Losing weight and eating a healthy diet increases testosterone levels over the long term. In addition to a host of other health benefits, losing excess body weight and following a nutritious and balanced diet increases testosterone levels in the long term. Exercise is one of the most effective ways to prevent many lifestyle-related diseases. Not only that, but it can also increase your testosterone levels.
Healthy testosterone levels are also important for people to whom a woman is assigned at birth, along with other key hormones, such as estrogen and progesterone. Numerous studies confirm that force-based exercise can support and even increase testosterone levels. In addition, increasing testosterone to optimal levels can result in greater muscle mass and strength (6, 7,. Things like BPA, PFCs, and other toxins are endocrine disruptors, meaning they can change the way hormones, including testosterone, work.
When it comes to increasing testosterone, quality of sleep, physical activity, and weight management come first. Middle-aged and older men see their testosterone levels drop by 0.4% to 1.6% per year, and many men experience lower than average levels even in their 30s. In the absence of diabetes, it's also crucial that testosterone production keeps insulin and blood sugar within a healthy range. However, when you are stressed most of the time (chronic stress), you experience prolonged exposure to cortisol and studies show that the cortisol circulating in the bloodstream lowers the level of free testosterone, explains Dr.
If you are overweight or diabetic, you are more likely to have high levels of estrogen in relation to testosterone. Dietary and lifestyle changes have been shown to be effective in increasing testosterone in many men, but there may also be some holistic supplements that can help this process and support healthy hormone production. To optimize your testosterone production, make sure you get enough sleep daily, incorporate some resistance training into your exercise program, and control your weight. Extreme amounts of endurance exercise (exercising at the level of elite athletes) can lower testosterone.
Numerous products are advertised as testosterone boosters, but the vast majority don't work, although some may make you think so by increasing your libido. Men who are trying to control their testosterone levels may turn to estrogen blockers to help balance their hormones. And if your stress is due to your low testosterone level itself, consulting your doctor can help.