Testosterone is the main male sex hormone and can impact your general health, risk of disease, body composition, sexual function, and your relationships. While it’s natural for testosterone levels to decline as you age, there are steps you can take to slow—and potentially reverse—the process.

Read on to learn four natural ways to boost testosterone.

1. Eat Healthy

The saying is true. You are what you eat! And when it comes to natural ways to boost testosterone, what you consume—and what you don’t—can play a major role in your t levels.

Foods to eat:

• Low-fat milk
• Cruciferous vegetables
• Egg yolk
• Fortified cereal
• Pomegranates
• Beans
• Tuna
• Oysters
• Spinach
• Shellfish
• Beef

Add the right testosterone boosting foods to your diet and learn how they can increase your t levels here.

Food to avoid:

• Soy and soy-based products
• Mint
• Licorice root
• Vegetable oil
• Flaxseed
• Processed foods
• Alcohol
• Nuts

Eating healthy is always easier said than done. Learn why you should avoid these foods and how they impact your testosterone levels here.

2. Exercise Regularly

Regular exercise is one of the best natural ways to boost testosterone and prevent lifestyle-related conditions—like low T levels. While any exercise is better than sitting ideally, strength training is the best option for men training to increase their testosterone levels.

If strength training isn’t your thing. High-intensity interval training—or HIIT—is a great alternative. When it comes to exercise, any workout is better than no workout to help naturally boost your testosterone.

3. Reduce Stress

Stress (especially long periods of stress) can have a major impact on your testosterone levels. The stress hormone—cortisol—and testosterone interact like a seesaw. As one goes up, the other goes down.

High levels of cortisol can also increase your food intake and lead to unwanted weight gain further decreasing your testosterone levels. To reduce stress levels, try to eat a balanced diet, work out regularly, get more sleep, laugh, and spend more time doing things that make you happy.

4. Get Rest

Getting good rest is just as important as a healthy diet and regular exercise for your overall health and testosterone levels. For those with high stress levels, it may not be one of the easiest natural ways to boost testosterone, but it is one of the most effective.

Your testosterone levels regulate best while you sleep. Your t levels peak while you dream and will remain at those levels until you wake up. Studies show that men who get five hours or less of sleep at night have a 15% drop in testosterone during the day. While some people can function on little sleep, it’s ideal to get seven to eight hours of sleep for long-term health and testosterone levels.

If making lifestyle changes—like the natural ways to boost testosterone listed above—doesn’t work for you, testosterone therapy may be an ideal next step. With testosterone treatment, men often feel more energetic, gain muscle mass, lose previously hard to shed weight, have increased stamina, and see a rise in their libido.

Volonte helps people regain their health and well-being through low testosterone testing and T replacement therapy. Call Volonte today to schedule your FREE low T screening, and follow us on Facebook for more information.