How to Increase Testosterone Naturally: 10 Ways

8 Ways to Naturally Increase Testosterone: Exercise, Diet, Sleep

Strive to sleep until this time to stop sleep loss at the end of the night from tanking your testosterone production. Use RISE to find out your individual sleep need and how much sleep debt you’re carrying. We recommend keeping sleep debt below five hours to maximize energy levels, and to give your body the chance to produce enough testosterone.

Testosterone is the main male sex hormone, but females also have small amounts of it. Though some healthcare providers will prescribe testosterone replacement therapy to compensate for the imbalance, others recommend the gradual discontinuation and substitution of the opioid. Opioid drugs sometimes prescribed to treat chronic pain are known to decrease T levels. They do so by suppressing the hypothalamus-pituitary-adrenal (HPA) axis, a trio of endocrine organs that interact in a feedback loop to regulate the body’s stress response. It does not take into account factors such as body composition, ethnicity, sex, race, and age. Even though it is a biased measure, BMI is still widely used in the medical community because it’s an inexpensive and quick way to analyze a person’s potential health status and outcomes.

The exertion of your muscles to push or pull weights releases a flood of anabolic hormones into your bloodstream, including testosterone. This helps improve your body composition, build more muscle, and lose more fat. Anabolic steroids, nutrakey antler test which are synthetic testosterone, are sometimes misused to enhance muscle-building or athletic performance. They increase testosterone but come with many side effects, like male breast growth, heart problems, high blood pressure, and testicle shrinking.

If you can follow these steps, you are going to see great results in naturally boosting your testosterone levels. While you want to eat more foods that boost testosterone, the following foods you want to avoid in order to support your T levels. The consumption of complex carbohydrates is important for optimizing testosterone levels and maintaining energy.

Testosterone levels may drop as quickly as 30 minutes after you drink alcohol. Heavy alcohol use can lead to reduced testicular function and testicular atrophy. Some research shows that low vitamin D levels may be linked to lower testosterone levels. High-intensity interval training (HIIT) can be very effective as well, although all types of exercise should work to some extent. Supplementing with L-glutamine is known for enhancing exercise performance, maintaining acid-base balance and increasing the storage of glycogen in muscle. Our team aims to be not only thorough with its research, but also objective and unbiased. Once dismissed as a rare condition affecting older men, low T (testosterone deficiency) is now understood as a far more widespread issue.

Alcohol also impairs the function of the testicular Sertoli cells that play a critical role in sperm maturation. Refined grains have a low nutritional value, and studies show that, like sugar, they can negatively impact blood sugar levels and lead to insulin resistance. We know that diabetes can cause low testosterone levels, which is why it’s much better to stick to complex „good” carbohydrates.

However, too much caffeine can have a detrimental effect on your cortisol levels (32). In 2012, an article concluded that high-intensity interval training produces more free testosterone than steady-state cardio (13). Another 2017 study examined the effects HIIT training had on male athletes and concluded it to increase free testosterone and muscle power (14).

According to a 2020 literature review, the effects on testosterone levels can vary based on several factors, including the type of exercise and the training intensity. Exercise is one of the most effective ways to prevent many lifestyle-related diseases. Your body’s circadian rhythm essentially resets itself every night and releases chemicals like cortisol, which contribute to the overall hormone balance that can prevent low T levels. Research shows that when your liver does not function optimally, it affects your testosterone output. That’s because the liver holds an enzyme that conjugates the 17beta-hydroxyl group of testosterone. In addition to weight training, combining this with interval training is the best overall combo to increase HGH. In fact, interval training has been proven to not only boost T levels, but it helps keeps your testosterone elevated and can prevent its decline.

It has been shown to increase testosterone levels naturally while also improving energy, endurance, and stamina, making it a must-have for any testosterone booster. One of the most well-known benefits of TestoPrime is its ability to support muscle growth. Testosterone is a key hormone responsible for muscle protein synthesis, which directly impacts the development of lean muscle mass. By boosting testosterone, TestoPrime may help improve workout performance and recovery, leading to better gains in strength and muscle size over time. Testosterone levels naturally decline between ages 30-40, and may also be caused by certain medications, conditions, and injuries. Common symptoms of low testosterone include lower libido, reduced sperm count, erectile dysfunction, and increased body fat.