How to boost testosterone

Exercise: To boost testosterone levels, focus on weightlifting and high-intensity interval training (HIIT). Building muscle mass naturally stimulates testosterone production. However, endurance exercises, like long-distance cycling or marathon running, may lower testosterone levels.

Reduce stress: Elevated stress levels increase cortisol, a hormone that suppresses testosterone. High cortisol levels can also lead to overeating, contributing to weight gain and further reducing testosterone. Managing stress positively can help support healthy hormone levels.

Maintain a healthy weight: Obesity is strongly linked to low testosterone levels, with obese individuals being four times more likely to benefit from testosterone replacement compared to non-obese men. For every 10 years of aging, the likelihood of low testosterone increases by 36%, but a 4-inch increase in waist circumference can elevate the chances by as much as 75%.

Diet: Both low-fat diets and diets rich in inflammatory foods like saturated fats, cholesterol, and sugary carbs can negatively impact testosterone. A diet to enhance testosterone should emphasize lean proteins, healthy fats, and antioxidant-rich foods, such as berries and leafy greens. Also, include foods high in zinc (oysters, beef, oats), magnesium (nuts, seeds, spinach, beans), and vitamin D (fatty fish, fortified milk).

Moderate alcohol intake: Excessive long-term alcohol consumption can decrease testosterone production, so moderation is key.

Sleep: Quality sleep is vital for overall health and testosterone levels. The body produces testosterone during sleep, with peak production occurring after about 3 hours of deep sleep. Consistently getting enough uninterrupted rest supports optimal hormone levels, while poor sleep habits can lead to weight gain and reduced testosterone production.