Testosterone is a hot topic at the moment, with men and women taking increased interests in medicinal therapies and other techniques to boost levels in their bodies. Popular methods include everything from testosterone replacement therapy (TRT) to herbal diet supplements. However, many are also curious about potential methods to increase testosterone naturally.
Testosterone levels have a huge influence on various lifestyle factors, including:
- Libido
- Energy levels
- Muscle mass
- Mood
- Bone density
Showing just how vital it is to maintain healthy levels in your body. If you’re interested in how to increase testosterone, either with or without medical assistance, it’s important to understand natural methods of doing so. Best of all, these tips will generally help you toward having a healthier lifestyle in general.
How to naturally increase testosterone with exercise
The relationship between testosterone and exercise is well recorded, with most forms of exercise contributing to at least temporary boosts in the hormone. But can specific forms of exercise increase testosterone naturally better than others? Yes! Strength and resistance training – especially compound lifts like squats – are known for having the biggest boosting impact for testosterone. HIIT training can have a similar effect, with intensity playing a part in boosting testosterone.
Increasing testosterone naturally with your diet
With your exercise regime, you should also aim for a balanced, nutrient-rich diet based on whole foods. Make sure to prioritise foods like:
- Avocado and nuts for healthy fats
- Lean meat, fish and eggs for protein
- Whole grains, sweet potato and fruit for carbohydrates
- Plenty of green vegetables for vitamins
- Micronutrients like vitamin-D, zinc and magnesium
It’s worth noting that both exercise and diet will contribute to your weight, which is another core aspect in maintaining a testosterone level. It’s hard to increase testosterone naturally if you’re under or, especially, overweight. Obesity is notorious for reducing testosterone levels, so make sure that you make an effort to keep it at bay.
Get good sleep to boost testosterone
Sleep is vital for proper hormone production, especially during Rapid Eye Movement (REM) cycles. Poor sleep can lead to significant reductions in testosterone levels, even in the short term. Try to maintain a solid sleep schedule of 7-9 hours of sleep every night, avoiding too much caffeine or screen time directly before bedtime to support a natural circadian rhythm and cycle.
Taking care of yourself will increase testosterone naturally
This might sound obvious considering the other guidance we’ve offered at this point, but you should make general and consistent efforts to care for yourself. In an age where “toxic masculinity” is so prevalent in public discussion, self-care and testosterone might sound mutually exclusive but they’re not. Things like:
- Employing stress reduction techniques like meditation
- Avoiding excessive alcohol
- Eschewing drug abuse
Are all lifestyle choices that will help to keep testosterone level and even boost it.
More insights into health
If you’re looking to increase testosterone naturally, maintain a better male libido or enhance your weight loss efforts, visit our blog today. We cover all sorts of topics under the men’s health umbrella and beyond.
