How To Naturally Boost Testosterone

Testosterone is an important hormone for men (and women!), but when testosterone levels drop too low, it can cause a decrease in motivation, drive, focus, energy, brain fog, mood changes, decreased libido, and even a reduction in muscle mass and difficulty with post-workout recovery. Fortunately, there are some natural ways to increase your testosterone levels, which is always recommended prior to starting or in conjunction with any male hormone replacement therapy.

Here are five of the most popular methods to naturally boost your testosterone levels:

1. Exercise: Regular exercise has been scientifically proven to be one of the best ways to boost testosterone production. Aim for at least 30 minutes of moderate-intensity activity each day. Weightlifting, and resistance training has shown to highly associated with boosting natural testosterone, but cardiovascular training such as jogging, cycling or interval training can also improve levels. Studies have shown that regular resistance training alone (with rest periods in between) can increase testosterone levels in men by up to 49%. To maximize the benefits of resistance training, it's recommended to do compound exercises that work multiple muscle groups, such as squats, deadlifts, and bench presses.

How does exercise help you boost testosterone? It increases the production of a growth hormone called IGF-1. IGF-1 is essential to produce testosterone, and when it is in balance with other hormones, it can help increase your body's natural ability to produce testosterone. Exercise also helps improve circulation, which increases blood flow to the testes where testosterone is produced. Increased blood flow brings more nutrients and oxygen to the cells responsible for producing and releasing testosterone, aiding in the production of more testosterone.

2. Diet: Eating a healthy diet is essential for maintaining healthy testosterone levels. Focus on eating more protein-rich foods such as lean meats, fish, nuts and beans; complex carbohydrates like oatmeal, quinoa and sweet potatoes; and healthy fats such as olive oil, avocados, and nuts. Specifically, foods such as lean proteins, egg, or fish high in Omega-3 fats and cruciferous vegetables (kale, cauliflower, cabbage, broccoli) along with a diet rich with zinc and vitamin D, and have been shown to be beneficial for testosterone production. Zinc is a mineral that is essential for testosterone production. Foods that are high in zinc include oysters, beef, and pumpkin seeds. Vitamin D is also important for testosterone production, and foods that are high in vitamin D include fatty fish, egg yolks, and fortified foods such as milk and cereal.

It is important to avoid foods that can interfere with testosterone production and balance.

These include refined sugars/carbohydrates, trans fats, processed foods, and artificial sweeteners. In addition, it is important to limit consumption of alcohol, caffeine, and sugar as they can have a negative impact on testosterone levels.

3. Get Enough Sleep: Poor sleep quality or quantity can have a negative impact on testosterone production, so make sure you’re getting at least 7-8 hours of quality shut eye each night. Studies have shown that men who get less than five hours of sleep per night have significantly lower testosterone levels than men who get enough sleep. To improve sleep quality, it's recommended to stick to a regular sleep schedule, avoid electronic devices before bed, and create a sleep-conducive environment by keeping the bedroom cool, dark, and quiet. Dr. Sulagna Misra at Misra Wellness can help identify any sleep issues or offer supplements or medications that may be necessary to improve sleep quality. Testosterone production, cellular regeneration and healing as well as weight loss all occur during deep stages of sleep including REM (rapid eye movement/dream) sleep. Dr. Misra has a saying- “If you are not sleeping, you are not peaking”. Testosterone levels are best drawn first thing in the morning after a good night of quality sleep and peak in the morning which is why levels are recommended to be drawn around 8am while fasting (to avoid any IGF-1 or insulin secretion) and before working out between the hours of 7:30m-9:30am. Testosterone peaks at that time after a full night’s rest, so sleep is invaluable when it comes to improving or balancing testosterone and related hormones.

4. Reduce Stress: High levels of stress can also cause your testosterone levels to drop, so try to relax more often and take time out for yourself. When the body experiences stress, it releases cortisol, a hormone that can interfere with testosterone production.

There are many different types of stress that can prevent optimal testosterone levels. Physical stress, such as intense physical activity and overtraining, can lead to a decrease in testosterone production. Psychological stress, such as anxiety or depression, can also cause decreased testosterone production due to increased cortisol levels. Environmental factors such as lack of sleep, poor nutrition, and environmental toxins can also have a negative impact on testosterone levels. .Activities such yoga, meditation, reading or just being outside with nature can help to reduce stress and promote healthy hormone production. It is always important to listen to the body because certain symptoms such as repeatedly getting ill, suffering from insomnia or too much sleep, weight gain, and mood changes all can be signs of increased stress.

5. Limit alcohol and THC (Marijuana) consumption:

Excessive THC and alcohol consumption can have a negative impact on testosterone levels in men. Both alcohol and regular THC use can interfere with testosterone production and also increase levels of estrogen, a hormone that can further decrease testosterone levels. Alcohol also prevents the brain from entering deep, restful sleep and is associated with frequent awakenings, liver disease (which further impairs testosterone production) and weight gain from excessive caloric intake. THC suppresses the release of gonadotropin-releasing hormone (GnRH) and thyrotropin-releasing hormone (TRH) from the hypothalamus, preventing these hormones from stimulating other hormones including the testes from producing testosterone.

To maintain healthy testosterone levels, it's recommended to limit alcohol consumption to no more than two drinks per day an THC use to twice a week.

In addition, there are also natural ways to “boost” testosterone levels: Some supplements may contain ingredients which support healthy testosterone production like zinc, magnesium, vitamin D and ashwagandha, tong kat ali, horny goat weed, or ginger. Taking certain supplements regularly can help to improve your testosterone levels or balance your hormones including circulating estrogen levels in a natural and safe way. Misra Wellness offers a Men’s Health Membership Consultation and includes a comprehensive lifestyle and medical evaluation with recommended targeted supplement intake and has a variety of supplements that may help balance and improve testosterone if diet alone is not helping to meet those needs.

By following these five (well 6) tips, men should be able to maintain healthy testosterone levels and keep your hormone production running smoothly. Of course, some men cannot produce testosterone so at Misra Wellness our primary goal is making our patients feel like themselves again while aging in style. Remember that it is always important to speak with your physician first before trying any supplement or making drastic changes to your diet or lifestyle. Schedule a virtual or in person appointment today!

Signed,

Dr. Sulagna Misra