Boost Testosterone Naturally: Top 10 Proven Ways

Testosterone is an important sex hormone in men’s health, so it’s important to learn how to boost it naturally. It has many vital roles including the development of sexual organs, the deepening of the voice, and the growth of facial and body hair. Additionally, it plays a role in muscle size and strength, bone mass, fat distribution, red blood cell production, and sperm production. Both men and women produce testosterone, but with higher levels in men.

Testosterone levels in men reach their peak at 19 years, then start to decline gradually by an average of 1% each year after age 30 years. There are natural ways to boost testosterone levels, such as lifting weights, engaging in regular exercise, and other proven ways. (SOURCE)

Top10 ways to boost testosterone naturally

1- Exercise regularly:

Resistance training, high-intensity interval training, weightlifting, and all forms of exercise are great ways to increase testosterone levels. (SOURCE)

2- Get enough sleep:

Aim for 7-9 hours of quality sleep each night to help maintain healthy hormone levels. (SOURCE: Short- and long-term health consequences of sleep disruption)

3- Maintain a healthy weight:

Being overweight or obese can lower testosterone levels, so staying within a healthy weight range can help keep testosterone levels in check.

4- Reduce stress:

Stress can lower testosterone levels, so practicing stress-reducing techniques such as meditation, deep breathing, and yoga can be helpful.

5- Consume enough protein:

Eating sufficient protein is important for testosterone production, so be sure to include protein-rich foods such as meat, fish, eggs, and beans in your diet.

6- Get enough vitamin D:

Vitamin D is crucial for testosterone production, and many people are deficient in it. Spend time in the sun or take a vitamin D supplement to ensure you’re getting enough.

7- Limit alcohol consumption:

Excessive alcohol consumption can lower testosterone levels, so try to keep alcohol intake moderate or abstain altogether.

8- Reduce sugar intake:

High sugar intake can lead to insulin resistance, which can lower testosterone levels. Limiting sugar intake can help keep hormone levels in balance.

9- Try natural supplements:

Certain herbs and supplements such as ashwagandha, fenugreek, and DHEA have been shown to help boost testosterone levels naturally.

10- Maintain a healthy lifestyle:

Overall, maintaining a healthy lifestyle with a balanced diet, regular exercise, and good sleep habits can help keep testosterone levels in check. (Source)

SUMMARY

Boost your testosterone levels naturally with 10 evidence-based ways, including exercise, sleep, a balanced diet, and supplements like zinc and magnesium. Also, you have to reduce stress, avoid alcohol and sugar intake, maintain a healthy weight, and follow a healthy lifestyle for optimal results.

SOURCES for How to Boost Testosterone Naturally

[1] https://www.healthline.com/nutrition/8-ways-to-boost-testosterone
[2] URL: https://www.medicalnewstoday.com/articles/322508
[3]https://bodynutrition.org/boost-testosterone/
[4] https://www.webmd.com/men/ss/slideshow-low-testosterone-natural-boost/
[5] https://www.verywellhealth.com/testosterone-boosting-foods-5218452
[6] https://www.forbes.com/health/family/how-to-increase-testosterone/