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Testosterone: 15 Best Foods To Eat for Better T-Levels

How To Naturally Increase Estrogen: Diet And Lifestyle Tips

You want to boost your testosterone, but without ingesting a drug. Testosterone, a crucial hormone in the body, plays a significant role in muscle mass, bone density, and overall well-being for both men and women. (Yes, women produce testosterone, too, though only about 5-10% as much as men.) Low testosterone levels can lead to a variety of health issues, including decreased energy, mood swings, and reduced muscle mass. Fortunately, there are natural ways to boost testosterone levels through lifestyle changes, diet, exercise, and supplementation.

If you don’t eat enough calories, your body can’t produce adequate amounts of testosterone. In fact, long-term calorie restriction is connected to lower testosterone levels (12). The exertion of your muscles to push or pull weights releases a flood of anabolic hormones into your bloodstream, including testosterone. This helps improve your body composition, build more muscle, and lose more fat. Research has shown that people who are overweight or have obesity have lower circulating levels of testosterone.

More research needs to be done into the long-term safety and efficacy of supplements, however, as they may not be suitable for everyone. You can build up your testosterone naturally by getting enough sleep each night, prioritizing sleep in the second half of the night, exercising, cutting down on alcohol, and getting 30 minutes of sunlight each day. All of these behaviors will boost your mood, productivity, and health, alongside testosterone. However, there is some evidence to show zinc supplements can boost testosterone in both men and women, and vitamin D supplements may help, too. Testosterone production doesn’t run on a circadian rhythm — it’s dependent on sleep no matter when you get it. But research hypothesizes that circadian rhythm disruption may lead to lowered testosterone levels.

When multiple muscle groups work together, the anabolic response is that much greater. Below, you’ll find the 36 best science-backed ways to boost testosterone and maximize your health. There are countless herbs on the market that tout their testosterone-boosting effects but have little evidence backing them up. A review published in 2021 found that some herbs show promise, although more research is needed.

Panax Ginseng has been used for centuries for its ability to increase energy and combat fatigue. It also plays a role in improving erectile function and libido by increasing blood flow and enhancing sexual health. This makes it an excellent addition to TestoPrime for improving overall vitality.

Research suggests that pomegranate extract can increase blood flow, supporting both muscle recovery and sexual health by improving blood circulation to key areas. Many individuals experiencing low testosterone report symptoms such as fatigue and low energy. By increasing testosterone, TestoPrime can help alleviate these symptoms, leading to increased vitality, better focus, and overall improved well-being.

Perhaps one of the easiest ways to significantly increase your natural testosterone production is by correcting all of your underlying micronutrient deficiencies. This is best to do guys have female hormones with nutrition, and also by using a high-quality multivitamin (affiliate link). When it comes to morning or evening training, it doesn’t really matter. Even though your T-levels are naturally highest in the morning, over long-term training increases testosterone levels in a similar fashion regardless of the time of the day137,138.

Moderate intensity endurance training leads to increases in testosterone (48). The more successful you are, and the more confident you are, the more testosterone you’ll produce. More successful people tend to have higher testosterone levels, so success and testosterone are positively correlated. Another 2001 study reported elevated testosterone levels in men who abstained from masturbation for three weeks (39). Frequent masturbation can lower your testosterone levels by reducing your androgen receptors in your brains (40).

There are a few factors, including lifestyle, body weight and not eating enough foods that boost testosterone. Obesity, lack of sleep, stress, and poor nutrition can all tank testosterone levels. Regular exercise, weight loss, clean eating, and managing sleep hygiene can go a long way in restoring natural production or enhancing the benefits of TRT if you’re on it. They all play a role in our development, fertility, sleep, energy, and more. Good news is that you can easily stimulate testosterone production just by losing weight15, in particular losing the fat-mass, not muscle.

Most men need 300 mg of magnesium daily, which can be consumed naturally through dark leafy greens, nuts, and seeds. Your doctor might recommend a supplement if you don’t eat various plant-based foods and a blood test reveals a deficiency. “Magnesium glycinate and citrate are best for those with low T,” says Houman. “However, excessive caffeine intake (more than 400 mg/day) may raise cortisol levels, which can suppress testosterone,” says Lane.