How to Increase Testosterone Naturally

Low Testosterone levels can affect everything from energy levels and mood to muscle growth and libido. While Testosterone naturally declines as we age, the good news is there are several natural ways to increase testosterone that don't require synthetic hormones, like Testosterone Replacement Therapy (TRT).

Let's explore the science-backed methods to boost Testosterone naturally, including lifestyle strategies, dietary changes, and finally how Testosterone-supporting dietary supplements like Ashwagandha and Tongkat Ali can give your body the support it needs.

Better Sleep Can Increase Testosterone

Good sleep is one of the most overlooked pillars of hormone health (in Men and Women alike). Like many other hormones, Testosterone production primarily occurs during deep, restful sleep, and more particularly during the short REM cycles.

A 2011 study published in The Journal of the American Medical Association (JAMA) found that men who slept only 5 hours per night for one week saw a 10-15% reduction in their Testosterone levels.

A few ways that you can help prioritize better sleep is to try to allow yourself between 7 to 9 hours of uninterrupted sleep each night. Additionally, it may also be beneficial to adhere to a consistent sleep schedule throughout the week, if possible. And lastly, to help your body more easily fall asleep, it is recommended to avoid exposure to blue light, from computers and cell phones primarily, about 1 to 2 hours before your scheduled bed time.

Lift Weights to Boost Testosterone

Resistance training is one of the fastest ways to stimulate the body's Testosterone production naturally. But, not all types of working out are equally effective. Some of the best types of workouts for increasing Testosterone are Compound Lifts, such as Deadlifts, Squats, and Bench Presses. Other types that work well are High Intensity Interval Training (HIIT) and Sprint Intervals. These types of workouts are shown to help increase muscle mass, which requires more Testosterone to do so. These exercises can help create a feedback loop where your body responds by producing more Testosterone to support higher levels of muscle growth.

Manage Stress to Lower Cortisol Levels

This may seem like something that is hard to do, because in the history of telling people to calm down, nobody has actually calmed down from it. The truth of the matter is, chronic stress inundates your body with higher levels of cortisol, which is a hormone that suppresses the production of Testosterone (among many other negative effects on the body). The more stressed out you are, the harder it is for your body to prioritize a harmonious hormone balance.

Luckily, there are some self-care methods that have been shown to help reduce cortisol levels. Those include, Meditation or Deep Breathing exercises, routine physical exercise (like that mentioned above), spending time outdoors, and reducing your intake of caffeinated beverages and alcohol. There are, of course, prescription medications that can help reduce cortisol levels too, but in this article we are focusing on natural methods.

Foods That Help Promote Hormone Health

Your body cannot just create Testosterone out of thin air, it needs the right nutrients in order to create it. This means that you not only have to make sure you are eating enough calories throughout the day, but also to make sure that you are eating some of the right foods and avoiding some of the bad foods too.

Some of the most beneficial foods for helping support Testosterone production are:

• Cholesterol: Testosterone requires cholesterol as a primary building block, and eggs are a well-known source of healthy cholesterol.
• Omega-3: Typically sourced from fatty fish, Omega-3s help support overall hormone production.
• Magnesium: Leafy greens are a good natural Magnesium-rich source.
• Selenium: While harder to find in some common foods, Brazil Nuts are a good source.
• Healthy Fats: Avocados and Olive Oil are a reliable source of beneficial fats.
  

Foods to avoid for better Testosterone production:

• Highly processed foods.
• Excessive amounts of sugar.
• Soy and Soy-based products.

Maintain a Healthy Body Weight for Better Testosterone Levels

Visceral body fat around the belly can convert your body's Testosterone into Estrogen (the hormone most commonly associated with females), through the process known as aromatization. Some Testosterone will always be converted to Estrogen, no matter what, and that's okay as long as your hormone levels are in balance.

Believe it or not, men DO actually require a small amount of Estrogen to maintain hormonal balance, so some of it is not necessarily a bad thing. But, when you have excessive amounts of belly fat, your body will more aggressively convert Testosterone into Estrogen at levels that are not typically beneficial for you.

Natural Supplements That Can Increase Testosterone Production

Changing your lifestyle is the ultimate foundation for increasing Testosterone levels, as mentioned above, those suggestions will lay the groundwork for better support. In addition to that, certain natural supplements can enhance your Testosterone production, and here are some of World's Best's favorites (in no particular order, okay maybe alphabetical order):

Ashwagandha

Ashwagandha is a powerful adaptogen, meaning that it can help the body reduce stress, which as mentioned above can help increase Testosterone production. A recent study showed that men who took Ashwagandha supplements for 8 straight weeks saw a baseline increase in their Testosterone levels of 17%! Additionally, they also saw a reduction in their cortisol levels, giving this supplement a two-fold benefit for improving overall Men's Health.

Magnesium

Magnesium supplements and Magnesium-rich foods help boost levels of Free Testosterone. This is the type of Testosterone that is not currently bound to proteins in the body, making it available for the body to make use of. Magnesium does this by reducing the amount of Sex Hormone-Binding Globulin (SHBG) which is a protein found in the blood that binds to Testosterone, thereby making it inactive.

This is important because it's not just beneficial to have proper amounts of Total Testosterone, but you also need a certain amount of it to be Free so that your body can properly benefit from it. If you are having your levels checked with blood work, make sure the doctor or the labs give you both numbers so that they can analyze the bigger picture.

Tongkat Ali (Longjack Root)

Tongkat Ali is a natural herb native to Southeast Asia, and has been used for centuries for boosting libido, increasing stamina, and promoting hormone balance. Research shows that taking Tongkat Ali supplements can increase Free Testosterone levels, which may improve Mood, boost Energy, and promote better reproductive health compared to men who have low Testosterone.

Zinc

This natural mineral is essential for Testosterone synthesis in the body. Having a Zinc deficiency can lead to dramatically lower levels of Testosterone production in otherwise healthy males. In our Men's Health Supplements, we often incorporate Pumpkin Seed as a good natural source of Zinc, for that reason.

Supplementation and Lifestyle Changes are Key to Boosting Testosterone Levels

Boosting your Testosterone naturally isn't about one "Magic Bullet." And while Testosterone is primarily produced at night, increasing your overall Testosterone levels isn't just going to "happen overnight." Through consistent Sleep, Exercise, Eating, and Supplementation it is achievable.

At World's Best Supplements, we've formulated some supplements to help you on your Testosterone journey such as Alpha Male Testosterone Support, Ashwagandha, Maca Max, which are designed to compliment your lifestyle changes and help you naturally optimize your hormone health.