For six years, she was an editor and senior writer at Well+Good, covering everything from food trends to public health issues like the opioid epidemic. Newhouse School of Public Communications at Syracuse University with a bachelor’s degree in magazine journalism. Information provided on Forbes Health is for educational purposes only. Your health and wellness is unique to you, and the products and services we review may not be right for your circumstances. We do not offer individual medical advice, diagnosis or treatment plans.
According to a 2020 literature review, the effects on testosterone levels can vary based on several factors, including the type of exercise and the training intensity. Exercise is one of the most effective ways to prevent many lifestyle-related diseases. Your body’s circadian rhythm essentially resets itself every night and releases chemicals like cortisol, which contribute to the overall hormone balance that can prevent low T levels. Research shows that when your liver does not function optimally, it affects your testosterone output. That’s because the liver holds an enzyme that conjugates the 17beta-hydroxyl group of testosterone. In addition to weight training, combining this with interval training is the best overall combo to increase HGH. In fact, interval training has been proven to not only boost T levels, but it helps keeps your testosterone elevated and can prevent its decline.
Although it can drop around 1%-2% each year after age 40, it can happen anytime. [2] Below, we'll explore how you can naturally increase its levels with enough dedication. However, there is no evidence to prove that testosterone therapy raises testosterone in healthy males. One much older 2011 study from the University of Chicago found that testosterone levels can drop in men who do not get enough sleep. The best diet while on trt way to improve testosterone levels is by adopting some lifestyle habits that can improve overall health and well-being. Of course, not all cholesterol is created equal, which is why you want to consume foods high in healthy HDL cholesterol such as eggs, which also contain healthy fats and protein. Recreational drugs are not only horrible for your body and mental health, but destroy testosterone production as well (54).
However, too much caffeine can have a detrimental effect on your cortisol levels (32). In 2012, an article concluded that high-intensity interval training produces more free testosterone than steady-state cardio (13). Another 2017 study examined the effects HIIT training had on male athletes and concluded it to increase free testosterone and muscle power (14).
Also, sprinting is great at elevating your heart rate for stellar cardiovascular health, burns more calories in a shorter amount of time, and may cause you to keep burning calories after your workout. "My advice is to avoid these or not to overdo them as much as possible," Dr. El-Zawahry says. Usually, when you cut out or cut back on these substances, your T levels will return to normal.
Lack of quality sleep can leave you too tired to eat well or sneak in a workout the next day. Too many brewskis also disrupts your sleep and can lead to snacking and weight gain. Free T floats around and binds to the right receptors to keep your body in optimal condition. The decline can also increase your risk of long-term health conditions like diabetes, heart disease (2), and even an early death (3). You might feel tired and lethargic, your sex drive may peter out, you may struggle to focus at work or home, or you could find it impossible to make gains at the gym, even with an all-out effort (1).
"Consuming some caffeine can boost alertness and enhance workout performance, indirectly supporting testosterone levels," says Lane. As gym bros know, caffeine is a common ingredient in pre-workout supplements because it improves power output, speed, and strength numbers at the gym. "When you’re dehydrated, your cortisol level can go up, which works against testosterone," says Bailey. Staying hydrated also keeps blood flowing properly to the testes, where testosterone is made, notes Lane.
Alcohol also impairs the function of the testicular Sertoli cells that play a critical role in sperm maturation. Refined grains have a low nutritional value, and studies show that, like sugar, they can negatively impact blood sugar levels and lead to insulin resistance. We know that diabetes can cause low testosterone levels, which is why it’s much better to stick to complex "good" carbohydrates.
Your healthcare provider may recommend testosterone replacement therapy (TRT) if you have hypogonadism, a condition where the body doesn't produce enough sex hormones. TRT involves taking synthetic testosterone in the form of a tablet, injection, topical gel, transdermal patch, or skin implant. Stress is bad for your body because it releases too much cortisol, which destroys your natural testosterone levels. Exercising, eating healthy, and meditating are all great ways to decrease your cortisol and feel more calm and relaxed. It’s no surprise that having too much body fat is damaging to your overall health and testosterone production (49). This is common in bodybuilders when they’re prepping for a show who achieve drastically low levels of body fat (hovering around 5%).
