Five Ways to Increase Testosterone Naturally

December 18, 2023

Low testosterone (defined as lower than 220 to 350 nanograms of testosterone per deciliter of blood serum) impacts quality life dramatically. From low libido comes fatigue, loss of energy, depression, mood changes, erectile dysfunction, infertility, difficulty with weight loss, decrease in muscle mass, lack of motivation, decrease in mental clarity and sleep disturbances to the longer term physical repercussions such as bone density and cardiovascular health—low testosterone
should be treated.

Often the best treatment options are prescription medications that “boost” your natural production of testosterone (endogenous testosterone) or “replace” your body’s natural production of testosterone by providing testosterone itself (exogenous testosterone). Over the counter and commercially available testosterone supplements are readily available too, but have no proven benefit and oftentimes can cause harm. But what about natural treatment options?

Here are five proven ways that you can increase testosterone naturally.

1. Exercise and Lift Weights

Regular physical activity, especially strength training and high-intensity interval training (HIIT), can significantly boost testosterone levels. Weightlifting, in particular, is known to increase testosterone in both the short and long term. Exercise also helps in weight management, which is important because excess body fat can negatively impact testosterone levels.

2. Eat a Balanced Diet

Diet plays a vital role in hormone regulation, including testosterone. A balanced diet rich in whole foods is beneficial. Key nutrients that can help boost testosterone levels include:

  • Zinc: Found in shellfish, red meat, poultry, beans, nuts, and dairy products.
  • Vitamin D: You can get it from sun exposure, fatty fish, and fortified foods.
  • Healthy Fats: Including monounsaturated and omega-3 fatty acids found in avocados, olive oil, and fish.

3. Minimize Stress and Cortisol Levels

Long-term stress leads to high levels of cortisol, a hormone that can negatively impact testosterone. Stress management techniques like meditation, deep breathing exercises, regular physical activity, and maintaining a balanced lifestyle can help reduce stress and cortisol levels.

4. Get Quality Sleep

Sleep is critical for overall health and testosterone production. Poor or insufficient sleep has been linked to a decrease in testosterone levels. Most adults should aim for 7 to 9 hours of quality sleep per night. Establishing a regular sleep schedule and creating a relaxing bedtime routine can aid in improving sleep quality.

5. Avoid Excessive Alcohol and Drugs

Excessive consumption of alcohol and certain drugs can lead to a decrease in testosterone levels. Limiting alcohol intake and avoiding recreational drug use can be beneficial in maintaining healthy testosterone levels.

Boosting Testosterone Naturally is Possible, But You Shouldn’t Ignore Extremely Low T

Boosting testosterone naturally involves a holistic approach, encompassing lifestyle, diet, exercise, and stress management. It’s important to note that natural methods might not be sufficient for everyone, especially those with clinically low testosterone levels. Consulting with a healthcare provider is always recommended for personalized advice and to rule out any underlying health conditions. If you find that your testosterone levels are consistently low and you are feeling lethargic, uninterested in sex, and prone to mood changes, testosterone replacement therapy may be right for you. 

If you’re interested in learning about more ways to naturally increase your testosterone and treatment options, Austin Urology Institute has an in-house nutritionist you can work with, in addition to medical providers. Contact the office at 512.694.888 to schedule a consultation.