How To Increase Testosterone Levels Naturally

 


Testosterone is the main male sex hormone, but females also have small amounts of it.

It is a steroid hormone, produced in men’s testicles and women’s ovaries (1Trusted Source).

The adrenal glands also produce small amounts.

During puberty in boys, testosterone is one of the main drivers of physical changes like increased muscle, deeper voice and hair growth.

However, having optimal levels is also important throughout adulthood and even during old age.

Exercise is one of the most effective ways to prevent many lifestyle-related diseases. Interestingly, it can also boost your testosterone.

A large review study found that people who exercised regularly had higher testosterone levels. In the elderly, exercise increases testosterone levels, fitness and reaction time 

New research in obese men suggests that increased physical activity was even more beneficial than a weight loss diet for increasing testosterone levels 

Resistance training, such as weight lifting, is the best type of exercise to boost testosterone in both the short- and long-term 

High-intensity interval training (HIIT) can also be very effective, although all types of exercise should work to some extent 

Taking caffeine and creatine monohydrate as supplements may further boost your levels when combined with a training program 

What you eat has a major impact on testosterone as well as other hormone levels (25Trusted Source).

Therefore, you must pay attention to your long-term calorie intake and diet strategy.

Constant dieting or overeating may disrupt your testosterone levels 

Eating enough protein can help maintain healthy levels and aid in fat loss, which is also associated with your testosterone 

Carb intake also plays a role, with research showing carbs can help optimize testosterone
levels during resistance training ).

However, research demonstrates that sufficient healthy fats are also beneficial for testosterone and health

A diet based mainly on whole foods is best, with a healthy balance of fat, protein and carbs. This can optimize both hormone levels and long-term health.

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