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

Testosterone: 15 Best Foods To Eat for Better T-Levels

It’s not about cheating aging, or becoming the next action movie hero. Yes, TRT has been said to lower sperm count, especially if taken without precautions. That is one reason why some men are prescribed hCG (human chorionic gonadotropin) alongside TRT to maintain testicular function and fertility potential. Currently, no human data exists, but many in-vitro and animal studies have shown interesting effects with standardized icariin.

Researchers found that D-aspartic acid for testosterone enhanced the hormone levels in animal studies but showed inconsistent results in human trials. Studies suggest that heavy alcohol consumption may reduce testosterone levels. Alcohol also impairs the function of the testicular Sertoli cells that play a critical role in sperm maturation. High exposure to estrogen-like chemicals may also affect testosterone levels.

This will reduce the stress on your body and help you recover so that you can both build muscle mass and lose weight. 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. Regular physical activity not only promotes testosterone production but also enhances overall health.

In fact, numerous things in our daily lives can increase estrogen levels and the conversion from testosterone to estrogen (which happens via the aromatase enzyme). It’s a naturally occurring amino acid, which has a monster amount of scientific studies proving its positive effects in strength output and lean mass gain. Due to over 50% of the bodily PS being in neural tissue of the brain, many claims of phosphatidylserines «nootropic» or brain-boosting benefits have been made. Surprisingly enough, there’s a good amount of evidence which suggests that PS supplementation can improve cognitive functions.

Caloric intake and the amount of dietary fat was kept the same during both diets. If you want to lose weight slowly without really hurting your T-levels in the process, consider a really small deficit of only -15%, which has been shown to have no significant negative impact on testosterone production69. Good news is that you can easily stimulate testosterone production just by losing weight15, in particular losing the fat-mass, not muscle. Generally speaking – though there are some rare exceptions – the higher the fat percentage, the lower the testosterone9–12. So in retrospect, the leaner you are, the more likely you are to have more testosterone rushing in your bloodstream. An increased amount of muscle mass also positively correlates with serum testosterone levels13, so if you burn the fat and build the muscle, you’ll not only look shredded, but you can improve your hormonal health too.

Our unique system utilizes the power of evidenced-based supplements including ashwagandha and fenugreek, and important minerals like zinc and magnesium to help deliver the results you’re looking for. Beyond focusing on sleep and circadian rhythm best practices, there are some other natural treatments to help maintain healthy testosterone levels. Exposure to chemicals that mimic estrogen in the body, such as BPA and certain plastics, can interfere with hormone balance. A study in Environmental Health Perspectives found that men with higher exposure to BPA had lower testosterone levels. Reducing exposure to these chemicals can help maintain hormonal balance.

Because of this rhythm, healthy T levels are dependent upon adequate and consistent sleep. Physical, emotional, or mental stress can negatively affect testosterone production. This is because stress disrupts the hypothalamic pituitary gonadal (HPG) axis, or how the male body signals the testicles to produce testosterone.

One rat study, in particular, showed a staggering 50% reduction in testicular size after they were fed with a diet containing 5% of the calories from alcohol59. Whether you choose to sleep four hours or eight hours, can mean a difference similar to night and day in your T production. After the testosterone is made and done, it travels around in your bloodstream. It was about time I made a comprehensive guide on how to naturally raise the key androgen of the human body; testosterone. You get 120 capsules — a full 30-day supply — with no shipping fees.

Keep sleep debt low, lower stress levels, exercise, and cut down on alcohol. Supplements that may increase testosterone include Zinc, vitamin D, ginger, and ashwagandha. More research needs to be done into the long-term safety and efficacy of supplements, however, as they may not be suitable for everyone. More research needs to be done into the safety and efficacy of supplements, so we recommend focusing on the risk-free natural cures for low testosterone like lowering sleep debt, exercising, and cutting down on alcohol. Research shows UVB-treated mice have higher levels of testosterone. Sunlight also boosts your vitamin D levels, which have been linked to low testosterone. Many of these testosterone-boosting behaviors help to improve your sleep and overall health, too.

The fact of the matter is that it has been scientifically proven that weight-loss has absolutely nothing to do with the number of carbohydrates or other macronutrient trickery. Heck, you can eat the worst sugary snacks for all of your meals and still lose weight as long as you’re in a state of caloric deficit. Protein is vitally important for muscle growth as well as testosterone production.