What are some ways to increase free and total testosterone levels?

There are many ways to increase free and total testosterone levels, including lifestyle adjustments, diet optimization, supplement use, and medical treatment. Here are some science-backed strategies.

Dietary adjustment

Increase your intake of healthy fats: Studies shown that diets rich in healthy fats (such as monounsaturated and saturated fats) are associate with higher testosterone levels. For example, olive oil, avocado, nuts, coconut oil, etc. are all good choices. Fat intake can provide the basis for hormone synthesis in the body.

Eat the right amount of protein: Enough protein helps maintain muscle mass, which indirectly promotes healthy testosterone levels, while also regulating insulin levels. Eggs, lean meat, fish, and dairy products are all good sources of protein.

Balanced carbohydrate intake: While a high protein intake is important, a moderate amount of carbohydrates is also crucial. Studies  shown that diets rich in carbohydrates are associate with increased testosterone production. Choose healthy carbon sources such as whole grains, fruits, and vegetables.

A diet rich in vitamins and minerals: Zinc and vitamin D are important micronutrients for maintaining healthy testosterone levels. Foods rich in zinc include oysters, red meat, nuts and beans; We can abtain Vitamin D through sun exposure or supplements and in fatty fish, liver and egg yolks.

Exercise and sports

Strength Training (Resistance Training) : Heavy strength training, especially compound exercises (such as squats, hard pulls, bench presses, etc.) help increase testosterone production in the short and long term. Studies have shown that strength training not only stimulates the secretion of testosterone, but also improves muscle mass, thereby indirectly promoting the rise of testosterone levels.

High-intensity Interval Training (HIIT) : High-intensity interval training has been shown to increase testosterone levels. HIIT, which alternates short periods of high-intensity exercise with short recovery periods, can significantly increase the hormonal response in the body.

Avoid excessive exercise: Excessive exercise increases cortisol levels, a stress hormone that suppresses the production of testosterone. Therefore, maintaining a moderate amount of training and adequate recovery time is critical to maintaining healthy testosterone levels.

Sleep quality

Quality sleep: Sleep has an important effect on testosterone levels. Studies have shown that 7-9 hours of quality sleep per night is effective in maintaining normal levels of testosterone. Lack of sleep significantly reduces testosterone production because testosterone production is highest during sleep, especially during deep sleep.

Stress reduction and cortisol control

Reduce stress: Chronic stress increases cortisol levels, and long-term increases in cortisol can suppress testosterone production. Managing stress through relaxation techniques such as meditation, deep breathing, and yoga can help lower cortisol and indirectly promote an increase in testosterone.

Stay in a good frame of mind: Chronic psychological stress and anxiety may also affect testosterone levels. Maintaining a positive attitude towards life and emotional stability has a positive impact on hormonal balance.

Weight management

Maintaining a healthy weight: Obesity strongly associate with low testosterone levels, especially as the accumulation of abdominal fat causes the conversion of testosterone into estrogen, which reduces testosterone levels in the body. Maintaining or achieving a healthy weight through a healthy diet and exercise can help restore or increase testosterone levels.

Supplement

Vitamin D: Lack of vitamin D is associate with low testosterone levels, and vitamin D supplementation can effectively increase testosterone levels. We can abtain Vitamin D naturally through exposure to sunlight or taken in supplement form.

Zinc: Zinc is a key mineral that promotes testosterone production. Zinc supplementation can correct a decrease in testosterone levels due to deficiency, especially if there is not enough zinc in the diet.

Magnesium: Studies have shown that magnesium can increase free testosterone levels, especially in people who exercise regularly. Magnesium can be obtained through supplements or magnesium-rich foods such as green leafy vegetables, nuts and seeds.

D-Aspartic Acid (D-AA) : D-AA is a natural amino acid that can stimulate testosterone production in the short term. But its effects seem to be seen mostly in people with symptoms of testosterone deficiency.

Ayurvedic herbs (e.g., Cordyceps, Dongge Ali) : Some herbs, such as Tongkat Ali and Ashwagandha, have been shown in studies to have the potential to increase testosterone levels, especially in people with chronic stress.

Medical treatment

Testosterone replacement therapy (TRT) : For people with significantly low testosterone levels, your doctor may recommend testosterone replacement therapy. TRT form including injection, gel, patch, or oral medication to boost testosterone levels, but this therapy is usually only for people with severe testosterone deficiency and needs do under the guidance of a doctor, as long-term TRT can cause side effects.

Use of gonadotropins (such as HCG) : Use Human chorionic gonadotropin (HCG)  to stimulate the testicles to produce more testosterone, especially for those who want to increase their testosterone levels but wish to maintain their fertility.

Reduce alcohol and drug use

Reduce alcohol intake: Long-term heavy drinking can inhibit testosterone production and increase estrogen levels. Moderate alcohol consumption helps maintain hormonal balance.

Avoid medications that affect hormones: Certain medications, such as steroids, opioids, and certain antidepressants, may inhibit testosterone production. If possible, seek alternative treatment options or adjust medications under the supervision of a doctor.

These strategies, combined with lifestyle changes, diet optimization, appropriate supplements, and medical interventions, can help increase both free and total testosterone levels. If you have symptoms of low testosterone or worry about hormones

The level is low, it is recommended to consult a doctor for professional evaluation and treatment. A doctor can confirm testosterone levels with a blood test and recommend the best treatment based on an individual’s condition.