5 Science-Backed Ways to Increase Testosterone Naturally
5 Science-Backed Ways to Increase Testosterone Naturally
Testosterone also contributes to energy levels, mood and sleep, according to Dr. Honig. In addition to these mental health effects, he explains that testosterone is important for bone health, muscle health and heart health in men. "People tend to think of testosterone as a reproductive hormone, but it has a lot of other good effects on the body as well," says Dr. Honig. According to findings, taking a daily ginger supplement for three months increased testosterone levels by 17 per cent in a group of 75 adult male participants with fertility issues. King of the veg patch, cabbage is full of a chemical called indole-3-carbinol, which rids your blood of girly hormones.
That means you want to find ways to naturally relieve stress to keep your testosterone levels up. A study conducted in Italy found that D-aspartic acid has a role in the regulation of the release and synthesis of luteinizing hormone and testosterone in humans and rats. Researchers found that D-aspartate is synthesized in the pituitary gland and testes and able to increase testosterone levels.
Hone is an online clinic that helps men and women manage their health. As part of your subscription and as medically indicated, physicians prescribe medications, and recommend supplements that are delivered to you from the comfort of your home. Men with diabetes are twice as likely to have low testosterone levels (34).
Thus, maintaining an optimal testosterone balance is crucial for sustaining physiological equilibrium and promoting general well-being. Maintaining an optimal testosterone balance is vital for muscle health, metabolic function, sexual health, mood regulation, and overall quality of life in both men and women10,11. Testosterone regulates many essential functions in the male body, testo y dianabol including muscle growth, bone density, mood, energy, libido, and reproductive health. When levels drop too low, symptoms such as fatigue, decreased strength, and mood swings often appear.
Soy foods are also high in phytoestrogens, plant-based substances that mimic the effects of estrogen that may reduce testosterone (9). Just don’t go overboard; a small study by the University of Worcester found that men who limited carbs and got 35 percent of their calories from protein had lower testosterone levels (7), so balance is key. Replenishing those levels is key to living your life at your full potential. If you haven’t tested your T levels yet (Hone can help with that), or aren’t ready for TRT, there are plenty of ways to naturally boost your testosterone. I’m afraid I have no super cool "secrets" to share and there are no easy shortcuts to increasing your T. If you were expecting some magical potion or supplement or weird body hack that will instantly and naturally increase your T levels, what follows is bound to disappoint. Despite what some companies or websites might tell you, there’s no single thing that will boost your testosterone naturally for the long term.
Hone-affiliated medical practices are independently owned and operated by licensed physicians who provide services using the Hone telehealth platform. 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.
Importantly, effect sizes are independent of sample size, reinforcing the strength of our findings beyond conventional significance testing. Furthermore, the highest testosterone levels were recorded during ovulation, supporting prior research indicating that menstrual cycle phases influence hormonal responses to exercise58,60. This reinforces the importance of considering menstrual cycle phases when designing exercise programs tailored for women. Despite the initial rise in testosterone, our study highlights that hormone levels do not remain elevated long-term and may experience a rebound effect, dropping below pre-exercise values within 24 h. Kvorning et al.61 emphasized that individual differences in hormonal regulation and exercise volume influence the magnitude of post-exercise testosterone responses. This aligns with findings by Kraemer et al.60, who demonstrated that total workout volume significantly impacts post-exercise testosterone levels.
In a future post, I’ll go into more detail about some of the more crazy things I did to improve how well I slept. Give yourself at least two days during the week when you don’t do any intense exercise at all. This is what I ate for breakfast and lunch almost every single weekday during my 90-day experiment, and it’s what I continue to eat every weekday more than four months after my experiment began. For those interested, at the end of this section, I share my cholesterol and triglyceride levels after more than four months of eating copious amounts of bacon, eggs, meat, and nuts. There are countless herbs on the market that tout their testosterone-boosting effects but have little evidence backing them up. A review published in 2021 found that some herbs show promise, although more research is needed. Vitamin D is crucial for the development of the sperm cell and maintenance of high sperm count and quality.
