Top Lifestyle Changes to Boost Testosterone Levels for Men Health Articles

Top Lifestyle Changes to Boost Testosterone Levels for Men Health Articles

According to the American Urological Association (AUA), a level of at least 300 nanograms per deciliter (ng/dL) is normal for a man. Remember to avoid alcohol in the run-up to bedtime to stop it from waking you up during the night. RISE uses historical phone use data and proprietary sleep-science-based models to work out your sleep need — the genetically determined amount of sleep you need each night. Plus, if you have low T (or hypogonadism) and are concerned about your fertility levels, zinc is proven to help raise sperm motility (26). Too many brewskis also disrupts your sleep and can lead to snacking and weight gain. The decline can also increase your risk of long-term health conditions like diabetes, heart disease (2), and even an early death (3). With the exception of ZMA, I didn’t take any other purported testosterone boosters.

Flow diagram of study participants according to CONSORT guidelines29. If a participant was unable to complete crunches for the full 5 min, they were encouraged to take short breaks when experiencing fatigue or discomfort. These rest periods were limited to 10–15 s, enabling them to resume the exercise without losing momentum. A 2020 meta-analysis found that TRT significantly improved depressive symptoms in men with low testosterone. Once dismissed as a rare condition affecting older men, low T (testosterone deficiency) is now understood as a far more widespread issue. Thanks to a mix of modern stress, environmental exposures, and plain old aging, more men are hitting their 40s and 50s feeling like shadows of themselves — and many don’t even know why.

This is likely due to exercise’s already positive effect on testosterone. High stress levels increase cortisol, which can lower testosterone. Managing stress through relaxation techniques is vital for hormone balance. “Magnesium is another important one since it helps with everything from energy production to reducing inflammation, which keeps your hormones in balance,” says Bailey. Magnesium also binds to something called sex hormone-binding globulin (SHBG), which is thought to increase free testosterone availability, adds Lane.

Once in there, your body treats it like estrogen, which means it decreases your testosterone production and can raise your risk of other diseases, including cancer (15). With the exception of increasing my fat and cholesterol intake, my diet wasn’t that unconventional. I didn’t follow a strictly low-carb or Paleo diet because recent research has suggested that a diet high in protein and low in carbs actually causes T levels to decrease. I tried to get most of my carbs from veggies and fruit, but I didn’t freak out if my wife made us spaghetti for dinner. Having too big a gap between the calories you burn and the calories you use can also decrease testosterone. Research has shown that low-fat diets decrease testosterone levels in men, but more research is needed to understand why. Cooking flying with testosterone and adding extra virgin olive oil to your food are natural ways to increase testosterone.

Regular physical activity not only promotes testosterone production but also enhances overall health. Movements like push-ups, pull-ups, and lunges engage multiple muscle groups and improve strength without needing equipment. Incorporate foods such as avocados, olive oil, and nuts into your meals. Lastly, “vitamin D acts like a hormone in the body and directly influences testosterone synthesis,” says Houman. There aren’t many foods packed with vitamin D, but it can be obtained through direct sun exposure. Men who don’t spend time outdoors or live in cold climates may not be able to meet the recommended daily allowance of vitamin D of 600 IU, so supplementation comes in handy. Many healthcare providers specifically recommend taking vitamin D3, as it may be more active than other forms of vitamin D.

Low testosterone can result from natural aging, certain medical conditions (such as hypogonadism), obesity, chronic illness, certain medications, and more. How to manage erectile dysfunction through mindfulness practices helps you regain confidence and improve your intimate life through awareness techniques. While zinc deficiency isn’t common, those who do not consume much animal or plant-based protein might have low levels, and therefore, would benefit from a supplement. Men who enjoy shellfish likely have adequate levels, as just one oyster has 5.5mg of zinc, half of the recommended 11 mg daily intake. On the other hand, supplements widely promoted for their T-boosting properties—like Ashwagandha, ginseng, maca root, vitamin D, and zinc—either showed mixed results or no results when taken in supplement form.

Mike McAvennie is an editorial director and writer with extensive experience driving original content production on a global scale. Free T floats around and binds to the right receptors to keep your body in optimal condition. The Art of Manliness participates in affiliate marketing programs, which means we get paid commissions on editorially chosen products purchased through our links.

Who knew deadlifts and squats were actually natural ways to increase testosterone? Push yourself as hard as you can for 30 seconds, and then rest (without slowing down your heart rate). Even 20 minutes a day of high-intensity interval training will boost your testosterone and start to build healthy, lean muscle. In males, this decline typically starts around the age of 30 and continues gradually over the years.