Naturally Boost Testosterone Tips, Lifestyle Changes

Boost Testosterone Naturally: Diet, Exercise & Lifestyle Tips

Penis size is largely determined by genes (although other factors, such as exposure to hormones and chemicals during gestation, can play a role). If you’re prescribed testosterone, you may be wondering about this potential “perk.” And if you’re trying to increase penile size, you might be looking at your options. High-intensity interval training (HIIT) can be very effective as well, although all types of exercise should work to some extent. We offer both in-clinic and remote telemedicine consultations in Texas. How we talk and think about growing old can significantly affect our ability to maintain our health as we age. Studies show that men who eat higher quantities of processed meats have abnormally shaped sperm compared with their peers who eat higher quantities of fish. It is well known that exogenous testosterone can – and often will – cause infertility.

You can opt to eat more foods rich in zinc, which includes meat, poultry, shellfish, whole grains, beans, and nuts or take a zinc supplement. Both vitamin D and zinc supplements are available over the counter. Substance abuse is an important cause of low testosterone levels. Research shows that low testosterone can result from things like chronic alcohol abuse (but not low-to-moderate alcohol intake) and opioid use. Other substances, such as cigarette and marijuana smoking, can also negatively affect testicular tissue and sperm health—although not testosterone production, per se.

Of course, do not stop or change pain medication suddenly without consulting with the prescribing provider. If you have diabetes, check with your care team before you change your diet or what’s the normal testosterone level for a male dose of your diabetic medication. While prescription medications can help manage a variety of health conditions, they are one of the most common reasons for low testosterone. Research has shown that men who carry more weight have lower levels of testosterone, with obesity being an important factor in lowering testosterone, even over other factors such as age. Additional research showed overeating, and yo-yo dieting disrupted hormone levels. This effect is most evident in athletes and people who are very active. Try starting with body weight exercises, which are movements that rely on your own body weight to help build total body strength — no gym membership needed.

But having high cholesterol doesn’t mean your testosterone will be high. Testosterone levels are too carefully controlled by the brain for that to occur. They travel from one organ or another place in the body, usually through the bloodstream, and affect many different bodily processes. Learn all about the sex hormone here, including its primary benefits. Consuming honey also helps the body to produce more luteinizing hormone, the hormone that prompts your testes to make testosterone.

It is also responsible for the development of masculine physical features. High doses of testosterone are secreted in puberty, triggering increased lean muscle mass, sex organ growth, deepening voice and higher energy levels. This medication is only approved for use in men who have low levels of testosterone related to certain medical conditions. Heart attacks and strokes have been reported with the use of this medication. Talk to your care team about the risks and benefits of this medication. Testosterone effects males in many ways, including regulating sex drive, building bone mass, muscle mass, and strength, and the production of sperm.

Testosterone is a well-known hormone that is predominant in men but also crucial in women. It has a number of physiologic effects, including supporting muscle mass, maintaining bone density, contributing to libido, regulating mood, and preserving cognitive function in both men and women. Maintaining optimal levels is important for overall health and well-being. Research shows that strength exercises can increase testosterone levels.

RISE can guide you through 20+ sleep hygiene habits each day and tell you the right time to do them to make them even more effective. Low testosterone can cause sleep problems like insomnia and nocturia (when you need to pee a lot at night), however, making it a vicious cycle that’s worth trying to break. RISE uses historical phone use data and proprietary sleep-science-based models to work out your sleep need — the genetically determined amount of sleep you need each night. Liu et al, “Sleep, testosterone and cortisol balance, and ageing men.” 2022. Hayes et al, “Exercise training improves free testosterone in lifelong sedentary aging men.” 2017.

“One needs to consult a physician who has experience in endocrinology and testosterone therapy if wanting to do this,” he suggests. Take charge of your health today and build habits that support long-term vitality and performance. Every small change brings you closer to a stronger, healthier you. A testosterone-friendly diet should focus on whole, nutrient-dense foods while avoiding processed and sugary items.