How to Raise Testosterone: What Science Says About Diet, Sleep, and Stress

Testosterone is a steroid hormone that facilitates male physical development, including muscle growth, bone density, and reproductive health. Testosterone levels must be optimal for physical health and sexual function. When testosterone levels are not optimal, a deficiency can be managed with testosterone replacement therapy and lifestyle changes.

Older men may experience low testosterone symptoms because the levels of the sex hormone decrease naturally with age. Testosterone replacement therapy and lifestyle changes can help to mitigate the symptoms of low testosterone.

Key Takeaways

• Testosterone influences everything from muscle mass to sexual function. Its levels naturally decline with age, but can be managed.
• Low testosterone can cause mood changes, fatigue, and serious health issues like metabolic syndrome and prostate complications.
• Common causes include aging, stress, medical conditions, poor lifestyle habits, and exposure to environmental toxins.
• Weight management and reducing abdominal fat can help with testosterone levels, as excess fat can convert testosterone into estrogen.
• Regular exercise, particularly resistance training, boosts natural testosterone production and overall health.
• A nutrient-rich diet with lean proteins, healthy fats, and key vitamins (like zinc and vitamin D) promotes hormone balance.
• Stress management through mindfulness, yoga, and adequate rest helps prevent cortisol from depleting testosterone.
• Sleep is vital. The body needs 7–9 hours per night for hormonal regulation. Address sleep disorders like sleep apnea for optimal levels of testosterone.
• Supplements can help testosterone levels, but should only be used based on blood test results and professional advice.
• Testosterone replacement therapy (TRT) is an option for men whose levels remain low despite lifestyle changes.
  

The Impact of Low Testosterone

Low testosterone levels can cause uncomfortable symptoms in the body, as well as changes to mood and energy levels. When testosterone levels are too low, men can experience serious health problems, including metabolic syndrome and prostate complications.

Losing body fat and maintaining weight within the normal Body Mass Index (BMI) range can raise testosterone to healthy levels.

Doctors can diagnose low testosterone levels with a blood test. If your levels fall below 300 ng/dL, your healthcare provider might recommend testosterone replacement therapy.

What Causes Low Testosterone Levels?

Natural aging is a common cause of low testosterone. Once men reach the age of 30, testosterone decreases at a rate of approximately 1% per year.

Genetics and Low T

Certain genetic and medical conditions, such as Klinefelter syndrome and chronic high stress, may also lower the natural production of testosterone.

Chemicals Found in the Environment

Researchers also believe that environmental toxins (especially those found in plastic) interfere with the body’s delicate hormone balance and lower testosterone levels.

Low T Levels and Lifestyle

Lifestyle choices can also contribute to low testosterone. Following an unhealthy diet and being physically inactive can also lower natural testosterone production.

Boost Testosterone with Weight Management

Maintaining body weight within a normal range supports healthy testosterone levels. Excess body fat, particularly around the abdomen, converts free testosterone into estrogen, reducing the amount of the male sex hormone in circulation.

Overweight men can boost their natural production of testosterone by following a healthy diet and exercise program to drop the extra weight. Weight training can help increase lean muscle mass and density, as well as promote healthy levels of testosterone.

A wholesome eating plan means a balanced diet that includes lean protein and healthy fats (omega-3 fatty acids).

Raise Testosterone with Exercise 

Engaging in daily exercise actively promotes your overall health and well-being. Exercise helps to reduce the risk of developing chronic health conditions like diabetes, high cholesterol, high blood pressure, and heart disease.

Exercise can also help mitigate the effects of chronic stress. It can boost mood by stimulating the production of dopamine and serotonin.

Research shows that regular exercise increases testosterone levels, but excessive exercise can harm your body by decreasing levels of testosterone.

Building Muscle Strength and Testosterone

Strength training and resistance exercises strengthen muscles and build healthy testosterone levels. Compound exercises that engage multiple muscle groups, like deadlifts and weighted squats, are especially effective for building strength and maximizing muscle growth. 

Incorporating resistance training into your routine not only helps sculpt lean muscle but also promotes healthy testosterone levels and helps prevent unwanted weight gain.

When developing a training program, gradually increasing the weights builds muscle strength. Alternate major muscle groups to allow 48–72 hours of recovery before training them again.

Supplement your training program with a protein-rich diet to fuel muscle growth. The average male needs 1-1.5 grams of protein per kilogram of body weight for muscle growth and repair.

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Dietary Approaches to Increase Testosterone

What we put into the body determines, to a large extent, what we get out. A balanced diet should include food rich in antioxidants, like leafy green vegetables, and fresh fruits and vegetables. Foods rich in antioxidants can decrease inflammation in the body.

Eating food that is too high in saturated fats and sugar can lower testosterone, leading to health complications. Eating whole foods, rather than processed foods, will maintain the balance of hormones in the body. Men also need a healthy amount of zinc and vitamin D to produce healthy levels of testosterone.

Managing Stress to Reduce Cortisol Levels

Learning how to manage your stress can help your body produce healthy levels of testosterone. 

Yoga and Meditation

Practicing daily management techniques, like yoga and meditation, can have a positive effect on cortisol levels. Meditation and yoga can also promote a healthy sleep cycle, which is crucial for testosterone production.

Take Time Out

Self-awareness is an equally important skill for managing the pressures of daily life. Take regular breaks during the workday, and schedule time for relaxing activities on a day-to-day basis.

The Importance of Sleep for Testosterone

The body produces the majority of its testosterone during sleep. Most men need seven to nine hours of quality sleep every night to maintain healthy testosterone levels. 

Treat Sleep Apnea

A study published in the World Journal of Men's Health found that obstructive sleep apnea (OSA), a condition characterized by constant interruptions in breathing during sleep, lowers testosterone levels in middle-aged men. Factors such as obesity and aging can worsen this effect.

Make Lifestyle Changes

Avoid things like caffeine and nighttime scrolling a few hours before bedtime. Both stimulate the brain, making it difficult to fall asleep.

Using Dietary Supplements to Boost Testosterone

Following a healthy and balanced diet that includes whole foods can support healthy levels of testosterone. It may be necessary to supplement the diet to ensure that levels of minerals like zinc and vitamin D can maintain healthy testosterone production.

If you suspect you need to raise testosterone levels or are deficient in any important vitamins and minerals, speak to your healthcare provider first. This is because supplements can interfere with certain medications.

You should only take supplements if you are sure you need them. For this reason, it's best to have a baseline test done to check for deficiencies.

Choose high-quality dietary supplements, and remember that they should supplement, not replace, a healthy lifestyle.

Testosterone Replacement Therapy

Some men may need testosterone supplementation to restore balance in the body. Sometimes lifestyle changes aren't enough to restore hormone levels to an optimal range. Men who have tried to lose weight and are following a balanced diet but have not been able to increase testosterone levels may need to consider testosterone therapy.

Testosterone replacement aims to rectify testosterone deficiency by raising levels of the hormone to between 300 and 1200ng/DL.

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