How to increase testosterone naturally without TRT

10 Ways to Boost Your Testosterone Levels Naturally Your Community Pharmacy

The science is inconclusive on whether those hormones affect the health of the people who consume the beef. It’s worth noting that the European Union banned the practice decades ago out of concern for human health. Yet one in three American adults says they don’t get the recommended seven to eight hours of sleep each night. Some common reasons include too much time spent on screens at night, feeling stressed or anxious, or a bedroom that is too hot or too cold. That’s very clearly been shown to boost testosterone and human growth hormone. It’s actually the only thing that can boost human growth hormone, which can then also drive testosterone. So when you stay up too late or don’t stick to a sleep schedule, it disrupts your circadian rhythms and testosterone production.

There are countless best herbs for testosterone 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. Exercising and reducing stress can also help boost low testosterone. To see results, most people require a combination of approaches. Many frozen or prepackaged meals and snacks are processed foods.

Data show that getting less than eight hours of sleep can reduce a man’s testosterone levels by as much as 15% the next day. However, a subsequent study showed that taking 3 grams of D-aspartic acid did not affect testosterone levels. Developing diabetes increases the risk of having a total testosterone level of less than what is considered normal. Over a 10-year period, the risk for developing abnormally low testosterone levels more than doubles in diabetic individuals.

This allows your body to focus its energy on testosterone production. Conditions like obesity and diabetes can also cause testosterone levels to drop, regardless of age. Testosterone deficiency is estimated to affect 39% of men over the age of 45. This condition is often treated with hormone replacement therapy. Low T can feel debilitating, especially for otherwise healthy men. But by combining various natural ways to increase testosterone production and working closely with your healthcare provider, it’s often possible to get your levels back up to normal. Low testosterone can also have a serious impact on your cardiovascular health.

HIIT, known for its intense bursts of activity followed by rest, also increases testosterone levels. An article from the journal Current Opinion of Endocrinology, Diabetes and Obesity relays that getting enough sleep and at the right times are two of the most effective natural ways to raise testosterone. Your testosterone levels start increasing when you enter puberty, and peak in your late teens. Around age 30, testosterone begins declining at a rate of about 1% per year. Researchers have found that heavy alcohol consumption can result in lower testosterone concentrations. This is because when you drink alcohol, it has a negative effect on the Leydig cells that produce testosterone.

Women with high testosterone levels, due to either disease or drug use, may experience a decrease in breast size and deepening of the voice, in addition to many of the problems men may have. The proper balance between testosterone (along with other androgens) and estrogen is important for the ovaries to work normally. While the specifics are uncertain, it’s possible that androgens also play an important role in normal brain function (including mood, sex drive and cognitive function). You may be able to increase your testosterone levels with exercise, but it likely depends on the type and intensity of the workout. The only warning to consumption of foods that can affect testosterone levels is to ensure that other foods that can do opposite are consumed lightly.

Align your health hacks with your genes for optimal health & cognitive function. Resistance training seems to be especially effective, as seen in two clinical trials on 41 people [95, 96]. Testosterone reduced temporomandibular joint (connecting the cheekbone to the jaw bone) pain in rats [62]. Changes in salivary testosterone can predict future risk-taking behavior [42]. The hormone might also prevent the formation of atheromas (plaque-induced degeneration of arteries) and progression to acute coronary syndrome [36].

Long-term zinc supplementation may lead to increased testosterone levels. Weight training boosts muscle strength and natural testosterone production. Engage in guided strength training or cardio exercises for overall health benefits, but avoid overtraining, as it can negatively impact testosterone levels. Starting your day with pomegranate juice can lower stress hormones like cortisol and increase testosterone levels.

Our team aims to be not only thorough with its research, but also objective and unbiased. Our team at Advanced Urology specializes in diagnosing and treating low testosterone. In your consultation at one of our offices — in Redondo Beach, Culver City, San Pedro, and Los Angeles, California — we review your symptoms and perform a few tests to identify any hormonal imbalances. They will need to check the level of testosterone in your blood. Testosterone is one of our key hormones for both men and women and as such it’s important that we pay attention to how it is being managed in our bodies.

There is no single food that can instantly boost a person’s testosterone. However, the following examples may support testosterone production as part of a balanced diet. Whittaker notes that the eye-popping drop happened when participants were on very high-protein diets — 1.59 grams of protein per pound of body weight per day.