Avoid Long Distance Training
Although endurance activities are a good form of exercise and excellent for your heart health, too much endurance harms testosterone. Endurance training especially has a negative impact on your T levels .
One study in the Journal of Clinical Endocrinology & Metabolism performed showed that endurance training decreases serum testosterone levels in men .
Long distance training places too much stress on your body for you to produce healthy amounts of testosterone. This style of training is also lengthy and rigorous, leading to overtraining, which reduces your T levels.
However, you dont have to skip cardio altogether. Moderate intensity endurance training leads to increases in testosterone .
Omit long distance training, and instead HIIT train or play a sport for your cardio.
Get More And Better Sleep
Most Americans today are sleep deprived, which may be a contributing factor to declining testosterone levels in men. See, our body makes nearly all the testosterone it needs for the day while were sleeping. That increased level of T that we experience at night is one of the reasons we wake up with Morning Wood. .
But if youre not getting enough quality sleep, your body cant produce testosterone as efficiently or effectively. In one study, researchers at the University of Chicago found that young men who slept less than five hours a night for one week had lower testosterone levels than when they were fully rested. The drop was typically 10-15%.
Not only does sleep boost T, but it also helps manage cortisol, a stress hormone that has been shown to wreak havoc on testosterone levels when present in high amounts.
During the month before my experiment, I was definitely sleep deprived. Some nights I was only getting 4 to 5 hours. Testosterone killer! During my experiment I tried to get 8 to 9 hours of sleep at night as consistently as possible. I had to go to bed earlier, but I was only cutting into time that I would have been using to mindlessly surf the net anyway.
Lose The Extra Weight
excess body fat can negatively impact your natural testosterone production it can increase your estrogen levels , further compounding the problem
- Diet: whole foods, nutrient dense foods, limiting sugar & alcohol, and avoiding fried foods and fast foods. Cook at home and shop the outside edge of the grocery store!
- Physical Activity: strength training, HIIT, and generally moving around more each day
Also Check: Testosterone Pills Walmart In Store
How Can You Increase Testosterone Naturally
When it comes to increasing your testosterone, quality sleep, physical activity, and weight management come first. A few supplements can help sustain healthy testosterone levels, but most supplements marketed as testosterone boosters dont work, though some can make you believe they do by boosting your libido.
is an androgen, a male sex hormone, though females need it too. In males, low testosterone has been associated with low libido and poor health outcomes, such as the development of metabolic syndrome. In males and females, low testosterone has been associated with depression.
Middle-aged and older males see their testosterone levels decrease by 0.4% to 1.6% per year, and many are the males who experience lower-than-average levels even in their 30s. Fortunately, quality sleep, physical activity, weight management, magnesium, zinc, and vitamin D can all help sustain healthy testosterone levels.
Reduce Plastic And Bpa Exposure
Plastic makes our life easier. We pack our foods in it, drink our water and other beverages from it. In fact, its so ingrained in our lives that its started to leach into our bodiesliterally.
Bisphenol-A , a chemical found within many plastics is absorbed by the body. Once in there, your body treats it like estrogen, which means it decreases your testosterone production and can raise your risk of other diseases, including cancer .
Minimize your BPA exposure by opting for glass whenever you can.
Read Also: Whats The Max Amount Of Melatonin You Can Take
Processed Foods And Testosterone
The typical Western diet of bread, dairy, fried food, and sugar has been linked to higher body fat and lower than optimal testosterone levels. Diets higher in homemade foods and green vegetables, on the other hand, are related to overall healthy composition and hormonal balance
To improve your health and boost testosterone in your body, ditch the takeout, and eat more vegetables.
Testosterone Boosters: Which Supplements Are Effective
Judging by the selection on health food store shelves, testosterone boosters are a big business. You should know theres little scientific evidence that any of them raise testosterone levels. T-boosters are not regulated by the Food and Drug Administration , which means theres no oversight of what theyre composed of or what they claim to do.
Research published in the Journal of Sexual Medicine looked at five T-boosters found on Amazon. Researchers performed a literature search looking at the effectiveness of the 10 most common ingredients used across all five supplements. Only 19% of those studies were even conducted in humans. Of those, 30% showed an increase in testosterone levels, 3% a decrease, 46% no effect, and 22% were indeterminate.
I generally recommend that men avoid testosterone-boosting supplements as some of these might contain substances whose effects on hormonal function we do not fully understand, Dr. Bajic cautions. If a man has low testosterone with associated symptoms, he should see an experienced physician to discuss the various available treatment options, which are very effective.
Don’t Miss: Effects Of Too Much Cortisol
Introduction Why Testosterone Is Important
Testosterone might be classed as a sex hormone, but it is crucial to the health and maintenance of your body, especially if youre man .
It is one of the main drivers for physical development when boys hit puberty, encouraging increased muscle mass, hair growth and deeper voices.
Yet this is not all it can do
Testosterone can improve your general health , sexual function and body composition , so it makes sense that should natural testosterone drop, your entire body will be affected.
Now, dont get us wrong it is inevitable that your testosterone levels will start to fall once you hit 30. Its a natural part of aging.
However, when you know that low testosterone is linked to obesity, muscle loss, erectile dysfunction, infertility, reduced sex drive and increased risk of disease then its only natural for you to want to do something about it.
And it is not only men who are at risk. Women are too!
Testosterone drops have been linked to estrogen falls, fertility problems and menstrual issues, as well as changes in health and sexual well-being.
So what can you do? What steps can you take? Below we will show you how to increase testosterone levels quickly and naturally.
Stress Management For Increasing Testosterone
Chronic stress can lead to lower testosterone levels and other mechanisms that accelerate aging in the body. On the other hand, very high testosterone can cause reactions to acute stress and possibly even lead to the onset of mood disorders and substance abuse .
Stress management interventions have the potential to give you more testosterone, so handling your anxiety is not only good for your mind but also your hormonal balance .
The resultant effect on your hormones does depend on other factors, such as your normal response to stress.
Recommended Reading: How To Naturally Boost Your Testosterone
Testosterone Levels In Men
In healthy men, serum testosterone levels range from 300 to 1050ng/dL, peaking in the late teens and early 20s before plateauing and beginning a gradual decline at about 1-2% per year after age 30.
According to the American Urological Association , a level of at least 300 nanograms per deciliter is normal for a man.
Prioritize End Of Night Sleep
Extreme morning people may say you should wake up at 4 a.m. to be productive, but your body says otherwise when it comes to testosterone production.
One study looked at young healthy men and compared getting no sleep to getting eight hours of sleep a night. Weâre sure you can guess which one resulted in lower testosterone levels the next morning .
But beyond total sleep deprivation, sleep restricted to the first half of the night, not the second half, lowered testosterone levels, too.
Researchers compared sleeping from 2:45 a.m. to 7 a.m. and sleeping from 10:30 p.m. to 3:30 a.m. and found when sleep loss happened in the second half of the night, morning testosterone levels were lower.
This is because REM is essential to testosterone production and we spend more time in REM as we move through sleep cycles during the night. If you cut your sleep short by waking up early, or have trouble staying asleep towards the end of the night, you may be sabotaging your testosterone production.
Even more worrying? These results came after just one to two nights of cutting sleep short. So, prioritize getting a full nightâs sleep and minimize any behaviors that could wake you up during the second half of the night to ensure optimal testosterone production.
Don’t Miss: How To Lower Testosterone In Males
Chief Medical Officer Explains Natural Techniques To Boost Testosterone
Testosterone can boost athletic performance, increase sexual drive, and even influence mood. As men get older, average testosterone levels decrease. This can cause loss of muscle, increased body fat, and decreased sexual energy. For many men, these changes can feel like a loss of masculinity.
For this reason, as they get older, many men begin wondering how they increase their testosterone. While there are medications that can boost testosterone levels, these medications come with certain health risks including blood clots, so recently much attention has focused on ânaturalâ ways to increase testosterone. These ways can range from activity and lifestyle changes, to changes in the diet and supplements.
The best way to maintain healthy testosterone levels is to eat a balanced diet, avoid extremes in weight , and exercise regularly.
May Reduce Male Pattern Baldness
Saw palmetto may help prevent androgenic alopecia a type of hair loss also known as male and female pattern baldness in men and women, respectively.
Its thought to work by blocking the enzyme that converts testosterone to dihydrotestosterone , an androgen-type hormone believed to cause this form of hair loss .
Higher levels of androgen hormones like DHT are thought to shorten the hair growth cycle and lead to the growth of shorter and thinner strands of hair .
One small study reports that a daily 200-mg dose of saw palmetto taken with another beneficial plant compound known as beta-sitosterol reduced hair loss in 60% of men with androgenic alopecia compared to a placebo .
In a 2-year study, men with male pattern baldness were given 320 mg of saw palmetto per day or finasteride, a conventional hair loss medication.
A small study also reports a small increase in hair count in about half of the men treated with a saw palmetto hair lotion. However, this lotion also contained other active ingredients, making it difficult to isolate the effect of saw palmetto .
Although promising, the research on saw palmettos effect on hair loss is limited. More studies are needed before strong conclusions can be made.
Summary
Saw palmetto may help fight male and female pattern baldness. Still, it appears less effective than conventional hair loss medications, and more research is needed to confirm these effects.
Read Also: How Long Does Testosterone Pills Take To Work
Whats The Best Testosterone Supplement On The Market
Several supplements are available that are designed to increase testosterone, including Testosterone Support from Roman and Genius Test from The Genius Brand.
Both of these products contain a blend of herbal ingredients and nutrients that can support healthy testosterone levels and promote hormone balance.
However, though both products are formulated with clinically studied ingredients that may help optimize testosterone levels, more research is needed on the effectiveness of OTC testosterone booster supplements.
Keep Body Fat Percentage Between 5% And 15%
Having a body fat percentage above 15% is associated with lower testosterone levels. Having more than that amount of body fat could lower testosterone and lead to other health effects.
Lowering body fat percentage isnt a guaranteed way to raise testosterone: men with lower than 5% body fat tend to have lower testosterone. To test this theory, researchers analyzed bodybuilders preparing for a show. When the bodybuilders body fat percentage dropped below 5%, researchers noticed testosterone dropped.
Read Also: Zarbee’s Sleep With Melatonin Reviews
Medication And Supplements That Boost Testosterone
If food and lifestyle arent enough to increase your testosterone levels, you can also find some supplements to help you. If youre interested in them, we made a comparison between the top testosterone boosters available. You can also read our Testogen review.
Remember that all food consists of numerous components that interact in different ways, some of them still unknown to nutritional science. Supplements will never replace all the ways a healthy diet will keep you in balance.
Spinach To Pump Your Body Full Of Magnesium
Popeye had the right idea. Magnesium, a mineral found in spinach, blocks certain protein from binding with testosterone. As a result, there’s more testosterone that’s usable in your body.
Sign up to the Men’s Health newsletter and kickstart your home body plan. Make positive steps to become healthier and mentally strong with all the best fitness, muscle-building and nutrition advice delivered to your inbox.
You May Like: How Do You Check Cortisol Levels
Supplements To Boost Testosterone
Changes in diet and lifestyle have proven effective in raising testosterone in many men, but there also may be some holistic supplements that can aid this process and support healthy hormone production.
- Tribulus terrestris This herb has been used for centuries in traditional medicine, and some evidence suggests that it may enhance sexual function and libido in both men and women .
- Zinc This mineral is necessary for healthy sperm production, as well as testosterone function . However, its important to note that supplementation with zinc wont help if you already have adequate levels of this mineral.
- Ginger root In one study, 75 men with infertility took a daily ginger supplement. After 3 months, they experienced a 17% increase in testosterone levels . Ginger root also supports digestion and can modulate inflammation.
- Berberine This alkaloid has been shown to improve metabolic syndrome, which can lower testosterone levels in men and women.
- DHEA A precursor for sex hormone production, DHEA levels decrease with age, stress, and other lifestyle factors. If your DHEA is low, your body doesnt have the necessary building blocks for hormones, including testosterone, and your levels will drop.
The Right Vitamin Supplements
A deficiency in the essential vitamin D is commonly associated with low levels of testosterone.
One study involved a group of 54 men either receiving 3,330 international units of vitamin D or a placebo over the course of a year. When the trial ended, the men that were given the vitamin D had significantly higher levels of bioactive testosterone, free testosterone, and total levels of testosterone.
Another supplement to consider is zinc. A deficiency in this mineral has a direct association with low testosterone levels. One study looked at the role of zinc in 37 men experiencing infertility for five years or longer.
Once zinc levels were restored to normal via oral administration of supplements, testosterone was increased along with sperm count. Within two months of treatment, there were nine reported pregnancies. The group that didnt have a deficiency seemed to be largely unaffected by the supplements.
Fixing a zinc or vitamin D deficiency may impact testosterone meaningfully.
Recommended Reading: What Hormones Do The Thyroid Gland Produce
The Case Of Soy And Testosterone
While there is a common belief that eating soy will give you higher estrogen, this is not necessarily the case.
Soy contains plant estrogens or phytoestrogens, which mimic the effects of this female hormone. However, this form of estrogen may not have a negative impact on your health.
On the other hand, soy protein concentrate has been shown to decrease testosterone levels in some studies for this reason, it has been proposed as a possible treatment for prostate cancer. In another study, neither whey nor soy protein caused an alteration in hormone levels .
When it comes to soy, use common sense and moderation, and you should be fine.
Eat Plenty Of Healthy Fats
Although too much body fat isnt good for your natural testosterone production, eating healthy fats have been proven to boost testosterone levels. Healthy fats are also beneficial for lowering the risk of heart disease and bad cholesterol.
Various types of fats, such as monounsaturated and saturated, are a key component to high testosterone levels . Coconut oil, olive oil, dairy, and grass-fed beef are all good sources of these types of fats.
For optimal results, make sure that 20-30% of your daily calories comes from fat, and that youre consuming both monounsaturated fats and saturated fats.
You May Like: Low Dose Estrogen Side Effects
Reduce Stress And Cortisol
Stress is linked with low testosterone. Men who are stressed have high levels of cortisol, which works opposite testosterone. Cortisol is the stress hormone, and it lowers testosterone levels. Multiple studies have shown that high cortisol levels lead to weight gain, which lowers testosterone even further.
Reduce stress, exercise, eat a balanced diet, and get quality sleep. Practice stress management strategies like meditation if you cant change certain stressful aspects of your lifestyle.
May Cause Other Health Problems
In addition to its link to infertility, BPA and other plastics may be related to birth defects and childhood health problems.
There are many different ways that plastics can disrupt healthy embryonal, fetal, or childhood growth because it is able to pass into the placenta and breast milk .
Developing fetuses cant break down BPA, making them more sensitive to exposure. Some evidence suggests that BPA exposure in utero can affect gene expression, which may contribute to a variety of health problems including an increased risk of obesity and metabolic disease .
Low levels of BPA exposure have also been linked to the development of certain cancers, including ovarian cancer, breast cancer, prostate cancer, and colon cancer. Additionally, theres some evidence from test-tube studies that BPA may make chemotherapy drugs less effective .
However, remember that more research is needed to support a better understanding of the effects of BPA exposure on humans.
SUMMARY
BPA exposure has been linked to several health problems, including infertility, obesity, heart disease, type 2 diabetes, and cancer.
While we need more research, BPA does appear to be linked to some negative effects. You may wish to limit your exposure to BPA.
Although eradicating it completely may be impossible, there are some effective ways to reduce your exposure:
Read Also: Spring Valley Melatonin 10 Mg