8 Ways to Naturally Increase Testosterone: Exercise, Diet, Sleep

Postmenopausal Women Are Taking Testosterone Should You?

Whether you’re focused on gaining muscle, increasing stamina, or simply improving your health, there’s no question that what you eat plays a huge role. If your T levels are low, there are a few ways to give them a lift. Testosterone replacement therapy (TRT) may be needed to get levels back up to the normal range, but you can also increase testosterone naturally. Alcohol, opioids, and steroids can reduce testosterone production.

The levels peak when you start dreaming and stay there until you wake up. But daytime testosterone levels can drop up to 15% when you get only 5 hours of sleep. Aim for 7 or 8 hours every night, even if it means a shift in your schedule or a limit to your late-night plans. Healthy testosterone levels are important for both men and women.

Oysters are famously rich in zinc and are one of the most well-known natural testosterone boosters. Low zinc is often linked to low testosterone, making oysters a go-to food. Fenugreek may block both of those processes to increase free testosterone test reddit (https://la-loi-de-la-gourmandise.fr/wp-content/pgs/meilleur_bruleur_de_graisse.html) levels. Fenugreek may also improve free testosterone levels by blocking SHBG.

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In a future post, I’ll go into more detail about some of the more crazy things I did to improve how well I slept. Give yourself at least two days during the week when you don’t do any intense exercise at all. This is what I ate for breakfast and lunch almost every single weekday during my 90-day experiment, and it’s what I continue to eat every weekday more than four months after my experiment began. For those interested, at the end of this section, I share my cholesterol and triglyceride levels after more than four months of eating copious amounts of bacon, eggs, meat, and nuts. There are countless herbs 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. Vitamin D is crucial for the development of the sperm cell and maintenance of high sperm count and quality.

RISE can guide you through 20+ sleep hygiene habits each day and tell you the right time to do them to make them even more effective. Low testosterone can cause sleep problems like insomnia and nocturia (when you need to pee a lot at night), however, making it a vicious cycle that’s worth trying to break. While supplements like A-HD Elite offer great support, your foundation should always be strong food habits and healthy choices. No artificial hormones or risky injections, just a smarter, natural approach to hormone support. We source research from peer-reviewed medical journals, top government agencies, leading academic institutions, and respected advocacy groups.

Recent studies have shown that probiotics may increase testosterone levels, testicular size and weight, and even prevent age-related testicular shrinkage. The reason for this may be that probiotic microbes convert stress-related cortisol into testosterone derivatives, as found by Phillip Hylemon at Virginia Commonwealth University. Fermented foods tend to have probiotics, like yogurt, sauerkraut, and blue cheese. Many nutrients, including protein, vitamin D, magnesium, and zinc, are essential to maintaining optimal T levels. A healthy, balanced diet can meet the recommended daily intake (RDI) of these nutrients. In specific clinical scenarios—such as menopause or surgical removal of the ovaries (oophorectomy)—endogenous testosterone production may decrease significantly. In such cases, external testosterone supplementation may be considered to restore physiological levels.

Onions and garlic are your allies in the kitchen and in the bedroom. Both raise levels of a hormone that triggers your body to make testosterone. And both have high levels of natural plant chemical called flavonoids, which may safeguard your li’l swimmers against damage. 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.