Boost Testosterone Naturally: Diet, Exercise & Lifestyle Tips

Naturally Boost Testosterone Tips, Lifestyle Changes

In other words, 40 percent of the men’s calories came from protein. If you are concerned about low-T symptoms, or if you’ve tried therapies that didn’t work, talk with your primary care doctor or urologist. Feeling better starts with a conversation about your needs, goals, and lifestyle.

However, it is important to note that overall lifestyle is more important for testosterone levels than singular foods. However, drinking too much alcohol can markedly reduce testosterone levels and sexual function. Excessive alcohol consumption not only impairs hormone production but can also decrease sperm count and increase the risk of sexual dysfunction. Starting your day with pomegranate juice can lower stress hormones like cortisol and increase testosterone levels.

With every one-point drop in your body mass index (BMI) your testosterone level will increase by approximately 1 point. In fact, management of obesity may prevent declining total testosterone in the aging male. As men get older, their testosterone levels naturally decrease, which can cause undesirable symptoms for some. However, adopting healthy lifestyle habits can help improve or maintain testosterone levels. Onions and garlic are allies not only for general health but also for improving sexual health. Both foods increase hormones that stimulate the body to produce natural testosterone.

Unlike most minerals, zinc doesn’t have its own storage spot in the body, meaning you must eat foods with zinc every day to keep things thrumming. Zinc is found in many foods but is more bioavailable when it comes from animal tissue. Ounce for ounce, oysters are by far the best source, with eight times more of the mineral than beef, the next-best source (that’s 32 mg versus 3.8 mg per 3-ounce serving).

Men at risk for this condition include those who have had an injury to the testicles or have HIV/AIDS. If you’ve gone through chemotherapy or radiation therapy, or had undescended testicles as an infant you are testosterone shots covered by insurance also considered at risk for hypogonadism. This natural decline starts around age 30 and continues throughout the rest of a man’s life. Exercising and reducing stress can also help boost low testosterone.

Testosterone is a hormone mostly made by the testicles and plays a role in sex drive, energy, mood, and appearance. At the Marion Gluck Clinic, we advise taking steps to reduce refined sugars, white carbs and processed food in your diet. Processed food contains trans fats which can decrease testosterone levels. It is also important to maintain a low glycemic index (low GI) diet, as this will decrease insulin levels and hopefully aid weight loss. Testosterone is a vital hormone that is responsible for a number of functions in both men and women. However, there are lifestyle changes that you can make to keep your testosterone at an optimal level as you get older. We explore the role of testosterone within the body, how we can diagnose a deficiency, and how to increase testosterone naturally.

Try making these change to see if they help, and contact your doctor if you don’t notice any improvement within a few weeks. When researchers in 2017 examined the diets of 209 healthy, young male university students in Spain, they found that the more trans fats the young men ate, the lower their testosterone levels dipped. Excellent sources include fatty fish (think salmon, sardines, and trout), olives, nut butters, chia seeds, and avocados. Ashwagandha has indeed been shown in some studies to increase testosterone. It is also effective in regulating hormones, boosting your immune system, relieving stress, and increasing your energy levels. Stress elevates cortisol levels, which can contribute to erratic changes in testosterone levels. Stress can also lead to decreased libido, decreased sperm production, and mood changes.

TRT involves taking lab-produced testosterone as an injection, patch, tablet, or gel to increase your blood testosterone levels. The study showed that testosterone levels increased by up to 46% in 90% of participants. Moreover, the majority of the fenugreek-supplemented group experienced improvements in mood, energy, libido, and sperm count. Conditions like obesity and diabetes can also cause testosterone levels to drop, regardless of age. Testosterone deficiency is estimated to affect 39% of men over the age of 45. This condition is often treated with hormone replacement therapy.

Furthermore, it appears that trying to catch up on lost sleep may not fully reverse the effects of insufficient sleep. Where possible, do your best to get enough sleep for your health and fertility. You may be able to increase your testosterone levels with exercise, but it likely depends on the type and intensity of the workout. As a result, taking TRT requires careful monitoring for side effects. Lifestyle changes like weight management, regular physical exercise, and stress reduction may help improve treatment response. To naturally enhance hormone production, prioritizing good sleep hygiene is important.

Common symptoms of low testosterone include lower libido, reduced sperm count, erectile dysfunction, and increased body fat. Excess body fat, particularly around the abdomen, can contribute to lower testosterone. Losing weight through a balanced diet and regular exercise can help boost testosterone production up to 30%, according to some research. Leafy greens, fatty fish, healthy oils, and onions can all increase testosterone production as part of a balanced diet.