How to Increase Testosterone Levels: The Top 9 Ways
Men and women today have many options for increasing their testosterone levels. Yes, women also have testosterone in their bodies, and they are even more sensitive to a decline than males. Their lesser amount of testosterone means that any reduction can cause unwanted problems.
It is easy to find 40, 50 or even 60 ways to increase testosterone levels after 30 online. Most experts agree that the top 9 methods here are the best options. Why bog yourself down with too many things to do when actively making these nine changes can accomplish your goal?
Here are the first 3 of the top 9 ways to increase testosterone levels:
- 1. Increase Testosterone Levels Through Diet
This is not about what to eat – but, rather, when to eat. Also called intermittent fasting, this option has you consuming all three meals between noon and 6 pm. The goal is to give your organs a chance to rest. Intermittent fasting not only boosts testosterone levels up to 200 percent or more, but it also provides a significant boost to growth hormone levels.
- 2. Lose Weight
Excess fat often lowers testosterone levels by increasing testosterone’s conversion into estradiol. As weight goes down, testosterone levels frequently rise. Intermittent fasting also helps stimulate fat burning.
- 3. Increase Testosterone Levels with Food
We are not talking about diet or weight loss. The food choices you make can affect your testosterone levels. Decrease or eliminate intake of sugar and increase consumption of heart-healthy fats such as nuts, avocados, extra virgin olive oil, grass-fed butter, and coconut oil.
When, how much, and what you eat can make some of the biggest differences in your testosterone levels. Keep reading to learn the other six ways.
Best Options for Men Who Want to Increase Testosterone Levels
Of course, all methods of how to increase testosterone levels after 40 will work for men and women. Females should follow the steps below just as males should continue reading the steps in the next section.
There is a reason why we list here the next 3 ways to increase testosterone levels. Males tend to pay little attention to these areas in the first place, so calling them out here puts men on notice:
- 4. Go to Sleep
Shut off the television, put down the phone, and close the computer! You need between 7 and 9 hours of sleep each night to produce enough testosterone and growth hormone for your body’s needs. The best time to go to bed – 10 pm.
- 5. Say No to Stress
We know that work and life can be stressful. But every time you let stress get to you, your cortisol levels increase. That signals a decrease in testosterone and growth hormone. Learn how to relax – read a book, take a walk, do some yoga, or meditate – especially before bed.
- 6. Supplement
We know that many men do not want to go to doctors and they do not want to take pills. Do not think of supplements as medicine. To help increase testosterone levels quickly, you want to add the following supplements to your daily routine:
- Vitamin D
- Branch Chain Amino Acids (BCAAs)
These are all proven ways to increase testosterone levels fast.
Best Ways for Women to Increase Testosterone Levels
You may be surprised when you see methods to increase testosterone levels after 40 in women that you would expect to see for men. Remember – we said that everyone can benefit from making these changes.
To increase testosterone levels , females should also engage in the following actions:
- 7. Lift Weights
Spend 3 or 4 days a week lifting weights. Do not worry – you will not develop he-man muscles. Working the larger muscle groups of the shoulders, quadriceps, chest (yes), back, and hamstrings will help improve lean muscle and boost testosterone production.
- 8. Interval Training
High-intensity interval training where you engage in some form of aerobic activity for two minutes followed by a high-intensity burst for 20 – 30 seconds helps increase both testosterone and growth hormone. Repeat for 10 to 30 minutes no more than three times a week.
- 9. Testosterone Replacement Therapy
Once testosterone levels decline to a point where symptoms of Low T appear, TRT is the best option for boosting testosterone.
When to Choose Testosterone Replacement Therapy
Many people who can benefit from boosting testosterone find that the need comes later in life. We see individuals looking to increase testosterone levels after 50. This is a standard time of menopause and andropause when the body decreases testosterone production.
For men, the decline begins around age 30, so after twenty years, a male could have 20 to 40 percent less testosterone in his bloodstream. A woman sees her most significant decline during menopause.
It is also possible to increase testosterone levels after 60; it may just take a bit longer to see the results you desire. The sooner you act, the better.
Greenberg Health will check your blood for multiple hormone levels to determine the best course of treatment for your needs. Contact us for a free consultation and affordable treatment options.