How to Naturally Boost Testosterone Levels
Published by Sal Ciampa
Testosterone plays a critical role in the body, aiding in the development of various systems such as skin, kidneys, and muscular growth. The hormone exists in two forms: bound testosterone, which regulates free testosterone levels, and free testosterone, the active form used by cells. Testosterone production begins in infancy, pauses briefly, and resumes during and after puberty.
Normal testosterone levels are approximately 18.0 nmol/L, gradually declining with age. By the 60s, levels can drop to as low as 12.0 nmol/L, potentially leading to brittle bones, increased abdominal fat, and heightened cardiovascular risks. However, there are natural ways to combat this decline and boost testosterone levels, helping you regain the vitality of your 20s. Here are four proven strategies:
1. Exercise
Engaging in heavy resistance exercise has been shown to strengthen bones, increase muscle size, and elevate testosterone levels, particularly in middle-aged men. Research by Häkkinen et al. demonstrated that heavy resistance training protocols—consisting of five sets with varying intensity for up to 10 repetitions—significantly increased testosterone levels in young and middle-aged men. However, no notable changes were observed in men over 70.
Additionally, Loebel et al. found that resistance exercises boost free testosterone levels, possibly due to steroid synthesis or release from Leydig cells, the body’s primary producers of testosterone. On the other hand, overtraining can have a negative impact. Research by Wheeler et al. revealed that endurance training in marathon runners decreased testosterone levels, though not drastically.
Takeaway: Start resistance training gradually to avoid overtraining or injury. Incorporate strength exercises to build muscle and naturally enhance testosterone levels.
2. Diet
Despite the popularity of low-fat diets, research suggests that fats—particularly monounsaturated and saturated fats—are essential for maintaining healthy testosterone levels. Volek et al. found that monounsaturated fats increased testosterone levels by 62%, while saturated fats increased them by 59%.
Similarly, Dorgan et al. observed a 15% increase in testosterone-bound hormones with a high-fat, low-fiber diet. Foods rich in monounsaturated fats, such as olive oil, almonds, peanuts, avocados, and pecans, can help boost testosterone levels naturally.
Takeaway: Incorporate healthy fats into your diet to support optimal testosterone production.
3. Eurycoma Longifolia (Long Jack)
Eurycoma Longifolia, a Southeast Asian herb, has long been used as an aphrodisiac and to address sexual disorders. Research by Zanoli et al. demonstrated increased testosterone levels in impotent and sexually sluggish rats supplemented with Eurycoma Longifolia compared to control groups.
Takeaway: This herb may offer a natural solution for improving testosterone levels and combating symptoms of low libido.
4. Tribulus Terrestris
Tribulus Terrestris is a plant known for its sharp seeds and high saponin content, particularly in its fruit. Research suggests it may enhance testosterone production by increasing luteinizing hormone (LH) levels, which stimulate the testes to produce more testosterone.
Takeaway: Tribulus Terrestris is a popular natural supplement for boosting testosterone and improving vitality.
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