The best natural ways to boost testosterone levels include lifestyle changes like strength training, nutrition adjustments, stress reduction, and sleep optimization. Testosterone is crucial for muscle growth, bone health, libido, energy levels, and more in both men and women. Though testosterone levels decline naturally with age, certain lifestyle factors can help promote healthy testosterone levels.
Strength Training
- Lifting weights and resistance training are some of the most effective natural testosterone boosters. Studies show strength training, especially when targeting large muscle groups, leads to acute and chronic increases in testosterone levels.
- Try to strength train 3-5 days per week for at least 30 minutes targeting major muscle groups like legs, back, chest and arms. Compound movements like squats, deadlifts and bench presses are great testosterone boosting exercises.
Nutrition
- Ensure adequate intake of macronutrients - carbohydrates, healthy fats and lean protein - to support testosterone production.
- Get adequate vitamin D, zinc, magnesium and selenium through food and supplements as deficiencies are linked to low testosterone.
- *Vitamin D: From sunlight, fortified dairy/milk, eggs and seafood
- *Zinc: From oysters, meat, nuts and seeds
- *Magnesium: From nuts, leafy greens, whole grains
- *Selenium: From Brazil nuts, tuna, eggs and mushrooms
Stress Management
- High stress levels cause your body to produce more cortisol, which can suppress testosterone.
- Try stress management techniques like meditation, yoga, deep breathing and going for nature walks. Getting adequate sleep, social connection and managing a healthy work/life balance also help lower stress.
Quality Sleep
- Getting at least 7-9 hours per night supports healthy testosterone production and release.
- Aim to improve sleep quality by having a consistent routine, limiting blue light exposure at night, and making your bedroom cooler and darker.
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While these lifestyle measures can help
optimize natural testosterone levels, some may still benefit from medical treatment such as bioidentical
testosterone therapy from clinics like Rejuvenate Hormone Clinic(). Their experienced physicians develop personalized testosterone therapy programs to safely and effectively treat low T symptoms for men and women through all stages of life when lifestyle measures are not sufficient.
Talk to your doctor and evaluate your testosterone levels if you're still experiencing bothersome symptoms of low T after attempting natural boosting methods. Symptoms may include:
With an integrative plan including natural boosting behaviors as well as testosterone therapy when needed, both men and women can enjoy healthy testosterone levels and related benefits at any age. Work with your healthcare provider to develop the right plan for you.
