Mix cardiovascular exercise with strength training and vice versa. 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. And why is this? A study in the Journal of Applied Physiology found that men who consumed the recommended amounts of “good fats” (think avocados, almonds, and blue fish) had higher testosterone levels than those who didn't.
When it comes to the recommended daily dose, experts suggest that between 20 and 30% of the daily calorie intake should come from fats. 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. Your integrative medicine doctor can help you determine if your testosterone levels are healthy and what you can do to increase them. Testosterone therapy has continued to be in high demand in recent years, and while it is an effective treatment option for many men, raising testosterone levels may not require a visit to the doctor's office.
Reducing exposure to toxins, drug use and alcohol can also increase testosterone, in addition to addressing deficiencies in nutrients such as zinc and vitamin D (4,. Following a nutritious and complete diet with balanced amounts of protein, fat and carbohydrates can help maintain healthy testosterone levels. People who are deficient in magnesium and zinc may benefit from increasing their dietary intake of foods containing them or from a short course of supplements. Some studies have found that low levels of vitamin D may be associated with a decrease in testosterone levels.
Learn about testosterone boosters or supplements that aim to promote testosterone production and what they can do to reduce libido. While the potential benefits of multivitamins are hotly debated, certain supplements may be helpful in maintaining healthy testosterone levels. In addition, increasing testosterone to optimal levels can result in greater muscle mass and strength (6, 7,. This is because stress alters the hypothalamic axis of the gonadal pituitary gland (HPG) or the way the male body sends signals to the testicles to produce testosterone.
Things like BPA, PFCs, and other toxins are endocrine disruptors, meaning they can change the way hormones, including testosterone, work. Although testosterone generally declines with age, it's crucial to maintain healthy levels throughout adulthood. 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. 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.
According to a review of the literature, the effects on testosterone levels may vary depending on several factors, including the type of exercise and the intensity of the training (1).