how to quickly increase testosterone
New research in obese men suggests that increased physical activity was even more beneficial than a weight loss diet for increasing testosterone levels (17). Resistance training, such as weight lifting, is the best type of exercise to boost testosterone in both the short- and long-term (18, 19). High-intensity interval training (HIIT) can also be very effective, although all types of exercise should work to some extent (18, 19, 20, 21, 22).
Another great way to boost your natural testosterone levels is to boost your bedroom activity. Men who have more sex on a regular basis tend to have more free flowing testosterone in their body as well. This is a self-fulfilling cycle however as the more testosterone you have, the more youâll also want to have sex.
In the elderly, vitamin D and calcium also optimized testosterone levels, which led to a reduced risk of falling (58). To boost testosterone and reap the other benefits of vitamin D, try to get regular exposure to sunlight or take around 3,000 IU of a vitamin D3 supplement daily.
For both optimal health and hormone levels, you should try to reduce repetitive stressful situations in your life. Focus on a diet based on whole foods, regular exercise, good sleep, laughter and a balanced lifestyle, all of which can reduce stress and improve your health and testosterone levels (46, 47, 48, 49, 50).