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Testosterone plays an important role in many aspects of your health, from sexual function to disease risk. Learn how actions such as lifting weights can help you improve your testosterone levels naturally. Testosterone is the main male sex hormone. People assigned female at birth also have small amounts of it. It’s a steroid hormone that’s mostly produced in the testicles and ovaries. The adrenal glands produce small amounts too. During puberty in people assigned male at birth, testosterone is one of the main drivers of physical changes like increased muscle, a deeper voice, and hair growth (1). Having optimal levels is also important throughout adulthood. In adult males, healthy levels are important for general health and just about everything else, including disease risk, body composition, and sexual function Exercise is one of the most effective ways to prevent many lifestyle-related diseases. Not only that but it can also boost your testosterone levels. One 2015 study involving men with obesity found that increased physical activity was more beneficial than calorie restriction for increasing testosterone levels (11Trusted Source). According to one literature review, the effects on testosterone levels can vary based on several factors, including the type of exercise and the training intensity (12). Resistance training, such as weightlifting, has been shown to boost testosterone levels in the short term What you eat can affect levels of testosterone as well as other hormones (16). Additionally, constant dieting or overeating may disrupt your testosterone levels (17Trusted Source, 18). Eating enough protein can help you maintain healthy testosterone levels and can aid in fat loss, which may be beneficial too (19). Consuming plenty of healthy fats may also help support testosterone levels and hormone balance. Some research shows that a low fat diet could actually decrease testosterone levels (20). Therefore, a nutritious, well-rounded diet based mainly on whole foods is best. A healthy balance of protein, fat, and carbs can help you optimize your hormone levels and support your overall health. Research often highlights the dangers of long-term stress, which can elevate levels of the hormone cortisol Sudden elevations in cortisol can quickly reduce testosterone. These hormones often work in a seesaw-like manner: As one goes up, the other comes down . Stress and high cortisol can also increase food intake, weight gain, and the storage of harmful body fat around your organs. In turn, these changes may negatively affect testosterone levels. For both optimal health and hormone levels, try to manage your stress levels. Staying active, getting plenty of sleep each night, and practicing some stress-relieving techniques may be beneficial.

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