6 Diet Rules For Healthy Testosterone Levels 13 Top Testosterone-Boosting Foods On the plus side, the rise of the sober curious and Cali sober movements has led to an abundance of alcohol-free alternatives, which make it easy to celebrate without risking a T-dip. Some options, like Hiyo, even contain adaptogens like ashwagandha, which may positively impact testosterone production. When grocery shopping for healthy fat food options to fill your pantry, naturopathic physician Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., director of Arizona Natural Medicine, suggests tossing in some Brazil nuts. “They’re a powerhouse of selenium, which is essential for testosterone synthesis and sperm production,” she says. Speak to a doctor before taking supplements, however, especially if you have an existing health condition. And avoid steroids, which have been linked to sleep problems like reduced total sleep time and more nighttime awakenings. More research needs to be done into the safety and efficacy of supplements, so we recommend focusing on the risk-free natural cures for low testosterone like lowering sleep debt, exercising, and cutting down on alcohol. RISE can guide you through relaxation techniques like diaphragmatic breathing and progressive muscle relaxation to help. Lowering your stress and cortisol levels ensures you can unwind for bed and stop anxious thoughts from keeping you up at night, too. As well as reducing chronic stress overall, incorporate relaxation techniques into your life to reduce anticipatory stress, which has also been linked to lower testosterone levels. Many of these testosterone-boosting behaviors help to improve your sleep and overall health, too. Research  supports that to build muscle, you only need to eat about 0.82 grams of protein per pound of body weight (26). If you go over that, you risk not eating enough carbohydrates or fats, which are essential for optimal testosterone production. Eating good-quality protein sources also promotes satiety and helps prevent overeating. Because a higher body fat percentage may cause decreased testosterone production, it’s important to maintain a healthy weight. There are hundreds of products, supplements, and beverages on the market claiming to boost testosterone and improve sex drive. Testosterone is vital for libido and sexual function, and when its levels dip, men often experience difficulty maintaining erections or a reduced sexual desire. TestoPrime works by naturally increasing testosterone, which can help improve sexual drive and combat symptoms of erectile dysfunction. By promoting a healthy testosterone balance, it may help restore sexual function in men dealing with low T-related issues. When testosterone levels are low, you can experience fatigue, a loss of muscle mass, low libido (sex drive), weight gain, bone loss, depression, and other symptoms. Many healthcare providers will recommend strategies to naturally and safely boost testosterone before turning to medications for moderate testosterone impairment. Increasing testosterone levels naturally involves a holistic approach that includes lifestyle changes, dietary adjustments, supplementation, exercise, and stress management. High in flavonoids—powerful antioxidants that help regulate cellular activity and combat pesky free radicals that wreak havoc on your system—onions, as well as garlic, also aid in the increased production of healthier sperm. The good news is that small changes in your daily life can make a bigdifference. You don’t need expensive treatments or complicated dietsto start feeling better. Testosterone playsa big role in your energy, mood, and even your confidence. “A diet high in green leafy vegetables, beets, and citrus fruits and melons is a great way to raise the production of testosterone,” says Gersh. “Chronic stress keeps testosterone low,” says Myles Spar, MD, MPH, an internal medicine physician and author of Optimal Men’s Health. It’s been shown to decrease plasma testosterone levels, and be harmful to male reproductive health (21, 22). It’s also important that you make sure you’re eating enough of each macronutrient. Most of your food should come from natural carbs, fats, and protein. No, the results will not be as dramatic as unnatural enhancements, such as anabolic steroid or testosterone use. By incorporating multiple strategies, you can support your body’s natural testosterone production. There’s no question that heavy and binge drinking takes a toll on your hormones, says Bailey. But “most studies suggest that light to moderate drinking isn’t going to have major effects on testosterone production long-term,” he says. So, whether or not you need to give up alcohol entirely will depend on how high you value optimal testosterone levels compared to how long does test stay in your system much you enjoy social drinking. Some evidence suggests that men who eat more dark, leafy greens have higher testosterone levels than those who do not. Some studies suggest BPA can leach into food and disrupt the production of hormones, lower testosterone, and affect sperm production, resulting in poor sperm quality and reduced fertility. Extra virgin olive oil (EVOO) is known to have many heart health benefits, but there is also some evidence that it can boost testosterone. Another compound in honey called chrysin is thought to be a potent aromatase inhibitor. These natural compounds block aromatase from converting testosterone into estrogen, and may therefore promote higher testosterone levels.