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. If you're overweight or diabetic, you're more likely to have high levels of estrogen relative to testosterone. Interestingly, studies involving adolescent boys and young men have found that testosterone levels can be used to predict alcohol dependence or the onset of alcohol consumption.
Interestingly, a study involving older men found that increasing sleep duration of up to 9.9 hours was associated with increased testosterone levels. During puberty, in people assigned as boys at birth, testosterone is one of the main drivers of physical changes, such as increased muscles, a deeper voice and hair growth (. And if that wasn't enough reason to increase the level of fat, recent research also found that a diet with less than 40% of fat energy was linked to a decrease in testosterone levels. Regular exercise can also help you reduce stress and lose body fat, which are two other important factors that contribute to low testosterone levels.
Some studies have found that low levels of vitamin D may be associated with a decrease in testosterone levels. According to another review, zinc supplementation could also be beneficial for men with low testosterone and infertility, especially if they have a testosterone deficiency (3). Those 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. Excess estrogen, both endogenous (inside the body) and exogenous (outside the body), can stop testosterone production in the brain.
Cortisol (the main hormone produced during the stress response) and testosterone interact in a similar way to a seesaw. Previous studies suggest that several herbal supplements may also help maintain healthy testosterone levels, such as saw palmetto, ginger and ashwagandha. It's best to moderate alcohol consumption, as excessive drinking can have a negative effect on testosterone levels and testicular health. If you suspect that you have low testosterone levels, there are several evidence-based methods you can start today to naturally increase testosterone, including changes to your diet, sleep schedule, and supplement routine.
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.