In this article, we will share ways to increase testosterone naturally.
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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.
Here are 8 evidence-based ways to increase testosterone levels naturally.
Exercise is one of the most effective ways to prevent many lifestyle-related diseases. Interestingly, it can also boost your testosterone.
BOTTOM LINE:All forms of exercise may increase your testosterone levels. Weight lifting and high-intensity interval training are the most effective.
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.
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.
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).
BOTTOM LINE:High levels of stress are bad for your long-term health and can reduce your testosterone levels.