Best Foods to Naturally Increase Testosterone Levels

3 Powerful Ways to Boost Testosterone Naturally

HIIT involves short bursts of intense cardio exercise followed by periods of rest or low-intensity exercise. This type of training not only helps in fat loss but also promotes testosterone production. Research in the Journal of Endocrinological Investigation indicated that men who performed HIIT had higher testosterone levels than those who did steady-state endurance exercises. If you suspect low testosterone levels, there are several evidence-based methods you can begin today that can increase testosterone naturally, including changes to your diet, sleep schedule, and supplement routine. If necessary, your integrative medicine doctor can work with you to rebuild hormonal wellness. There are hundreds of products, supplements, and beverages on the market claiming to boost testosterone and improve sex drive. Testosterone even improves the sex drive in females—it’s the ultimate libido-boosting hormone!

This can certainly happen, says Dr. Eisenberg, though it is rare. Typically, he says, this only occurs if a male is supplementing with too much testosterone, as having too much testosterone is not something that tends to happen naturally. The wellness warrior’s ally of choice, the perennially Instagrammable seed is the definition of “superfood”.

It will often take at least two measurements to assess your testosterone levels as blood levels often change throughout the day. For example, your highest levels are typically in the morning and then tend to taper throughout the day. Testosterone is a sex hormone found in both men and women which plays an important role in the health of your body and mind. It’s why you stand at attention in the early morning hours, and why libido is likely lowest in the evening hours. Because of this rhythm, healthy T levels are dependent upon adequate and consistent sleep.

For example, exercise has been shown to increase testosterone in elderly males, as well as well-trained young men (3). Reducing toxin exposure, drug use, and alcohol can also increase testosterone, as well as addressing nutrient deficiencies like zinc and vitamin D (4,5). Proper hydration is essential for overall health and hormone balance. Aim to drink plenty of water throughout the day to support metabolic processes and maintain healthy testosterone levels. If you think your testosterone levels may be low, it’s helpful to know the signs as well as possible ways to increase testosterone, including natural methods. It’s also important to know the risks and side effects of both testosterone therapy and supplements claiming to help boost testosterone. Zinc is an important nutrient for hormonal health, and it plays an important role in hormone production by increasing testosterone naturally.

Here’s how to boost your testosterone levels without supplements or injections. If you’ve been searching for the best foods to increase testosterone, you now have a clear roadmap. Real, whole foods combined with targeted nutrients form the core of any successful testosterone-boosting diet. Hit the gym and you could definitely see your testosterone levels get swole. One study (16) found that people who exercised regularly had remarkably higher levels of testosterone. Bisphenol-A (BPA), a chemical found within many plastics is absorbed by the body.

While supplements should be avoided, there are times when someone may want to consider testosterone therapy. Tuna’s ‘fragrance’ may not be ideal for a first date, but its vitamin D content is. The vitamin bolsters testosterone by up to 90%, as found in a study at Graz Medical University, Austria, slashing levels of libido-killing chemical Sex Hormone-Binding Globulin (SHBG). There’s a reason why these mollusks are known for being great for fertility. They have almost five times your recommended daily dose of zinc. 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.

Drinking alcohol stimulates the transformation of testosterone into estrogen, which can further lower your bone density and libido. If you tend to drink heavily, this may be a hidden cause of your diminished sex drive. The hops in beer are highly estrogenic—so much so that it is being studied as a treatment for low testosterone in older males (comercialbibiano.es) for menopausal women.

Inadequate sleep has been linked to lower testosterone levels. Intermittent fasting has been found to have a profound impact on testosterone levels in non-obese men. There are a number of approaches to intermittent fasting, but all include fasting for 24 hours or less as a sort of ‘metabolic reset”. I’ll detail the physiologic effects about this in another article, but for now, consider skipping breakfast as a fairly simple approach to intermittent fasting and a quick way to boost your T level.

On Saturday mornings, Gus and I went to Braum’s — pancakes for Gus; breakfast burrito for me. Sundays I typically skipped breakfast – I usually just wasn’t hungry. While most of the suggestions still stand, and are recommendations I still personally follow, my thinking and my own lifestyle have changed in a few areas over the years. Natural medicine often points to honey’s many uses, from soothing a sore throat to its antibacterial properties. More research on humans is still needed to confirm the effect of honey on testosterone.