Best Foods to Naturally Increase Testosterone Levels

3 Powerful Ways to Boost Testosterone Naturally

I know Swanson wouldn’t approve, but for lunch each weekday (and sometimes on Saturday) I ate a salad. I then began a 90-day experiment to see how diet and lifestyle changes could boost that number. While I do have a pretty manly mustache, I’m not a doctor or a medical expert. I’m a guy with a law degree he’s never used who blogs about manliness. What I’m about to share shouldn’t be taken as a substitute for qualified medical expertise. Before you make any changes in lifestyle or diet, talk to your doctor or healthcare provider.

This is why it’s important to give your T-levels some attention every now and again. If you have vitamin D deficiency symptoms, it will decrease your testosterone levels. Any day that you don’t get 20 minutes of direct sunlight on your skin, you want to supplement with 5,000 international units of vitamin D3. Meanwhile, one study indicates that zinc supplementation may also benefit men with low testosterone levels and impotence, especially if they have a testosterone deficiency. Dosage was 220 milligrams of zinc sulfate (equivalent to 50 mg of elemental zinc) twice a day, over one to four months.

If you’re on a budget, I’m sure you could get the ingredients at Walmart and bring the cost per salad down even more. 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. Sugar leads to higher insulin, and insulin leads to lower testosterone.

After the initial assessment, the participants were randomly divided into 2 groups using a random table generator. The control group was advised to walk for 30 min three times a week on alternate days treatment for low testosterone in older males 16 weeks along with a standard dietary plan. Exposure to chemicals that mimic estrogen in the body, such as BPA and certain plastics, can interfere with hormone balance.

Boosting testosterone naturally doesn’t have to be complicated. By focusing on a diet for boosting testosterone, staying physically active, and incorporating simple lifestyle changes for higher testosterone, you can improve your hormone health and overall quality of life. These steps not only support healthy testosterone levels but also reduce the risk of weight-related issues and enhance your energy and vitality. Alcohol has been found to have a negative effect on testosterone levels as well as raising estrogen and cortisol levels.

These are some of the most effective natural testosterone boosters you can add to your diet. One study found that EEVO and other dietary oils can boost both testosterone and LH levels (33). High levels of stress can ramp up your appetite, leading to weight gain (11)—and the accompanying body fat isn’t good for your health. Avoid too much tofu; soy products can send your T levels plummeting (8).

While you can get Vitamin D through sun exposure and eating foods rich in Vitamin D, most people don’t get enough of either in their daily lives, making supplementation essential. Implementing these 7 tips can greatly enhance testosterone levels for men. By making lifestyle changes, improving dietary habits, exercising regularly, and focusing on sleep and stress management, you can optimize your hormone production and overall health. By integrating these exercise routines into your weekly schedule, you can naturally boost testosterone levels and improve your physical fitness and well-being. Strength training is one of the best ways to boost testosterone levels.

I mentioned a 1993 study done by the Thrombosis Research Institute in England that found increased T levels after taking a cold shower. I can’t find a link to the original source and I can’t find any other studies that support this claim! So without supporting research, I’m unsure of the effects of cold showers on testosterone. The biggest change I made to my diet was increasing my fat and cholesterol intake. The emphasis on increasing fat and cholesterol consumption meant I got to eat like Ron Swanson for three months — bacon and eggs and steak was pretty much the staple of my diet. You can potentially boost testosterone levels by fine-tuning your diet and adding new foods.