Updated: Oct 29
Testosterone is an important sex hormone for both men and women. Today, I want to explore some ways you can naturally boost testosterone in men. However, if you want to read more about increasing libido for women read my post on "Natural ways to boost a woman's libido".
Low testosterone, also known as Male Hypogonadism, is becoming more and more common. Testosterone levels can affect more than just sex drive and sperm count. Some of the other things that low testosterone can affect include:
Restoring your testosterone levels will LITERALLY make you feel like a new person- I have seen this time & time again with my male clients! You go from bad moods, lethargic, and grumpy all the time to good moods, high energy and more optimistic. It's life changing!
If you want to improve your testosterone naturally, here's my top lifestyle tips to help you! Try these for 30 days+ and you'll notice a difference, especially if you are suffering with symptoms related to cognitive ability or energy levels.
1. Lift Weights
Resistance training has been proven to be the #1 exercise a man can do to increase testosterone levels. A 2007 study found that men who did strength training 3 days/week for 4 weeks had higher testosterone levels immediately after working out, AND longer term. An older study showed that one 30-minute weightlifting session increased testosterone levels in men by 21.6%.
2. Get direct sunlight every morning
Direct sunlight can increase testosterone production by as much as 69%. One study found that men who got 20-30 minutes of direct sunlight 2-3 times/week had higher levels of testosterone. Not only can morning sunlight help boost testosterone, but it will also boost your mood, increase energy during the day, and help you sleep better at night!
Try going for a walk at sunrise, or do your morning strength training outdoors!
3. Keep your blood sugar balanced
As insulin increases in the body, testosterone decreases. Insulin increases when sugars or very starchy foods are consumed. Make sure you have at least 20-30 grams of protein with each meal to keep your blood sugar balanced, and avoid refined sugars as much as possible.
4. Get 7+ hours of quality sleep per night
As if I need another reason to convince you to sleep! Sleep is the foundation of health, and it's necessary to ensure that your body can repair & restore. One study found that impaired sleep was associated with lower testosterone levels in men. Another smaller study showed that getting 5 hours of sleep was linked to a 10-15% reduction in testosterone levels. The message here- prioritize good, QUALITY sleep each night! If you're struggling to sleep, try the following:
Put your phone away at least 30 minutes before bed. And while you're at it, turn off the TV and laptop, too! Your electronics give off blue light, which suppresses your sleep hormones. Also, when you are on your phone at night and constantly connected to the outside world, it can be hard to turn your brain off and fall asleep. Try reading a book instead!
Create a bedtime routine: 2-3 things you do each night to wind down. Read a book, take a hot shower, do some light yoga/stretching, but try to avoid technology as it gives off blue light which suppresses melatonin, the sleep hormone.
Drink chamomile tea: Chamomile tea helps you to relax. I love the Nighty Night tea from Traditional Medicinals. Drink 1 hour before bed for a more restful slumber.
Morning sunlight: As mentioned above, morning sunlight will help to naturally boost your testosterone levels, AND help you sleep better at night. Don't underestimate the power of this free medicine!
5. Talk to your healthcare practitioner about herbal supplements
According to a review published in the National Library of Medicine, fenugreek leaf extract and ashwagandha had positive effects on testosterone concentrations in men. It's important to start with det & lifestyle first, but doubling down with smart supplementation can be very effective! I'm personally a big fan of ashwagandha for men because it not only can help boost testosterone levels, but it's also helpful at balancing cortisol (the stress hormone). I love to drink my Green Juice from Organifi every morning- it has a clinical dose of ashwagandha + 11 detoxifying superfoods in it. I drink this daily and recommend it to all of my clients! (use code HOLISTICINHOUSTON for 20% off your entire purchase at Organifi).
If you're struggling with finding natural ways to keep your testosterone levels in optimal range, consider working with a certified Integrative Nutrition Health Coach with a specialization in hormonal health! Learn more about working with me here.