7 Proven Ways to Naturally Increase Your Testosterone Levels

10 Effective Ways to Increase Testosterone Naturally

Caloric intake and the amount of dietary fat was kept the same during both diets. If you want to lose weight slowly without really hurting your T-levels in the process, consider a really small deficit of only -15%, which has been shown to have no significant negative impact on testosterone production69. Good news is that you can easily stimulate testosterone production just by losing weight15, in particular losing the fat-mass, not muscle. Generally speaking – though there are some rare exceptions – the higher the fat percentage, the lower the testosterone9–12. So in retrospect, the leaner you are, the more likely you are to have more testosterone rushing in your bloodstream. An increased amount of muscle mass also positively correlates with serum testosterone levels13, so if you burn the fat and build the muscle, you’ll not only look shredded, but you can improve your hormonal health too.

They can do this because cruciferous vegetables have a compound called indole-3-carbinol. Some studies suggest that indole-3-carbinol may slow cancer cell growth, though the research is limited. According to the American Urological Association, treatment low testosterone testosterone is a level below 300 ng/dL. “However, there is no “one-size-fits-all” testosterone level. The body’s ideal level is influenced by age, sex, genetics, health history, and even how well you sleep or manage stress,” Reeder said. Testosterone is a pivotal hormone in male development and for masculine characteristics. It’s essential for sex drive, muscle growth and strength, and bone density.

The researchers claim that icariin acts as a testosterone mimetic in the body, and doesn’t stimulate the hypothalamus-pituitary-testicles axis like many other herbal T boosters do220. As a general rule of thumb, I’ve always recommended ~40-60% of daily calories from carbohydrates. Mainly from low-fiber low-gluten sources, since gluten may increase prolactin levels77,78 and there’s some – although not very conclusive – evidence against high-fiber diets. To make it simple, eat the bulk of your carbs from potatoes, rice, fruit, and sugar (yes, that “white death”). The bottom line is that yes, you do need protein for both testosterone and muscle gains, but no, you don’t need as much as the fitness industry claims.

Other factors—such as your diet, alcohol or drug use, body weight, and activity level—you can control. Ensuring vitamin D levels are within normal limits—whether with food, sunlight, or supplementation—is vital for overall hormone health. More research is needed to draw robust conclusions on how dairy products affect testosterone production. Chronic stress increases cortisol, which negatively impacts testosterone. Engage in stress-reducing activities like meditation, deep breathing exercises, and spending time outdoors.

It has been shown in studies that even a mild 1-2% dehydration can significantly raise cortisol levels122 and lower growth hormone secretion123. Sure, you can learn about increasing testosterone levels on vegan/vegetarian diets, and it’s entirely possible if you know what you’re doing, but is it the optimal type of diet for T-production? The biggest reason why no man should go on a low-carb diet is the fact that they’re notorious for lowering testosterone levels, increasing the stress hormone cortisol, and messing up with your sleep. The full answer is likely much more complex than this, but what we do know is that increased fat-mass leads to increased aromatase enzyme activity14, which in turn leads to more testosterone being converted to estrogen.

One rat study, in particular, showed a staggering 50% reduction in testicular size after they were fed with a diet containing 5% of the calories from alcohol59. Whether you choose to sleep four hours or eight hours, can mean a difference similar to night and day in your T production. After the testosterone is made and done, it travels around in your bloodstream. It was about time I made a comprehensive guide on how to naturally raise the key androgen of the human body; testosterone. You get 120 capsules — a full 30-day supply — with no shipping fees.

Fatty tissue produces aromatase, so the more fatty tissue the body has, the most aromatase it has. This is one reason why overweight men have a lower sex drive than those in healthy weight ranges. Fortunately, when fatty tissue is reduced, testosterone levels automatically increase.

Grass-fed beef is the number one source of testosterone-boosting protein with just the right amount of healthy fats. Make sure the beef is organic, because pesticides and insecticides can lower your testosterone. The only study that tested hormonal effects, was this human study where “moderately stressed” subjects took 200mg’s of Tongkat Ali for 4-weeks. When compared to placebo, the TA group had 37% higher testosterone and 16% lower cortisol levels than the placebo group209. High levels of estrogens (female sex hormones) are not that uncommon in male bodies these days.

Consuming garlic can help lower cortisol, because it contains the stress-relieving allicin, which allows the body to effectively continue producing testosterone. Pure pomegranate juice can also lower cortisol levels and enhance testosterone by 24% on average. Cooking with and adding extra virgin olive oil to your food are natural ways to increase testosterone. Olive oil is an anti-inflammatory and high in antioxidants, but it also contains elevated levels of oleuropein, a testosterone-loving bitter.

Excessive alcohol and sugar consumption can reduce testosterone levels. Opt for healthier alternatives like herbal teas and whole foods. Adequate amounts of key vitamins and minerals are vital for testosterone production. A provider can help you determine healthy levels of these nutrients.