6 More Ways To Increase T Levels Naturally
"Testosterone, the hormone that makes men manly, also helps women, by enhancing mood, sex drive, and energy."
—Nicholas Perricone
Striving to naturally increase testosterone levels isn't just about chasing peak performance; it's a commitment to overall well-being. In this comprehensive article, we delve deep into the science of testosterone, exploring how to boost this essential hormone naturally. The good news is that there are many ways to boost T levels naturally. The bad news is that there are also many pitfalls that can lead to declining T levels.
This article will cover a wide spectrum of approaches to naturally increase T levels, from lifestyle adjustments to supplementation considerations. We’ll explore the symbiotic relationship between exercise and testosterone, uncover the profound influence of sleep on hormonal balance, and learn effective nutritional strategies to support optimal T levels.
Throughout the article, I’ll also share practical men's health tips to increase T levels naturally so that you can help you achieve your health and wellness goals.
How To Boost T Naturally
1. Do Sprints
In the pursuit of maximizing our health and performance, there are often unexpected pathways that lead to significant benefits. When it comes to boosting testosterone levels, conventional wisdom tells us to lift weights, however, recent research has unveiled a surprising and highly effective alternative – short sprints.
Researchers had handball players do 4x250 meter sprints at 80% effort with a 3-minute rest between sets. The results were a significant spike in not only testosterone but also human growth hormone (HGH), insulin-like growth factor (IGF), and testosterone/cortisol ratio.
Another study found a correlation between stationary bike sprints and testosterone. They had men and women do a 2-minute warm-up followed by 5 sets of 10 seconds of hard sprinting and 50 seconds of very light pedaling. Higher T in 7 minutes.
Do This
Do 4-6 sprints of 10-20 seconds (no longer) with a 1-2 minute rest between sets once every 1-2 weeks.
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2. Get Your Vitamin D
Our bodies are a finely tuned symphony of hormones, and testosterone plays a starring role in this intricate orchestra. Recent research has revealed an intriguing connection between vitamin D and testosterone levels.
Performing a cross-sectional study, researchers found a correlation between men's higher levels of vitamin D and higher levels of testosterone. They also found a seasonal correlation between vitamin D and testosterone (i.e. higher vitamin D in summer months, lower in winter months). This study did not include vitamin D supplementation. So if you can’t get enough vitamin D throughout the year to support testosterone levels does taking vitamin D help?
In a word, yes. A yearlong study broke up 54 men into 2 groups. One group took 3,332IU of vitamin D daily for a year while the other took a placebo. The experimental group had a “significant’ increase in total testosterone, bioactive testosterone, and free testosterone levels compared to the placebo group which remained unchanged.
Do This
Get out in the sun. For people living in seasonal climates, this can be tough, though. The DMinder app (android, iOS) can tell you if you’re getting enough sun based on your location and exposure. In the wintertime I use a happy lamp and supplement with vitamin D . A simple blood test can tell you your vitamin D levels.
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3. Stay Away From BPA
Just like “the everywhere chemical” phthalates, BPA (bisphenol A) has plenty of health risks but we’ll limit the focus to testosterone here. BPA is found in many modern conveniences as well from plastic water bottles to receipts.
An interesting study found that the use of hand sanitizer before holding receipts actually increased the absorption of BPA up to 185 times! It turns out that BPA enters the skin more readily due to “dermal penetration enhancers” contained in hand sanitizer as well as soaps, sunscreens, and lotions. Take a picture of the receipt if you need to then ask the cashier to throw it out.
In another study, researchers compared males who were working in factories without BPA exposure and factories with high levels of BPA exposure. Using a sexual function inventory and controlling for potential confounders, they found that workers exposed to the BPA had less sexual desire, erectile and ejaculation difficulty, and less satisfaction with their sex life. The higher the BPA exposure, the more significant the sexual dysfunction.
Do This
Fortunately, there are plenty of BPA-free products on the market but it’s important to acknowledge that BPA is ubiquitous in the modern world. Here are some BPA-containing things to avoid and some alternatives:
Plastic water bottles (Yeti Rambler)
Baby bottles (Dr. Brown’s baby bottles),
Canned food liners (See these companies)
Plastic food storage bags (Stasher bags)
Baby toys such as teethers (Fridababy)Dental sealants and composites (ask for BPA-free ones).
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4. Eat Good Fats
The impact of nutritional fats on testosterone levels is intricately linked to their role in hormone production and regulation. Dietary fats, including essential fatty acids, provide the building blocks for the synthesis of sex hormones like testosterone. Fats also facilitate the absorption of fat-soluble vitamins such as vitamin D, a key player in maintaining healthy testosterone levels. Moreover, fats' anti-inflammatory and antioxidant properties can help mitigate factors that disrupt hormonal balance.
A 1984 study took 30 healthy men and dropped their fat intake from 40% of their diet to 25%. After just 6 weeks their T levels dropped significantly but they were reversed as soon as the fat intake was increased.
A randomized control trial found that an intake of omega-3-rich virgin argan oil and extra virgin olive oil (EVOO) was linked to higher T levels. After just 3 weeks, the healthy men between the age of 23-40 increased their T levels respectively by 19.9% and 17.4% while luteinizing hormone levels increased by 18.5% and 42.6% with the use of virgin argon oil and EVOO.
A study on overweight and obese men who were not diagnosed with diabetes broke up the participants into a group that took an omega-3-rich fish oil supplement and one that ate omega-6-rich corn oil over 12 weeks. A positive correlation between testosterone and fish oil was found while a negative correlation between testosterone and corn oil was found.
Do This
Avoid a low-fat diet.
Include EVOO in your diet. My favorite is Primal Kitchen (Use MINDBODYDAD fora discount)
Eat fish 2-3 times per week.
Supplement with fish oil.
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5. Get Enough Quality Sleep
Sleep, sleep, sleep. It seems to be the antidote to everything, including low T levels.
The majority of testosterone is released when we sleep. Therefore, a reduction in sleep directly impacts testosterone production. Sleeping 5 hours a night for a week (a nightly habit that 15% of working Americans) reduces testosterone by 10%-15%.
A study of 77 males ages 18-26 years old found that those who were sleep deprived (defined as 5 hours or less of sleep) had negative impacts on glucose, lipid profile, leptin, serotonin, body mass index (BMI), and testosterone.
This study of 531 Asian Chinese men aged 29 to 72 found that age affected sleep, hormones, and sexual activity. Testosterone levels decreased with age, while sex hormone-binding globulin (SHBG) and estradiol increased. Sleep duration, however, was positively linked to testosterone and bioavailable T regardless of age, and masturbation was also associated with higher T levels.
Do This
Make sleep sacred. Shoot for 7-9 hours of sleep a night. Be consistent with your sleep patterns and sleep hygiene. Click on the links below for a deeper dive into these.
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6. Consider Supplementing With Boron
Okay, maybe this doesn’t fall under the natural category but we’ll save that debate for another time.
Boron is a mineral that has been studied in relation to its potential effects on testosterone levels, but the evidence is not yet conclusive.
One study found that men who took a boron supplement for 6 weeks had significantly higher testosterone levels than those who took a placebo. Another study found that even a week of supplementing with 6mg a day of boron significantly increased free testosterone levels from 11.83 pg/mL to 15.18 pg/mL.
While there is evidence that Boron is effective at boosting T levels, the results are mixed.
Do This
The recommended daily intake of boron is relatively low at 1-3mg per day for most adults. The foods with the highest amount of boron include Raisins (2.3 mg/100g), almonds (1.4mg), peanuts (1.2mg) and eve coffee (0.3mg) are some of the best food sources of boron.
If you start taking a supplement, talk to your doctor first. Once you do that, consider a third-party tested supplement from a reputable brand like this Boron supplement from Pure TheraPro Rx.
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Takeaway
In the quest to naturally increase testosterone levels, it's clear that a holistic approach is the key to unlocking hormonal vitality. Prioritizing lifestyle adjustments, such as incorporating short sprints and ensuring adequate sleep, can have a profound impact on testosterone production. Moreover, the connection between diet and hormonal balance underscores the importance of consuming healthy fats and getting sufficient vitamin D exposure. While supplements like boron may offer a boost, these findings underscore the power of natural ways to increase T levels. By embracing these insights and following men's health tips, you can enhance your hormone health, promoting a balanced and invigorated life.
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