Testosterone is a steroid hormone produced primarily in men’s testicles and women’s ovaries; it’s the driving factor behind men’s puberty that causes muscle growth, a deeper voice, and hair growth.
Here are ten natural ways to boost your testosterone naturally:
Healthy Diet with Protein, Fat, and Carbs
A healthy diet is key to boost your testosterone naturally. Overeating and unhealthy dieting will reduce your testosterone. Protein intake is key to fat loss and your testosterone levels.3 Carbs and fats are also key to optimize your testosterone levels during exercise.4
Certain types of foods can also help with your testosterone levels, like onion and garlic. For men, they’ll improve your sperm quality. Spinach and other magnesium filled foods are also powerful weapons to use in your diet to improve your testosterone levels.
Exercise and Do Strength Training
A large study of adults demonstrated that those who exercise have higher testosterone levels than those who don’t.5 Lifting weights, like resistance training, has been found to be the most effective way to boost testosterone out of the types of exercises.
An additional study of obese men found that resistance training boosted their testosterone higher than a weight loss diet, showing the powerful effects of strength training.6
Avoid Long Term Stress
Stress increases the hormone cortisol, which in turn decreases testosterone. The two work in opposite effects to each other. Increased food intake, weight gain, and additional fat around the midsection are all effects of stress and cortisol.7
A great food to eat to decrease cortisol is actually pomegranate. So consider starting your day off with pomegranate juice!
Supplement with Vitamin D or Get Sun
A year long study found that supplementing the diet with vitamin D3 increased testosterone by 25%.9 For the elderly, this also led to a decreased risk of falling.
Just as with other lifestyle factors, sleep is equally important as your diet and exercise levels. One study found that sleeping five hours or less equated to a 15% reduction in testosterone levels.12
Research suggests sleeping 7-10 hours a night; with those gaining under that, you might be reducing your testosterone levels by around 15% with each hour.13
BPA (Bisphenol-A) is a chemical found in many things, like plastics. A study found that men who worked around BPA every day had lower testosterone than those who didn’t.
So consider using glass to store your leftover food in and avoid using plastic!
Laugh, Be Happy, and Have Sex
Your lifestyle is affected by more than just sleep, diet, and exercise - your happiness can also play a part in how much testosterone you have, as can your sex life.14
In contrast, excess drug and alcohol use can reduce your testosterone levels.15