All men experience a natural drop in testosterone levels starting around the age of 30. As testosterone levels decline, you will eventually notice symptoms like reduced muscle mass, stubborn weight gain, reduced sex drive, trouble concentrating, and difficulty sleeping through the night.
While the standard treatment for low testosterone is testosterone replacement therapy, there are steps you can take to boost your testosterone levels naturally, including changing your diet and exercise regimen. Here are some tips for naturally increasing your testosterone.
Losing weight is one of the most effective ways to boost testosterone as overweight men are at a higher risk of having low T. Of course, losing weight when you have low testosterone can be a challenge as testosterone plays a big role in metabolism. Many studies have found that men with low T have a higher percentage of body fat, although the reverse is true: obesity is one of the greatest risk factors for developing low testosterone. Try to shed a few pounds by changing your diet and becoming more active.
Get Enough Sleep
Failing to get enough sleep at night can greatly decrease the amount of testosterone your body produces. The amount of quality sleep you get each night is associated with your morning testosterone levels; the longer you sleep, the more testosterone you make. Aim for at least seven hours of sleep per night.
Short bursts of high-intensity exercise have been found to boost testosterone levels and even slow the decline of this important hormone. Prolonged aerobic or moderate-intensity exercise, meanwhile, has not been found to affect testosterone levels at all. Aim for a short rest period between sets of just one minute to prompt a better hormonal response from your body.
Increase Dietary Fat
Dietary fat is one of the most important nutrients for improving your body’s production. Remember that not all fat is equal; research published in the Journal of Applied Physiology has found that men can boost testosterone levels by eating a diet high in monounsaturated and saturated fat. This means you should focus on healthy fats found in egg yolk, dark chocolate, coconut oil, avocados, peanut butter, and cheese — not junk food.
Boost HDL Cholesterol
The hormone testosterone is derived from cholesterol. If you don’t have enough cholesterol in your diet, your body will have trouble producing testosterone. Research has already established a relationship between free (available) testosterone and HDL cholesterol levels. Easy ways to boost your cholesterol levels include eating whole eggs, seafood, and a moderate amount of red meat.
While it is possible to boost your testosterone levels naturally, don’t expect these natural steps to necessarily restore normal testosterone levels. You may notice a reduction in your symptoms if you’re proactive in managing your hormone levels, although this holistic approach won’t achieve the same results as testosterone replacement therapy.