7 Proven Ways to Naturally Increase Your Testosterone Levels

7 Proven Ways to Naturally Increase Your Testosterone Levels

They’re an excellent daily addition for those looking to increase testosterone naturally. The basis for my thinking that T levels could be boosted by cold baths came from a post I wrote a few years ago on the benefits of cold showers. One benefit I found in my research was that they could increase testosterone levels.

The good news here is that while the things I recommend below will boost your T, their effect is hardly limited to testosterone. They’ll greatly increase your overall health and well-being at the same time. Based on where your starting level is, I typically suggest supplementing with anywhere between 2,000 and 6,000 IU of vitamin D each day.

In the first, an enzyme called 5-alpha reductase converts testosterone into dihydrotestosterone (DHT), a more potent male sex hormone. Then there’s the aforementioned aromatase, which converts a version of estrogen into T. The herb’s T-boosting ability may lie in boosting free testosterone levels. Studies have shown that fenugreek may improve testosterone levels and symptoms related to low testosterone such as low libido (28).

While sometimes easier said than done, getting adequate sleep can help naturally balance your hormones including your testosterone levels. If you’re missing out on the recommended 7-8 hours of sleep each night, you may also be missing important testosterone production time. In addition to weightlifting, studies have shown that HIIT workouts can also help boost testosterone levels. For those of you who don’t know, HIIT stands for high-intensity interval training. It calls for short, intense bursts of exercise, followed by a less-intense recovery period. You repeat with the intense/less-intense cycle several times throughout the workout.

For sleep, it’s important to get light into your eyes — although don’t look directly at the sun, of course. Simply head out without sunglasses and expose some skin while you’re at it. So, if you’re a shift worker who loves your job, you may not need to worry too much about work impacting your testosterone, as long as you’re keeping your sleep debt low. Finally, the app predicts your circadian rhythm each day, so you can see whether you’re living at odds with it. If you are, this may be the reason for many of the low testosterone-like symptoms, or it could be exacerbating them. If you have symptoms like fatigue, difficulty concentrating, and low mood, sleep deprivation and being out of sync with your circadian rhythm (more on that soon) may be to blame.

Here’s what they had to say about how to boost your testosterone naturally. Our Testosterone System may help support hormonal balance by restoring testosterone production and bringing it to a level suitable for you. Our unique system utilizes the power of evidenced-based supplements including ashwagandha and fenugreek, and important minerals like zinc and magnesium to help deliver the results you’re looking for. You may think of testosterone as a male sex hormone, but both men and women require a certain quantity.

Estrogen, both endogenous (inside the body) and exogenous (outside the body) in excess, can shut down testosterone production at the level of the brain. If you’re overweight, or diabetic, you’re more likely to have high estrogen in relation to testosterone. High exposure to estrogen-like compounds may also affect hormone levels. Things like BPA, PFCs, and other toxins are endocrine disruptors, which mean they can change the way your hormones function, including testosterone.

So if you are wondering how to increase testosterone naturally, read on for all the best lifestyle tips, supplements, and foods to finally reclaim your hormone health. Cardio’s great for heart health, but if you’re looking to up your T levels, you’ll want to focus on strength training to burn fat, increase lean muscle mass and boost your confidence. A 2006 study (17) found men who did strength/resistance training 3 days a week for 4 weeks saw increased testosterone levels right after the workout and testosterone+women+high+levels over time. A recent study suggests that age-related T decline is not inevitable, and that if you keep living a healthy lifestyle, you can maintain healthy testosterone levels. So if you’re an older guy, try to do all you can as far as lifestyle changes before you get on the prescription T. I don’t mean doing a little cardio a few times a week, using the machines at the gym, and eating “pretty” healthy.

If fertilization does not occur, the corpus luteum degenerates, leading to a decrease in hormone levels and subsequent menstruation, initiating a new cycle5. “Walking or doing some type of movement exercise daily reduces inflammation, boosts sex drive and improves the blood flow,” says Yeral Patel, MD, a functional medicine physician in Newport Beach, California. Over-consuming alcohol can affect your body’s hormones including testosterone.