Boost Testosterone Naturally
Here are some tried and true ways to boost testosterone. Of course, they don't work for everyone. There are many other ways, but these are straightforward lifestyle changes that most men can easily incorporate into their lives. Discuss your options with a doctor if you have low testosterone and don't respond to natural methods, but always try natural methods first.
Reach out if you have any questions!
What You Can Do to Naturally Boost Testosterone
Exercise: Regular exercise, especially weight training and high-intensity interval training (HIIT) can help boost testosterone levels.
Healthy diet: Eating a balanced diet with plenty of protein, healthy fats, and fiber while minimizing processed foods and sugar can help optimize testosterone levels. I recommend the Mediterranean Diet. Also, consider intermittent fasting.
Adequate sleep: Getting enough quality sleep is crucial for overall health and can help boost testosterone levels.
Manage stress: Chronic stress can lead to decreased testosterone levels, so finding ways to manage stress, such as meditation or yoga, can be beneficial.
Vitamin and mineral supplementation: Vitamin D, magnesium, and zinc, all important for testosterone production, can help boost levels.
Avoiding toxins: Exposure to toxins such as pesticides, heavy metals, and plastics can disrupt hormonal balance and lead to decreased testosterone levels, so avoiding these whenever possible is important.
References
Exercise:
Kraemer, W. J., & Ratamess, N. A. (2005). Hormonal responses and adaptations to resistance exercise and training. Sports Medicine, 35(4), 339-361. https://doi.org/10.2165/00007256-200535040-00004
Hackney, A. C., & Koltun, K. J. (2012). The anabolic effects of exercise on bone. Frontiers in Endocrinology, 3, 1-8. https://doi.org/10.3389/fendo.2012.00102
Healthy diet:
Brouwer, I. A., Wanders, A. J., Katan, M. B. (2015). Effect of animal and industrial trans fatty acids on HDL and LDL cholesterol levels in humans – a quantitative review. PLoS One, 10(6), e0128129. https://doi.org/10.1371/journal.pone.0128129
Dean, W. (2013). Magnesium and the importance of balanced magnesium levels. Journal of the American College of Nutrition, 32(3), 262-270. https://doi.org/10.1080/07315724.2013.793580
Adequate sleep:
Leproult, R., & Van Cauter, E. (2011). Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA, 305(21), 2173-2174. https://doi.org/10.1001/jama.2011.710
Manage stress:
Chrousos, G. P., & Gold, P. W. (1992). The concepts of stress and stress system disorders: overview of physical and behavioral homeostasis. JAMA, 267(9), 1244-1252. https://doi.org/10.1001/jama.267.9.1244
Vitamin and mineral supplementation:
Prasad, A. S., Mantzoros, C. S., Beck, F. W. J., Hess, J. W., & Brewer, G. J. (1996). Zinc status and serum testosterone levels of healthy adults. Nutrition, 12(5), 344-348. https://doi.org/10.1016/s0899-9007(96)80058-x
Avoiding toxins:
Smink, A., Ribas-Fito, N., Garcia, R., Torrent, M., Mendez, M. A., Grimalt, J. O., Sunyer, J. (2008). Exposure to hexachlorobenzene during pregnancy increases the risk of overweight in children aged 6 years. Acta Paediatrica, 97(10), 1465-1469. https://doi.org/10.1111/j.1651-2227.2008.00974.x
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