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. Foods that increase testosterone · 9 best supplements to increase. Home Health The Best Ways to Increase Testosterone Replenishing those levels naturally is key to living your life to its fullest potential.
If you haven't tested your testosterone levels yet (Hone can help you with that) or you're not ready for TRT, there are plenty of ways to increase your testosterone naturally. How can testosterone be increased? Here are 11 of our favorite strategies. Just don't overdo it; a small study conducted by the University of Worcester found that men who limited carbohydrates and got 35 percent of their calories from protein had lower testosterone levels (so balance is key). We're going to help you find out.
The Hone testosterone test today is quick, simple and you can do it from home. For a reduced price, an accredited laboratory will test your blood and conduct a 30-minute video consultation with one of our doctors. A study published in the journal Clinical Endocrinology found that some obese men between 14 and 20 years old have up to 50 percent less testosterone than those who are not overweight (1). Abdominal fat, in particular, produces large amounts of aromatases.
Extra estrogen can cause your body to produce less testosterone (1). This can create a vicious cycle, because the less testosterone your body produces, the more belly fat you'll accumulate.). The body absorbs bisphenol-A (BPA), a chemical found in many plastics. Once there, the body treats it like estrogen, which means it reduces testosterone production and may increase the risk of suffering from other diseases, such as cancer (1).
Bonus points if you like HIIT workouts; high-intensity interval training is one of the most effective workouts to increase T (1). Your testosterone during the day can drop by up to 15 percent if you only sleep 5 hours (1). Foods that are high in magnesium include spinach, almonds, cashew nuts, and peanuts. Try to get around 400 to 420 mg of the mineral a day from a combination of foods and supplements.
In addition, if you have low levels of T (or hypogonadism) and are concerned about your fertility levels, zinc has been shown to help increase sperm motility (2). Studies have shown that fenugreek can improve testosterone levels and symptoms related to low testosterone, such as low libido (2). Shilajit is a natural substance formed from decaying plants. In one small study, participants who took shilajit showed a statistically significant increase in total testosterone levels compared to men who took a placebo (2) Onions and garlic take a regular cooking dish to the next level and can do the same with testosterone (30, 3).
Men with diabetes are twice as likely to have low testosterone levels (3). Similarly, men with heart disease are twice as likely to have low testosterone levels as men without heart disease (3). Following a nutritious diet and a healthy lifestyle by following some of the tips described above can help optimize testosterone levels while promoting overall health. Testosterone replacement therapy can help replace low testosterone levels and reduce symptoms of low testosterone levels.
All forms of exercise can increase your testosterone levels, especially weight lifting and high-intensity interval training. For starters, a healthy sex life plays an important role in regulating levels of sex hormones and testosterone (4). Consuming enough protein can also help you lose extra pounds, which is important, since obesity is considered to be the most effective indicator of low testosterone levels in men (. In a small study, participants who took shilajit showed a statistically significant increase in total testosterone levels compared to men who took a placebo (2).
Soy foods are also high in phytoestrogens, plant-based substances that mimic the effects of estrogen and that can lower testosterone (. In the first, an enzyme called 5-alpha reductase converts testosterone to dihydrotestosterone (DHT), a more powerful male sex hormone. Eating enough protein can help you maintain healthy testosterone levels and help you lose fat, which can also be beneficial (1). And while there are treatments for low testosterone levels, many men prefer to start by making healthy lifestyle changes that can naturally improve their testosterone levels.
Although the potential benefits of multivitamins are hotly debated, certain supplements may be helpful in maintaining healthy testosterone levels. Testosterone plays an important role in many aspects of health, from sexual function to risk of disease. According to another review, zinc supplements could also be beneficial for men with low testosterone and infertility, especially if they have a testosterone deficiency (3). Consulting and being evaluated by a doctor who specializes in men's health can help you understand what could be causing your low testosterone level.
In addition, increasing testosterone to optimal levels can result in greater muscle mass and strength (6, 7,. This decline is a cause for concern because solid research shows a link between low testosterone levels and obesity, increased risk of illness, and premature death (49, 50). . .