Testosterone Therapy: What Men Need to Know About Low T and TRT Treatment Los Angeles Times

How to Increase Testosterone Naturally: 10 Ways

You can boost testosterone fast by getting enough sleep, as morning testosterone levels are impacted after only one night of sleep loss. Testosterone levels are also elevated directly after heavy resistance training. Long term, focus on keeping sleep debt low, cutting down on alcohol, and lowering stress levels. Having too high does testosterone reduce inflammation (https://barolofashionshow.it/pages/integratori_per_dimagrire_2.html) levels can cause side effects like irritability, erectile dysfunction, and more shallow sleep. Incorporating these into your meals can help you avoid the pitfalls of a low-fat diet, which can negatively affect testosterone levels.

But as with most things in life, the devil is in the details, so I’ll share with you exactly what I did and provide research that explains why the things I did helped boost my testosterone. If your testosterone levels are low, there are ways to boost them. These may include lifestyle changes like losing weight, improving your nutrition, exercising, managing your stress, and getting more sleep.

Note that the numbers in parentheses (1, 2, etc.) are clickable links to medically peer-reviewed studies.

On Saturday mornings, Gus and I went to Braum’s — pancakes for Gus; breakfast burrito for me. Sundays I typically skipped breakfast – I usually just wasn’t hungry. Alright, with that all out of the way, let’s talk about exactly what I did to double my T levels in 90 days. My total T had gone up to 778 ng/dL and my free T had risen to 14.4 pg/mL. While most of the suggestions still stand, and are recommendations I still personally follow, my thinking and my own lifestyle have changed in a few areas over the years. When used for longer than 30 days, they could lead to the clinical signs of hypogonadism in both men and women. Not surprisingly, individuals with low T levels are also prone to displaying these symptoms, which implies a high correlation between the two.

Strength and endurance training (cardio) can both increase testosterone. Additionally, a 2020 review found that taking a vitamin D supplement increased testosterone levels and improved erectile dysfunction. More research is needed, as other studies, such as one from 2023, yield conflicting results. High levels of estrogen can lead to PCOS, uterine fibroids, irregular menstrual cycles, and thyroid dysfunction. Additionally, elevated estrogen is a risk factor for breast, ovarian and endometrial cancer in women, as well as prostate and breast cancer in men. A variety of lifestyle changes can lower estrogen levels, naturally.

The research on shilajit is still in baby shoes, but one interesting study has been made about its effects on testosterone levels216. Rest of the ‘anabolic goo’ contains naturally occurring hormones, nucleic acid, sugars, gamma globulin, and ~3% compounds still unidentified by modern day science. If you want to maximize your tissue uptake of testosterone, consider adding carnitine to your supplement cabin (affiliate link). According to the studies you’ll get even more out of it if you exercise and take it immediately after training. In a study of 109 men208, 300mg’s of Tongkat Ali for 12-weeks was able to improve semen mobility by 44% and volume by 18% when compared to placebo.

However, it also wreaks havoc on your natural testosterone production. Of course, be careful not to eat too much all the time, as the additional weight gain can have negative effects on testosterone production as well. Processed foods are filled with bad chemicals and ingredients that lower your testosterone, making what you eat imperative to your testosterone production. Certain foods, like soy and mint, can even decrease your testosterone levels (8, 9). In fact, research also shows that physical activity has a much stronger testosterone boosting effect in overweight men than your diet (6).

It’s a very good fit for testosterone boosting workouts (which is why it is one of the main themes in the THOR Testosterone Training program). A much better option for those of us who don’t “need” to train for endurance, would be something like low-pace walking or hiking. Of course, walking isn’t the only physical activity that boosts T-levels, when sedentary subjects are compared against “active” subjects, the more physically active guys do have higher sperm counts and testosterone levels. Also, its seen in studies that when sedentary men start some sort of physical activity and/or low-pace exercise routine, their T levels tend to go up as well133–135. To upregulate androgen receptors in muscle tissue while also increasing testosterone levels both acutely and moving the baseline higher and higher can be best done with some form of resistance training.