Feel like you've lost your mojo, or zest for life? You might have low Testosterone levels! It's not uncommon as new studies show a substantial drop in men's T-levels since the 1980s.
As men age, their testosterone production naturally declines - leading to reduced sex drive, low libido, decreased muscle mass, higher risk of heart disease, depression, and less motivation for life.
Fortunately, it doesn't have to be this way! With the right strategies in place, you can increase testosterone naturally and maintain optimal health. And for most men, it's not as hard as you might think.
Before we learn how to naturally boost testosterone production let's take a look at how powerful this hormone is.
What is Testosterone?
Testosterone is a hormone that is primarily produced in the testicles of men. It plays a critical role in the development and maintenance of male sexual characteristics, including:
- Development of the penis and testicles during fetal development
- Deepening of the voice during puberty
- Growth of facial and body hair during puberty
- Increased muscle mass and bone density
- Increased sex drive
- Production of sperm
In addition to its role in sexual development and function, testosterone also has other important functions in the body.
It plays a role in the development and maintenance of muscle mass, bone density, and red blood cell production, and has been linked to decreased risk of heart disease.
Low Testosterone production has been linked to weight gain, depression, anxiety, mood swings, low sperm production, lower libido, and an overall reduction in a zest for life.
What Types of Testosterone Tests Can Be Used To Measure Levels:
Several types of testosterone tests can be used to measure testosterone production in men. These tests can help determine if a man has low T-levels and can help identify the underlying cause. Some of the most common types of testosterone tests include:
- Total Testosterone Test: This test measures the total amount of testosterone in the bloodstream, including testosterone which is bound to proteins, and testosterone which is not bound to proteins.
- Free Testosterone Test: This test measures the amount of testosterone that is not bound to proteins in the bloodstream. These are your free testosterone levels.
- Bioavailable Testosterone Test: This test measures the amount of testosterone that is not bound to proteins and is available for use by the body.
- Sex Hormone-Binding Globulin (SHBG) Test: This test measures the amount of SHBG in the bloodstream, which can help determine how much testosterone is bound to proteins.
Testosterone tests are typically done in a doctor's office or a laboratory. To get an accurate reading, it's important to fast for at least 12 hours before the test and to avoid strenuous exercise or sexual activity for 24 hours before the test.
If you suspect that you have lost your "mojo" and may have low testosterone levels, it's important to talk to your doctor to see if you can boost your testosterone levels safely.
They can perform a testosterone test and help determine the best course of treatment if necessary.
What Causes Low Testosterone In a Man?
We know what this hormone is and we know what tests can be done to measure our levels. Now, let's take a look at common causes for low T levels.
Several factors can contribute to low testosterone production in men, including:
- Age: Testosterone levels naturally decline as men age, with levels decreasing by 1-2% per year after age 30.
- Hypogonadism: Hypogonadism is a condition in which the testicles do not produce enough testosterone. This can be caused by genetic factors, injury to the testicles, or certain underlying medical conditions such as Klinefelter syndrome or hemochromatosis.
- Obesity: Being overweight or obese can lead to lower testosterone levels, as excess body fat cells can convert testosterone into estrogen.
- Chronic Illness: Certain chronic illnesses, such as diabetes, kidney disease, and HIV can lead to lower testosterone levels.
- Medications: Certain medications, such as opioids, glucocorticoids, and some chemotherapy drugs, can lead to lower testosterone levels.
- Stress: Chronic stress can lead to lower testosterone levels, as the body produces more of the hormone cortisol (a stress hormone) which can interfere with the body's ability to produce testosterone. If cortisol levels are high it can decrease your levels of testosterone leading to unfavorable symptoms.
- Substance Abuse: Substance abuse, particularly excessive alcohol consumption or the use of anabolic steroids, can lead to lower testosterone levels.
How to Naturally Increase Testosterone:
-Get Enough Sleep:
Getting enough quality sleep is important for health and well-being. It is also crucial for maintaining healthy testosterone production. Studies have shown that just one week of sleep restriction can reduce testosterone levels by up to 15%. Aim for 7-9 hours of quality sleep each night to help keep your testosterone levels in the optimal range. With a lack of sleep, you can also see elevated cortisol (stress hormone) levels.
-Exercise Regularly:
Regular exercise and strength training are other important factors in maintaining healthy testosterone levels. Resistance training and high-intensity interval training are particularly effective at boosting testosterone naturally. Aim for at least 30 minutes of moderate to vigorous exercise most days of the week to help keep your testosterone levels in check.
-Maintain a Healthy Weight:
Being overweight or obese can have a negative impact on testosterone levels. In fact, obese men are more likely to have low T levels than men of a healthy weight. Aim to maintain a healthy weight by following a healthy diet and getting plenty of exercise.
To lose weight calculate how many daily calories you need to maintain your weight then subtract 200-400 calories and eat at this "calorie deficit until you reach your weight goal. This can also help you boost testosterone naturally.
-Eat a Healthy Diet:
Eating a healthy, well-balanced diet is important for health and well-being. It is also crucial for maintaining healthy testosterone levels. Strive for clean organic foods to limit your intake of toxic chemicals used to grow food and raise conventional farm animals. Go small to your local farms when possible. Some foods that are particularly beneficial to increase testosterone naturally include:
- Vitamin D: Fatty fish, egg yolks, sunlight
- Zinc: Oysters, grass-fed beef, and pumpkin seeds
- Magnesium: Spinach, almonds, and avocado
- Protein: Chicken, beef, and fish
- Healthy Fats: Olive oil, coconut oil, and nuts
-Manage Stress:
Stress can have a negative impact on testosterone levels. In fact, studies have shown that men who experience chronic stress have lower testosterone levels than men who do not experience chronic stress.
Try to manage stress by practicing relaxation techniques such as meditation or yoga, getting plenty of sleep, and building a strong support network. Byproducts of chronic stress are an increase in your stress hormone cortisol, weight gain, vitamin D deficiency, and lack of motivation.
-Get Plenty of Sun Exposure:
Vitamin D is an essential nutrient that is crucial for an increase in testosterone naturally. Studies have shown that men who are deficient in vitamin D could have low testosterone levels. One of the best ways to get vitamin D is through sun exposure.
Aim for 10-15 minutes of sun exposure without sunscreen or sunglasses most days of the week to help maintain healthy vitamin D levels.
If you are not able to get sun exposure it is important to start vitamin D supplementation right away. This can help raise or keep your vitamin D levels healthy.
-Limit Alcohol Consumption:
Excessive alcohol consumption can have a negative impact on testosterone levels. Men who drink heavily regularly have lower testosterone levels than men who do not drink heavily. Aim to limit your alcohol consumption to no more than one to two drinks per week.
-Stay Hydrated:
Drinking enough water is important for overall health and well-being. It is also crucial for maintaining healthy testosterone levels.
Dehydration can lead to a decrease in testosterone levels, so it's important to stay hydrated throughout the day. Aim for at least 8-10 glasses of clean filtered water that reduces chlorine, fluoride, and other substances found in tap water.
-Reduce Exposure to Endocrine Disruptors:
Endocrine disruptors are chemicals that interfere with the body's hormonal system. Exposure to these chemicals can lead to a decrease in testosterone levels. Some common sources of endocrine disruptors include plastic products, pesticides, and certain types of food packaging. These toxic chemicals can also be lurking in your beauty products, soaps, shampoos, gels, deodorants, etc.
Try to reduce your exposure to these chemicals by using glass or stainless steel containers for food and drinks, choosing organic produce when possible, and avoiding products that contain phthalates and parabens in your soaps. Choosing organic foods may help to increase testosterone naturally.
-Consider Natural Clean Supplements:
Several natural supplements are known to help increase testosterone levels. Some of the most popular supplements include:
- DHEA: A hormone that is converted into testosterone in the body.
- Tribulus Terrestris: A plant extract that is believed to help increase testosterone levels.
- Fenugreek: A herb that is believed to help improve testosterone levels.
- Ashwagandha: An adaptogenic herb that is believed to help reduce stress levels and improve testosterone levels.
- Tongkat Ali: Tongkat Ali is an herbal remedy that's been part of Chinese Asian medicine for many years. Studies suggest that Tongkat Ali may boost male fertility, relieve stress, and improve body composition and muscle mass.
It's important to talk to your doctor before taking any supplements, as they can interact with other medications or have unintended side effects.
Final Thoughts:
In conclusion, there are several natural and simple ways to increase testosterone levels in men. By incorporating healthy lifestyle habits such as getting enough sleep, exercising regularly, eating a healthy diet, managing stress, and staying hydrated, you can help keep your testosterone levels in check and maintain optimal health and well-being.
Additionally, reducing exposure to endocrine disruptors and considering natural supplements can also help boost testosterone levels.
By taking a holistic approach to your overall health and wellness, you can help ensure that your testosterone levels stay optimal and you continue to feel your best (and keep your "mojo") as you age.
