13 Ways To Increase Testosterone Naturally 5 Science-Backed Ways to Increase Testosterone Naturally Recent studies have shown that probiotics may increase testosterone levels, testicular size and weight, and even prevent age-related testicular shrinkage. The reason for this may be that probiotic microbes convert stress-related cortisol into testosterone derivatives, as found by Phillip Hylemon at Virginia Commonwealth University. Fermented foods tend to have probiotics, like yogurt, sauerkraut, and blue cheese. Many nutrients, including protein, vitamin D, magnesium, and zinc, are essential to maintaining optimal T levels. A healthy, balanced diet can meet the recommended daily intake (RDI) of these nutrients. In specific clinical scenarios—such as menopause or surgical removal of the ovaries (oophorectomy)—endogenous testosterone production may decrease significantly. In such cases, external testosterone supplementation may be considered to restore physiological levels. Hone is an online clinic that helps men and women manage their health. As part of your subscription and as medically indicated, physicians prescribe medications, and recommend supplements that are delivered to you from the comfort of your home. Men with diabetes are twice as likely to have low testosterone in women and weight gain testosterone levels (34). Just 30 minutes of walking, liftingweights, or doing push-ups can help. The good news is that small changes in your daily life can make a bigdifference. You don’t need expensive treatments or complicated dietsto start feeling better. “A diet high in green leafy vegetables, beets, and citrus fruits and melons is a great way to raise the production of testosterone,” says Gersh. It’s also worth it to note that drug use and overconsumption of alcohol can also decrease testosterone. In fact, just one week of restricted sleep has been shown to cause hormonal imbalance in men (11). In females, testosterone levels also decrease with age, especially after menopause. Aim for a balanced intake of protein at each meal to promote testosterone levels. Poor sleep can lead to decreased testosterone levels and affect overall health. Heavy drinking, defined as more than 15 drinks per week or more for men and 8 or more drinks per week for women, can disrupt testosterone production, leading to lower amounts. Eating a healthy diet will also help you maintain or lose weight, which will also boost testosterone. Testosterone concentration is 50% lower in those who are obese compared to those with a normal body mass index (BMI). In the first, an enzyme called 5-alpha reductase converts testosterone into dihydrotestosterone (DHT), a more potent male sex hormone. Then there’s the aforementioned aromatase, which converts a version of estrogen into T. The herb’s T-boosting ability may lie in boosting free testosterone levels. Studies have shown that fenugreek may improve testosterone levels and symptoms related to low testosterone such as low libido (28). “However, excessive caffeine intake (more than 400 mg/day) may raise cortisol levels, which can suppress testosterone,” says Lane. Too much caffeine or intake close to bed can also interfere with sleep, which is when the body pumps out the bulk of its daily testosterone, adds Houman. “Consuming