How to Increase Testosterone
Testosterone is an androgen that supports sex drive, muscle growth, and more.
When Testosterone levels are low, you may experience symptoms like:
- Erectile dysfunction in men
- Low libido
- Mood changes
- Negative changes in body composition
- Difficulty building muscle
If you’re experiencing these symptoms, you’re probably looking for ways to increase your Testosterone. We’ll discuss lifestyle changes, diet updates, and medical therapies that can address hypogonadism, which is the clinical term for low Testosterone.
What Foods Help Increase Testosterone?
Although no specific food has been proven to boost Testosterone levels, a well-rounded diet supports healthy hormone production. if you’re not receiving the nutrition you need, then your body can’t function at its best, and that includes creating hormones.
Try incorporating these things into your diet to support your Testosterone production.
Lean beef, chicken, fish, eggs, tofu, nuts, and seeds provide protein, which is necessary for maintaining healthy Testosterone levels. Protein is also necessary for muscle growth and overall function.
Consuming around 5 to 6 ounces of protein-rich foods per serving is recommended, but some patients may need more depending on their goals and exercise routines.
Too little protein in your diet can negatively impact Testosterone because it effects the production of a substance called Sex Hormone Binding Globulin (SHBG). SHGB bonds to Testosterone and makes it less usable.
Diets that are extremely high in protein and low in carbohydrates may also have a negative impact on Testosterone production. Low-carb diets can be beneficial depending on your goals, but it’s important to find balance.
Aim for 6-10 ounces of grains, with at least half being whole grains, 3 cups of low fat or nonfat dairy foods, and no more than 8 teaspoons of oils (mostly from plants, fish, or nuts) and 170-400 calories from solid fats and added sugars per day.
Vitamin D Supplementation
Adequate vitamin D intake is important for Testosterone production. Spend time outdoors for regular sunlight exposure or consider vitamin D3 supplements if you have a deficiency.
Foods That Support Testosterone Production
Certain foods have shown promise in affecting Testosterone directly. These include onions, leafy greens, fish rich in omega-3 fatty acids, milk and dairy products, and bananas.
While incorporating these tips into your diet can support Testosterone production, it’s not likely to relieve low Testosterone symptoms on their own if you have a deficiency.
Lifestyle Changes to Support Testosterone Production
Certain habits and lifestyle factors can impact Testosterone production. Consider the following behaviors to see if your lifestyle may be impacting you.
Weight gain and obesity are scientifically connected to low Testosterone. Maintaining a healthy weight through a balanced diet and regular exercise is crucial for hormone health.
Conditions that often stem from obesity, like cardiovascular disease and type 2 diabetes, also contribute to hypogonadism in men.
Drinking Alcohol Excessively
Hangovers aren’t the only side effect of excessive drinking—it can also negatively impact Testosterone levels.
Drinking alcohol may affect the way your brain produces hormones, which could lead to lower levels over time.
While a drink every once in a while is typically fine, try to limit binge drinking (consuming more than five drinks at one time).
If you experience ongoing stress without relief, it can impact your hormone health and your overall wellbeing.
When you’re stressed, your body releases a hormone called cortisol. Extended exposure to this hormone can affect many bodily processes, including hormone production.
Try to address your stress so that you can reduce the amount of cortisol in your body.
Smoking and Illicit Substances
Drugs can harm your body in more ways than one. When it comes to Testosterone, illicit substances like opioids, marijuana, and others reduce hormone production and often lead to low Testosterone.
Smoking has a negative impact on Testosterone production, as well. Nicotine, tobacco, and many of the chemicals found in commercial cigarettes appear to cause a decrease in Testosterone along with reduced fertility.
Lack of Sleep
Sleep is very important for overall function. Not getting enough sleep can impact hormone production. A condition called sleep apnea also directly correlates to low Testosterone levels.
It’s important to remember that lifestyle habits play a significant role in overall health and well-being. You can also consult with healthcare providers for personalized advice on hormone optimization.
Does Exercise Help Increase Testosterone?
Regular exercise likely won’t relieve a significant Testosterone deficiency, but it can help support Testosterone levels over time.
Increased physical activity has been found to be more effective than calorie restriction for raising Testosterone in men with obesity.
Resistance training, such as weightlifting and high-intensity interval training (HIIT), have shown positive results on Testosterone levels. These forms of exercise may stimulate the body to produce more Testosterone, which can improve muscle growth and overall fitness.
It’s important to find the right balance when it comes to exercise. Excessive exercise, such as in long-distance runners or endurance athletes, may actually lower Testosterone levels.
Therefore, engaging in a balanced exercise routine that incorporates both strength training and cardiovascular activities is recommended.
What Other Hormones Impact Testosterone Levels?
Several hormones can influence Testosterone levels and impact overall well-being. These include:
- Cortisol (the stress hormone)
- Insulin (involved in regulating blood sugar levels)
Estrogen (which men produce in small quantities) can influence Testosterone levels because sex hormones are connected within the body.
Cortisol can suppress Testosterone production when chronically elevated, which is why managing stress is an important lifestyle change.
Consuming a diet high in sugar and processed carbohydrates can lead to insulin resistance, potentially decreasing Testosterone levels. Men with Type 2 diabetes often have low Testosterone and erectile dysfunction.
TRT to Increase Testosterone Levels
While there are natural ways to support Testosterone production, these methods aren’t likely to alleviate low Testosterone alone.
Testosterone Replacement Therapy (TRT) is an ongoing treatment that effectively raises Testosterone levels in men with low T.
TRT is tailored to each person’s individual needs and can be administered in a variety of ways, like injections and topical treatments.
In some cases, medications that block the production of estrogen may be prescribed alongside TRT since Estrogen impacts Testosterone production.
TRT With Defy Medical
Defy Medical provides Testosterone replacement therapy (TRT) through telemedicine in many states across America.
Our providers specialize in Men’s and Women’s health and provide extended consultations to thoroughly review your medical needs and create a plan that fits you.
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