5 Testosterone Boosting Exercises

While extreme endurance-based exercises have been shown to possibly reduce testosterone, that doesn’t mean you should cut out the cardio. Dr. Brahmbhatt says any exercise is good for your body, which is good for your testosterone. Regular exercise is beneficial for your health, and certain workouts can temporarily raise testosterone.

Fortunately, one of the best methods to prevent future testosterone decrease starts with something as simple as a diet consisting of testosterone boosting foods. No man wants to hear they have low testosterone, yet nearly 39% of men over the age of 45 experience male hypogonadism. Male hypogonadism is another term for low testosterone and is when the testes don’t produce enough male sex hormones. Testosterone in men is responsible for more than just sexual and reproductive functioning. That said, it is important to know of ways to naturally increase testosterone as it helps maintain and develop muscle mass, red blood cell levels, bone density, and overall well-being. If you’re at risk for heart disease, discuss these risks with your doctor.

In recent years, researchers (and pharmaceutical companies) have focused on the effects of testosterone deficiency, especially among men. In fact, as men age, testosterone levels drop very gradually, about 1% to 2% each year — unlike the relatively rapid drop in estrogen that causes menopause. The testes produces less testosterone, there are fewer signals from the pituitary telling the testes to make testosterone. Also, as men get older, their livers make more sex hormone binding globulin (SHBG), which binds to testosterone circulating in the bloodstream. There are many vitamins and nutrients found in beef that will aid in testosterone production levels.

Flavonoids are a group of compounds in many fruits and vegetables. Research has shown that flavonoids can prevent or delay hypogonadism (decreased functional activity of the gonads) in males as they age. 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. “If you are overweight, you typically need to lose 5 to 7 percent of your body weight to significantly increase testosterone levels,” he says. Everyone needs at least seven hours of sleep a night, but most people don’t get that much.

Within your diet, certain nutrients and supplements may give your testosterone levels a boost. Here are raisins good for testosterone a few examples of supplements to increase testosterone and improve overall health. Note that these lifestyle methods may not work for all people with low testosterone.

Dosage was 220 milligrams of zinc sulfate (equivalent to 50 mg of elemental zinc) twice a day, over one to four months. Several supplements may also help increase testosterone levels naturally. As great as exercise and weight lifting can be for naturally increasing testosterone levels, be sure not to overdo it. Too much exercise and improper nutrition can have reversed effects and lead to lowered testosterone levels. On the other hand, foods you should avoid in pursuit of increasing testosterone levels include processed foods, fried foods, plastic-packaged foods, and foods high in sugar and salt. Hormone and metabolic research have shown that men with higher vitamin D levels tend to have higher testosterone levels. It might be worth talking to your healthcare provider about checking for vitamin D deficiency.

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.

These natural compounds block aromatase from converting testosterone into estrogen, and may therefore promote higher testosterone levels. Honey is thought to aid with the production of testosterone by enhancing the efficiency of testosterone-producing Leydig cells. It may also boost levels of luteinizing hormone (LH), which triggers the production of testosterone in the testicles. They also contain other nutrients that are important for testosterone production, such as vitamin D, which is vital for hormone regulation. “Testosterone can be administered to these women who are diagnosed with this (HSDD) postmenopausal-related decline in sexual interest,” she says.

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].

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.