Guide to Boosting Your Testosterone Levels Naturally

Posted by Jessica Mendez, Updated on January 13th, 2023
Reading Time: 5 minutes

A happy man sitting on a beach

When it comes to male hormones, testosterone is the most important one. It regulates many critical bodily functions, including sex drive and sperm production, fat distribution, muscle mass, and strength. The higher your natural testosterone level, the better you will feel. Natural testosterone levels in the body can fluctuate dramatically. It will peek in the morning and dip in the evening. Also, as you age, your body's level of testosterone decreases. This is normal and the primary reason most men become increasingly tired and weak as they age. However, this does not imply that there is nothing you can do to prevent low testosterone. If you are getting older or wish to feel better in your day-to-day life, we will give you a guide to boosting your testosterone levels naturally.

Make Sure Your Diet Is in Check

An unbalanced diet and poor food choices can significantly reduce your natural testosterone production. When we say unbalanced, we mean a lack of vitamins and minerals and a lack of healthy fats and protein in your diet. Most people today consume an excessive amount of carbs and saturated fat. This is mainly because these two macronutrients are in almost all highly palatable foods we like to eat. If you change out some of these highly palatable foods with a few healthy alternatives, you will be able to boost your testosterone levels with little effort naturally. It would help if you tried to incorporate the following foods into your diet:

  1. Fatty fish:  This food is high in omega-3 fatty acids, zinc, and vitamin D. These vitamins, minerals, and healthy fats are essential for hormonal health. Furthermore, fatty fish are high in protein which is great since many people don't get enough of it in their diets. At least not from natural sources.
  2. Leafy green vegetables: They are a great source of micronutrients, including magnesium, which helps maintain normal testosterone levels in older men, as well as fiber. Magnesium can decrease oxidative stress, which in turn may increase testosterone. Try to include leafy green foods rich in minerals such as magnesium. Foods like spinach, kale, and collards will help you get all the vitamins and minerals you need.
  3. Shellfish: Oysters, clams, and other shellfish may aid in testosterone maintenance due to their high concentrations of zinc, selenium, and omega-3 fatty acids. Shellfish, like fatty fish, is high in protein, but depending on the type, it may also contain carbs. Shrimp, for example, is high in protein but low in carbohydrates, whereas oysters can be high in both proteins and carbohydrates.
Salmon with vegetables on the side, on a plate

Eating healthy is good for boosting your testosterone levels naturally.

Try To Get Enough Sleep

Sleep deprivation can severely impact your body's ability to generate testosterone. This is in addition to all the other adverse effects it can have on the chemical balance in your body. According to research, your testosterone levels can plummet by up to 15% after only a week of poor sleep. When you compare this to the natural decrease in testosterone that occurs with age, which is around 2% per year, it is clear how harmful it can be. After only one week of inadequate sleep, your testosterone levels will be the same as a man 12 years your senior.

Over the year, a lack of sleep combined with low testosterone has been linked to several chronic illnesses. Thus, it is critical to prioritize sleep. It will make you feel much better while keeping your testosterone levels stable. Every night, people should aim for 7 to 8 hours of sleep. If you have difficulty getting enough sleep, you should see your doctor.

Exercise and Lift Weights

Exercise is one of the most effective strategies for maintaining a healthy body. In fact, according to research, men of all ages who exercise regularly have higher testosterone levels. There are a few reasons why this is. The first reason is that increased muscle mass contributes to testosterone production. That is why exercise plays a big part in increasing longevity in older men. The more muscle you have as you age, the slower your testosterone levels will go down. The second reason weightlifting can boost your testosterone levels naturally is that it increases your general fitness.

A man preparing to deadlift a weighted barbell because exercise a great way of boosting your testosterone levels

Weightlifting is more effective than dieting in increasing testosterone levels.

A recent study on overweight men found that increasing their level of physical activity was more beneficial than just dropping some pounds. This means that you need to move more for the best results, not just eat less. Lifting weights is the most effective form of exercise for boosting testosterone levels in the short and long term. Nevertheless, any form of physical activity should yield results. High-intensity interval training (HIIT) and other forms of cardio that focus on building fast twitch muscle fibers may be especially beneficial.

Try To Keep Stress to a Minimum

According to the research, one of the primary causes of low testosterone is the hormone Cortisol. This hormone, also known as the stress hormone, occurs when we are under stress for extended periods. Increased cortisol is not good for your body because it interacts with testosterone in a seesaw fashion. That is to say, as your testosterone increases, the cortisol falls, and vice versa. Stress and elevated cortisol levels may also lead to more food consumption, weight gain, and the accumulation of dangerous body fat around your organs. These factors can even further negatively impact the production of your natural testosterone.

A stressed-out man's silhouette

A high cortisol level will significantly lower your testosterone levels.

To reduce cortisol levels in your body, try to relax more. If you find yourself in stressful situations often, try to find a way to make them less stressful, take a break from them, or avoid them entirely. This is the only way to achieve optimal health and hormone levels. Focus on a whole-food diet, regular exercise, decent sleep, time off, a balanced lifestyle, and everything else we've covered in this guide to boosting your testosterone levels naturally.

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