Get A Good Nights Sleep
You cant overestimate the power of a good nights sleep. Science has shown that having a good eight hours or more positively impacts testosterone levels.
Lab studies have shown that only five hours of sleep a night result in a 15% reduction in testosterone levels. A separate study showed that only 4 hours of sleep resulted in a borderline deficiency of testosterone .
This just underscores how important a good nights sleep really is to healthy testosterone levels.
Get Enough Exercise To Increase Testosterone Levels
For exercise to really boost your testosterone levels, take the following steps:
- Use compound movements, such as squats, rows, and chest presses. These use multiple muscle groups and stimulate testosterone release more than isolation movements.
- Lift heavy weights that fatigue you in less than 12 reps and perform at least three sets. If you go even heavier and can only muster six to eight reps each set, the better.
- Take rest days, and leave at least 48 hours between working the same muscle groups.
Complement your efforts at the gym with positive food choices. Opt for lean proteins — such as poultry and fish — whole grains, fresh produce, and healthy fats found in avocados, olive oil, and nuts. These dietary changes fuel your workouts. Plus, when you avoid added sugar, refined carbohydrates, and saturated fats, you support a healthier body weight.
Strategies To Naturally Increase Testosterone In Women
Testosterone is an important male sex hormone, but its vital to women too. In women, it is the adrenal glands that produce testosterone, rather than the gonads, for obvious reasons .
It is critical to maintain a healthy testosterone level as women age. Low energy, low libido, mental health issues, and osteoporosis are all serious issues associated with low daytime testosterone levels . While there arent exactly gender-specific ways to increase testosterone levels, women can use these techniques:
If, as a woman, you have low testosterone levels, then there may be a medical reason for this, including:
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Get Plenty Of Restful High Quality Sleep
Getting good sleep is just as important for your health as diet and exercise .
Sleep quality may also have major effects on your testosterone levels. In fact, one study involving 2,295 teenage boys and men found that impaired sleep could be linked to lower levels of testosterone .
The ideal amount of sleep varies from person to person, but a small 2011 study found that sleeping only 5 hours per night was linked to a 10%15% reduction in testosterone levels .
Interestingly, one study involving older men found that increased sleep duration of up to 9.9 hours was associated with increased testosterone levels. Conversely, sleeping more than 9.9 hours was actually tied to lower testosterone levels .
Although some people seem to do fine with less sleep, most research recommends aiming for at least 7 hours of sleep every night .
Its important to get plenty of high quality sleep to maintain healthy testosterone levels and optimize overall health.
Surround Yourself With Hot Women
Depending what end of the gene pool your dad doused his hose in before you were conceived might matter here. Because if youre one ugly S.O.A.B its gonna be a tough ride, bro. But if youve got more handsome DNA than the inside of Prince Charmings Fleshlight youll be A-Okay.
What were talking about is surrounding yourself with hot women. Genuine 10/10 smokers that youd drag your nuts across hot coals just to see naked. Why? Well, other than just because tiddies are awesome, it will raise your testosterone.
Thats what scientists are saying anyway . Dang, who wouldnt want to be one of those test subjects? Itd be way better than being part of the group seeing what the max barbell to shin threshold is.
But dont go thinking its a good idea to start settling down, even if your chick is majorly hot. Did you know that being in a committed loving relationship could plummet your T down by 21%? Well, now you do!
So play the field like the alpha you were born to be bro, save the romance for the puny little betas.
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Best Ways To Naturally Boost Testosterone
Testosterone is the foundation of men and plays a critical role in their health. Research shows that it improves libido, muscle building, heart health, motivation, immunity, and brain health.
Today, low testosterone is on the rise, and its even more common to see it in young males. Low testosterone is detrimental for your health, correlated with anxiety, metabolic syndrome, depression, fatigue, and low sex drive.
This decline in testosterone is for numerous reasons, including lack of exercise, a bad diet, stress, and environmental endocrine disruptors. Thankfully, it can be mostly solved with a few lifestyle tweaks.
Below, youll find the 36 best science-backed ways to boost testosterone and maximize your health.
What Happens When A Mans Testosterone Is Low
Lower than optimal testosterone levels have many effects on your health. These are the most common ones:
- Reproductive health: Men with low testosterone levels often lose their sex drive. You also experience a low sperm count and erectile dysfunction .
- Vitality: When male hormone levels experience a dip, your energy levels sink, too.
- Obesity: High body fat is both a symptom and a cause of low testosterone.
- Loss of muscle and bone: Testosterone is key in the maintenance and production of muscle mass and bone, for both men and women .
- Mood disorders: Low levels of testosterone have been linked with a raised incidence of anxiety and depression.
Testosterone levels tend to drop with age, causing some additional problems due to the loss of muscle mass and bone density. Its a natural part of the aging process in men and doesnt necessarily require any action, such as hormonal therapies .
You can give yourself a boost to get your testosterone levels as high as possible through food and lifestyle choices, though.
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Faqs On Foods For Testosterone
Some of the testosterone-rich foods are Ginger, Oysters, Pomegranates, and green leafy vegetables.
In order to boost your testosterone fast, you should exercise regularly, eat protein and reduce your stress.
Alcohol, bread, pastries, soy products, and desserts are the foods that decrease testosterone.
Bananas are a great source of energy and increase testosterone which helps improve your libido.
A normal testosterone level depends on your age group. For 19 years or older, the range is 265-923. For teens, it is 208.08 to 496.58.
Address Underlying Medical Conditions
Certain conditions that are bad for your overall health also spell trouble for your testosterone levels.
Men with diabetes are twice as likely to have low T . Similarly, men with heart disease are twice as likely to have low testosterone than men without heart disease .
The lesson: If youve been diagnosed with a health issue, follow your physicians recommendations.
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How To Choose A Testosterone
There are several key factors to consider when shopping for a supplement to help increase your testosterone levels, including:
- Ingredients. When it comes to increasing testosterone levels, some ingredients have more research than others. Be sure to look for products containing researched ingredients.
- Dose. Choose supplements that contain ingredients in doses that have been shown to be safe and effective.
- Quality. Look for products made from reputable companies are CGMP-compliant. When possible, opt for products that are third-party tested to insure purity and accuracy.
Most importantly, talk with a healthcare professional before taking any new supplements.
Not only can they help you choose the best supplement for your individual needs, but they can also warn you about any ingredients that may interact with other medications youre taking.
Its best to talk with a healthcare professional if you suspect you may have low levels of testosterone or if youre experiencing symptoms such as:
A healthcare professional can test your blood levels to determine whether you have low testosterone and develop a treatment plan to address your needs.
They can also evaluate whether other factors or conditions could be contributing to your low testosterone levels and whether those conditions need to be addressed.
Be Aware Of The Medications You Use
Most people know the type of medication they use, but they dont always know its full impact on the body. Many prescription medications can interfere with the natural production of testosterone in the body. Check with a doctor or read through the potential side effects to determine if low testosterone levels are a side effect.
Some of the most common medications that interfere with testosterone production include Cimetidine, Spironolactone, and Ketoconazole. There are also chemotherapy drugs, antidepressants, and opioids that can negatively impact testosterone in the body. Individuals that have to take any of these medications should not abruptly stop using them, as it can have even more side effects during withdrawal. Speak with the doctor before going off of any medicine.
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Get Enough Quality Sleep
It should come as no surprise that sleep is good for you. Studies show that shut-eye benefits the brain, metabolism, and heart its crucial to preserving your health, including your sexual health.
Sleep is a natural testosterone booster. Thats because your body produces most of your testosterone during sleep. So if youre not getting enough sleep or your sleep is low quality , you might see your testosterone levels decline .
Getting More Vitamin D And Zinc
In one study, subjects who received vitamin D supplementation showed significant increases in testosterone compared to those in the control group. The American Academy of Family Physicians recommends that men with low testosterone get 600 IUs of vitamin D daily and also 11 milligrams of zinc, another testosterone-boosting mineral, per day. You can opt to eat more foods rich in zinc, which includes meat, poultry, shellfish, whole grains, beans, and nuts or take a zinc supplement. Both vitamin D and zinc supplements are available over the counter.
What Is The Best Natural Testosterone Booster
You can look to increase levels of zinc and vitamin D with diet. Both have been shown to boost testosterone naturally.
There are a lot of solutions available over-the-counter to help you naturally increase testosterone levels. Herbal supplements with added minerals and vitamins are also effective.
There are many on the market currently, but the most popular are Testogen, Test RX, and Testo Prime.
Olive Oil And Argan Oil
Cooking with and adding extra virgin olive oil to your food are natural ways to increase testosterone. Olive oil is an anti-inflammatory and high in antioxidants, but it also contains elevated levels of oleuropein, a testosterone-loving bitter.
One study found that Moroccan men who added olive oil to their diets saw an increase in testosterone levels by 17%. This study also substituted Argan oil for olive oil, and the testosterone levels increased by about 20%.
Add eitheror bothto your daily consumption for a quick boost of testosterone.
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Does Masturbation Decrease Testosterone
There is a lot of conflicting advice around this. It started with the idea that athletes would abstain from sexual activity before big competitions.
Hormone and metabolic research have shown that there is a clear link between testosterone and sex drive. The metabolic research is less clear on causation vs correlation. Some studies have shown that T levels actually rise after sexual intercourse .
It is also true that having a naturally higher level of free testosterone increases sex drive, so it is still unclear if it is a cause or an effect.
How To Increase Testosterone Very Fast In Home
Testosterone plays an important role in the lifetime of human males. It is primarily a male sex hormone that looks after sexual health, aids in sperm production and other secondary sexual characteristics.
Apart from that it also induces muscle growth and looks after fat distribution. It also looks after bone density and its health.
Therefore, it is necessary to maintain testosterone production. Here are some of the ways in How to increase Testosterone very fast in the body.
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Increase Good Cholesterol Levels
Its well known that increasing good cholesterol is good for your health, while bad cholesterol is not. What you may not know is that its good for your testosterone as well.
This study shows that high levels of HDL have a direct correlation with healthy testosterone levels. So, eating food that gives you a lot of HDL, such as beans and legumes, whole grains, fish, nuts, olive oil, berries, and walnuts, makes for a healthy diet based on increasing this vital hormone.
However, be aware that overeating food that gives you good cholesterol may have the side effect of causing cardiovascular diseases, so talking to your doctor is a brilliant idea before you dig too deeply into this new diet.
Be Less Than 15% Bodyfat
Its no surprise that having too much body fat is damaging to your overall health and testosterone production . However, having too little body fat is bad as well. This is common in bodybuilders when theyre prepping for a show who achieve drastically low levels of body fat .
Of course, on the other end of the spectrum, you have men with body fat thats 30% ore more, which isnt doing any good for your testosterone either. In the end, both extreme ends cause your testosterone to plummet.
Make sure youre at a healthy body fat level thats not too high or too low. For most men, this will be somewhere between 10-20% body fat, ideally closer to 10%.
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Founder, Origin Health. Nurse Practitioner, Living Young Center.
There are many ways to bring your testosterone levels back into a healthy range. This includes taking medications or supplementing with hormones. But, you can help your body produce its own without taking medications or hormones, just by changing your lifestyle and supplementing with vitamins, minerals, and other nutrients. By doing this, you can have noticeable results in as little as 24-48 hours.
May Reduce Symptoms Of Some Mental Health Conditions
Some evidence suggests that ashwagandha may help reduce symptoms of other mental health conditions, including depression, in certain populations.
In one study, researchers looked at the effects of ashwagandha in 66 people with schizophrenia who were experiencing depression and anxiety.
They found that participants who took 1,000 mg of ashwagandha extract daily for 12 weeks had greater reductions in depression and anxiety than those who took a placebo .
Whats more, findings from another study suggest that taking ashwagandha may help improve total symptoms and perceived stress in people with schizophrenia .
Limited research from 2013 also suggests that ashwagandha may help improve cognitive impairment in people with bipolar disorder. However, more research is needed .
Additionally, a study from 2012 found that stressed adults who took 600 mg of ashwagandha extract per day for 60 days reported a 77% reduction in symptoms of depression, while the placebo group reported a 5% reduction .
However, only one of the participants in this study had a history of depression, so the relevance of the results is unclear.
Although some findings suggest that ashwagandha may have some antidepressant effects in certain people, you should not try to use it as a substitute for antidepressant medication.
If youre experiencing symptoms of depression, talk with a healthcare professional so you can get any help or treatment you may need.
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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.
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.