13 Top Testosterone-Boosting Foods

6 Diet Rules For Healthy Testosterone Levels

The impact varies depending on the individual, their age, size, and how physically fit they are. So that’s what I did to double my testosterone levels in three months. I’m still at pretty much this whole regimen five months later, and I don’t see any reason for stopping. During the month before my experiment, I was definitely sleep deprived.

As we’ve discussed previously, adipose tissue converts testosterone into estrogen. I’m afraid I have no super cool “secrets” to share and there are no easy shortcuts to increasing your T. If you were expecting some magical potion or supplement or weird body hack that will instantly and naturally increase your T levels, what follows is bound to disappoint. Despite what food raises testosterone by 52 percent some companies or websites might tell you, there’s no single thing that will boost your testosterone naturally for the long term. Your body needs a good night’s rest to produce enough testosterone, so to boost your levels naturally, focus on your sleep.

For those interested, at the end of this section, I share my cholesterol and triglyceride levels after more than four months of eating copious amounts of bacon, eggs, meat, and nuts. 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.

Yet, it’s a subject that tends to be brushed aside or misunderstood, leaving countless men searching for solutions. As testosterone naturally fluctuates over time, it’s easy to overlook how it affects everything from energy levels to confidence. Understanding this challenge and finding the right approach is more important than ever. Here’s what they had to say about how to boost your testosterone naturally. Men, it’s perfectly natural to want to boost your testosterone naturally. The critical hormone for male health influences everything from muscle mass and bone density to libido and mood.

Generally speaking – though there are some rare exceptions – the higher the fat percentage, the lower the testosterone9–12. So in retrospect, the leaner you are, the more likely you are to have more testosterone rushing in your bloodstream. An increased amount of muscle mass also positively correlates with serum testosterone levels13, so if you burn the fat and build the muscle, you’ll not only look shredded, but you can improve your hormonal health too. Who knew deadlifts and squats were actually natural ways to increase testosterone? Push yourself as hard as you can for 30 seconds, and then rest (without slowing down your heart rate).

Money also equals success in many fields, and can be a form of competition, or at least if not competitive, it generates the feeling that you’re “winning in life”. Much has been theorized about ejaculations and testosterone, and there seems to be this common misbelief that busting a nut would “drain” the body from testosterone (which fortunately isn’t the case). I recently wrote a more detailed article about the subject which can be found here.

The medication you’re taking for other health issues could be causing lowered testosterone as a side effect. Statins, used to lower cholesterol, can lower testosterone in both men and women, for example. Men who regularly do physical activity have higher testosterone than sedentary men. RISE can guide you through 20+ sleep hygiene habits each day and tell you the right time to do them to make them even more effective.

If one of those dips, flags or doesn’t come through as it did when you were younger, you may crave a boost. While synthetic solutions are available, they often come with unwanted side effects, leading many to explore natural alternatives. Heavy alcohol consumption has been shown to reduce testosterone levels in the blood. It can impair testicular function and interfere with hormone production. The basis for my thinking that T levels could be boosted by cold baths came from a post I wrote a few years ago on the benefits of cold showers.

It seems like today it’s a badge of honor to train every day until exhaustion. If that’s your philosophy towards exercise, you might be sabotaging your testosterone levels (as well as your 20 Mile March). Studies have shown that overtraining can reduce testosterone levels significantly. Yes, it’s important to exercise hard, but it’s even more important to give your body rest so it can recuperate from the damage you inflicted upon it. If you read online forums about boosting testosterone, many guys swear by the effectiveness of natural testosterone boosters. A study found that stinging nettle did indeed increase free T in mice, but another study showed no increase in humans. You see the same sort of results with tribulus — works in mice, but not humans.