Testosterone is a hormone that’s responsible for many things in the body, including muscle mass, hair growth, and sex drive. When testosterone levels are low, it can cause a number of undesirable symptoms such as fatigue, depression, and erectile dysfunction.
Luckily, there are many ways that you can support your Testosterone Replacement Therapy (TRT) by boosting testosterone naturally. It is important to note that the methods below are not a replacement for TRT, but are ways to support your treatment.
1. Exercise
Cardiovascular and weight training can help to increase muscle mass and reduce body fat, both of which can help to raise testosterone levels. Studies have shown that men who exercise regularly have higher testosterone levels (as well as improved sperm volume and count) versus men who don’t.
Strength training workouts in particular tend to have a bigger impact on testosterone levels. So during your next workout, consider the following:
- Try using more muscles by doing a full-body workout rather than focusing on one muscle or exercise.
- Lift more weight for fewer reps.
- Have shorter periods of rest between sets.
Exercising also brings with it other added benefits of reducing the risk of heart disease and improving your mood with feel-good chemicals.
2. Diet
The food that you eat has a big impact on your testosterone levels. To naturally boost testosterone, ensure you consume foods rich in protein and healthy fats such as fish, avocado, dark leafy greens, and eggs (all of it, not just the whites!). In one study, men who ate three whole eggs a day versus men who ate six egg whites saw an additional increase in testosterone levels.
Cocoa products and raw fruits and vegetables are also thought to boost testosterone as well.
In addition to the right nutrients, you also want to avoid consuming certain things that can negatively affect hormone levels like soy products or processed foods high in sugar content. Try cutting these out of your diet or limiting the amount you consume.
3. Reduce stress
Stress is one of the biggest factors that can influence testosterone levels. It causes an increase in cortisol, which has been shown to decrease testosterone production. The resulting lower testosterone levels can then cause stress, which has the potential to drop testosterone levels even lower in a vicious circle.
To naturally reduce stress levels, consider exercising to release endorphins that can help to lower stress. You can also try meditating or other relaxation techniques such as deep breathing exercises before bedtime. This will help reduce stress throughout the day while also improving sleep quality at night.
4. Restful sleep
Getting enough restful sleep is crucial for overall health and well-being including testosterone levels. When you are sleep-deprived, your body produces more cortisol, which (as we’ve just learned) can lower your testosterone levels. To ensure you are getting the most out of your slumber, try to stick to a regular sleep schedule and avoid using electronics in bed.
5. Healthy sex life
Yep, you read that right! Despite low testosterone levels causing problems with libido and performance, having sex can actually increase testosterone production. If you are seldom having sex, this can have a detrimental effect on your overall testosterone production.
6. Avoid estrogen-like compounds
Commonly known as “the female sex hormone”, estrogen also plays an important role in male sexual health. Too much of it can present problems including erection dysfunction and infertility. So, as with most things, it is important to strike a balance.
So how can you avoid elevated estrogen levels? The following foods may increase estrogen levels so consume them in moderation:
- Dairy and Soy Products: Animal products contain traces of estrogen because even male animals produce it.
- Alcohol: Studies have shown that alcoholic substances contain estrogen-like substances, so hitting the bottle too hard might lead to low testosterone and increased estrogen levels.
Supporting TRT and naturally boosting testosterone levels
Whether you want to lose weight or improve muscle mass, boosting your T-levels is a great way to get started — and these eight methods are the perfect complement to any TRT you might be undergoing.
If you have any questions please do not hesitate to reach out. The team of professionals here at Limitless Male Medical Clinic would be happy to help answer any questions you may have and provide more information on what will work for you specifically.
