Best Foods to Naturally Increase Testosterone Levels

Best Foods to Naturally Increase Testosterone Levels

Both men and women depend on healthy levels of testosterone to prevent disease, maintain body composition, sexual function, and overall health. Your body needs a good night’s rest to produce enough testosterone, so to boost your levels naturally, focus on your sleep. Make sure you’re keeping your sleep debt low overall and focusing on not cutting your sleep short in the second half of the night. Staying in sync with your circadian rhythm and improving your sleep hygiene will help make this happen. Weight loss does melatonin mess with testosterone both high-protein and high-carbohydrate diets for those who are overweight or obese has been shown to boost testosterone.

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.

Someone with low testosterone may experience a decrease in energy, low sex drive and may experience erectile dysfunction, says Dr. Honig. However, he adds, the only way to know for sure if your testosterone levels are low is to see your doctor for a blood test. A study published in the Journal of Steroid Biochemistry examined the effects of diet on serum sex hormones in healthy men. Results showed that when men decreased their healthy fat intake, serum concentrations of androstenedione, testosterone and free testosterone also decreased. Additionally, a 2020 review found that taking a vitamin D supplement increased testosterone levels and improved erectile dysfunction.

Strength training can have this high-intensity interval effect on testosterone if it’s intense enough. The way to do this is to increase the weight being lifted, and lower the number of reps. Push yourself harder, for a shorter period of time. Studies show that high-intensity exercise boosts testosterone both in the short- and long-term.

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.

Certain medications can lower testosterone levels, including some pain medications, glucocorticoids (steroids), and opioids. Consider finding hobbies or relaxation techniques that you enjoy. Taking breaks during your day can also help manage stress levels effectively. Participating in sports can be a fun way to increase testosterone.

We only recommend products we genuinely like, and purchases made through our links support our mission and the free content we publish here on AoM. You can find a whole bunch of HIIT workouts online, but the one I used during my 90-day experiment was a simple wind sprint routine. On Tuesdays I went to the football field near my house, marked off 40 yards with some cones, and sprinted as fast as I could. I’d slowly walk back to the starting line, giving my body about a minute to rest, and then I’d sprint again. Total cholesterol was a bit high, but most doctors agree that total cholesterol isn’t a good indicator of heart disease risk. I tried to be really strict with my diet during the week and relaxed it on the weekends. I want to be able enjoy a Triple Stack Sandwich or taquito from QuikTrip every now and then.

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.

Cortisol also increases your blood sugar which provides an energy boost during stressful times. You may be wondering how to naturally increase testosterone levels. Thankfully, there are many ways to naturally boost your testosterone levels to help you feel strong and healthy for years to come. A well-rounded diet can be one of the most effective natural testosterone boosters.