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Testosterone is a hormone produced in abundance in men (and a little in women) in the testes and adrenal glands. High testosterone levels are associated with sexual performance, reproductive function, muscle mass, hair growth, competitive behavior, aggression, and other masculine traits. Testosterone levels tend to peak around the age of 40 and decline gradually. Fortunately, there are many ways to increase testosterone levels. This article will guide you through a few ways to increase testosterone levels.
Steps
Healthy eating
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Change eating habits. The amount of testosterone your body produces has a lot to do with your diet, so you need to be aware of exactly what you’re eating. A diet that helps increase testosterone levels should include lots of good fats, green leafy vegetables, protein and good cholesterol. If you want to increase testosterone, you need to avoid a low-fat diet.
- For example, minerals like zinc and magnesium will help stimulate testosterone production, while a diet rich in chpesterp will help Leydig cells make testosterone.
- In addition, vegetables such as broccoli, cauliflower and cabbage will help lower the levels of estrogen (female hormone) in the body, thereby increasing testosterone levels. [1] X Research Source
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Increase the intake of seeds. Eating an extra 1-2 handfuls of almonds or walnuts a day is a great and simple way to boost testosterone levels.
- In addition, you can eat more Brazil nuts, cashews, peanuts and nuts rich in monounsaturated fats because research shows that men who regularly consume these fats have higher testosterone levels. [2] X Research Source
- Nuts like sunflower and sesame seeds also provide a good source of monounsaturated fats, in addition to protein, vitamin E, and zinc that boost testosterone levels.
- For good health, you should choose to buy unsalted and unseasoned nuts.
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Eat oysters and other zinc-rich foods. Cream is one of the important minerals needed for the body to produce testosterone. In fact, increasing zinc consumption significantly increases testosterone levels after just 6 weeks. [3] X Research Sources
- If you want to increase your testosterone levels quickly, you can increase your intake of oysters because oysters contain a lot of zinc that helps the body produce more testosterone. [4] X Research Sources
- However, if you don’t like to eat oysters, you can increase your zinc by eating protein-rich meats and fish, combined with dairy products such as milk and cheese because these foods are rich in zinc.
- If you find it difficult to increase zinc through the diet (especially for vegans or vegetarians), you can take a zinc supplement. The recommended dose for adults is no more than 40 mg of zinc per day.
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Start your day with oats. The health benefits of oats are well known for being rich in fiber and low in fat. Plus, you’ll have one more reason to start your day with a bowl of oats because a 2012 study found that oats boosted testosterone levels.
- The study found evidence that the compounds avenacosides in oats can reduce the levels of sex hormone-binding globulin in the body, thereby increasing testosterone levels. [5] X Research Sources
- Research has also shown that oats help improve sexual performance. Oats are high in L-arginine, an amino acid that reacts with nitric oxide to help dilate blood vessels. When blood vessels dilate, blood circulation will be greatly enhanced.
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Eat more eggs. Basically, eggs are considered a superfood that stimulates the production of testosterone. Egg yolks are high in HDL (a “good”) cholesterol that helps form the building blocks of testosterone.
- In addition, eggs are rich in protein and zinc – two essential nutrients for testosterone production.
- You don’t need to worry about your artery health because “good” chpesterp supplements won’t raise blood levels of chpesterp (as opposed to “bad” cholesterols like triglycerides). So you can eat up to 3 eggs a day without worrying about health effects.
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Eat cabbage. Cabbage (along with other green leafy vegetables like spinach and kale) can help boost testosterone levels. Cabbage contains a phytochemical called indpe-3-carbinp (IC3) that has the dual effect of increasing male hormone levels and decreasing female hormone levels.
- In particular, a study conducted at Rockefeller University Hospital (USA) showed that estrogen levels decreased by up to 50% in male subjects supplemented with 500 mg IC3 per week, thereby increasing testosterone levels more effectively.
- The most effective way to increase IC3 levels at home is to eat more cabbage. You can make cabbage soup, make cabbage rolls, cabbage juice, or cabbage dishes with potatoes.
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Reduce sugar consumption. The scientists found that obese men were 2.4 times more likely to have low testosterone levels. So if you want to increase your testosterone levels, you need to find a way to lose weight. [6] X Research Source The fastest way to lose weight is to cut down on refined sugars in your diet.
- If you like soft drinks, you should start giving up these drinks right away. Soft drinks are high in refined sugars and unhealthy calories, leading to insulin resistance and weight gain. By stopping drinking soft drinks, you can help reduce your calorie intake for weight loss.
- Fructose is a type of sugar found in processed foods and fruit juices. Research suggests that this is one of the main factors leading to obesity in modern society. To reduce your fructose intake, you should cut down on your consumption of processed foods and drinks, and reduce your consumption of refined carbohydrates found in breakfast cereals, bagels, pretzels, waffles, etc. 3] X Research Source
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Vitamin D3 supplements. Basically, this is a very important hormone. Research shows that people who regularly take vitamin D3 supplements have higher testosterone levels. [7] X Trusted Source PubMed Central Go to Source
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Avoid consuming supplements that are not scientifically proven to be effective. While it may be a trend, consuming supplements the wrong way will not help increase testosterone levels. Avoid supplementing with the following functional foods:
- Vitamin C. Unless you have diabetes, taking a vitamin C supplement will not help in increasing testosterone levels. Although the study found vitamin C to be helpful in increasing testosterone levels in diabetic rats, the size of the study was limited. [8] X Research Source Supplementing vitamin C from the diet is enough, no need to take additional supplements.
- ZMA. ZMA is a functional food that combines zinc, magnesium and vitamin B6. Recent studies have found that ZMA has absolutely no effect on testosterone production in men. [9] X Research Source You should only take ZMA if your body is deficient in one of the three nutrients above.
- Do your own research . You can do your own research on supplements that claim to increase testosterone levels. On the other hand, if you are not sure about the information you find, you should avoid using it.
Physical enhancement
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Set up a workout plan and stick to it. Diet isn’t the only factor to look out for when it comes to increasing testosterone levels. Exercise is equally important, so you need to come up with an effective, moderate exercise plan to optimize testosterone production.
- Certain forms of exercise, like lifting weights, will help your body produce more testosterone.
- Exercise helps reduce the risk of being overweight. As noted above, being overweight has a negative impact on testosterone levels. [1] X Research Source
- If you don’t know where to start, you can consult a personal trainer for assistance in setting up a personalized exercise program, tailored to your current health condition and desires.
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Start lifting weights. If you want to increase your testosterone, you should start lifting weights because this is the most effective exercise to increase testosterone levels. However, for best results, you need to lift heavy weights with a limited number of lifts. In particular, avoid lifting weights on a weight machine. It is recommended to lift free weights and follow the tips below:
- Strengthen large muscle groups . Research shows that compared to training 1-2 small muscles, focusing on large muscle groups, requiring many complex movements will help produce testosterone much more effectively. [10] X Trusted Source PubMed Central Go to the source Therefore, you should stick to weight training exercises like lying down, squats, traditional lifts and overhead pushups.
- Try to exercise with high intensity . Whatever type of exercise you choose, you need to work on increasing the intensity of your practice. Do at least 3-4 sets of each compound exercise, using weights that you can only lift 5 times per set. Training intensity is determined based on the formula: number of repetitions x number of sets x weight = intensity. However, if you have to choose between increasing the number of reps and increasing the number of sets, you should increase the number of sets in each training session.
- Focus on high-intensity exercise . Pushing yourself to reach your physical limits will help optimize testosterone production. Increase the intensity of the exercise by doing each exercise slowly and resting for no more than 2 minutes between sets. [11] X Research Source
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Try high-intensity interval training. High-intensity interval training or HIIT is another form of exercise that can help boost testosterone levels, in addition to improving fitness and speeding up metabolism.
- HIIT is a short but intense burst of exercise followed by a simpler recovery exercise. This procedure is repeated several times throughout the exercise. [1] X Research Source
- This form of exercise can be applied to most exercises, such as running on the treadmill, elliptical, or swimming. You just need to apply the formula: do high-intensity exercise for about 30 seconds, then 90 seconds at a slower pace to recover. Repeat this method 7 more times for best results. [3] X Research Sources
- Just 20 minutes of applying HIIT exercises also brings significant effects. Therefore, you should try to make time to practice and should not make excuses to quit.
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Do cardio exercises. Although it doesn’t have a big effect on testosterone production, cardio still has a positive effect on overall testosterone levels. That’s why you should try incorporating running, swimming, cycling, or other aerobic exercises (exercises designed to improve heart and lung function) into your exercise program.
- Being overweight has a negative effect on testosterone levels. Cardio is one of the best ways to burn fat. Therefore, you should incorporate jogging or swimming into your weekly exercise program to help burn excess weight.
- When you are stressed, your body releases the chemical cortisone and many other substances that inhibit the production of testosterone. Cardio is also a great way to reduce stress, thereby reducing cortisone production and increasing testosterone production.
- However, you should only do cardio in moderation, ie not necessarily jogging too far. In fact, a study conducted by the University of British Cpumbia (Canada) found that men who ran more than 64 kilometers per week had lower testosterone levels than those who ran for shorter distances. [12] X Research Source
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Allow your body to recover between workouts. Exercise is important, but giving your body time to recover is just as important. If the body is not rested, the opposite exercise will negatively affect testosterone levels.
- A study conducted by the University of North Carpina (USA) found that overtraining can reduce testosterone levels in men by up to 40%. Therefore, you need to rest at least 2 days between intense training sessions each week and avoid focusing on the same muscle group in two consecutive training sessions. [13] X Research Source
- On non-training days, just try to be more active than usual. For example, take the stairs instead of the elevator, walk or cycle to work, or use a standing desk instead of sitting all day. These small changes can help keep the body moving, which is beneficial for increasing testosterone levels.
Lifestyle change
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Get enough sleep. Sleep is an important factor when it comes to increasing testosterone levels. Your body uses the time you sleep to produce more testosterone. Therefore, you should try to sleep at least 7-8 hours a night.
- Research conducted at the University of Chicago (USA) found that men who slept less than 5 hours for 7 consecutive days produced 10-15% less testosterone than men who got enough sleep. [1] X Research Source
- Not only reduces testosterone production, lack of sleep also increases the amount of cortisp (stress hormone) in the body. Elevated cortisone levels will negatively affect testosterone levels.
- Not getting enough sleep also affects growth hormone, preventing your body from building muscle when you exercise. [14] X Research Source
- You should find ways to improve sleep quality by turning off computers and electronic devices about 1 hour before going to bed, avoiding caffeinated drinks in the evening and taking a warm bath before going to bed.
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Avoid stress. Many experts believe that stress is one of the contributing factors to low testosterone levels in men in modern society. The reason is that cortisone hormone levels are negatively correlated with testosterone levels.
- In other words, when cortisone levels increase, testosterone levels decrease and vice versa. Experts believe that cortisp (the hormone that puts the body into a “fight or flight” survival mode, as opposed to testosterone-related behaviors such as aggression, aggression, and sexual behavior. This is why these two hormones cannot coexist in harmony. [3] X Research Source
- To optimize testosterone levels, you need to try to reduce stress as much as possible. For example, try deep breathing exercises, meditation, yoga, or visualizing relaxing images.
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Reduce consumption of alcoholic beverages. Alcoholic beverages adversely affect testosterone production. Drinking too much can negatively affect the endocrine system, thereby hindering the testes from producing testosterone.
- Not only that, alcoholic drinks also increase the level of cortisone hormone and inhibit growth hormone, which is not good for the production of testosterone.
- Unfortunately, beer is among the worst alcoholic beverages for those looking to increase testosterone levels. This is because the hops used to brew beer are full of estrogen (the female hormone). So you should consider switching to hard alcohol or, preferably, no alcohol at all. [15] X Research Source
- When drinking, you should limit yourself to 2-3 servings to minimize the negative impact on testosterone levels.
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Reduce caffeine consumption. You should only consume caffeine in moderation because caffeine can produce cortisone that negatively affects testosterone levels. [16] X Research Source
- In addition, consuming too much caffeine late in the day can interfere with sleep, lead to sleep deprivation and mean decreased testosterone production.
- On the other hand, recent research shows that consuming caffeine before a workout can boost performance. So, if you’re really craving, you can drink a cup of coffee before your workout. [17] X Trusted Source PubMed Central Go to source
Enjoy the things you love. The good news for you is that you don’t have to work out all day to increase your testosterone levels. There are many ways to increase your testosterone levels in an exciting way.
- Watch sports . Researchers from the University of Utah (USA) found that testosterone levels in sports lovers are related to the performance of their favorite sports team. Testosterone levels in study subjects increased by up to 20% when their favorite team win and get 20% off when the team loses. So watching sports is also a reasonable way to increase testosterone levels, as long as you make sure the team you like always wins. [14] X Research Source
- Sexual relations . You probably already know that testosterone is the fuel for sex drive in men. But did you know that conversely, sex also boosts testosterone levels? Not only that, penile erection or simply feeling aroused when looking at an attractive woman is enough to increase testosterone levels. [15] X Research Source
- Enjoy outdoor activities . Being outdoors and in the sun has a huge impact on testosterone levels. In fact, just 15 to 20 minutes of sun exposure to vitamin D a day can increase testosterone levels by up to 120%. The effect will be even higher if you sunbathe naked. [14] X Research Source
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Control high blood pressure levels. The study found that men with high blood pressure were 1.8 times more likely to have low testosterone levels than men with normal blood pressure. [6] X Research Sources
- Some diets that you can adopt, such as the DASH diet, will help lower blood pressure and improve testosterone levels.
- Other factors such as reducing stress, cutting down on alcohol consumption and maintaining a healthy weight also help lower blood pressure.
- If the above methods do not work, you can take blood pressure medicine to control high blood pressure. See your doctor to determine what is best.
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Avoid chemical xenoestrogens (foreign estrogens). Xenoestrogens are chemicals that “mimic” the effects of estrogen on the body, and this is not beneficial for someone who wants to increase testosterone levels. Unfortunately, xenoestrogens (like other hormonal disruptors) permeate almost every part of everyday life and are hard to avoid completely. Here are some ways to avoid exposure to xenoestrogens:
- Avoid reheating food in plastic containers. When reheating leftovers, you should transfer the food to a glass dish before putting it in the microwave. Most plastic containers contain phthalates (a type of xenoestrogen) that can get into food when the plastic is heated. If possible, you should store food in glass containers.
- Limit exposure to pesticides and gasoline. Both pesticides and gasoline contain xenoestrogens, so you need to limit your exposure as much as possible. If contact occurs, wash your hands immediately afterwards.
- Eat organic produce. Non-organic foods are often sprayed with pesticides and pumped with hormones that “mimic” the effects of estrogen in the body. Therefore, you should choose organic vegetables when possible or at least wash vegetables before eating. In addition, the consumption of hormone-treated beef and dairy products should be avoided.
- Use natural cosmetics. Cosmetics such as soaps, shampoos, toothpastes, and deodorants can introduce xenoestrogens into the body. Therefore, you should consider choosing natural products if possible. [1] X Research Source
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Go to a doctor. If you think you have low testosterone levels, you should see a doctor for advice. If your testosterone levels are really low, your doctor will prescribe medication to help your body produce more of this hormone.
- Remember that testosterone levels are highest in the morning, so you should check this hormone early in the morning.
Advice
- Before puberty, testosterone levels are usually very low. Testosterone levels continue to increase during adulthood until they peak in their 40s, and then gradually decline.
Warning
- If you plan to take supplements, you should research carefully and consult your doctor first.
X
wikiHow is a “wiki” site, which means that many of the articles here are written by multiple authors. To create this article, 46 people, some of whom are anonymous, have edited and improved the article over time.
There are 11 references cited in this article that you can view at the bottom of the page.
This article has been viewed 23,684 times.
Testosterone is a hormone produced in abundance in men (and a little in women) in the testes and adrenal glands. High testosterone levels are associated with sexual performance, reproductive function, muscle mass, hair growth, competitive behavior, aggression, and other masculine traits. Testosterone levels tend to peak around the age of 40 and decline gradually. Fortunately, there are many ways to increase testosterone levels. This article will guide you through a few ways to increase testosterone levels.
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