Studies suggest that average testosterone levels in men have declined in recent decades. Studies have shown a significant decrease in men’s testosterone levels since the 1980s. The average 20 year old today has the same levels as the average 50 year old in 1950. While many have theorized on the causes of this drop (less sleep, higher levels of overweight and obese men, more sedentary jobs and lifestyles), we’ll discuss the 10 easiest ways to naturally increase testosterone levels.
This article provides general information on ways to potentially increase testosterone levels. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider for any questions you may have regarding your health or medical conditions.
What’s the problem?
Why is testosterone important? It is the hormone that makes a man a man. It can determine cognition, mood, energy levels, bone health, muscle strength, recovery, and skin health. Low T levels are associated with low sex drive, erectile dysfunction, depressed mood, anxiety, fatigue, irritability, and loss of muscular strength.
As you can see, if your T levels are low, you should prioritize naturally increasing these levels in your body. Your physical and mental wellness depends on it.
The chart below outlines normal testosterone levels by age. You can get your blood tested by a doctor or through various at-home testing kits.
If you fall in the lower levels of the range for your age group, you can fix it. We’re going to review the 10 easiest ways to naturally increase testosterone levels.
You should try to optimize natural improvements through lifestyle changes before considering a magic pill. Some supplements and therapies are safe, but prioritizing these lifestyle improvements will benefit you in all areas of your life.
5 Dietary Changes to Boost Testosterone
- Include healthy fats in your diet. Some research suggests that very low-fat diets may negatively impact testosterone levels. Good sources of healthy fats include salmon, avocados, nuts, and olive oil.
- Eat whole eggs. This echoes the point above. Eggs contain the most bio-available protein of natural foods, as well as almost every vitamin except for C.
- Eat cruciferous vegetables. Foods like broccoli, kale, cauliflower, brussels sprouts, and cabbage have been shown to improve T levels by lowering estrogen levels in the body.
- Avoid fake fats and processed foods. A no-brainer for overall health, and these foods have been shown to lower testosterone levels. This includes most packaged foods, anything fried, and cooking oils that are not naturally produced (like canola or vegetable oil).
- Reduce alcohol intake. While alcohol consumption can provide a short term boost in testosterone levels, regular long-term use will decrease testosterone. You don’t need to completely cut out alcohol, but drinking every day or almost every day will tank your T levels and impair healthy sleep.
5 Lifestyle Changes to Boost Testosterone
- Get sufficient sleep. One study showed that one week of sleep deprivation (~5 hours per night) led to a 10-15% decrease in T levels. Many other studies show similar affects. Getting enough sleep greatly improves overall quality of life anyway. Aim for 7-8 hours per night, and improve sleep quality by creating a night time routine and shutting off electronics and any blue light at least 30 minutes before bed.
- Lift weights. Lifting weights, especially compound exercises that recruit multiple body parts, will immediately boost testosterone levels. Regular resistance training will improve muscle mass, which will trigger the body to increase T levels in the long-term as well. A true win-win practice. If you’re busy, check out these workout hacks.
- Walk. Walking is the most natural movement that our bodies perform. Walking regularly will boost your mood and help better maintain body weight. Both of these factors positively impact T levels.
- Get some sunlight. Studies show that vitamin D deficiency leads to lower T levels. Direct sunlight exposure helps increase vitamin D levels. Make sure not to get too much sunlight based on your natural complexion, and increase exposure slowly. Most people need 20-30 minutes per day outside to boost D levels, which a daily walk would cover. If you live somewhere with limited sunlight, take a supplement.
- Have more sex. Some studies suggest a correlation between sexual activity and testosterone levels. While more research is needed, prioritizing intimacy and sexual health can be a positive lifestyle choice.
These are 10 lifestyle adjustments that may help to naturally increase testosterone levels.
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