Naturally Boost Testosterone Tips, Lifestyle Changes

Naturally Boost Testosterone Tips, Lifestyle Changes

So, maintaining normal levels of the essential hormone—which vary from person to person—is crucial. When we face stress, our adrenal glands secrete cortisol to prepare our bodies and minds to handle the stressful situation — the primal fight-or-flight response. In small dosages, cortisol is fine and even useful, but elevated cortisol levels for prolonged periods can do some serious damage to our bodies and minds. One area that seems to take a hit when cortisol is high is our testosterone levels. Several studies have shown a link between cortisol and testosterone. When cortisol levels are high, testosterone levels are low; and when testosterone levels are high, cortisol levels are low. Eating a healthy diet will also help you maintain or lose weight, which will also boost testosterone.

A study published in 2020 found that less than one-quarter of supplements studied had no evidence to back their claims. Maintaining a healthy weight, exercising, and limiting stress can also help promote healthy hormone levels. There is not enough data to suggest an exact number of whole eggs to eat per day to raise testosterone. However, the males in this study ate three whole eggs immediately after each of their thrice-weekly resistance training sessions. While you can take boron in supplement form, foods like avocado and prunes can provide almost as much per serving.

Additionally, constant dieting or overeating may disrupt your testosterone levels. In an Iranian study, 30 healthy non-athlete males were randomly divided into placebo and glutamine supplementation groups and put through the same three days a week eight-week resistance training program. Both groups increased in performance, but the glutamine groups showed greater increases in lower- and upper-body strength, explosive muscle power, blood testosterone, IGF-1, and HGH compared to the placebo group.

The researchers found that men who ate eggs daily increased their testosterone levels. A review published in 2019 found that onions may help male testosterone levels. The study authors found that onions increase the production of luteinizing hormone, enhance the antioxidant defense mechanism in the testes, and defend against inflammation and insulin resistance.

Lower your cortisol by managing stress through relaxation techniques, like deep breathing or meditation. Make time to have fun with your family and friends, and find the relaxing methods that work for you. Also, focus on exercises that work a large number of muscles at once to further increase the intensity. Most users start noticing improvements within 4–6 weeks of daily use. Full benefits may take up to 3 months, as consistent use supports long-term results. Men with diabetes are twice as likely to have low testosterone levels (34). Similarly, men with heart disease are twice as likely to have low testosterone than men without heart disease (35).

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). Getting into a healthy weight range is arguably the most important factor you have control over for naturally optimizing  your testosterone levels. Other factors—such as your diet, alcohol or drug use, body weight, and activity level—you can control. Environmental factors and unhealthy lifestyles can contribute to low testosterone levels. Your levels are considered low when a blood test shows testosterone levels below 300 nanograms per deciliter (ng/DL) for males and 15 ng/DL for females. You may have a condition called hypogonadism if your levels are lower than that.

Still think testosterone therapy turns guys into roid-raging gym rats? One of the most persistent myths around TRT is that it makes men overly aggressive or “unnatural.” The reality? A 2020 meta-analysis found that TRT significantly improved depressive symptoms in men with low testosterone.

Testosterone production is regulated by the hypothalamus and the pituitary gland in the brain, which release hormones that signal the testes (or ovaries in females) to produce testosterone. Testosterone is a hormone produced by your body that is responsible for male health. Without high testosterone levels, your motivation, body composition, and even success take a plunge.

The app can tell you when you’ll have more energy and when you should skip the gym and focus on winding down. When previously sedentary males increased their weekly running to about 35 miles per week, their testosterone levels decreased. More research needs to be done, but clearly, there’s a middle ground somewhere. Here’s how to build up my testosterone to boost your testosterone levels without supplements or injections. Adequate hydration is paramount for sustaining testosterone levels, emphasizing the crucial interplay between hydration and hormonal health for overall physiological balance. Just like your sleep schedule, getting enough sunlight on a daily basis is another highly overlooked aspect that impacts healthy levels of testosterone. Having more sex boosts testosterone levels and it also comes with many other health benefits, such as improving your immune system and mood.

Pomegranate juice, olive oil, and onion may also boost the hormone. Light exposure first thing is great for your sleep and circadian alignment — which boost testosterone levels — but light can also boost production of the hormone directly. Research has found after eight nights of getting five hours of sleep a night, testosterone levels are reduced by 10% to 15% in young healthy men. And the more you sleep, the more your testosterone increases — all the way up to sleeping for 9.9 hours. For healthy testosterone levels and optimum health, doctors recommend that young men get at least 7-10 hours of sleep per night. Eating a balanced diet plays another key role in affecting testosterone production.