5 Proven Ways to Increase Testosterone Levels Naturally

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1. Exercise and Lift Weights

Exercise is one of the most effective ways to prevent many lifestyle-related diseases. Interestingly, it can also boost your testosterone.

A large review study found that people who exercised regularly had higher testosterone levels. In the elderly, exercise increases testosterone levels, fitness and reaction time.

New research in obese men suggests that increased physical activity was even more beneficial than a weight loss diet for increasing testosterone levels.

Resistance training, such as weight lifting, is the best type of exercise to boost testosterone in both the short- and long-term.

High-intensity interval training (HIIT) can also be very effective, although all types of exercise should work to some extent.

Taking caffeine and creatine monohydrate as supplements may further boost your levels when combined with a training program.

2. Eat Protein, Fat and Carbs

What you eat has a major impact on testosterone as well as other hormone levels.

Therefore, you must pay attention to your long-term calorie intake and diet strategy.

Constant dieting or overeating may disrupt your testosterone levels.

Eating enough protein can help maintain healthy levels and aid in fat loss, which is also associated with your testosterone.

Carb intake also plays a role, with research showing carbs can help optimize testosterone
levels during resistance training.

However, research demonstrates that sufficient healthy fats are also beneficial for testosterone and health.

A diet based mainly on whole foods is best, with a healthy balance of fat, protein and carbs. This can optimize both hormone levels and long-term health.

3. Minimize Stress and Cortisol Levels

Research is always highlighting the dangers of long-term stress, which can elevate levels of the hormone cortisol.

Unnatural elevations in cortisol can quickly reduce testosterone. These hormones work in a seesaw-like manner: as one goes up, the other comes down.

Stress and high cortisol can also increase food intake, weight gain and the storage of harmful body fat around your organs. In turn, these changes may negatively impact your testosterone
levels.

For both optimal health and hormone levels, you should try to reduce repetitive stressful situations in your life.

Focus on a diet based on whole foods, regular exercise, good sleep, laughter and a balanced lifestyle, all of which can reduce stress and improve your health and testosterone levels.

4. Get Some Sun or Take a Vitamin D Supplement

Vitamin D is quickly becoming one of the world’s most popular vitamins.

Research has shown that it has various health benefits, and may also work as a natural testosterone booster.

Despite its importance, nearly half of the US population is deficient in vitamin D, and an even higher percentage has sub-optimal levels.

A 12-month study found that supplementing with around 3,000 IU of vitamin D3 per day increased testosterone levels by around 25%.

In the elderly, vitamin D and calcium also optimized testosterone levels, which led to a reduced risk of falling.

To boost testosterone and reap the other benefits of vitamin D, try to get regular exposure to sunlight or take around 3,000 IU of a vitamin D3 supplement daily.

5. Take Vitamin and Mineral Supplements

Although the benefits of multivitamins are hotly debated, specific vitamins and minerals may be beneficial.

In one study, zinc and vitamin B supplements increased sperm quality by 74%. Zinc also boosts testosterone in athletes and those who are deficient in zinc.

Other studies also suggest vitamins A, C and E can play a role in your sex hormone and testosterone levels, although more research is needed.

Out of all the vitamins and minerals available, the research on testosterone shows vitamin D and zinc supplements may be best.

Why Do Levels Matter?

From the age of 25–30, a man’s testosterone levels naturally start to decline.

This is a problem because strong research shows a link between low testosterone and obesity, increased disease risk and premature death.

Healthy testosterone levels are also important for women, along with other key hormones such as estrogen and progesterone.

Therefore, everyone should take the necessary lifestyle steps to optimize testosterone levels. You will improve your health and body at the same time.

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