Testosterone is the primary male sex hormone that is produced in men’s testicles. It’s also found in women but in smaller amounts. During puberty in teenage boys, testosterone is a significant driver of physical changes like hair growth, increased muscle, and a more resonant voice. Having optimal levels of testosterone is vital through adulthood and even during old age. Testosterone is crucial to a person’s health and well-being. As people age, low testosterone levels can affect body composition and cause weight gain.

Additionally, reduced testosterone levels can affect your sexual function, reducing your sex drive, fewer erections, and might lead to infertility. There are plenty of ways you can increase your testosterone levels. Here are a few evidence-based ways to increase your testosterone levels.

Lift Weights and Exercise

Exercising and lifting weights is one of the best ways to prevent lifestyle-related illnesses. Additionally, exercising can help boost your testosterone levels. Research has found out that people who exercise regularly have higher testosterone levels. Exercise increases testosterone levels, reaction time, and fitness. Exercising and lifting weights can improve testosterone levels more effectively than dieting alone. Combining resistance training and weight training can quickly raise your testosterone levels. When training, go for strength-focused compounds like deadlifting or squatting if you want positive results. Although high-intensity training highly improves testosterone levels, consider adding other forms of exercises to your workout routine.

Eat Carbs, Protein, and Fats

You are what you eat. Your food intake has a significant impact on testosterone and other hormone levels. Pay attention to your diet strategy and calorie intake. Overeating or constant dieting might affect your testosterone levels. Consuming enough protein can help maintain healthy testosterone levels.

Additionally, it can help in fat loss, which is associated with your testosterone. Unfortunately, finding protein supplements in a market that’s already flooded can prove challenging. Research specialists at FinVsFin.com often insist that you rely on reviews to deal with the confusion. With the reviews, it’s much easier to know what to expect from a specific product over the other. 

Research has shown that carb intake helps to optimize testosterone levels during weight lifting and resistance training. Your diet should include healthy whole foods. Ensure you balance your intake of fats, proteins, and carbs. This ensures your hormone levels are optimized and improves your long-term health. Whether you’re on the paleo diet, keto diet, or no diet at all, dieting well is the bottom line.

Reduce Stress

Stress is harmful to our physical and emotional well-being. If you experience a high-stressful situation, your body reacts by going into survival mode. During this mode, all your resources are used to deal with the perceived threat. The result is that your body wastes valuable resources when dealing with stress. The same resources would have otherwise been used to increase testosterone production. Long-term stress can elevate levels of the hormone cortisol. These unnatural elevations in cortisol can quickly lower your testosterone levels. High cortisol levels and stress can quickly increase food intake, weight gain, and body fat storage around your core organs. These changes will negatively affect your testosterone levels. If you want improved health and optimal hormone levels, try to reduce repetitive stressful situations in your life.

Get Plenty of Sleep and Rest

Getting adequate sleep is vital for your health, combined with diet and exercise. Getting high-quality sleep has significant effects on your testosterone levels. Lack of sleep can lead to reduced levels of testosterone, especially in young men. The ideal amount of sleep varies from person to person, though medical experts recommend sleeping between seven to nine hours per night. Studies have shown that if you sleep less than the recommended hours, it might lead to a fifteen percent reduction in testosterone levels. If you notice the adverse effects of low testosterone in your body, consider adjusting your sleep schedule. The adjustment helps keep your testosterone levels optimized. If you are having trouble sleeping at night, seek medical help from your doctor.

Supplements and Vitamins

According to a medical study, taking vitamin D supplements might contribute to increased testosterone levels. In recent years, the benefits of multivitamins are hotly debated. However, consuming specific minerals and vitamins might be beneficial. Zinc and vitamin B supplements can increase sperm quality significantly. Additionally, getting at least twenty minutes of direct sunshine daily can keep your vitamin D at adequate levels. Additionally, foods like salmon, fortified milk, and fatty fishes are rich sources of vitamin D. It’s recommended that you always consult with your doctor before taking any supplements.

Between the ages of 25 to 30, a man’s testosterone levels naturally start to decline. Obesity and increased disease risk have been linked to low testosterone levels. Additionally, optimal testosterone levels are vital for women and other vital hormones such as progesterone and estrogen. Alcohol and drugs can also cause low testosterone levels due to the effect they have on the body. The tips we’ve covered in our list revolve around taking care of your body. Your testosterone levels will increase if you take care of your body.