Testosterone: 15 Best Foods To Eat for Better T-Levels

9 Foods That Will Naturally Increase Your Testosterone Levels

That means you want to find ways to naturally relieve stress to keep your testosterone levels up. Another study from the University of Nebraska Medical Center researched the acute effects of weight lifting on serum testosterone levels. The results concluded that even moderate weight lifting and light weightlifting increased serum testosterone levels in participants. 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 can follow these steps, you are going to see great results in naturally boosting your testosterone levels.

Due to its explosive nature, short-duration, activation of fast-twitch muscle fibers, and increased production of lactic acid – without being “chronic” enough to cause prolonged increases in stress hormones – HIIT, aka. Short bouts of intense exercise can cause sharp increases in total testosterone, free testosterone, DHEA, growth hormone, and dihydrotestosterone129–131. Let’s face it, some foods are just better than others when it comes to boosting 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. Of course, walking isn’t the only physical activity that boosts T-levels, when sedentary subjects are compared against “active” subjects, the more physically active guys do have higher sperm counts and testosterone cycle before after levels. Also, its seen in studies that when sedentary men start some sort of physical activity and/or low-pace exercise routine, their T levels tend to go up as well133–135.

Increased testosterone levels can have a direct effect on multiple aspects of health, including physical performance, mood, and even sexual health. Before resorting to testosterone therapy, you may consider shedding a few pounds to help increase your testosterone levels naturally. We know that low testosterone levels are common in overweight men, but one study examined whether losing weight can increase the body’s production of testosterone. Researchers found that weight loss can indeed reduce the prevalence of low testosterone levels in overweight men by a whopping 50%.

Despite what some companies or websites might tell you, there’s no single thing that will boost your testosterone naturally for the long term. Research has shown that people who are overweight or have obesity have lower circulating levels of testosterone. Losing weight may help your overall health and testosterone levels. Just be sure not to eat too little, as this can also negatively impact testosterone. Research has shown that consuming milk and other dairy products protects against low testosterone levels. A study published in 2021 of middle-aged and elderly men in Taiwan drew a similar conclusion. Fortified milk is also a key source of vitamin D, which is essential for testosterone production.

Eating enough protein can also help you drop extra pounds, which is important since obesity holds the title as the most effective predictor of low testosterone in men (6). Free T floats around and binds to the right receptors to keep your body in optimal condition. The decline can also increase your risk of long-term health conditions like diabetes, heart disease (2), and even an early death (3). You might feel tired and lethargic, your sex drive may peter out, you may struggle to focus at work or home, or you could find it impossible to make gains at the gym, even with an all-out effort (1).

Alcohol has been found to have a negative effect on testosterone levels as well as raising estrogen and cortisol levels. Drinking alcohol stimulates the transformation of testosterone into estrogen, which can further lower your bone density and libido. If you tend to drink heavily, this may be a hidden cause of your diminished sex drive. The hops in beer are highly estrogenic—so much so that it is being studied as a treatment for menopausal women.

It does not take into account factors such as body composition, ethnicity, sex, race, and age. Even though it is a biased measure, BMI is still widely used in the medical community because it’s an inexpensive and quick way to analyze a person’s potential health status and outcomes. This begs the question whether or not integrative medicine and researchers have fully explored the effect of diet and lifestyle choices on testosterone, rather than accepting a pre-programmed decline (7). Instead of taking prescription drugs or hormones, you can use these natural remedies instead. The best fats to eat are saturated fats and monounsaturated fats. These types of fatty acids are found in avocados, nuts, meat, and olive oil. Avoid polyunsaturated fats found in oils like soybean, flax, and corn.

Sure it has all the evidence-based teachings that are already well-known in this field, but also a TON of new and somewhat revolutionary info. The THOR Testosterone Training program should be a definitive answer to most of them. It’s a complete training focused encyclopedia of how to EXACTLY train in a way that maximizes the amount of exercise-induced long-term testosterone adaptations. The TestShock program has its own training section, which is good and definitely delivers more than great results, but it takes a high-level view of training and often spans a variety of training related questions. Going to the gym with no energy and when you’re still recovering from the previous workouts does very little to your progress and only negatively affects the hormonal response. It seems to be in fashion now in the fitness circles to claim that overtraining would not exist. Sure, those guys claiming that are usually on steroids or don’t really know how to really work hard enough to really need recovery.