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

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

From feeling drained by midday to struggling with motivation in the gym or noticing a dip in performance, the root cause could very well be low testosterone. Yet, it’s a subject that tends to be brushed aside or misunderstood, leaving countless men searching for solutions. As testosterone naturally fluctuates over time, it’s easy to overlook how it affects everything from energy levels to confidence. Understanding this challenge and finding the right approach is more important than ever.

But did you know that creatine can also help raise your testosterone? Not only the exercise-induced T-levels but also your resting baseline. Creatine is – right after protein supplements – the most popular supplement used by bodybuilders and various athletes. When buying forskolin or coleus supplements, make sure its standardized to at least 20% active ingredient. Also, don’t be bummed by the reviewers who say it doesn’t help with weight-loss, no supplement really does and the claims of forskolin doing that originate from the Dr. Oz show. We all know what kind of people buy supplements recommended by that fool (the nutcrackers).

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). More importantly, onion and garlic activate luteinizing hormone, which helps spur the production of testosterone. High in flavonoids—powerful antioxidants that help regulate cellular activity and combat pesky free radicals that wreak havoc on your system—onions, as well as garlic, also aid in the increased production of healthier sperm. We pack our foods in it, drink our water and other beverages from it. In fact, it’s so ingrained in our lives that it’s started to leach into our bodies—literally. Knocking back too many cold ones can lower testosterone levels.

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. Getting good sleep is as important for your health as diet and exercise. Because of the potential toxic effects of alcohol, especially on the male reproductive system, it’s important to consume it sparingly. You’re probably most familiar with testosterone as the sex hormone responsible for defining “manhood.” And yes, it does. Maintaining the right level of testosterone can be challenging. Healthy women make up to 300 micrograms of testosterone in their ovaries and adrenal glands every day.

If you suspect you have low testosterone or are experiencing symptoms related to hormonal imbalances, it’s recommended to consult your healthcare professional who can run labs to assess your hormone levels. Fatty kinds like salmon, tuna, and mackerel are rich with vitamin D. It’s a natural testosterone booster because it plays a crucial role in hormone production. Following a nutritious diet and healthy lifestyle using some of the tips outlined above can help optimize testosterone levels and promote overall health. Exercise is one of the most effective ways to prevent many lifestyle-related diseases. During puberty in people assigned male at birth, testosterone is one of the main drivers of physical changes like muscle development, voice changes, and hair growth. People assigned female at birth produce testosterone but in lower quantities and have higher levels of estrogen, another hormone.

Even 20 minutes a day of high-intensity interval training will boost your testosterone and start to build healthy, lean muscle. Another human study followed, where 75 healthy and 75 infertile men, were given 5 grams lack of testosterone symptoms – www.leristrutturazioni.it, ground up Mucuna Pruriens for 90 consecutive days. The results showed that testosterone levels increased significantly (38% in infertile men and 27% in healthy men). Luteinizing hormone (LH) also increased (41% in infertile males and by 23% in healthy males). And prolactin decreased (-32% in the infertile group and -19% in healthy group)224. Similar results were seen in a human study where Mucuna increased testosterone levels by 38% in infertile men 225.

A healthy balance of protein, fat, and carbs can help optimize your hormone levels and support your overall health. Ashwagandha is an adaptogenic herb that helps enhance the body’s ability to deal with stress and reduce cortisol levels. Research shows that it also promotes youthful vigor, enhances muscle strength and endurance, and increases testosterone levels. If you want to normalize your hormone levels and naturally boost your testosterone, the first thing you need to do is kick the sugar habit immediately. It has been reported that the average American takes in 12 teaspoons of sugar a day (about two tons of sugar in a lifetime), and sugar has been linked to depleting tesosterone levels in several ways. To maintain healthy testosterone levels, it’s important to consume good-quality protein sources.

In addition to avoiding bad habits, try taking on some new ones that help you relax and feel happy. Laughter is a great way to reduce stress, which will lower cortisol and increase testosterone. Your body cannot make both at once, so testosterone levels and cortisol levels are always inverse. Therefore, the higher your testosterone, the lower your cortisol. However, that doesn’t mean that all carbs are a healthy choice.

Sugar leads to higher insulin, and insulin leads to lower testosterone. The more you cut high-sugar items out of your diet, the higher your testosterone will be. 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. Vitamin D is crucial for the development of the sperm cell and maintenance of high sperm count and quality. A lot of men who suffer from low testosterone symptoms discover that they are deficient in vitamin D as well. Also, focus on exercises that work a large number of muscles at once to further increase the intensity.

D-Aspartic acid is an amino acid that has been studied for its potential to temporarily increase (10) testosterone levels, particularly in men with low levels. However, more research (11) is needed to fully understand its effects and if it is a beneficial long-term solution for low testosterone levels. Plus, pomegranates are high in flavonoid antioxidants, which may help protect testosterone-producing cells from damage and even increase testosterone production. Thankfully, there are many natural ways to help boost your testosterone levels. Bisphenol-A (BPA) is a chemical found in some plastics, cans, and other food packaging. After 6 months, men who worked around BPA every day had lower testosterone levels than men who didn’t. An article from the journal Current Opinion of Endocrinology, Diabetes and Obesity relays that getting enough sleep and at the right times are two of the most effective natural ways to raise testosterone.