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

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

They travel from one organ or another place in the body, usually through the bloodstream, and affect many different bodily processes. Tell your healthcare provider if you have any side effect that bothers you or does not go away. This is the most important information to know about Male Excel’s Testosterone Lipoderm Cream. The information provided on this website is for informational purposes and not a substitute for professional medical advice, diagnosis, or treatment. If you have questions or concerns about your health, please talk to your doctor. With testosterone replacement therapy, men tend to regain vitality and lose weight more quickly. Men with low testosterone tend to suffer from a particular set of symptoms.

For more information about the relationship between Hone and the medical practices, click here. Research-backed tools, tactics, and techniques to maximize your health, delivered to your inbox every Monday. And all the other benefits that come with raising your testosterone safely. A great way to shed some unwanted pounds is not to “go on a diet”—which is often perceived as a temporary measure—but rather, to change up your daily dietary lifestyle. It’s a big change, but one that can benefit you greatly in the long run.

20 minutes of exercise done at least four times a week will increase hormone production. Regular physical activity is one of the best ways to maintain healthy testosterone levels. Both resistance training like weightlifting, and cardiovascular exercises such as running or swimming, can increase testosterone. In a 2021 study, zinc supplementation increased testosterone levels and improved sexual function in postmenopausal women with low blood levels of zinc. Garlic contains a compound called allicin which can be useful for lowering your cortisol levels.

Olive oil is a staple of the Mediterranean diet, which may have many health benefits, including a reduced risk of heart disease and cancer. A person’s testosterone level will fall naturally with age, but some medical conditions, lifestyle choices, and other factors can influence the amount of this hormone in the body. If you have any of these symptoms, ask your doctor if it might be related to low testosterone. Because blood testosterone levels can fluctuate, it’s important to do the test in the morning before 10 a.m. In general, a normal total testosterone level is 300 ng/dL or higher.

Zinc can also be sourced from beef and beans, aiding the immune system to combat external threats. Men and women need the proper amount of testosterone to develop and function normally. It is essential to the development of male growth and masculine characteristics. Male Excel’s Testosterone Lipoderm Cream can transfer from your body to others, including children and women. Transference can happen if other people come into contact with the area where Male Excel’s Testosterone Lipoderm Cream is applied. Children and women should avoid contact with the unwashed or uncovered (unclothed) areas where Male Excel’s Testosterone Lipoderm Cream has been applied to your skin. Long-term alcohol abuse can seriously damage the delicate balance of your endocrine system.

Join 1000s of men receiving OHN’s monthly tips and news about men’s health newsletter. The InsideTracker Ultimate + Subscription plan will tell you whether or not your total and free testosterone and SHBG are optimized and provide more personalized recommendations on how to improve them. Ashwagandha is an adaptogenic herb derived from the roots of the Withania somnifera plant. It’s an integral component of Ayurvedic medicine and is linked to reduced stress. As a staff writer at InsideTracker, who delves deep into the world of health and wellness, translating complex scientific insights into engaging and actionable content for readers.

In men, it stimulates muscle growth and contributes to the maintenance of the skin, sex organs and bones. It is also responsible for the development of masculine physical features. High doses of testosterone are secreted in puberty, triggering increased lean muscle mass, sex organ growth, deepening voice and higher energy levels. Although men have 10 to 20 times higher testosterone levels than women, the lower levels in women are crucial to many tissue functions. A 2021 systematic review and meta-analysis of nine studies totaling 206 participants found that low-fat diet decreased testosterone levels in men. [21,22] Interestingly, the effect was stronger in participants with European ancestry. Some research shows that supplementing with I3C may reduce the risk of hormone-driven cancers, especially prostate and breast cancers, by balancing levels of testosterone, estrogen, and progesterone.

That’s a pretty well-known effect of testosterone, but there’s much more to the hormone than upping your jacked levels. Low testosterone—or male hypogonadism—is linked to depleted energy, low sex drive and decreased mood. With around 40 per cent of men over 45 affected, it’s a problem to keep an eye on. While research on the relationship between poor sleep and low testosterone is not conclusive, it’s generally beneficial to maintain good sleep hygiene. Remember to limit screen time and reduce caffeine, alcohol and heavy meals in the evening.

Testosterone, the primary male sex hormone, plays a crucial role in various bodily functions, including muscle mass, bone density, libido, and mood regulation. In honor of Men’s Health Month, Bayhealth Primary Care Physician Abdul Muhaymin Siyal, MD, shares a few ways men can maintain optimal health and vitality as they grow older. Many over-the-counter testosterone-boosting supplements claim to enhance testosterone levels naturally. However, studies reveal that a significant proportion of these supplements lack scientific evidence to support their claims. Only a small percentage of these supplements have data showing an increase in testosterone, while some may even have negative effects2 3 8. Therefore, consumers should be cautious and consult healthcare professionals before using such products.

After 12 week testosterone enanthate results weeks of resistance training, males given whole eggs had higher testosterone and lower body fat than those who only consumed egg whites. Testosterone-boosting foods like oysters, eggs, leafy greens, and fatty fish may help build muscle, improve energy levels, and enhance your overall health. Resistance training, like weightlifting, is known to increase testosterone levels in the short term. Your healthcare provider may recommend testosterone replacement therapy (TRT) if you have hypogonadism, a condition where the body doesn’t produce enough sex hormones. TRT involves taking synthetic testosterone in the form of a tablet, injection, topical gel, transdermal patch, or skin implant.