How to Boost Testosterone: The Nine Best Options
There are steps you can take right this minute that can help improve how well your body looks, feels, and functions. By learning how to boost testosterone production, you can make a significant impact on your well-being.
Male or female, your body needs testosterone at every age. Even in your nineties, testosterone is hard at work keeping your bones and muscles strong, your brain functions sharp, your metabolism functioning properly, and your heart and circulation healthy. Yes, testosterone also stimulates your libido and sexual performance.
That is why taking some simple steps that help you boost testosterone at home can make a difference in your health, energy, and vitality.
Men and women start to experience a decline in testosterone production long before they leave their twenties behind. After a decade or two of this continual decline, testosterone levels can begin to suffer. If the body’s critical androgen receptors do not receive adequate testosterone, their functions cannot occur.
The top 9 ways for how to boost testosterone naturally are:
- Sleep
- Exercise
- Weight loss
- Dietary changes
- Increase vitamin D
- Stress reduction
- Supplements
- Reduce chemical exposure
- Stop substance abuse
By learning how to boost testosterone, you can positively influence your health at any age.
How to Boost Testosterone by Sleeping
Adequate sleep is crucial for the secretion of not only testosterone but also growth hormone (GH). Adults who do not get enough sleep not only feel tired during the day, but their cortisol hormone levels increase. To provide the body with more energy, cortisol stimulates the release of ghrelin, the hunger hormone into the body. Food becomes the compensation for low energy, often leading to weight gain, which further lowers testosterone levels. Since cortisol opposes both testosterone and GH, their levels further decline.
One reason why sleep is an excellent way to boost testosterone quickly is that it lowers cortisol levels to allow testosterone and GH to increase. Studies have shown that one week of sleep deprivation can lower daytime testosterone levels as much as 10 to 15 percent.
For anyone looking to learn how to boost testosterone, aim for 7 to 9 hours of quality sleep per night. Too much sleep is as bad as too little, so do not go over 9 hours.
Boost testosterone by getting between 7 and 9 hours of sleep each night.
Exercise to Boost Testosterone
One of the best ways to boost testosterone fast during the day is by exercising. One word of caution – do not overdo as that can have the opposite effect.
If you are serious about learning how to boost your testosterone levels, then focus on high-intensity interval training (HIIT) for thirty minutes, three times a week.
Resistance training exercises such as weight-lifting can also help, not only through promoting testosterone release but also by increasing lean muscle mass. Muscle helps burn calories, and exercise helps you lose weight – a crucial factor for anyone overweight with low testosterone levels.
30 minutes of high-intensity interval training can significantly boost testosterone levels.
Lose Weight and Boost Testosterone
Testosterone deficiency prevalence increases with weight gain, along with its comorbidities such as metabolic syndrome, type 2 diabetes, high blood pressure, and cardiovascular disease. Belly fat produces the enzyme aromatase, which further lowers testosterone levels by converting free testosterone into estradiol (estrogen). As estrogen levels climb, they promote additional fat storage in the body, furthering the weight gain and the testosterone decline.
If you are wondering about the best ways for how to boost free testosterone, lose that abdominal fat. Estradiol conversion will decline, allowing more free testosterone to remain in the bloodstream available for the androgen receptors to use.
Low testosterone and weight gain are part of a vicious cycle – correct one to improve both.
Dietary Changes That Boost Testosterone
For too long, we were told to avoid dietary fat and eat sugar. Nothing could be farther from the truth. The body needs healthy fat to produce testosterone. Sugar is the body’s enemy. Your body needs lean protein to help stimulate fat loss and carbohydrates to optimize testosterone during exercise.
If you hate the thought of giving up sugar to boost testosterone levels, turn to honey. Research has shown that honey is a superfood and can enhance serum testosterone levels in males.
Avoid fried, preserved, and processed foods, sugar-sweetened beverages, and white potatoes and flour. Increase the intake of lean protein, full-fat grassfed dairy, fruits, vegetables, and whole grains.
Avoid sugar, fried, and processed foods if you want to boost testosterone levels.
Vitamin D and Testosterone
Vitamin D is a natural testosterone booster, and it is best to get it naturally from sunlight whenever possible. 15 minutes outside a day is all it takes. However, some people may require a vitamin D supplement to boost testosterone safely. 3000 IU per day is enough to help increase testosterone.
3000 IU of vitamin D per day can help increase testosterone levels.
Reduce Stress and Boost Testosterone
We already discussed how the stress hormone, cortisol, can lower testosterone levels. When the body is in a state of continual stress, then cortisol levels remain abnormally high. Remember, the body only needs cortisol to deal with stress. The hormone is not meant to remain at high levels indefinitely.
Elevated cortisol makes it difficult to fall asleep at night, further interfering with testosterone release. To help you lower cortisol and boost testosterone in a week, try meditation, yoga, deep breathing, laughing, exercise, and sleep.
Stress increases cortisol and lowers testosterone levels.
Supplements that Boost Testosterone
Many males who ask us, how to boost my testosterone, often want a magic elixir that they can take to do the trick. Unfortunately, short of testosterone replacement therapy, one does not exist. That does not mean that certain supplements cannot help.
A good multivitamin is crucial, especially if you do not get enough vitamins from your diet. Zinc has also been shown to significantly boost testosterone levels. Both Ashwagandha and Ginger have also demonstrated positive effects on boosting testosterone levels.
Zinc is one of the best supplements to take to boost testosterone levels.
Reduce Chemical Exposure to Boost Testosterone
The testicles are a target of polychlorinated biphenyls (PCBs), which are a form of endocrine disrupting chemicals (EDCs). Endocrine disrupters interfere with natural hormone production and can significantly lower a man’s testosterone levels while increasing estrogen levels.
Endocrine-disrupting chemicals can be found in soaps, shampoos, deodorants, household cleaners, colognes, and many other substances. Pesticides and herbicides are often laden with contaminants, as our paints and other building materials.
Avoiding BPA, phthalates, and other EDCs can help improve testosterone levels as well as sperm motility in men.
For how to boost low testosterone, avoid endocrine-disrupting chemicals whenever possible.
Boost Testosterone by Avoiding Dangerous Substances
You may not think those two beers each night are dangerous substances, but in the long-term, they can impact your testosterone production. Alcohol interferes with functions of the hypothalamus, pituitary gland, and testes, reducing testosterone levels and fertility.
If you are looking for how to boost testosterone, you may also want to avoid marijuana, as studies have shown that daily smokers have lower testosterone levels. Other drugs, including cocaine and opioids, can also interfere with testosterone production.
A healthy lifestyle will help boost testosterone. Benefits of these changes may not be enough if you already have symptoms of testosterone deficiency. If so, you may require the best testosterone booster of all – testosterone replacement therapy.
Please contact Kingsberg Medical for a free consultation to learn more about boosting your testosterone levels.
