How to Increase Testosterone Naturally: 12 Methods to Try
How to Increase Testosterone Naturally: 12 Methods to Try
See, our body makes nearly all the testosterone it needs for the day while we’re sleeping. That increased level of T that we experience at night is one of the reasons we wake up with “Morning Wood.” (If you don’t have Morning Wood on a consistent basis, you might have low T). It’s also useful to see what we call your Wake Zone, or when your body naturally wants to wake up. Strive to sleep until this time to stop sleep loss at the end of the night from tanking your testosterone production. This is the running total of how much sleep you owe your body, which we measure over the last 14 nights. If you find your sleep debt is high, this could be the reason for some of your symptoms. It could also be the cause of low testosterone over the counter testosterone, too, as sleep is essential to testosterone production.
This scientific breakthrough could change your life, but due to high demand, the available units may run out at any time. The image below is an excerpt from a scientific article by Stanford University. These are the effects observed in users over 55 years old in less than 7 minutes. Understanding the significance of testosterone and how various factors influence its levels empowers you to take actionable steps toward wellness. Testosterone production and caffeine are not the perfect pairing, but you don’t have to forgo your morning joe altogether.
It’s important to note that these symptoms can also be caused by various other health conditions, so a proper medical evaluation is necessary to determine the underlying cause. Low testosterone can result from natural aging, certain medical conditions (such as hypogonadism), obesity, chronic illness, certain medications, and more. While injecting yourself with testosterone is an option, it can often come with negative side effects. The best ways to improve testosterone are through natural means, that work in conjunction with your body.
Additionally, constant dieting or overeating may disrupt your testosterone levels. In an Iranian study, 30 healthy non-athlete males were randomly divided into placebo and glutamine supplementation groups and put through the same three days a week eight-week resistance training program. Both groups increased in performance, but the glutamine groups showed greater increases in lower- and upper-body strength, explosive muscle power, blood testosterone, IGF-1, and HGH compared to the placebo group.
When you consider the effects that insulin resistance and poor sleeping habits have on testosterone, this makes perfect sense because they are all closely knit together with obesity. At the core of this issue is cutting out processed sugars from your diet, which have been linked to insomnia, obesity, diabetes and countless hormone disorders. Exposure of the skin to solar ultraviolet B radiation is the major source of vitamin D and only a small proportion is derived from dietary intake. If you can, get out in the sun 20 to 30 minutes each day to increase your vitamin D levels. For most men with low testosterone, if you struggle with chronic stress, frustration, lack of forgiveness, anger issues, etc., those things all drop your testosterone levels over time. Research shows that when your liver does not function optimally, it affects your testosterone output. That’s because the liver holds an enzyme that conjugates the 17beta-hydroxyl group of testosterone.
Testosterone production peaks during sleep, with the highest levels in the first three hours of uninterrupted rest. Foods like chicken, fish, and lean beef should be staples in your diet. Consuming 5 to 6 ounces of protein daily can support testosterone production. Muscle development supported by lean proteins can result in higher testosterone levels. Discover proven tips on diet, exercise, and lifestyle changes in this article. To see the benefits of these workouts, maintain consistency in your exercise routine. Regular physical activity not only promotes testosterone production but also enhances overall health.
Plus, if you have low T (or hypogonadism) and are concerned about your fertility levels, zinc is proven to help raise sperm motility (26). Protein doesn’t have to exclusively come from meat, either; plenty of seeds, nuts, and tofu pack a strong protein punch. While a well-marbled bone-in ribeye the size of your face may be stupendously appealing, 5 or 6 ounces of lean beef, chicken, eggs, or fish are your best option. Free T floats around and binds to the right receptors to keep your body in optimal condition. 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). “Exercise also can increase the output of natural endorphins, making one feel calm,” says Felice Gersh, MD, an OB/GYN and founder/director of the Integrative Medical Group in Irvine, California.
Zinc is an important nutrient for hormonal health, and it plays an important role in hormone production by increasing testosterone naturally. Research suggests that zinc plays an important role in modulating serum testosterone levels in normal men. Beyond food and supplements, it’s important to keep stress at bay and find consistent ways to move your body. In terms of stress, high levels of cortisol can either increase or decrease estrogen—it depends on the source of stress.
Limiting your alcohol intake can help maintain healthy testosterone levels and avoid the negative impacts on your overall health. Excessive alcohol intake can disrupt testosterone production by affecting the hypothalamus, pituitary gland, and testes. Men who consume more than 15 drinks weekly are at a higher risk of experiencing low testosterone, erectile dysfunction, and related sexual dysfunction. Acute alcohol consumption can cause testosterone levels to drop within 30 minutes of intake. Taking frequent breaks and using a standing desk are effective strategies to counteract the negative impacts of a sedentary lifestyle. These practices improve circulation, reduce body fat, and support hormone production. Exposure to chemicals that mimic estrogen in the body, such as BPA and certain plastics, can interfere with hormone balance.