GOOD OL’ Testosterone is the main male sex hormone, but females also have small amounts of it.
It is a steroid hormone, produced in men’s testicles and women’s ovaries (1).
The adrenal glands also produce small amounts.
During puberty in boys, testosterone is one of the main drivers of physical changes like increased muscle, deeper voice and hair growth.
However, having optimal levels is also important throughout adulthood and even during old age.
Long duration medium intensity like jogging however may decrease testosterone and increase cortisol levels however.
Here are 8 evidence-based ways to increase testosterone levels naturally.
1. Exercise and Lift Weights
Exercise is one of the most effective ways to prevent many lifestyle-related diseases. Interestingly, it can also boost your testosterone.
New research in obese men suggests that increased physical activity was even more beneficial than a weight loss diet for increasing testosterone levels (17).
Bottom Line: Weight lifting and high-intensity interval training are the most effective.
2. Eat Protein, Fat and Carbs
What you eat has a major impact on testosterone as well as other hormone levels (25).
Therefore, you must pay attention to your long-term calorie intake and diet strategy.
Less than 20% of total calories from fat tends to decrease free testosterone levels. monounsaturated, and saturated fats tend to boost testosterone the most.
A diet based mainly on whole foods is best, with a healthy balance of fat, protein and carbs. This can optimize both hormone levels and long-term health.
Bottom Line: Don’t overeat and don’t restrict calories too much for too long. Try to eat balanced amounts of carbs, fat and protein.
3. Minimize Stress and Cortisol Levels
Stress and high cortisol can also increase food intake, weight gain and the storage of harmful body fat around your organs. In turn, these changes may negatively impact your testosterone levels (43, 44, 45).
For both optimal health and hormone levels, you should try to reduce repetitive stressful situations in your life.
Focus on a diet based on whole foods, regular exercise, good sleep, laughter and a balanced lifestyle, all of which can reduce stress and improve your health and testosterone levels (46, 47, 48, 49, 50).
Both Ashwaganda and Rhodiola have shown to reduce cortisol in studies, as well as increase exercise performance.
Bottom Line: High levels of stress are bad for your long-term health and can reduce your testosterone levels.
4. Get Some Sun or Take a Vitamin D Supplement
Vitamin D is quickly becoming one of the world’s most popular vitamins.
A 12-month study found that supplementing with around 3,000 IU of vitamin D3 per day increased testosterone levels by around 25% (54).
In the elderly, vitamin D and calcium also optimized testosterone levels, which led to a reduced risk of falling (58).
To boost testosterone and reap the other benefits of vitamin D, try to get regular exposure to sunlight or take around 3,000 IU of a vitamin D3 supplement daily.
Bottom Line: Vitamin D3 supplements may boost testosterone levels, especially in the elderly and people who have low blood levels of vitamin D.
5. Take Vitamin and Mineral Supplements
Although the benefits of multivitamins are hotly debated, specific vitamins and minerals may be beneficial (59).
Bottom Line: Vitamin D and zinc have the strongest evidence as testosterone boosters. Other micronutrients and herbs may also have benefits, but require further research.
6. Get Plenty of Restful, High-Quality Sleep
Getting good sleep is just as important for your health as diet and exercise .
It may also have major effects on your testosterone levels.
The ideal amount of sleep varies from person to person, but one study found that sleeping only 5 hours per night was linked to a 15% reduction in testosterone levels (73).
One long-term study observed that those who slept only four hours per night had borderline deficient levels (46).
Although some people seem to do fine with less sleep, research suggests around 7–10 hours of sleep per night is best for long-term health and your testosterone.
Bottom Line: Make sure you get plenty of high-quality sleep to maintain healthy testosterone levels and optimize your long-term health.
Now some of you may be thinking, “how do I implement this properly?”
For a customized approach to boosting your testosterone levels, catered to your needs, wants, and lifestyle we can devise a program for you that will have that testosterone flowing again and getting you more energetic.
CEO of FITNSYNC FITNESS
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Personal Fitness Trainer NCSF
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