How To Naturally Increase Estrogen: Diet And Lifestyle Tips

How To Naturally Increase Estrogen: Diet And Lifestyle Tips

As we’ve discussed previously, adipose tissue converts testosterone into estrogen. I’m afraid I have no super cool “secrets” to share and there are no easy shortcuts to increasing your T. If you were expecting some magical potion or supplement or weird body hack that will instantly and naturally increase your T levels, what follows is bound to disappoint. Despite what some companies or websites might tell you, there’s no single thing that will boost your testosterone naturally for the long term. Your body needs a good night’s rest to produce enough testosterone, so to boost your levels naturally, focus on your sleep.

Moderate intensity endurance training leads to increases in testosterone (48). The more successful you are, and the more confident you are, the more testosterone you’ll produce. More successful people tend to have higher testosterone levels, so success and testosterone are positively correlated. Another 2001 study reported elevated testosterone levels in men who abstained from masturbation for three weeks (39). Frequent masturbation can lower your testosterone levels by reducing your androgen receptors in your brains (40).

Most men need 300 mg of magnesium daily, which can be consumed naturally through dark leafy greens, nuts, and seeds. Your doctor might recommend a supplement if you don’t eat various plant-based foods and a blood test reveals a deficiency. “Magnesium glycinate and citrate are best for those with low T,” says Houman. “However, excessive caffeine intake (more than 400 mg/day) may raise cortisol levels, which can suppress does testosterone lower sperm count,” says Lane.

HIIT involves short bursts of intense exercise followed by brief recovery periods. It not only improves fitness but also enhances testosterone levels. Try workouts like sprinting or cycling for minutes, including intervals of high effort followed by rest.

Generally speaking – though there are some rare exceptions – the higher the fat percentage, the lower the testosterone9–12. So in retrospect, the leaner you are, the more likely you are to have more testosterone rushing in your bloodstream. An increased amount of muscle mass also positively correlates with serum testosterone levels13, so if you burn the fat and build the muscle, you’ll not only look shredded, but you can improve your hormonal health too. Who knew deadlifts and squats were actually natural ways to increase testosterone? Push yourself as hard as you can for 30 seconds, and then rest (without slowing down your heart rate).

Healthy men took 500mg daily for a week at Rockefeller University; their oestrogen levels halved, making testosterone more effective. These are the 15 best foods to help boost your testosterone levels naturally. Hit the weight room at the gym, or get a trainer to help you with a routine on the exercise machines.

For those interested, at the end of this section, I share my cholesterol and triglyceride levels after more than four months of eating copious amounts of bacon, eggs, meat, and nuts. I then began a 90-day experiment to see how diet and lifestyle changes could boost that number. While I do have a pretty manly mustache, I’m not a doctor or a medical expert. I’m a guy with a law degree he’s never used who blogs about manliness.

“The best way to fix this is to learn how to manage stress so that the body is not always in fight-or-flight mode, feeling like you are under attack all the time.” You may be prescribed testosterone replacement therapy, and doctors will recheck your levels and talk to you about symptoms regularly. There are tons of supplements out there promising to give your testosterone a boost, but Dr. El-Zawahry says most lack scientific evidence showing that they actually work.

Money also equals success in many fields, and can be a form of competition, or at least if not competitive, it generates the feeling that you’re “winning in life”. Much has been theorized about ejaculations and testosterone, and there seems to be this common misbelief that busting a nut would “drain” the body from testosterone (which fortunately isn’t the case). I recently wrote a more detailed article about the subject which can be found here.