Testosterone: 15 Best Foods To Eat for Better T-Levels How To Naturally Increase Estrogen: Diet And Lifestyle Tips There are a few factors, including lifestyle, body weight and not eating enough foods that boost testosterone. Obesity, lack of sleep, stress, and poor nutrition can a lack of testosterone cause depression (tsvdittersbach.de) all tank testosterone levels. Regular exercise, weight loss, clean eating, and managing sleep hygiene can go a long way in restoring natural production or enhancing the benefits of TRT if you’re on it. They all play a role in our development, fertility, sleep, energy, and more. Good news is that you can easily stimulate testosterone production just by losing weight15, in particular losing the fat-mass, not muscle. The vitamin bolsters testosterone by up to 90%, as found in a study at Graz Medical University, Austria, slashing levels of libido-killing chemical Sex Hormone-Binding Globulin (SHBG). Testosterone levels in males peak at 19 years and naturally decline with age. They decrease by an average of 1% to 2% each year after age 30, although they may stabilize in your 40s or beyond. Some research shows that low vitamin D levels may be linked to lower testosterone levels. On the plus side, the rise of the sober curious and Cali sober movements has led to an abundance of alcohol-free alternatives, which make it easy to celebrate without risking a T-dip. Some options, like Hiyo, even contain adaptogens like ashwagandha, which may positively impact testosterone production. When grocery shopping for healthy fat food options to fill your pantry, naturopathic physician Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., director of Arizona Natural Medicine, suggests tossing in some Brazil nuts. “They’re a powerhouse of selenium, which is essential for testosterone synthesis and sperm production,” she says. More research needs to be done into the long-term safety and efficacy of supplements, however, as they may not be suitable for everyone. You can build up your testosterone naturally by getting enough sleep each night, prioritizing sleep in the second half of the night, exercising, cutting down on alcohol, and getting 30 minutes of sunlight each day. All of these behaviors will boost your mood, productivity, and health, alongside testosterone. However, there is some evidence to show zinc supplements can boost testosterone in both men and women, and vitamin D supplements may help, too. Testosterone production doesn’t run on a circadian rhythm — it’s dependent on sleep no matter when you get it. But research hypothesizes that circadian rhythm disruption may lead to lowered testosterone levels. Perhaps one of the easiest ways to significantly increase your natural testosterone production is by correcting all of your underlying micronutrient deficiencies. This is best to do with nutrition, and also by using a high-quality multivitamin (affiliate link). When it comes to morning or evening training, it doesn’t really matter. Even though your T-levels are naturally highest in the morning, over long-term training increases testosterone levels in a similar fashion regardless of the time of the day137,138. No, the results will not