The best natural testosterone booster is weight loss, says Scott Isaacs, M.D., medical director of Atlanta Endocrine Associates. “For more than 50 percent of people who have low testosterone, weight is a critical factor. I have a lot of patients who can very often get their testosterone into the normal range by dropping pounds through diet and exercise.” These T-boosting tips can help you do that.
Lose About 17 Pounds
A Massachusetts General Hospital study found that overweight middle-aged men who dropped about 17 pounds over the course of a year lowered their likelihood of having low T by 46 percent.
Study results presented at the U.K.’s Society for Endocrinology 2012 conference found that people who drank pure pomegranate juice daily for two weeks increased their salivary T levels by an average of 24 percent.
Lift More, Rest Less
Heavier weights, more volume (2 to 4 sets of 8 to 15 reps) and resting for less than two minutes between sets will kick your T up a notch, according to a 2012 study in the Journal of Strength and Conditioning Research.
Like human growth hormone, testosterone seems to be linked to deep, restorative sleep. A 2011 study in the Journal of the American Medical Association found that just one week of sleep deprivation (five hours a night) drove T levels down 10 to 15 percent in healthy young men.
Clean Up Right
Some liquid soaps, body washes, and other personal care products contain the antimicrobial triclosan, which animal studies suggest can lower levels of testosterone. Also avoid plastic food containers that have bisphenol A (BPA)–a known endocrine disruptor.
Take a T Supplement
The plant extract fenugreek can help raise free-testosterone levels, says Dr. Comite. Testofen is one supplement that contains it. If you want to try fenugreek, talk with your doctor about what and how much you should be taking.