Top Lifestyle Changes to Boost Testosterone Levels for Men Health Articles

50 Ways to Increase Testosterone Levels Naturally

Remember, the goal is to build muscle mass and maintain a healthy body weight without unnecessary weight gain. You may also consider supplementing with protein powders, such as those found in the Transparent Labs Protein Collection. We all know that exercise is important for your overall health, but it can also increase your testosterone levels. Studies have found that both weight training (1) and high intensity interval training (HIIT) (2) can boost testosterone in the short and long term.

Soy contains these compounds called isoflavones (genistein, daidzein, and glycitein) which act as phytoestrogens (plant estrogens) in the human body. They’re structurally similar to the principal female hormone, estrogen, and are believed to have similar effects in the body. Since high estrogen level in men is almost always a direct route to lowered testosterone levels, eating soy – which contains estrogenic compounds – is often blamed for lowering testosterone. Sure, you can learn about increasing testosterone levels on vegan/vegetarian diets, and it’s entirely possible if you know what you’re doing, but is it the optimal type of diet for T-production? The biggest reason why no man should go on a low-carb diet is the fact that they’re notorious for lowering testosterone levels, increasing the stress hormone cortisol, and messing up with your sleep. So, if you boost your testosterone levels and sex drive, your vibrant sex life will, in turn, boost your testosterone, relieve stress, and reduce symptoms of low testosterone.

Use RISE to find out your individual sleep need and how much sleep debt you’re carrying. We recommend keeping sleep debt below five hours to maximize energy levels, and to give your body the chance to produce enough testosterone. The evidence supporting the use of dietary or herbal supplements to boost T levels is generally weak. Even so, T boosters remain popular with consumers who seek a more «best natural testosterone support» solution to raising testosterone.

The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition. As one of the first functional medicine telehealth clinics in the world, we provide webcam health consultations for people around the globe. Although product recommendations are only our opinions, this research-backed page has been fact-checked and reviewed by a certified nutritionalist or health specialist. Harvard researchers also discovered that mindfulness meditation could decrease depression, a testosterone thief in most people (52).

Talking to your medical or mental healthcare provider can also help you assess whether drinking alcohol in moderation is possible for you, as well as a more (or less) healthy choice based on your other health concerns. Remember, maintaining healthy testosterone levels is not just about one specific action but a combination of healthy lifestyle choices. By following these tips, you can boost your testosterone naturally and improve your overall well-being. Take charge of your health and embrace these changes for a more energetic and fulfilling life. Exercise is a powerful tool for boosting testosterone levels, and High-Intensity Interval Training (HIIT) is particularly effective. HIIT involves short bursts of intense exercise followed by brief rest periods, making it an efficient way to improve muscle mass and boost testosterone levels.

Men who are overweight or have obesity tend to have lower testosterone levels. Talk with a healthcare provider about what a healthy weight looks like for you and how to achieve it. Focusing on getting meaningful and adequate sleep can be a natural way to increase testosterone. Eating high levels of flavonoids is good for your health and testosterone production. Flavonoids are a group of compounds in many fruits and vegetables. Research has shown that flavonoids can prevent or delay hypogonadism (decreased functional activity of the gonads) in males as they age. Ensuring vitamin D levels are within normal limits—whether with food, sunlight, or supplementation—is vital for overall hormone health.

If you’re eating garbage, not exercising, and not getting enough sleep, no amount of supplements is going to help your testosterone levels reach optimal levels. 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.

Taking breaks during your day can also help manage stress levels effectively. That might sound like a lot if you’ve never monitored your protein intake. Excessive alcohol consumption can actually lower (3) your testosterone levels. One 2016 study found that students who are stressed have increased salivary cortisol and anxiety, while their salivary testosterone decreases (51). Make sure you’re at a healthy body fat level that’s not too high or too low.