6 Ways to Boost Natural Testosterone Levels
In 2022, on average, American Men in their 30s have the same testosterone levels as a 60 yr old man from the year 1980! There is also an alarming trend in the downward direction of men’s fertility over the past 50 years. Why is this? And what can be done to buck this trend?
Here are 6, cost-free lifestyle modifications that can go a long way to boost your natural testosterone production:
Eat a Healthy Diet: Make sure you prioritize protein. Do not fear fat as an energy source. Healthy fats come from real food: meat, eggs, fish, avocado, cheese, whole-fat yogurt, etc. Healthy carbs are ok in moderation and under control (fruits/veggies). Following a high protein, high fat, controlled carb diet will change your body composition tremendously in time.
Lift Heavy Things: Resistance training is proven to be the #1 form of exercise a man can do to increase natural testosterone levels. One 30 minute weightlifting session was found to increase T levels by 21.6%. After just 4 weeks of lifting 3x / week, higher T levels were maintained.
Avoid Over-Consuming Refined Sugars: Blood insulin levels rise as a result of sugar consumption (in all of its forms, i.e. glucose, sucrose, fructose, etc.). As insulin increases in the body, testosterone decreases. A 2013 study found that consuming excessive refined sugars can reduce a man’s T levels by 25%. It is extremely easy to over consume sugar if you are snacking on junk food.
Optimize Your Sleep: Men who get fewer than 7 hours of sleep per night have T levels similar to a man 15 years his elder! A few steps to improve sleep: No caffeine at least 8 hours before bed time; Dim the lights in your home after the sun goes down, at least 2 hours before bedtime; No devices 60 min before bedtime; Make your room cooler; Magnesium, Inositol, & glycine supplementation has also proven to be helpful.
Avoid Alcohol: Alcohol increases cortisol production (stress hormone) which is known to reduce testosterone synthesis. It negatively impacts sleep quality, makes you less motivated to exercise, increases unhealthy cravings, and almost certainly will worsen your mood the day following excess alcohol consumption. Alcohol is a sugar and excess consumption can lead to alcoholic fatty liver disease.
Get Adequate Sun Exposure: Direct sunlight (in moderate doses - i.e. not burning) has been found to increase testosterone production by as much as 69%. Additional benefits of sunlight include: better sleep, improved mood, faster recovery, enhanced immunity, decreased feelings of sadness, improved vitamin D levels.
Restoring natural testosterone levels can make you feel like a whole different person. Men can go from poor-mood, lethargic, overweight, and negatively-minded, to improved mood, high energy, more muscle building, and positively-minded. Low testosterone is plaguing younger men more today than ever before because of our modern lifestyles.
We do not move or eat like past generations. We are surrounded by unlimited comforts that make us weaker. Lifestyle changes can make a world of difference in how you feel and function on a daily basis. It is important to take control of your own health by taking control of your lifestyle. It is imperative to know your own testosterone levels through blood work and periodically look for improvements as you change your lifestyle habits.
The providers at MTN HLTH can help you on this journey and help you interpret your lab values and make valuable suggestions on ways to improve your mode of living. If you are following the above advice as best you can and still have lower levels of testosterone, then testosterone replenishment or restoration therapy may be a good option for you.
Learn more about MTN HLTH and schedule a free 15-minute call with our team to discuss how we can help you reach your health goals.
