the world. He is also the host of the popular The Art of Being Well podcast and the New York Times bestselling author of Intuitive Fasting, Ketotarian, Gut Feelings, and The Inflammation Spectrum.