9 Ways to Increase Testosterone Naturally

Increase Testosterone Naturally

Testosterone is an androgen hormone crucial for both the male and female body, although women naturally produce less than men. Because testosterone levels tend to decline with age, the importance of finding ways to increase testosterone naturally is crucial.

The following 9 ways to increase testosterone naturally are best started in early adulthood, although it is never too late to make positive changes in one’s life:

  1. Go to Sleep – staying up past midnight interferes with the body’s circadian rhythms. It is also important to get between seven and nine hours each night – with men at the lower end and women at the higher end of the scale.
  2. Exercise Right – the right kinds of exercises that target the larger muscle groups can have a significant impact on testosterone production.
    • High-intensity interval training – no more than 30 minutes with short bursts of high-intensity activity interspaced with lower-intensity activity
    • Resistance weight training – squats, deadlifts
  3. Reduce Your Stress – the more stress you allow into your life, the greater the secretion of the stress hormone cortisol. Increased cortisol levels interfere with the body’s production of testosterone and growth hormone – and cortisol keeps you from falling asleep at night.
  4. Lose Weight – low testosterone and increase waistline circumference tend to go together. In studies of people who have lost weight, testosterone levels have been shown to increase.
  5. Supplement – vitamins and minerals provide essential support to the body, and the ones listed below often help boost testosterone levels:
    • Zinc
    • Vitamin D
    • B vitamins
  6. Intermittent Fasting – with different methods to choose from, intermittent fasting provides a significant boost to not only testosterone production, but growth hormone levels, as well. Here are some options:
    • Eat three meals between noon and 6 pm – consume all your food during that time
    • Eat only within a 12 hour period – fasting for the other 12 hours
    • Skip one day of eating every three days
    • Eat normally for two or three days then cut calories to 500 for one day
  7. Detox Your Liver – when the liver is not functioning properly, testosterone production may suffer. A liver cleanse or detox may help.
  8. Ban Sugar – eliminating or greatly reducing sugar intake from your diet can help increase testosterone by regulating blood glucose levels and reducing insulin exposure in your cells.
  9. Stop Smoking – among other things, smoking lowers testosterone levels.

When you increase testosterone naturally, men’s health benefits are predominantly the same as those for women:

  • More energy
  • Improved muscle and bone support
  • Better brain functions
  • Lower cholesterol levels
  • Enhanced sexual desire and performance
  • Improved metabolism
  • Better mood
  • Deeper sleep

Using Food to Increase Testosterone

You are what you eat never had more meaning that when it comes to testosterone production. The food you consume can help boost testosterone levels.

Make some of these choices for how to increase testosterone naturally by food:

  • Heart healthy fats – coconut oil, extra virgin olive oil, grassfed butter, flaxseeds, nuts, avocados, goat milk yogurt or kefir, and omega-3 rich fish oil
  • Fruit – red grapes, pomegranate, bananas, raisins, berries, citrus, watermelon
  • Vegetables – cabbage, mushrooms, onions, potatoes, spinach, asparagus
  • Honey
  • Garlic
  • Eggs
  • Shellfish – yes, oysters!
  • Grassfed beef – no more than 3 times a week   
  • Oats
  • Chocolate
  • Beans

When you want to increase testosterone naturally after 40, incorporating as many of these foods into your daily life will help – especially nuts which should be consumed daily.

How to Know if You Need Testosterone Replacement

There may come a time when the best option is testosterone replacement therapy. You will know this by how you feel, perform, and look.

If your body is not responding well to the natural options listed above, or you do not want to go through the steps of changing your lifestyle and dietary habits, we can show you how to increase testosterone naturally and fast with testosterone therapy.

Supplemental testosterone provides the body the immediate boost it needs to improve all of the functions associated with this vital hormone.

The best way to increase testosterone naturally over 50 is with TRT.

Men have numerous options, with the most common choice being testosterone cypionate injections. This method is often the first choice for reasons that include low cost, infrequent need (once every two weeks in most cases), and superior results.

Women use a lower dose testosterone cream compounded by a US pharmacy to their exact needs.

For additional information on increasing testosterone levels, contact HT Medical Center for a confidential consultation with a hormone specialist at no charge.