If you’ve done a search query about “enhancing testosterone naturally” online, you’ll probably end up running into a morass of content that has more to do with “broscience,” pseudoscience, and outright myths than real, actual scientific evidence.
What is undoubted is that all men experience a slow, gradual decline in testosterone levels when they hit age 30 and beyond. This may cause symptoms such as a decrease in muscle mass and bone density, a disinterest in sex, the development of breast tissue in men, and erectile dysfunction, just to name a few.
However, there are quite a few ways you can boost your testosterone levels naturally, which we have compiled into a list for your perusal – and give your hormonal production a kickstart while dispelling several myths along the way.
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Natural Ways You Can Boost Your Testosterone
According to studies, the normal testosterone range for men is generally between 264 to 1000 ng/dL. Anything below this may be diagnosed as low testosterone. Low testosterone can happen due to several reasons, from taking particular medicines, the existence of underlying medical conditions, and lifestyle factors, to name a few.
Luckily, you can engage in naturally testosterone-boosting lifestyle changes. Here are 5 natural ways you can boost your testosterone:
1) Exercise more frequently
We already know that regular exercise is beneficial to overall health. And that extends to testosterone production.
Granted, while any form of exercise is better than not engaging in any exercise at all, resistance or weight training may be the best way to increase your testosterone levels through exercise.
A 2012 study determined that men who engaged in more frequent physical activity tended to have higher testosterone levels and testosterone precursors such as luteinizing hormone and follicle-stimulating hormones than their sedentary counterparts
Exercise also gives your overall health a boost, affecting factors such as weight loss, reducing cardiovascular and chronic disease risks, and helping improve your muscle mass and bone density.
2) Reduce your stress
Stress affects the body’s health in a variety of ways, including diminished testosterone production.
Cortisol, the hormone responsible for managing the body’s stress response, may cause a reduction in overall testosterone production.
According to a study published in the Journal of Sports Science & Medicine, researchers linked high cortisol concentrations with lower overall T levels in men.
Stress, therefore, is among the most notorious testosterone-reducing factors that you have to properly manage to limit its damage to your overall physical and sexual health.
And, while taking steps to manage stress healthily is something that takes time, you can start making lifestyle changes right now. Why wait until next year? Reduce your stress by:
- Replacing anxiety with meditation. Meditation is a stress and anxiety-busting practice that’s easy for anyone to incorporate into their daily life in mere minutes. Instead of coping with anxiety through unhealthy methods, meditation can help you do so in a safe, intuitive, and simple activity.
- Keeping a reasonable level of physical activity. Engaging in exercise and any form of physical activity can help alleviate stress and reduce cortisol levels in the bloodstream.
3) Get adequate amounts of quality sleep
The body produces and secretes most of its testosterone when you sleep. Therefore, getting your sleep routine in order and improving your sleep hygiene can do wonders for your hormonal balance and overall health altogether.
The National Sleep Foundation, for instance, prescribes sleeping for 7 to 9 hours, which is a good benchmark for how much sleep you should be getting every night and help your body to recover – along with your hormonal concentrations – at optimal levels.
Lack of sleep can definitely mess up your testosterone production, and open you up to an endless list of health risks.
A study in 2011 indicated that young adults who slept just 5 hours per night for a week experienced a 15% reduction in testosterone levels. Think of all the testosterone you miss out on by burning the midnight lamp every night.
However, the aforementioned study was conducted on a small sample of participants since the research on the topic is still being conducted. The low sample sizes are indicative of many sleep studies focused on its effect on hormones.
If you’re getting less than 6 hours of quality sleep consistently, consider improving your sleep hygiene and adjusting your sleeping habits accordingly.
4) Drop the excess pounds if you’re overweight
We get it – no one looks forward to dieting. But having extra layers of belly fat may have a profound effect on your testosterone levels.
According to the existing research, overweight or obese men tend to record lower serum testosterone levels than their healthier counterparts. Meanwhile, researchers have also linked obesity with lower hormonal levels in men.
In fact, testosterone itself is associated with weight gain, which may cause a vicious cycle for overweight men with low T.
It’s not a bad idea to drop the excess weight, and you don’t have to take drastic steps to do so. Making tangible, small changes to your lifestyle and getting back on the wagon after you’ve fallen off can pay massive dividends down the line.
5) Drink moderately
There’s literally nothing wrong with enjoying the occasional libation. In fact, in some cases, it can be a great stress reducer, not to mention being a social lubricant.
However, alcohol use – especially chronic, long-term alcohol use – is linked to low testosterone and sexual dysfunctions such as erectile dysfunction. If you’ve been drinking heavily and noticed symptoms that suggest you might have low testosterone, it might be worth trying to lay off the “juice” and see if your symptoms subside.
Quitting is great if you can do it, but if you can’t, even just trying to consume alcohol moderately can spell the difference between a satisfying sex life and one devoid of all pleasure. For instance, the USDA suggests up to two servings of alcohol, or up to 2 glasses of wine or two bottles of beer daily. Holding out from drinking several days to binge out on alcohol for one day doesn’t make any difference, either, because you’d still be exceeding the USDA guidelines.
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Boosting Testosterone the Natural Way: The Final Word
Testosterone plays a massive role in almost every aspect of your overall health and well-being, from fertility, sex drive, erectile function, and muscle and bone mass, just to name a few.
And to sum up how to enhance your testosterone levels the natural way, you’ll get the best results with the following guidelines:
- Exercising regularly and engaging in regular physical activity, while striving to consume a well-balanced diet and maintaining a reasonable weight and BMI.
- Get at least seven hours of good quality sleep to make the most out of your testosterone production capability.
- Reduce or quit your intake of alcohol and cigarettes, and take testosterone-boosting supplements when necessary to promote better testosterone production.
