A large review study found that people who exercised regularly had higher testosterone levels. In the elderly, exercise increases testosterone levels, fitness and reaction time. New research in obese men suggests that increased physical activity was even more beneficial than a weight loss diet for increasing testosterone levels. Resistance training, such as weight lifting, is the best type of exercise to boost testosterone in both the short- and long-term. High-intensity interval training (HIIT) can also be very effective, although all types of exercise should work to some extent.Taking caffeine and creatine monohydrate as supplements may further boost your levels when combined with a training program.
Foods to Avoid to Increase Testosterone Levels
- Soy and soy products, such as tofu, tempeh, and soy milk
- Spearmint and peppermint
- Licorice root
- Vegetable oils such as canola, soybean, corn, and cottonseed oil
- Processed foods containing trans fats, such as biscuits, pie crusts, donuts, frozen pizza, vegetable shortening, and coffee creamer
- Walnuts and almonds
Foods to Eat to Boost Testosterone Levels
For optimal testosterone levels, you should maintain a healthy weight and a balanced diet, with a healthy balance of fat, protein, and carbohydrates; avoid restrictive dieting as well as overeating. Additionally, eating the following foods can help boost T levels.
- Foods rich in vitamin D: Tuna, beef liver, beans, low-fat milk that’s fortified with vitamin D, egg yolks, and fortified cereals
- Foods rich in zinc: oysters, shellfish, beef chuck, beef roast, and beans
- Foods rich in magnesium: leafy greens, beans and lentils, nuts and seeds, and whole grains
- Fish rich in omega-3 oils: mackerel, herring, salmon, sardines, and trout
- Extra-virgin olive oil
Exercises to Help Increase Testosterone Levels
Weightlifting builds muscle and can increase testosterone levels. You want to work out large muscle groups and lift as heavy as possible (safely, of course). Here are some weightlifting exercises to try:
- Squat lift: Using a squat rack barbell with weights, hold on to the bar while standing and lower yourself down to a squatting position. Rise back up and repeat for 3 sets of 10 reps.
- Deadlift: While standing with a weighted barbell at your feet, bend down from the knees, grab the barbell, and lift it above your head, then place it back down. Stand back up and repeat for 3 sets of 10 reps.
- Pushup: Start by getting in pushup position with arms farther out than if you were in plank. Engage your core as you lower your body down as near to the floor as you can get without collapsing your body weight. Raise yourself back up to your starting position. Repeat for 3 sets of 10 reps.
- Bench press: Lie flat on a weight bench holding a weighted barbell above your chest. Using a spotter, lift the barbell up by straightening your arms, then place it back down. Repeat for 3 sets of 10 reps.
- Overhead press: While standing and holding a weighted barbell at your upper chest level, lift the barbell over your head until your arms are fully extended. Return the barbell to your chest. Repeat for 3 sets of 10 reps.
- High Intensity Interval Training
High intensity interval training (HIIT) has also been shown to boost testosterone levels. HIIT involves doing cardio in intervals, interchanging very high intensity aerobics with more moderate activity. For example, you could do 30 minutes of jogging, alternating 2 minutes of jogging with 1 minute of sprinting.
The fatter you are = The less testosterone you'll have because your body fat contains an enzyme called aromatase that turns your manly testosterone into womanly estrogen making your testosterone levels drop so as you lose weight you'll naturally increase your testosterone by 57% because the less fat you have = the more testosterone you'll have because you won't have as much aromatase going around turning your testosterone into estrogen. Losing fat is so important for higher testosterone that even testosterone replacement therapy (TRT) where a doctor gives you more testosterone would not work for you while you're fat because you're just making more testosterone available to be converted into estrogen by aromatase.
Sleep 8 hours
You'll have 250% more testosterone when you sleep 8 hours vs. only 4 hours because your body produces the most testosterone when you sleep plus more sleep makes it easier for you to lose fat to further increase your testosterone.