Testosterone is an important hormone that plays a role in muscle mass, bone density, fat distribution, energy levels, and sexual health. Although testosterone levels will naturally decline with age, there are several evidence-based lifestyle changes and dietary tactics men can use to help maintain healthy testosterone. Monitoring testosterone levels through blood tests can confirm if your levels are low.
Exercise and Lift Weights
Engaging in physical activity, especially weightlifting and high-intensity interval training, can help boost testosterone levels. Lifting weights triggers the release of testosterone along with growth hormone. Explore testosterone options to maximize your fitness routine and consider incorporating larger, compound movements that work multiple muscle groups for the biggest testosterone increase.
Squats, deadlifts, bench presses, and weighted lunges are great examples. High-intensity interval training (HIIT) where you alternate between bursts of intense activity and recovery also stimulates testosterone. Allowing for adequate rest between intense training sessions also supports healthy testosterone.
Optimize Your Vitamin D Levels
Research shows a strong correlation between healthy testosterone levels and vitamin D status. Vitamin D is actually a steroid hormone. Men should aim for blood levels over 30 ng/mL through sun exposure, food sources like fatty fish, egg yolks, and a vitamin D supplement. Cod liver oil is a uniquely powerful source that offers additional nutrients. Testing your vitamin D levels can confirm that optimal status has been reached.
Control Stress
When the body is under constant stress it releases cortisol and catecholamines, which can suppress testosterone. It’s important to have outlets to manage life’s inevitable stressors whether it’s deep breathing, meditation, regular exercise, or just having fun with friends. Getting enough sleep is also key. Experts say we should try to get 7-9 hours of sleep per night. Maintaining work-life balance also supports healthy testosterone production.
Eat Healthy Fats and Cholesterol
Consuming healthy monounsaturated and saturated fats found in avocados, olive oil, nuts and seeds has been correlated with optimizing testosterone. Having adequate cholesterol intake from whole eggs, shellfish and meat products gives the body the building blocks it needs to produce testosterone. Grass-fed dairy may support testosterone levels as well.
Lose Weight (if applicable)
Carrying excess body fat can lead to decreased testosterone levels. The enzyme, aromatase, that gets produced in fat tissue converts testosterone into estrogen. Losing weight if you are overweight by reducing calories slightly and increasing activity helps rebalance hormones. Lifting weights also helps shift body composition by adding muscle mass. Setting reasonable weight loss goals of 1-2 pounds per week can keep testosterone balanced.
Limit Your Alcohol Intake
While moderate alcohol consumption may raise testosterone slightly, heavy and chronic intake can decimate testosterone by up to 50 percent. Alcohol can impact the hormones along the HPA axis including cortisol and has adverse effects on sleep. Moderation is key, with 1-2 glasses of wine or beer being considered reasonable for those who drink. Abstaining from alcohol a few days a week may help elevate baseline testosterone as well.
Supplements That May Help
There are several natural supplements that may support healthy testosterone levels, such as a male estrogen blocker. These contain ingredients like longjack root (Eurycoma longifolia), grape seed extract, and diindolylmethane (DIM). It’s best to consult a doctor before beginning supplementation to rule out contraindications with any medications or medical conditions. Consistency is also key when taking supplements for optimal effects. Allowing enough time, like 8-12 weeks, can reveal the full effects supplements may have on testosterone.
Making informed lifestyle and dietary choices can help men maintain thriving testosterone levels in order to support strength, virility, and vitality. Focus on proper exercise, nutrition, stress management, and smart supplementation for the best results. Achieving hormonal balance takes consistency but pays dividends over the long run.
ABOUT THE AUTHOR
Aleksandra Djurdjevic
Senior Content Creator
Aleksandra Djurdjevic is a senior writer and editor, covering jewelry, accessories, and trends. She’s also works with services, home décor. She has previously worked as ESL teacher for English Tochka. Aleksandra graduated from the Comparative Literature department at the Faculty of Philosophy in Serbia. Aleksandra’s love for the environment, crafts and natural products over the years helps her continue to be a top expert at Wooden Earth.
