How to NATURALLY Increase Your Testosterone Levels for Muscle Growth 18 Studies

5 Ways To Naturally Increase Testosterone Levels

Testosterone boosters, such as TestoPrime, contain natural ingredients like D-Aspartic Acid, Fenugreek, Panax Ginseng, and Ashwagandha, which are known to stimulate the body’s production of testosterone. Increased testosterone levels can have a direct effect on multiple aspects of health, including physical performance, mood, and even sexual health. As testosterone levels decline, many men also experience a range of physical and emotional challenges, including erectile dysfunction, reduced libido, and diminished stamina. These changes can significantly affect sexual health and overall vitality, leaving men feeling frustrated, less confident, and disconnected from their partners. Low energy and a lack of enthusiasm for daily activities can take a toll on both personal and professional life, making it more difficult to stay focused or motivated.

For more information about the relationship between Hone and the medical practices, click here. Research-backed tools, tactics, and techniques to maximize your health, delivered to your inbox every Monday. Dr. James R. Staheli is the Medical Director for Broad Health, Hone Health’s affiliated medical practice and a family medicine doctor in Atlanta, Georgia. Mike McAvennie is an editorial director and writer with extensive experience driving original content production on a global scale.

Sprinting works your legs and glutes (the largest muscle in the body), and are an amazing explosive exercise to lose weight and increase your speed. It’s also important that you make sure you’re eating enough of each macronutrient. Eating too much of one and not enough of the other is harmful to your testosterone.

Healthy testosterone levels are also important for people assigned female at birth, along with other key hormones such as estrogen and progesterone. For both optimal health and hormone levels, try to manage your stress levels. Staying active, getting plenty of sleep each night, and practicing some stress-relieving techniques may be beneficial. Here are eight evidence-based ways to increase your testosterone levels naturally. It’s important to consult your healthcare professional about what steps you are taking to maintain healthy testosterone.

Our users also reflect this—the data shows that 20% of men and 28% of women have below-optimized magnesium levels. In fact, the same study found that long-distance runners may experience low testosterone levels. The researchers speculated that this might be due to inadequate energy and improper nutrition. Research has shown that men who carry more weight have lower levels of testosterone, with obesity being an important factor in lowering testosterone, even over other factors such as age. Additional research showed overeating, and yo-yo dieting disrupted hormone levels.

Consult a healthcare provider if you are concerned about your testosterone levels. Ashwagandha is a herb that’s classified as an adaptogen, which helps manage stress levels. It improves brain function, lowers blood sugar levels, lowers cortisol levels, and decreases symptoms of anxiety and depression.

What you eat can affect levels of testosterone as well as other hormones. For most men with low testosterone, if you struggle with chronic stress, frustration, lack of forgiveness, anger issues, etc., those things all drop your testosterone levels over time. An unexpected natural way to increase testosterone is intermittent fasting. It’s been shown to increase testosterone by nearly 200 percent or even up to 400 percent. Meanwhile, two other supplements that appear to assist with improved strength, fat burning, muscle building and/or energy are turkesterone and ecdysterone.

In fact, it’s so ingrained in our lives that it’s started to leach into our bodies—literally. Eating enough protein can also help you drop extra pounds, which is important since obesity holds the title as the most effective predictor of low testosterone in men (6). High exposure to estrogen-like chemicals may also affect your levels, so try to minimize daily exposure to BPA, parabens, and other chemicals found in some types of plastic. Getting good sleep is just as important for your health as diet and exercise. However, having optimal levels is also important throughout adulthood and even during old age. When used for longer than 30 days, they could lead to the clinical signs of hypogonadism in both men and women.

If you’re noticing symptoms like low sex drive, fatigue, depression, erectile dysfunction, and irritability, and suspect you might have low T, talk to your doctor. They’ll discuss with you reasons for these symptoms and will order blood tests to see if your testosterone is low. Research shows that strength exercises can increase testosterone levels. But the boost usually only lasts about an hour before your T levels return to normal, Hackney says. Beyond focusing on sleep and circadian rhythm best practices, there are some other natural treatments to help maintain healthy testosterone levels. Research has found after eight nights of getting five hours of sleep a night, 600 mg testosterone cypionate per week levels are reduced by 10% to 15% in young healthy men. And the more you sleep, the more your testosterone increases — all the way up to sleeping for 9.9 hours.