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This article was co-written by Zora Degrandpre, ND. Dr. Degrandpre is a licensed naturopath in Washington. She received her ND degree from the National Medical University in 2007.
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Testosterone is a hormone that helps regulate sex organs, metabolism, osteoporosis and other bodily functions. Although it mainly affects men, both men and women can experience this problem. Studies have shown that lifestyle has an important effect on testosterone levels. Exercise, sleep, stress or obesity can all affect testosterone levels in the body. Learn ways to increase testosterone levels naturally.
Plus, learn more about when you can use natural methods to increase testosterone levels.
Steps
Control your Diet and Nutrition
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Consult your doctor every year. Ask your doctor to provide a detailed analysis of your weight. If you are overweight or obese, this could be the cause of your low testosterone levels.
- Obese people produce more aromatase, an enzyme that converts testosterone into estrogen. Your metabolism will continue to decline as your body produces more aromatase, making the problem worse. Work with your doctor to create a weight loss plan.
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Avoid industrial, canned and processed foods. Weight gain and obesity can cause low testosterone levels. [1] X Source of Research Changing your diet not only makes a big difference to your testosterone levels, but it can also help reduce your risk of cardiovascular disease and diabetes. Start changing your diet by completely eliminating industrial, canned and processed foods from the menu.
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Eat food in its most original state. Eating food in a “whole” means cutting down on sugar, fat, preservatives… to the maximum. Please try to add:
- More fruits and vegetables [2] X Research Source
- Add more fish and skinless meat, and limit red meat
- Add more complex carbohydrates, including whole grains, lentils, other legumes and green vegetables
- More nuts and seeds
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Avoid sugars from the outside. These include sugar found in industrial foods (such as high-fructose corn syrup), as well as artificial sweeteners. [3] X Research Source If you need sweetness, try Stevia, an herb that can be made sixty times sweeter than sugar.
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Increase beneficial fats. Omega-3s are healthy fats that can be found in many foods. Foods high in Omega-3 include eggs, algae, fish and shellfish, in addition to vegetable oils such as flaxseed, hemp and walnut oils. Good fats will help you get a healthy body.
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Drink a lot of water. Drinking plenty of water is essential for a healthy diet. In addition to keeping your body hydrated, water can also help keep you from feeling hungry.
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Only eat when hungry. Cut down on snacking, eating when bored or binge eating. Try to only eat when you feel hungry.
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Do not go on a fortified diet. Sudden calorie restriction can cause the body to receive the wrong signals, leading to not increasing testosterone levels as desired. Instead, cut calories by about 15 percent for the first week.
- All weight loss goals must be reasonable. Aim to lose ½ kg per week by improving your diet and increasing your activity level.
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Eat together with exercise. Lean protein, high-protein yogurt, and some green vegetables can help build muscle. Gaining muscle helps burn fat and increase testosterone levels.
Exercise Regularly
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Start a fitness routine. If you’ve never lifted weights, used resistance bands, or exercise machines, hire a personal trainer or fitness professional for guidance on standard exercise routines and procedures. [4] X Research Sources
- If you are weak, start with elastic bands. This strength-building method allows you to use a rubber band to train weak muscles before you actually lift weights. [5] X Research Source Do this activity 2 to 3 times per week for the first 3 to 4 weeks. If you have joint or back problems, you may need to continue this method with a stronger rope.
- You can increase your testosterone levels by up to 20 percent by lifting weights 3 times a week for 11 weeks.
- Strength training in the evening can increase testosterone levels in the evening. The effect seems general, and the more fit you are, the less noticeable the effect will be. [6] X Research Sources Khoo, J., Tian, H., Tan, B., Chew, K., Ng, C., Leong, D., & … Chen, RY (2013). Comparing effects of low- and high-vpume moderate-intensity exercise on sexual function and testosterone in obese men. The Journal Of Sexual Medicine, 10(7), 1823-1832. However, this still has a certain effect.
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Use the treadmill or do dumbbells 2 to 3 times a week. For men, choose a weight that makes you feel tired after only about 5 pushups. Do 3 sets. You will feel muscle fatigue after weight training. Let your body rest for about 24 to 48 hours.
- Women or people with joint problems can do endurance training. For example, you can choose a lighter weight and complete 3 sets of 10 to 15 pushups each.
- Do half sets interspersed with full sets. This means that you should complete half of the sequence, either bottom-up or top-down for fast-twitch and slow-twitch muscle movements.
- Lift weights gently. Breathe slowly and never drop the weights. Control the weight until it returns to the starting position.
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Intermittent cardio exercise. Start with working out 5 times a week for 30 minutes each time.
- Interval training requires you to warm up, speed up, or perform at a high intensity for a short period of time (like 90 seconds), then work at a slower pace for a longer period of time. (about 2 to 4 minutes). Repeat these sets for about 30 minutes, including warm-up and relaxation. Training intervals can vary, depending on the cardio activity. If you’re new to interval training, get advice from a personal trainer about an exercise regimen that’s right for you.
- Cardio machines such as ladders, bicycles, ellipticals, and treadmills are all programmed to perform interval training in case you don’t want to walk or swim while interval training. your own time.
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Make sure you sweat during your 30-minute workout. Overall activity is good, but you also need more intense cardio to reach your weight loss goals and increase testosterone levels. The same is true for both strength training and cardio.
- Don’t exercise too hard. If you’re already in shape, doing too much cardio can lower your testosterone levels. [7] X Research Source Your goal is to keep your metabolism high while giving your body time to rest and recover.
- Drink plenty of water before, during and after exercise. A dehydrated person’s body produces less testosterone after a workout.
- Don’t forget the other benefits of exercise, including improved heart health, weight loss, and increased strength and endurance. [8] X Research Sources
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Intermittent fasting. Intermittent fasting combined with moderate to high intensity exercise has been shown to increase testosterone levels. [9] X Research Sources O’Leary, CB, & Hackney, AC (2014). Acute and Chronic Effects of Resistance Exercise on the Testosterone and Cortisp Responses in Obese Males: a Systematic Review. Physical Research, 63(6), 693-704. During the fast, do moderate to high intensity exercises. The basis of this is that when you are fasting, the body will tend to use stored fat for energy. [10] X Research Source
Lifestyle Change
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Sleeping enough. Doctors recommend that we get 7 to 8 hours of sleep every night. Less sleep can reduce the amount of testosterone in the body by 10%. Lack of sleep can also make weight loss difficult. [11] X Research Source
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Always active. Walking more and sitting less will help balance hormones, reduce stress and help with weight loss.
- Buy a pedometer. Make sure you reach your goal of 10,000 steps per day through activities of daily living.
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Reduce stress. Stress causes the body to produce the hormone cortisone and disrupts the production of other hormones such as testosterone. [12] X Research Sources[13] X Research Sources
- Focus on work/life balance. Set aside 2 hours a day for relaxing activities that you enjoy. Try to reduce your working hours per day to 10 hours or less. [14] X Research Source
- Start practicing meditation, deep breathing, yoga, tai chi, and/or qigong. These activities can help reduce stress and help you sleep better. If you find yourself running out of time, start by doing 25 deep breaths for 2-3 minutes, 4 times a day.
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Consider having sex in the morning. If low testosterone is affecting your sex life, consider having sex in the morning. Testosterone levels will usually be higher at this time.
Using Vitamins, Minerals and Herbs
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Bask. To absorb vitamin D, you need to expose your skin to direct sunlight for a period of time (15 to 30 minutes). Keeping vitamin D high can help increase testosterone production by 20%. Try consulting a health professional about taking a vitamin D supplement if you have to work in your room all day and can’t get out in the sun. [15] X Trusted Source PubMed Central Go to Source
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Zinc supplement. Mild to moderate zinc deficiency has been shown to reduce testosterone levels. [16] X City Research Source . Croxford, NH. McCormick, SL. Kelleher, Moderate Zinc Deficiency Reduces Testicular Zip6 and Zip10 Abundance and Impairs Spermatogenesis in Mice. J Nutr. 2011 March; 141(3): 359–365. Talk to a healthcare professional about taking a zinc supplement.
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Consider herbal supplements. A few studies have shown certain herbs to help increase testosterone levels or limit the effects of low testosterone. Some herbs include:
- Thistle (Tribulus terrestris), has been shown to increase sexual performance in animal studies. Use according to the manufacturer’s instructions.
- Indian ginseng (Withania somnifera), has been reported to increase sperm quality in preliminary medical trials. [17] X Research Sources Most studies have used up to 450 mg, taken four times a day.
- Ginkgo biloba, which helps increase testosterone synthesis. [18] X Research Sources Zhang, Z., Tong, Y., Zou, J., Chen, P., & Yu, D. (2009). Dietary supplement with a combination of Rhodipa crenulata and Ginkgo biloba the endurance performance in healthy vpunteers. Chinese Journal Of Integrative Medicine, 15(3), 177-183. Dosage is 270 mg of ginkgo extract, taken 4 times a day. Use according to the manufacturer’s instructions.
- Yohimbe, used to increase sexual interest and treat erectile dysfunction. [19] X Sources of study Dosages vary from case to case, from 5.4 mg (3 times a day) to 10.8 mg (3 times a day). Use according to the manufacturer’s instructions.
Diagnosing Low Testosterone
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Watch for physical symptoms. Men with low testosterone may notice a number of related symptoms, including:
- Erectile dysfunction (ED), including a decrease in both the number and quality of erections
- Decreased gonads
- Decreased sperm count
- Reduced skeletal muscle mass leads to decreased strength and endurance
- Changes in blood lipids, such as changes in the amount of chpesterp
- Osteoporosis (softening of bones) and osteoporosis (decreased bone density)
- Sudden heat pulse
- Tight or tender breasts (gynecomastia)
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Watch for emotional symptoms. In addition to the physical effects, men may also notice emotional changes when testosterone levels are low, including:
- Decreased libido (libido)
- Tired
- Changes in mood, including depression, irritability and anxiety
- Problems with memory, concentration or a sudden lack of confidence
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Blood tests to determine your condition. The diagnostic process includes blood tests and a physical examination. Blood tests are usually done in the morning. This is the time when testosterone levels are at their highest.
- Your doctor will diagnose your condition if your symptoms and test results both indicate low levels of testosterone.
When Should You Try Boosting Testosterone?
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Increase testosterone levels if you are an adult with low testosterone levels below normal. In most cases, adults diagnosed with low testosterone can safely increase their levels, especially through natural methods. If you are a teenager or have normal or undiagnosed testosterone levels, you should avoid intentionally increasing your testosterone levels.
- Testosterone levels are typically highest in your teens, but since levels fluctuate throughout life, it’s best to let them regulate themselves, rather than trying to interfere. [20] X Trusted Source Mayo Clinic Go to Source If you’re a teen and worried about low testosterone, consult your doctor before making any changes.
- Elevating testosterone levels in the normal range can have adverse effects on your health, even as an adult. For women, high testosterone can cause polycystic ovary syndrome, infertility, obesity, hair loss, and other problems. [21] X Research Sources There is controversy regarding how high levels of testosterone can be harmful to men, but a few studies have suggested that men with particularly high testosterone may be at increased risk. higher rates of cardiovascular disease. [22] X Research Source
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Try herbs if you have no related health problems. If you only have low testosterone issues, most herbs are a relatively safe option to try in the short term. However, certain health conditions can make these herbs dangerous, so you should avoid using herbs to increase testosterone if you already know your health problems.
- For women, avoid most herbs if you are (or could be) pregnant or breastfeeding. Tribulus, Indian ginseng, ginkgo and yohimbe are all considered unsafe for pregnant women.
- For men, tribulus may be associated with prostate problems. [23] X Research Sources
- Indian Ginseng can cause problems for people with diabetes, low blood pressure, stomach ulcers, autoimmune diseases and thyroid disorders. [24] X Research Source
- Ginkgo can cause an allergic reaction if you are sensitive to the uruship resin in poison ivy and cashews. You may also have problems if you have unstable blood pressure, diabetes, low blood sugar, gastrointestinal disorders, musculoskeletal disorders, nervous system disorders, seizures, skin disorders, mental disorders and heart disease. [25] X Trusted Source Mayo Clinic Go to Source
- Yohimbe can be dangerous if you are suffering from bleeding disorders, schizophrenia, prostate problems, post-traumatic stress disorder (PTSD), liver disease, kidney disease, unstable blood pressure, heart disease , anxiety, depression or diabetes. [26] X Research Sources
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Pay attention to exercise while you are on medication. If you are not currently taking any medications, most herbs are quite safe. However, if the medication you are taking has the potential to interact with the herbs, you should avoid using them.
- Avoid tribulus if you are taking medication for blood pressure, diabetes, or muscle stimulation. [27] X Research Source
- Indian Ginseng can be dangerous if you are taking immunosuppressants or pain relievers. [28] X Research Sources
- Ginkgo may interact negatively with medications for heart disease, seizures, anti-Chpins, antidepressants, and cytochrome P450 metabolisers. [29] X Trusted Source Mayo Clinic Go to Source
- Avoid using yohimbe if you are or may be taking MAOIs (Monoamine Oxidas Inhibitors), clonidine, guanabenz, tricyclic antidepressants, antihypertensives, naloxone, phenothiazines, or stimulants. [30] X Research Source
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Consider short-term use of herbs. If you don’t have a medical condition or are taking medication that can cause complications, testosterone boosting herbs are generally considered safe for adults when used for six months or less.
- If used for more than six months, some herbs can cause complications such as heavy bleeding, [31] XTrusted Source Mayo Clinic Go to the source of stomach pain, diarrhea and vomiting. [32] X Research Source Difficulty sleeping can also be a complication of long-term drug use. [33] X Research Sources
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Use functional foods sensibly. A moderate amount of vitamin D and zinc can help your body produce more testosterone and stay healthy, but too much of any of these nutrients can be really toxic. It is best to supplement both of these vitamins with natural foods, but if you still decide to use supplements, just remember to follow the dosage instructions on the product label.
- The recommended daily intake of vitamin D is 600 IU. The toxin is usually present in people who consume about 50,000 IU in a few months, but less often in people with liver, kidney or other health problems. [34] X Trusted Source Mayo Clinic Go to Source
- The recommended daily intake of zinc is between 8 and 11 mg for adults. [35] X Research Sources Maximum intake is approximately 40 mg per day. Toxins usually appear when zinc intake exceeds this limit. [36] X Research Source
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Make positive lifestyle changes after consulting your doctor. A healthy diet and proper exercise are encouraging changes, even if you don’t need a boost in testosterone. To maximize the benefits of lifestyle improvements while minimizing possible risks, consult your doctor before making any major changes.
- To check your testosterone levels and alert you to any personal health limitations, your doctor can work with you to determine the best therapy for you. Your doctor will recommend medical treatments, but don’t be afraid to tell your doctor if you really just want to use natural methods. Your doctor will be happy to create a plan based on your wishes, as long as the measures do not adversely affect your health.
Advice
- Contact your doctor if you want to increase your testosterone levels but are on pain medication, synthetic muscle stimulants, or prednisone. These drugs can lower testosterone levels. [37] X Research Source However, you should not stop taking the drug without consulting your doctor.
- Persist. Losing weight, getting in shape or increasing testosterone levels all take time.
Warning
- If you choose to use herbs, talk to a naturopathic doctor or an herbalist first. Your doctor or specialist will help you determine the right dose and possible side effects.
Things you need
- Doctor
- Personal trainer/physician
- Foods rich in beneficial fats
- Zinc rich foods
- Protein rich foods
- Elastic cord
- Exercise machine/dumbbells
- Water
- Interval training
- Sleep
- Pedometer
- Relaxing activities
- Meditation/yoga
- Vitamin D
X
This article was co-written by Zora Degrandpre, ND. Dr. Degrandpre is a licensed naturopath in Washington. She received her ND degree from the National Medical University in 2007.
There are 27 references cited in this article that you can see at the bottom of the page.
This article has been viewed 4,271 times.
Testosterone is a hormone that helps regulate sex organs, metabolism, osteoporosis and other bodily functions. Although it mainly affects men, both men and women can experience this problem. Studies have shown that lifestyle has an important effect on testosterone levels. Exercise, sleep, stress or obesity can all affect testosterone levels in the body. Learn ways to increase testosterone levels naturally.
Plus, learn more about when you can use natural methods to increase testosterone levels.
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