13 Top Testosterone-Boosting Foods

6 Evidence-Based Methods to Increase Testosterone Naturally

If you don’t eat enough calories, your body can’t produce adequate amounts of testosterone. In fact, long-term calorie restriction is connected to lower testosterone levels (12). Processed foods are filled with bad chemicals and ingredients that lower your testosterone, making what you eat imperative to your testosterone production. Certain foods, like soy and mint, can even decrease your testosterone levels (8, 9).

Vitamin D is actually a hormone and is used by your body in a variety of ways. When your Vitamin D levels are low, testosterone levels will be low too. While many people believe that following a low-fat diet is key to weight loss, it’s not the best choice for men who want to increase their testosterone levels. The key is to work very hard during the work sessions and rest during the breaks. Alternating these intense sessions with short breaks will not only increase testosterone production but also help you lose weight. To see the benefits of these workouts, maintain consistency in your exercise routine.

When testosterone levels are low, muscle mass decreases, and body fat increases. Bone mass also decreases, which can lead to osteoporosis and bone fractures. Implementing these 7 tips can greatly enhance testosterone levels for men.

Getting active yields lots of benefits, from improved mood, weight control, and fitness to increased testosterone levels in men. Strength and endurance training (cardio) can both increase testosterone. Fatty tissue produces aromatase, so the more fatty tissue the body has, the most aromatase it has. This is one reason why overweight men have a lower sex drive than those in healthy weight ranges. Fortunately, when fatty tissue is reduced, testosterone levels automatically increase. A diet rich in healthy fats, proteins, and whole foods while limiting processed foods and sugars can enhance testosterone production.

A 2021 study involving 30 male athletes compared testosterone levels in those given egg whites compared to those given whole eggs. After 12 weeks of resistance training, males given whole eggs had higher testosterone and lower body fat than those who only consumed egg whites. 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.

While injecting yourself with testosterone is an option, it can often come with negative side effects. The best ways to improve testosterone are through natural means, that work in conjunction with your body. Of course, on the other end of the spectrum, you have men with body fat that’s 30% ore more, which isn’t doing any good for your testosterone either. In the end, both extreme ends cause your testosterone to plummet.

One way to improve your posture is through resistance training, which also increases your testosterone levels. Improving your posture also has a metal component to give you more confidence. Certain prescription drugs are tied to negatively impacting your testosterone levels and libido. Specifically, SSRIs (serotonin reuptake inhibitors) are bad for your reproductive health and decrease androgens (53).

The RISE app predicts your circadian rhythm each day, so you can see when your body naturally wants to wind down for bed and go to sleep. You can then sync up your meals, light, and sleep-wake times to match. But beyond total sleep deprivation, sleep restricted to the first half of the night, not the second half, lowered testosterone levels, too. Below, we’ll explain how you can increase your testosterone naturally and how can i increase my testosterone naturally the RISE app can help. PCOS is a common condition affecting 4%–20% of women of reproductive age worldwide. Symptoms include reduced fertility, irregular periods, excess facial hair, weight gain, male-patterned baldness, anxiety, and depression. Testosterone is a sex hormone found in both men and women which plays an important role in the health of your body and mind.