While there are many ways to increase testosterone levels naturally, we have chosen some of the best to highlight here.
These top 10 ways to increase testosterone will help you boost testosterone production, and it does not matter if you are a male or female.
10 – Intermittent Fasting
The first of our 10 ways to increase testosterone production is intermittent fasting. Not only will this help boost testosterone, but it will also boost crucial growth hormones in the body. Intermittent fasting lets your liver rest and can increase testosterone more than 200 percent. Intermittent fasting can help you increase testosterone and lose weight at the same time.
A few options for intermittent fasting include:
- Eating for 12 hours and fasting for 12 hours
- Consuming all food during an eight hour period each day (six hours is another option)
- Eating normally for 3 days followed by a 500 calorie day
09 – Lose Weight
The next way to increase testosterone is to lose weight. Men and women who are overweight are more likely to have low testosterone levels because a substance produced in belly fat – the enzyme aromatase – converts testosterone into estradiol, a form of estrogen.
Losing weight will also help you exercise with greater ease – just do not lose too much weight, as the body needs approximately 10 to 15 percent body fat for optimal health.
08 – High-Intensity Bursts
If you are looking for ways to increase testosterone levels naturally, you want to avoid long cardio sessions as that will have the adverse effect and cause your testosterone production to decline. The better alternative is to use high-intensity interval training.
All you need is 10 to 30 minutes at the most each day. Begin with two minutes of average cardio movements followed by a 20 to 30-second burst of high-intensity movement (such as a sprint) and repeat this process ten times.
07 – Weight Bearing & Strength Training Exercise
When it comes to how to increase a testosterone level for maximum health, you cannot beat strength training exercises to get the best possible testosterone spike. Not only do weight bearing exercises targeting the large muscle groups help stimulate a burst of testosterone into the bloodstream, but they also help up-regulate androgen receptors in the body to allow free testosterone to be more efficiently used.
Focus on at least three workout sessions a week, targeting one muscle group at a time. Do not work the same body parts two days in a row. Lunges, bench presses, deadlifts, and squats are some of the best options for exercise.
06 – Increase Vitamin D and Zinc Intake
Zinc and vitamin D are two of the best ways to increase testosterone. Supplementing with 3,000 IU of vitamin D per day for 12 months can increase testosterone by up to 25 percent.
Zinc is another major player when it comes to boosting testosterone production, and it can make a difference in as little as six weeks. Oysters, raw milk cheese, yogurt, crab, beef, and nuts are excellent dietary options.
05 – Reduce or Eliminate Sugar Consumption
When you are looking for a way to increase testosterone and lose weight, you want to immediately watch your sugar consumption and find ways to cut back. Sugar is one of the biggest testosterone zappers out there, and not only increases your weight, but it also affects insulin resistance.
Sugar can keep blood glucose levels elevated, and cause the pancreas to overwork producing insulin to transport the sugar in the bloodstream into the body’s cells for energy mobilization. Overexposure to insulin in the cells can lead to type 2 diabetes.
04 – Get Proper Sleep
When you get enough sleep at night, you will wake up with optimized testosterone levels. One study out of Singapore shows that men who slept 4 hours a night had roughly 60 percent less testosterone in their bloodstream than men who got 8 hours of sleep each night.
The body’s natural circadian rhythm benefits from you going to sleep by 11 pm. Some ways to help improve your sleep to increase testosterone levels naturally include:
- Lower temperature to under 67 degrees
- Make your bedroom as dark as possible
- Turn off electronics at least 60 minutes before bedtime
- Set a consistent bedtime schedule
- Avoid caffeine for six hours before bed
- Use the bed for sleep and sex – not for work or other mind-stimulating activities
03 – Reduce Stress
Next up for how to increase testosterone levels is putting an end to stress. That may seem difficult, but if you do not find a way to handle stress, you will continue to live with higher levels of the stress hormone cortisol in your bloodstream.
Cortisol inhibits testosterone and growth hormone production and leads to many illnesses by adversely impacting your immune system. Additionally, cortisol prevents falling asleep and increases production of the hunger hormone ghrelin which often causes overeating and weight gain.
Excellent ways to reduce stress include:
- Laugh – watch funny movies
- Deep breathing
- Enjoy nature
- Quality time with others
- Listen to soothing music
02 – Increase Intake of Healthy Fats
For many years, the medical community warned against fat and cholesterol consumption. The low-fat diet craze reduced cholesterol levels and lowered testosterone levels. Cholesterol is the basis for progesterone production from which testosterone is synthesized.
Healthy fat is necessary for hormone production, and will actually aid weight loss rather than increasing weight. You have to feed your body right for maximum testosterone production.
The best options for healthy fats include:
- Extra virgin olive oil
- Extra virgin coconut oil
- Nuts and seeds
- Nut butters (no added sugar)
01 – Boost Branch Chain Amino Acid (BCAA) Intake
The last of our 10 ways to increase testosterone is branch chain amino acids. You can get BCAA from whey protein, cheese, and through supplements. Branch chain amino acids can also lower cortisol levels.
BCAAs taken in conjunction with resistance training will produce higher levels of testosterone and enhance muscle recovery after exercise.
When to Turn to Testosterone Supplements
When all else fails, or if your testosterone levels are so low that you are exhibiting symptoms of Low T. you may want to turn to supplemental testosterone therapy.
The best way to increase testosterone in females is with testosterone cream, compounded for each woman’s needs.
For men, testosterone injections, patches, and gels offer the best results.
You can get further information on increasing testosterone levels by contacting our hormone clinic for a free consultation with a medical advisor.