5 Scientifically proven natural ways to increase testosterone in females and males: 2023

5 Scientifically proven natural ways to increase testosterone in females and males.

Testosterone is a vital hormone in the male and female body, responsible for several important functions such as muscle growth, bone density, and overall physical and sexual health. However, testosterone levels naturally decline with age. For Males, testosterone starts decreasing after 18-19 age and for females, it is the same. Many people couldn’t understand the symptoms whether they are low on testosterone. This can also be impacted by various lifestyle factors. This can lead to a decrease in overall well-being and increased risk for several health issues.

Fortunately, as it is a natural hormone, there are several scientifically proven natural ways to boost testosterone levels, which can help maintain overall health and vitality.In this article, we will explore some of the most effective and Scientifically proven natural ways to increase testosterone in females and males.

As per the recent study done in 2018 by American Urological Association (AUA).

A healthy male’s normal testosterone level should be: 300 to 1,000 nanograms per deciliter (ng/dL) or 10 to 35 nanomoles per liter (nmol/L)

A healthy female aged 19 or up should have testosterone levels around: 15 to 70 ng/dL or 0.5 to 2.4 nmol/L.

To check if you are low on testosterone you can click here.

Natural ways to increase testosterone in females and males:

1) Balanced Diet:

One of the most important factors which often gets ignored in maintaining healthy testosterone levels is having a balanced diet. Here are some tips to increase testosterone in females and males through diet:

a) Eat Enough Protein in your diet:

Protein is the most important thing for building and repairing muscle, and it also plays a big role in testosterone production. Aim to include a good source of protein with each meal, such as lean meats, poultry, fish, eggs, dairy products, and legumes to increase testosterone in females and males.

b) Include Healthy Fats in Your Diet:

You need to add Healthy fats sources, such as those found in nuts, seeds, olive oil, and avocado, which are important for testosterone production. These fats also help in the reduction of inflammation, which is a key factor in many health conditions, and also increase testosterone in females and males.

A study in 2021 suggested that people who ate a more pro-inflammatory diet (high in refined carbohydrates and saturated fats) had lower total testosterone levels than those who ate less inflammatory foods.

Those with the highest intake of a pro-inflammatory diet had a 29.6% higher chance of testosterone deficiency compared to those with the least inflammatory diets.

c) Limit eating processed and refined Foods:

Everyone already knows that processed and refined foods are often high in sugar and unhealthy fats which can increase weight and also inflammation. Several studies suggest this can negatively impact testosterone levels as well. To increase testosterone in females and males, it’s important to limit your consumption of these types of foods.

d) Increase Your Intake of Zinc:

Zinc is considered an essential nutrient, meaning that your body can’t produce or store it. For this reason, you must get a consistent supply of it through your diet.

A study found that men who received 30 milligrams of zinc per day showed an increased level of testosterone in their bodies. This makes Zinc an essential mineral for testosterone production, and a deficiency in zinc can lead to a decrease in testosterone levels. Some of the Good food sources of zinc include eggs, dairy products, whole grains, chicken, beans, nuts, etc.

2) Exercise:

In addition to a balanced diet, exercise is also another natural way with helps to increase testosterone in females and males. Here are some tips for boosting testosterone through exercise:

a) Strength Training:

In a study done in 2007, Researchers found an increase in steroid hormones (testosterone) in the participants who have done strength training for 4 weeks, 3 days a week.

This makes strength training one of the most effective forms of exercise for boosting testosterone levels in both females and males. Resistance training, such as weightlifting and bodyweight exercises, helps to increase muscle mass and stimulate testosterone production. Try to include strength training in your exercise routine at least thrice a week.

b) High-Intensity Interval Training (HIIT):

HIIT is a form of exercise that involves short bursts of intense exercise alternating between low-intensity recovery periods. This type of exercise has been proven to increase testosterone in females and males, as well as improve overall fitness and health.

c) Avoid Overdoing Cardio:

Tip: Cardio exercises are important for overall health. However, too much cardio can actually decrease testosterone levels. Aim to do your cardio exercises to no more than 30 minutes per session, and also include strength training and HIIT in your exercise routine as well.

3) Balancing Sleep schedule:

Another proven natural ways to increase testosterone in females and males is by getting adequate sleep is also important for maintaining healthy testosterone levels. Here are some tips for improving your sleep balance and boosting testosterone:

a) Stick to a Regular Sleep Schedule:

This is the most basic thing you can do to avoid disrupting your sleep schedule. Maintaining a consistent sleep schedule can help improve the quality of your sleep, which can in turn help boost testosterone levels.

The majority of the daily testosterone release occurs during sleep. Sleep fragmentation and obstructive sleep apnea are associated with reduced testosterone levels.

A study done by researchers in 2015 on 10 participants for 1-week sleep deprivation, where participants’ sleep time was cut to only 5hrs per day, shows a decrease of testosterones by 10-15%. Whereas, after the peak age of 18-19 it decreases by 1-2% per year.

b) Avoid Late-Night Screen Time:

The blue light emitted by electronic devices can disrupt the production of melatonin, a hormone that your brain produces in response to darkness. It helps with the timing of your circadian rhythms (24-hour internal clock) and with sleep. When you are exposed to blue light at night, it can block melatonin production. To naturally increase testosterone in females and males, it’s important to avoid using electronic devices before bed.

c) Create a Sleep-Conducive Environment:

You can create a sleep-conducive environment that can help you improve the quality of your sleep and also can boost testosterone levels. Some of the things which you may include using comfortable bedding, keeping the room cool and dark, and minimizing noise.

4) Manage your Stress levels:

According to researchers, a study done in 2016 on 58 medical student participants during their medical examination preparation shows a clear relationship between stress and testosterone.

So, it is important to keep your stress levels in check to naturally increase testosterone in females and males. Here are some tips for managing stress which will help you to naturally increase testosterone in females and males:

a) Practice Relaxation Techniques:

One of the things you can do to reduce and keep your stress levels in check is to practice Relaxation techniques, such as meditation, deep breathing, and yoga. These techniques can help reduce stress, improve overall health, and also increase testosterone in females and males.

b) Get Regular Exercise:

As already discussed earlier, including exercises in your daily routine is not only important for boosting testosterone levels, but it can also help manage stress. Try to include regular exercises including strength training and HIIT in your routine, and consider incorporating relaxation techniques into your workout for additional stress-relief benefits.

c) Avoid Substance abuse (Limit Caffeine and Alcohol):

Substances like caffeine and alcohol are stimulants that can halt sleep, which can increase stress levels that negatively impact testosterone levels. Try to reduce or completely avoid substances like these. If you are someone who cannot work with caffeine, try to reduce your coffee intake to not more than 2 per day.

d) Get Adequate Sleep:

Several studies had suggested a direct relationship between sleep and stress. So, try to follow the above methods to get adequate sleep which will help in the increase in testosterone in females and males.

5) Natural testosterone boosting supplements:

In addition to the lifestyle changes mentioned above, there are also several supplements like zinc, and magnesium, that have been shown to naturally increase testosterone in females and males. Here are some of the most effective natural testosterone-boosting supplements:

a) Magnesium to increase testosterone:

Magnesium is one of the most essential minerals for testosterone production, and a deficiency in magnesium can lead to a decrease in testosterone levels.

A study done in 2010 shows an increase in testosterone when given as a supplement to the participants.

Some good food sources of magnesium include leafy greens, nuts, seeds, and whole grains. A daily supplement of magnesium can also help improve testosterone levels.

b) Zinc to boost testosterone:

As already mentioned above, zinc is another essential mineral for testosterone production. So, try to either add zinc as a supplement source or some of the Good food sources of zinc including eggs, dairy products, whole grains, chicken, beans, nuts, etc.

c) Vitamin D and testosterone:

Researchers have done a study in 2010 to observe the effects of Vitamin D and testosterone. In the study, they found that Vitamin D might increase testosterone in females and males.

Some good food sources of vitamin D include fatty fish, egg yolks, and mushrooms. You can also add daily supplements of vitamin D that can also help increase testosterone in females and males.

Lifestyle changes to boost testosterone; Table:

Here’s a table that summarizes some of the key natural ways to increase testosterone in females and males:

Method	Description
Healthy Diet	Incorporate healthy fats, protein, and carbohydrates into your diet. Avoid processed foods, sugar, and substance abuse like excess caffeine and alcohol.
Exercise	Exercise Regularly, particularly strength training and high-intensity interval training, can help boost testosterone levels.
Stress Management	Relaxation techniques, such as meditation and yoga, can help reduce stress and improve testosterone levels. Limiting caffeine and alcohol consumption and getting adequate sleep can also help manage stress.
Supplements	Vitamin D, magnesium, and zinc are essential for testosterone production, and supplementing with these minerals can help improve testosterone levels.

Note: Always consult with your healthcare provider or trainer before starting any new supplement regimen.

Conclusion:

It is not that hard to naturally increase testosterone in females and males both. Everything mentioned above is nothing but a combination of diet, exercise, stress management, and supplementation. Which is all part of a person’s lifestyle. By incorporating these methods into your daily routine, you can help maintain overall health and vitality, and improve your testosterone levels naturally.

However, To start being fit and for a proper diet chart that includes proteins, carbohydrates, and good fats people need some guidance. To help you through everything, I have already shared a lot of relevant information, which you can check here.

As always, it’s important to consult with your healthcare provider before starting any new supplement regimen.

FAQ:

Q1. What is testosterone meaning?

Testosterone is a hormone found in humans, as well as in other animals. In men, the testicles primarily make testosterone. Women’s ovaries also make testosterone, though in much smaller amounts.

Q2. How to increase testosterone in the body?

This whole article is dedicated to this question. I want you to stay healthy, so I am only going to tell you the natural method. If you want the other method, kindly check somewhere else.

Q3. Does leg workouts increase testosterone?

Yes, studies have found that compound movements, exercises that impact multiple body parts at a time, have slightly increase testosterone in females and males more than normal movements.

Q4. Do ashwagandha increase testosterone?

Yes, As per the recent study conducted in 2019, people who intake ashwagandha have an increase in testosterone by 15%.

Q5. Do leg workouts increase testosterone?

Yes, not only leg workouts but any kind of strength training and HIIT found to be scientifically proven to increase testosterone in females and males.

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FOCUS. MEDITATE. BREATH. Go Fit Freak.