Top 5 Ways To Boost Testosterone Naturally

Testosterone plays a key role in the development of male reproductive tissues, promoting secondary sexual characteristics such as increased muscle and bone mass, and the growth of body hair. Having optimal levels of testosterone is essential for men but as we age there are tons of things that can wreak havoc on our hormones and cause our T levels to drop. However, no need to fear because there are proven ways that we can boost testosterone naturally, below we have listed the top 5 ways to do just that!

Exercise (Especially Resistance Training)

Exercise contributes to a healthy lifestyle in many ways, it is helpful for normalizing hormones and boosting testosterone in men. When it comes to exercise the main type of exercise that takes the win for the best boost in T levels is resistance training.

A study looking at how hormones adapt to resistance training examined hormonal adaptations to acute resistance exercise. They had both men and women perform the squat, leg press, and knee extension twice a week for maximal dynamic 1 RM strength testing. Blood samples were taken before, during, and after training to determine blood concentrations of whole-blood lactate, serum total testosterone, sex-hormone binding globulin, cortisol, and growth hormone. They found that total testosterone concentrations were much higher for men at all time points measured (1). This goes to show that resistance training increases testosterone levels in both men & women.

Rest (Deep Sleep)

Sleep is anabolic (which means it builds) so it is definitely the greatest time for our bodies to build up and regenerate energy. We can only go so long without sleep before our bodies start to completely break down. Most people know that if they work out or play sports after little sleep they are more likely to injure themselves. So, it makes sense that if we sleep more we can have higher hormone levels, because we are more recovered and have more energy built up.

A cross-sectional study was done on 531 Chinese men (between 29 and 72 years old) to examine the different associations of age and sleep duration with sex hormones and sexual activities. Aside from age it showed that sleep duration was associated with androgen concentrations in men, so paying attention to sleep hygiene “may be beneficial in the management of men with low androgen concentrations” ( 2 ).

Get Sunlight (Vitamin D)

Your body is designed to get the vitamin D it needs by producing it when your bare skin is exposed to sunlight. Vitamin D is responsible for increasing intestinal absorption of calcium, magnesium, and phosphate, and it has many other beneficial biological effects. Without it our bones would grow weaker and in a way- that means we grow weaker. So it makes sense that Vitamin D is associated with being strong and vital, especially in its effects on our hormones like testosterone.

A study aimed at looking for the association of Vitamin D levels with testosterone, free androgen index and sex-hormone binding globulin. They consistently found that men with sufficient Vitamin D levels had significantly higher levels of testosterone and FAI and significantly lower levels of SHBG when compared to men with lower Vitamin D levels. They noticed that there was a seasonal pattern where levels were at their highest between March and August (August being the peak), which are summer months when the sun is out the most ( 3 ). So, if you need a natural boost in your T levels then get some sun as much as possible.

Lower Stress (Cortisol)

Stress kills, or so we have heard before. Stress has been known to make men less interested in sex because, well, they are stressed! Of course, stress doesn’t kill us immediately because then everyone in Wall Street would be dead by now. Rather, the implication could be that that stress kills testosterone levels.

A study examining the effect of acute activation of the Adrenocorticotropic hormone (ACTH-adrenal axis) on circulating testosterone levels. They found that high circulating cortisol (from insulin-induced hypoglycemia or the administration of hydrocortisone) caused serum T levels to drop rapidly after. “These findings suggest that hypercortisolism of endogenous or exogenous sources suppresses T secretion by a direct action on the testis” ( 4 ). So, stress can cause a rapid lowering of testosterone levels which means to manage your stress.

Avoid Estrogen-like Compounds (Particularly BPA)

According to this article by the Environmental Defense Fund, “Bisphenol-A – better known as BPA – is an industrial chemical that's used in many household plastics and food packages. It's capable of interfering with the body's hormones, particularly estrogen, and scientists have linked BPA exposure to diseases, such as cancer and diabetes.” BPA is found in many more products than you think. It’s best to avoid plastic as much as possible.

A study to examine the effect of occupational exposure to bisphenol-A (BPA) on the risk of male sexual dysfunction was done by taking current workers from BPA-exposed and control factories. They found that exposed workers had a significantly increased risk of reduced sexual desire, erectile difficulty, ejaculation difficulty, and reduced satisfaction with sex life. “A dose-response relationship was observed with an increasing level of cumulative BPA exposure associated with a higher risk of sexual dysfunction.” The more these workers were exposed to BPA the more sexual problems they had ( 5 ). So, it’s best to avoid this compound if you want to boost testosterone naturally. Think about it though, most plastic is made from crude oil...do you think drinking water out of crude oil containers (plastic) is good for your health? Probably not.

Now you have five really powerful ways to boost your testosterone naturally! This means that before you go spending money on herbs, supplements, and other ways of boosting your T you can try these natural lifestyle modifications to get your main male sex hormone to where it's supposed to be! Once you have tried these natural ways of boosting your testosterone and if you still haven’t found any changes in how you feel then book an appointmentwith our office at Dynamic Wellness to see if you are a good candidate for our Testosterone Replacement Therapy!

Hormone replacement can be the ideal way for you to optimize your hormone levels. Dynamic Wellness in Miami, FL, provides hormone replacement therapy to help you find wellness and work against the effects of aging. We recognize that hormone replacement is beneficial for some individuals with a variety of different symptoms. Consult with a health professional to determine whether hormone replacement is right for you.

Resources

Kraemer, W J.
“The Effects of Short-Term Resistance Training on Endocrine Function in Men and Women.” European Journal of Applied Physiology and Occupational Physiology, U.S. National Library of Medicine, June 1998.
Goh, Victor H-H, and Terry Y-Y Tong.
“Sleep, Sex Steroid Hormones, Sexual Activities, and Aging in Asian Men.” Journal of Andrology, U.S. National Library of Medicine, 2010.
Wehr, E.
“Association of Vitamin D Status with Serum Androgen Levels in Men.” Clinical Endocrinology, U.S. National Library of Medicine, Aug. 2010.
Cumming, D C.
“Acute Suppression of Circulating Testosterone Levels by Cortisol in Men.” The Journal of Clinical Endocrinology and Metabolism, U.S. National Library of Medicine, Sept. 1983.
Li, D.
“Occupational Exposure to Bisphenol-A (BPA) and the Risk of Self-Reported Male Sexual Dysfunction.” Human Reproduction (Oxford, England), U.S. National Library of Medicine, Feb. 2010.