8 Proven Ways to Increase Testosterone Levels Naturally
Testosterone affects many aspects of your health, from sexual function to disease risk. You may be able to increase your levels naturally by lifting weights and getting more of certain nutrients.
Testosterone is a steroid hormone that the body mainly produces in the testicles and ovaries. The adrenal glands also produce small amounts.
During puberty in people assigned male at birth, testosterone is one of the main driversTrusted Source of physical changes like muscle development, voice changes, and hair growth. People assigned female at birth produce testosterone but in lower quantities and have higher levels of estrogen, another hormone.
Having optimal levels is also important throughout adulthood. In adult males, healthy levels are importantTrusted Source for general health, including disease risk and sexual function.
Additionally, increasing your testosterone to optimal levels may increaseTrusted Source muscle mass and strength.
Interestingly, testosterone also plays an important roleTrusted Source in female health and sexual well-being.
Here are eight evidence-based ways to increase your testosterone levels naturally.
1. Exercise and lift weights
Exercise is one of the most effective ways to prevent many lifestyle-related diseases. Not only that but it can also boostTrusted Source your testosterone levels.
According to a 2020 literature review, the effects on testosterone levels can vary based on several factors, including the type of exercise and the training intensity.
Resistance training, such as weightlifting, has been shown to boost testosterone levels in the short term.
High-intensity interval training (HIIT) can be very effective as well, although all types of exercise should work to some extent.
2. Eat protein, fat, and carbs
What you eat can affect levels of testosterone as well as other hormones.
Eating enough protein can help you maintain healthy testosterone levels and can aid in fat loss, which may be beneficial, too. Additionally, constant dieting or overeating may disruptTrusted Source your testosterone levels.
Consuming healthy fats may also help support testosterone levels and hormone balance. Some research shows that a low-fat diet could decrease testosterone levels.
Therefore, a nutritious, well-rounded diet based mainly on whole foods is best. A healthy balance of protein, fat, and carbs can help optimize your hormone levels and support your overall health.