How to Boost Testosterone Naturally in Men

This post is for educational purposes only and is not medical advice. Please consult your healthcare provider for personalized guidance.

My last post was tailored towards my female patients, but they are not the only ones with hormonal abnormalities. My male patients are also having low testosterone accompanied with anxiety, depression, fatigue, and difficulty gaining muscle. There are dietary and lifestyle changes that will help boost testosterone naturally, but most of these changes can be difficult to make and also require time and discipline.

1. Exercise — Especially Strength Training- Resistance training (lifting weights) is one of the most effective ways to boost testosterone levels. HIIT can help as well.

2. Optimize Diet— Protein, healthy fats, and vitamin D and zinc are crucial for testosterone production and will help it increase (avocados, olive oil, nuts, fatty fish, eggs, lean meats, shellfish (especially oysters), leafy greens).

3. Get Enough Vitamin D— Vitamin D acts like a hormone and is essential for testosterone production. The recommendation is 15-30 minutes of midday sun, you can also consider vitamin D3 2000IU daily with a meal.

4. Prioritize Quality Sleep— Testosterone is mostly produced during deep sleep, especially in the early morning hours. Men who sleep only 5 hours per night can have 10-15% lower testosterone levels. You want to aim for 7-9 hours of quality sleep per night.

5. Reduce Stress and Lower Cortisol— Chronic stress raises cortisol at inappropriate times of the day, which has an inverse relationship with testosterone. Try activities like deep breathing, meditation, exercise, hobbies, or therapy to help manage stress.

6. Maintain a Healthy Weight— Obesity is linked to lower testosterone; fat tissue can convert testosterone to estrogen, which will further lower levels.

7. Limit Alcohol and Avoid Drugs— excessive alcohol (especially binge drinking), smoking, opioids, and anabolic steroids also suppress natural testosterone production.

8. Avoid Endocrine Disruptors— These interfere with hormone production— BPA, phthalates, parabens

Try these things out for a few months and see how you feel! Please ask your healthcare provider about these things to see if they feel this is a good fit for you!

Nina