Lifestyle Changes That Can Increase Testosterone Levels University of Utah Health

10 Ways to Boost Your Testosterone Levels Naturally Your Community Pharmacy

Food aside, it turns out there are some simple lifestyle changes that can help sustain and even boost T levels. Wells points to studies that show weight training or even bodyweight circuit sessions can cause a short-term increase in testosterone. If you mostly focus on cardio, it might be time to mix things up. 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. Testosterone is a critical hormone for male sexual development and has been linked to hair loss, beard growth, and sex drive.

With that in mind, there’s solid research showing that working out does increase testosterone levels for people assigned male at birth. In one 2012 study, for example, researchers noted higher testosterone levels in physically active men compared to those who were sedentary. And a more recent study found exercise to be more impactful than calorie restriction when it came to increasing testosterone levels in men who were obese.

In fact, almost half of men over the age of 80 have low testosterone. But younger men can be troubled with symptoms of low testosterone, too — especially those who are overweight or have certain underlying health conditions, like diabetes and sleep apnea. Chronic stress can also negatively impact testosterone levels and libido. High stress increases cortisol, a hormone that can interfere with testosterone production. There are a variety of lifestyle treatments involving exercise, diet, and sleep that have been shown to increase testosterone levels. In this article, we list the best foods for increasing testosterone levels.

This is likely due to exercise’s already positive effect on testosterone. 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. It’s important to note that the causes of low testosterone can differ between males and females, and the symptoms may also vary.

You can boost testosterone fast by getting enough sleep, as morning testosterone levels are impacted after only one night of sleep loss. Testosterone levels are also elevated directly after heavy resistance training. Long term, focus on keeping sleep debt low, cutting down on alcohol, and lowering stress levels. With alcohol consumption impacting testosterone levels, cutting back on alcohol may help increase testosterone naturally. As a bonus, reducing your alcohol intake may also improve your libido, preventing “whiskey dick,” and can improve sperm health, as alcohol intake may affect male fertility.

Often, we find that anxiety or depression – not hormonal imbalances – are the root cause of low-T-like symptoms. Suppressing your emotions can interfere with normal functions, such as focusing at work or maintaining an erection. If you truly have low-T, underlying stressors can make symptoms worse. Low-T clinics also tend to overtreat, making blanket recommendations around the greatest bodybuilder of all time patient’s total testosterone and not their individual health needs. A study by the Institute of Sports Science and Clinical Biomechanics hammers this home. Just remember, if you’re new to weight training, don’t dive in headfirst! Ask for guidance from a qualified trainer to ensure your form is correct, and to limit the chances of injury.

Indeed, one study showed that increased physical activity was more beneficial than calorie restriction alone for increasing testosterone levels. Resistance training has also been shown to boost testosterone levels. Such benefits can be multiplied when they also mean dropping weight for people dealing with obesity. “For those who are overweight, weight loss will aid in increasing testosterone levels,” explains Dr. Disha Narang, an endocrinologist at Northwestern Medicine Lake Forest Hospital. Testosterone is a sex hormone responsible for regulating libido, muscle mass, sperm count, fat distribution, and bone health. Fortunately, there are some things you can do to boost your testosterone levels as long as an underlying health issue isn’t causing the problem. In any case, stay in touch with your doctor and start more conventional treatments if natural steps don’t work.

Taking Vitamin D supplements may correct a deficiency in testosterone and help increase your testosterone levels. In addition to getting at least 15 minutes of direct sunlight each day, eat foods high in vitamin D such as salmon, egg yolks, mushrooms, fortified milk, and cereal products. While high-intensity workouts and strength training have proven links to increased testosterone levels, there are a few exercises that have the opposite effect. Your body needs a good night’s rest to produce enough testosterone, so to boost your levels naturally, focus on your sleep.

As doctors who want the best for our patient’s health, we sometimes find the initial appointment to be a negotiation, knowing more conservative therapy initially is best. Testosterone is very important for male sexual function, physical performance, muscle growth, bone density, mood regulation, among other functions. These risks are greatly reduced and may be eliminated altogether if testosterone is raised naturally. Also, a basic set of labs are required before deciding on treatment, to screen for prostate cancer, and screen for high cholesterol. The labs must be obtained within 3 hours after you normally wake up, with the sooner after waking the better. After this workup, we may recommend an initial trial of conservative management, which usually is for at minimum 4-6 months. The recommendations below are proven methods to increase testosterone naturally.