How to Increase Your Testosterone Naturally
Posted on November 22, 2022 by root
Low testosterone or low-T might be more common than you think and it’s nothing to be embarrassed about. Many men experience low-T as they age and as many as 1 in 4 men over the age of 30 have this condition. If you have low testosterone levels, here are five ways you can naturally boost your testosterone levels.
What is Low-T?
Low-T or testosterone deficiency syndrome (TD) is a condition that many men face in the United States. Low-T often includes the following symptoms: decreased sex drive, less energy, low sperm count, less muscle mass, erectile dysfunction, and fat accumulation. More severe symptoms like decreased bone density and red blood cell production can be life-threatening as men get older. Testosterone replacement therapy (TRT) is a popular form of hormone therapy used to treat low-T but other natural methods can be tried first before resorting to medical help.
5 Ways to Increase Testosterone Levels
1. Exercising
Resistance training and high-intensity interval training (HIIT) are two great forms of exercise that can boost testosterone production. Resistance training like weightlifting, deadlifts, squats, pull-ups, and bench presses are especially beneficial since they include compound movements. HIIT includes exercises like sprints, box jumps, broad jumps, assault biking, and sled pushes.
2. Vitamin and Mineral Supplements
Vitamin D and zinc are especially important for healthy testosterone production. Vitamin D is involved in libido and sperm production as well as testosterone production. The sun is the most natural way to receive a direct dose of vitamin D, but you have to be careful about unhealthy levels of sun exposure. Vitamin D can also be taken as a supplement or found in various foods like fatty fish and dairy. Zinc is equally important for testosterone production and is also found in fish. It can also be taken as a supplement and should be taken regularly, especially if you exercise often.
3. Reduce Stress
It’s not always easy to reduce stress, but it is important for many bodily functions and your overall health. Stress can worsen the effects of low testosterone since stress releases the hormone cortisol which “blocks” testosterone. Try to reduce stress by stretching, going for a walk, meditating, or performing yoga exercises. Getting the recommended 8 hours of sleep can also reduce stress and give you better energy for an overall positive effect.
4. Healthy Diet
Replace sugar, alcohol, and carbs with protein, plants, and healthy fats. Saturated fat is especially detrimental to testosterone production so make sure to stick to fats from olives, coconuts, raw nuts, avocados, grass-fed beef, whole eggs, and fatty fish. Grass-fed butter and oils from these foods are much lower in harmful fatty acids. Keep your alcohol consumption to less than 5 drinks per week since 5 or more drinks can lower testosterone levels and make it more difficult for your muscles to recover after exercising.
5. Weight Loss
Excess body fat decreases testosterone production and increases estrogen (the female sex hormone) which can make the problems caused by low-T even worse. High estrogen levels are one cause of gynecomastia, a condition that causes men to develop excess breast tissue, causing a feminine look. Staying physically active and maintaining a healthy diet to gradually lose weight is the best option when it comes to healthy weight loss with long-term results.
About Justin Houman MD
About Justin Houman MD
Dr. Justin Houman is a board certified, fellowship-trained Men’s Health Urologist who specializes in Men’s Sexual and Reproductive Health, specifically, Erectile Dysfunction Los Angeles, Sexual Dysfunction, Reproductive Urology, Male Infertility Los Angeles, Male Fertility Los Angeles, Low Testosterone Los Angeles, Penile Implants Los Angeles, Microsurgical Varicocelectomies Los Angeles, Sperm Retrievals Los Angeles, TESE Los Angeles, microsurgical TESE Los Angeles, Peyronie’s Disease Los Angeles, Xiaflex Los Angeles, Vasectomy Los Angeles, and Vasectomy Reversal Los Angeles.
Dr. Houman proudly serves the greater Los Angeles area, including Beverly Hills, West Hollywood, Santa Monica, Brentwood, and Malibu as well as the San Fernando Valley, encompassing Encino, Pasadena, Glendale, Burbank, Calabasas, and Thousand Oaks.
Schedule a Consultation
Have you been feeling the effects of low-T? Improve your health and restore healthy testosterone with these natural remedies. If you still experience symptoms or have any questions, schedule a consultation today.