Is there a way to naturally increase testosterone levels without all the hassle of testosterone replacement therapy (TRT) or medication?
Studies show that yes, there is.
Here are the top three ways to naturally increase testosterone levels:
1. Eat Right (Garbage In, Garbage Out)
Have you heard the term GIGO: garbage in, garbage out? Meaning: What you put into a system, you get out of a system. The principle holds true for our bodies. What are you putting into your body? Do you watch your caloric intake as well as the types of food you ingest? Many studies show that both diabetes (high blood sugar) and obesity are linked to low testosterone levels.
Additionally, diet-induced obesity (seen in people who are at least 20% over their ideal body weight because of their diet) as well as low testosterone levels may impair neural function or increase the risk of brain-related disorders such as Alzheimer’s disease.
And one final point about eating right: You will reap the natural rewards of losing weight as well as lowering your blood sugar and cholesterol levels. In a small study of young males who were obese, their testosterone levels were 40%–50% lower than males with normal or ideal body mass index (BMI). ?
People worried about their testosterone levels might choose to avoid the following foods.
- Soy products and soy foods, such as tofu, edamame, and soy protein isolates, contain phytoestrogens
- Dairy products
- Bread, pastries, and desserts
- Licorice root
People may want to increase their intake of foods known to increase or support testosterone levels, such as:
- Low-fat milk
- Egg Yolks
- Fortified Cereals
All the more reason to eat right, treat your body like a temple and feed it foods that will produce optimal health.
2. Get Some Zzz’s
Sleep is Mother Nature’s way of restoring the body’s balance, and it’s helpful in more ways than one. According to a recent study of voluntary sleep-deprived men, the research showed that a sleep deficit resulted in lower testosterone levels. The men in this study were limited to a mere five hours of sleep per night. The results? Daytime testosterone levels decreased by 10%–15%. Does this sound like you (five hours of sleep on a regular or semi-regular basis)? If so, getting some solid zzz’s may be a way to naturally increase testosterone levels in your exhausted body. Some tips to get a better night sleep include: create a bed time ritual, take a warm bath or shower, and use sleep-inducing soap scents like lavender and chamomile, keep pets off the bed, and improve your mind and body with some exercise.
3. Reduce Your Stress Where Possible
Have you built into your routine some healthy coping patterns for the stress that life brings? Every man must find his own coping and conquering strategies for stress.
Stress has been shown to have a direct negative correlation with testosterone. A 2016 study of medical students found that stressful events such as medical exams “contributed to erratic changes to testosterone levels in males.” The findings showed that as the male medical students’ stress levels increased, their testosterone levels decreased.
So, it is important to decrease or manage your stress where possible. Do you practice active habits or disciplines that prevent (or at least lessen) the stress levels that you experience? For starters, we recommend activities such as daily exercise, running, meditation, mindfulness yoga, talking to a trusted friend, etc. Even exercise can help reduce stress. These are all examples of stress reducers.
As you have seen, while there are some great ways that you might be able to naturally increase testosterone levels in your body, it’s still important to get your testosterone levels checked. Even if you are not experiencing symptoms (some men are asymptomatic), or your symptoms are only mild, you should come to Revibe Men’s Health to get your levels checked today. Or if you have additional questions from reading this blog post, please contact a Revibe Men’s Health near you because while natural is good, it is also vital to make sound, medically informed decisions. After all, this is your health we’re talking about.