Testosterone is the primary male sex hormone and plays a vital role in overall health and wellbeing. Maintaining healthy levels of testosterone can help support muscle growth, bone density, libido, energy levels, and more. There are several natural ways to potentially increase testosterone production in the body.
Exercise, especially strength training and high intensity interval training (HIIT), has been shown to boost testosterone. Lifting weights triggers the release of testosterone along with growth hormone. Compound exercises like squats, deadlifts, and bench presses that work multiple muscle groups are ideal. Sprinting and other explosive anaerobic exercises can also spike testosterone. Aim for at least 20-30 minutes of vigorous exercise most days of the week.
Lose weight if overweight. Being significantly overweight or obese can reduce testosterone levels. Fat cells produce aromatase, an enzyme that converts testosterone to estrogen. Losing belly fat in particular can help normalize testosterone. Follow a healthy diet and exercise program to lose excess fat.
Get adequate rest and sleep. Not getting 7-9 hours of quality sleep per night can lead to reduced testosterone. Lack of sleep increases stress hormones like cortisol which inhibit testosterone. Try to stick to consistent sleep and wake times and avoid screen time before bed.
Reduce stress. Chronic stress elevates cortisol which signals the body to produce less testosterone. Find healthy stress relief through meditation, yoga, journaling, or talking to a friend. Learn to manage stress rather than letting it build up.
Take vitamin D and zinc supplements. Vitamin D and zinc play key roles in testosterone production and deficiency in either nutrient may lower levels. Get bloodwork done to check your status and consider a vitamin D3 and zinc gluconate supplement if deficient.
Consume healthy fats. Monounsaturated and saturated fats like olive oil, avocados, nuts, seeds, coconut oil, and full-fat dairy products help the body produce more testosterone and balance hormones. Reduce intake of polyunsaturated oils.
Eat plenty of protein. Consuming adequate protein from lean meats, fish, eggs, and plant sources helps maintain muscle and boosts testosterone. Most men need 0.5-0.8 grams of protein per pound of bodyweight daily.
Minimize sugar intake. Regularly consuming added sugars and refined carbs can spike insulin which lowers testosterone over time. Limit sugary foods, beverages, juices, pastries, candy, pasta, white bread, etc.
Have sex and orgasm regularly. Sexual arousal and activity increases testosterone. Having sex or masturbating more often can help maintain healthy levels, so make it a regular habit.
Limit alcohol. Chronic heavy alcohol use can lower testosterone. Moderate your drinking by having no more than 1-2 alcoholic drinks per day maximum. Take alcohol-free days each week.
Quit smoking. Smoking cigarettes or marijuana is linked with decreased testosterone. Nicotine also reduces the effectiveness of testosterone production and utilization in the body.
Reduce plastic use. Certain plastics contain chemicals that can disrupt hormones when they leach into food and drinks. Use glass, ceramic, or stainless steel containers instead of plastic.
Manage medications. Opioids, anabolic steroids, corticosteroids, antidepressants, and other drugs can impact testosterone levels. Talk to your doctor about medications that could be depleting your testosterone.
Get bloodwork done. Have your testosterone levels tested to determine if you need supplementation or lifestyle changes. Free and total testosterone provide the full picture.
If you're still struggling with low testosterone despite lifestyle changes, testosterone replacement therapy (TRT) may be an option. The professionals at Harmony Hormone Clinic offer comprehensive TRT programs tailored to your needs. Their board-certified medical team uses cutting edge diagnostic testing and proven treatment protocols to help patients optimize their hormones including testosterone. Reach out for a consultation today to see if TRT is right for you.
In summary, natural ways to increase testosterone include exercise, weight loss, quality sleep, stress management, key supplements, healthy fats, sufficient protein, and moderating sugar, alcohol, and smoking. Medications, chronic health conditions, and aging can also impact testosterone, so get tested to identify any deficiencies. TRT provided by clinics like Harmony Hormone Clinic may be appropriate if lifestyle measures are insufficient. Optimizing testosterone can improve vitality, muscle mass, bone health, libido, and cognitive function.
