From the Guidelines
To naturally increase testosterone levels, men with testosterone deficiency should be counseled on lifestyle modifications, such as losing weight and increasing physical activity, as this has the potential to increase total testosterone levels and/or reduce signs and symptoms associated with testosterone deficiency. According to the American Urological Association guideline 1, lifestyle modifications are a recommended treatment strategy for testosterone deficiency. Some key lifestyle modifications that can help increase testosterone levels include:
- Losing weight or maintaining weight within the recommended range, as high body mass index coupled with low testosterone can put patients at risk for cardiovascular events
- Increasing physical activity, which can help stimulate testosterone production
- Maintaining a healthy diet and staying hydrated, although specific dietary recommendations are not provided in the guideline It is essential to note that these lifestyle modifications should be made under the guidance of a healthcare professional, especially for patients who are overweight or obese, as they may require concurrent testosterone therapy. By making these lifestyle changes, men with testosterone deficiency can potentially increase their testosterone levels and reduce associated symptoms, ultimately improving their overall health and quality of life.
From the Research
Natural Methods to Increase Testosterone Levels
There are several ways to naturally increase testosterone levels, including:
- Resistance training: Studies have shown that resistance training can increase testosterone levels in men 2, 3. This is because resistance training stimulates the production of testosterone, which is essential for muscle growth and development.
- Dietary changes: Certain dietary adjuncts, such as DHEA and Tribulus terrestris, have been shown to improve testosterone levels in hypogonadal males 4.
- Herbal supplements: Certain herbs, such as fenugreek seed extracts and ashwagandha root and root/leaf extracts, have been shown to have positive effects on testosterone concentrations in men 5.
- Lifestyle modifications: Identifying and addressing potential lifestyle modifications, such as stress reduction and improved sleep, can help improve testosterone deficiency 6.
Factors Affecting Testosterone Levels
Several factors can affect testosterone levels, including:
- Age: Testosterone levels decline with age, with a 1-3% decline per year in men after the age of 35-40 2.
- Exercise: Resistance training can increase testosterone levels, while acute exercise can also stimulate the production of testosterone 2, 3.
- Hormonal balance: The hypothalamus-pituitary-gonadal (HPG) axis plays a crucial role in regulating testosterone levels, and imbalances in this axis can affect testosterone production 6.