Testosterone occurs naturally in males and causes hair growth, voice changes, and muscle development at puberty. Your testosterone levels typically remain high until around 40 years old, when you may begin to see a drop at a rate of about 1% per year.
If you notice symptoms of low testosterone or have an official diagnosis, there are ways to naturally increase testosterone levels.
5 Ways You Can Naturally Boost Your Testosterone
Learn five ways you can increase your testosterone through natural TRT.
1. Maintain a Healthy Schedule
Your health directly impacts your testosterone production. When you have increased cortisol production from stress and anxiety, the cortisol blocks testosterone production.
Regular sleep schedules, lowering stress levels, and managing your anxiety help you maintain healthy testosterone levels.
2. Choose Testosterone Boosting Foods
A healthy diet improves your overall well-being, which is vital for high testosterone production. Some foods have a more significant impact on your testosterone than others. In contrast, unhealthy diets, yo-yo dieting, and overeating can result in hormone imbalances.
A testosterone diet is rich in protein, which comes from lean meats, poultry, fish, dairy, and eggs.
Some other healthy foods that increase testosterone include:
- Fortified plant milk
- Beans and lentils
- Nuts and seeds
There are also certain foods and beverages to avoid because of their negative impact, like alcohol and overly processed foods. Food exposed to chemicals through plastic or canned packaging can also negatively impact your hormone levels.
3. Exercise Regularly
Staying active boosts your testosterone production and helps you remain healthy as you age, but it isn’t one of the most effective methods as most results are temporary.
While all exercises will positively impact your health, muscle-building exercises will cause a more significant increase in testosterone levels. For example, weightlifting and other resistance training can lead to short-term testosterone boosts.
Cardio, while crucial for heart health and other areas of your well-being, only has a minimal impact on your testosterone levels.
Remember that exercise causes stress on the body, increasing cortisol production. So, while exercise boosts testosterone, too much exercise causes excess cortisol production and can hurt your testosterone.
4. Maintain a Healthy Weight
Men with healthy weights also tend to have healthier testosterone levels. One study found obese men had a 2.4 times higher chance of low testosterone.
Maintaining a healthy weight also helps avoid common issues that can accompany obesity, such as diabetes and high blood pressure. Both conditions can increase your chances of having low testosterone.
Eating healthy and staying active are effective ways to maintain a healthy weight to reduce your risk of low testosterone.
5. Take Supplements
Vitamin D supplements improve your immune system, bone health, and overall well-being. These supplements can also improve testosterone levels. Your body naturally makes vitamin D, and you can get it from the sun. However, men may need to take supplements if these methods aren’t producing enough vitamin D.
DHEA supplements also improve testosterone production and regulate other hormones as you age.
You can provide your body with the necessary fats by eating foods rich in healthy fats, like fish and flaxseeds. You can also take supplements to help regulate your hormones.
Magnesium and zinc can address low testosterone levels if you have a deficiency in either. However, you can also address those deficiencies by adjusting your diet to include more foods rich in those vitamins.
While taking supplements to increase testosterone, consider your current supplements and medications. They may interfere with new supplements or cause your testosterone to drop.
Find a Natural Testosterone Replacement Therapy That Works
While these methods work for many men, not everyone experiences their desired results.
PeakPerforMAX helps you find a solution customized to your body and health. You can receive your therapy plan entirely online without any doctor visits.
Chat with PeakPerforMAX for a free consultation.