normal male testosterone level

6 Effective Ways to Increase Testosterone Naturally

6 Simple and Basic Steps to Naturally Increase Testosterone Men’s Health Clinics

On this Health Minute, Dr. James Hotaling, urologist and men’s health expert, shares four ways you can increase your testosterone levels without turning to hormone injections. “Weight loss through a combination of a healthy diet and regular exercise is a crucial strategy for addressing low testosterone in overweight or obese individuals,” explains Aston. “Shedding excess body fat can alleviate the estrogen dominance resulting from fat tissue, improve insulin sensitivity, reduce inflammation, and help rebalance hormonal levels,” she says. The best exercises to normalize or increase your T levels are weightlifting or high-intensity interval training. So a plan to build muscle mass without straining yourself can encourage your body to produce testosterone.

Furthermore, it appears that trying to catch up on lost sleep may not fully reverse the effects of insufficient sleep. where to buy trt possible, do your best to get enough sleep for your health and fertility. You may be able to increase your testosterone levels with exercise, but it likely depends on the type and intensity of the workout. As a result, taking TRT requires careful monitoring for side effects. Lifestyle changes like weight management, regular physical exercise, and stress reduction may help improve treatment response. To naturally enhance hormone production, prioritizing good sleep hygiene is important.

If you have sleep apnea or are concerned you may have symptoms of this condition, talk with your doctor about treatment options. Dietary changes may increase testosterone levels, and many lifestyle changes and medical treatments can help. This can cause some uncomfortable symptoms of low testosterone, including fatigue, low libido, erectile dysfunction, weight gain, loss of muscle or bone mass, and depression.

Higher than average T levels can make cholesterol levels climb to harmful levels, increasing the risk of heart attacks, stroke, or other cardiovascular diseases. Sleep apnea is also connected to higher T levels and, sometimes, male infertility. When a blood test gets ordered to check your T levels, it’s usually done in the morning when levels are at their highest.

As doctors who want the best for our patient’s health, we sometimes find the initial appointment to be a negotiation, knowing more conservative therapy initially is best. Testosterone is very important for male sexual function, physical performance, muscle growth, bone density, mood regulation, among other functions. These risks are greatly reduced and may be eliminated altogether if testosterone is raised naturally. Also, a basic set of labs are required before deciding on treatment, to screen for prostate cancer, and screen for high cholesterol. The labs must be obtained within 3 hours after you normally wake up, with the sooner after waking the better. After this workup, we may recommend an initial trial of conservative management, which usually is for at minimum 4-6 months. The recommendations below are proven methods to increase testosterone naturally.

Food aside, it turns out there are some simple lifestyle changes that can help sustain and even boost T levels. Wells points to studies that show weight training or even bodyweight circuit sessions can cause a short-term increase in testosterone. If you mostly focus on cardio, it might be time to mix things up. A 2021 systematic review and meta-analysis of nine studies totaling 206 participants found that low-fat diet decreased testosterone levels in men. [21,22] Interestingly, the effect was stronger in participants with European ancestry. Testosterone is a critical hormone for male sexual development and has been linked to hair loss, beard growth, and sex drive.

Research has shown that the majority of men who take TRT will be infertile within a few months. Here are eight evidence-based ways to increase your testosterone levels naturally. In adult males, healthy levels are important for general health, including disease risk and sexual function.

Most likely, you know that some fats are bad for your heart, but did you know they also affect your testes? Turns out that both trans-fatty acids and refined omega-6 polyunsaturated fatty acids — think soybean, corn, and sunflower oils — build up in the testes. Consider using a fitness app to improve your form and track your progress. At some point in their lives, nearly all men will experience some degree of prostate enlargement.

A temporary low testosterone level may also result from an underlying inflammatory disease or poor nutrition since the body lacks the energy and resources to support pubertal development. This allows your body to focus its energy on testosterone production. Proper energy and nutrition are essential for improving testosterone levels.

This is recommended because some individuals may find that a quick fix of consuming more of a specific type of food can be their solution! Physical exercise and taking particular diet supplement are also more ways to increase testosterone naturally. Regular physical activity, particularly HIIT, endurance training, and resistance training, is thought to have beneficial effects on testosterone in several indirect ways.