5 Actionable Ways to Boost Testosterone Levels Today

Regular strength training and cardio help increase testosterone by building muscle and enhancing metabolism ⁵⁰.
Poor sleep can reduce testosterone by up to 15% in a single night, affecting energy, mood, and recovery ³².
Supplements like zinc, vitamin D, and Tongkat Ali have been shown to support testosterone production and male vitality ⁵¹,²⁴.

Overview

What is Testosterone?

Testosterone is a steroid hormone that serves as the primary male sex hormone and androgen in males. It plays a critical role in the development and maintenance of male reproductive tissues such as the testicles and prostate, as well as secondary sexual characteristics, including increased muscle and bone mass, growth of body hair, deepening of the voice, and male sexual development. Testosterone is mainly produced by the testicles in males and, to a lesser extent, by the ovaries in females⁴⁰.

Importance of Optimizing Testosterone Levels

As you’ll often see, men with recognizably low t-levels are often unmotivated, lethargic, and depressed. Contrastingly, men with optical t-levels always seem to be thriving. This, in short, is why testosterone is so vitally important in men. Whether it’s a lack of sex drive, energy, or drive, mood swings, weak bones, or impaired focus and concentration, low testosterone levels behold many symptoms and side effects ¹¹,²⁹.

While low testosterone can be a side effect of injury, cancer treatment, genetic dysfunction, or older age, new research suggests that it may also be a result of a rise in sedentary lifestyles, poor diets, and more time spent in front of a screen ¹,¹⁸,³⁴ .

Maintaining naturally high testosterone levels can be difficult as we age; it’s imperative to do everything we can to control it. This includes but certainly isn’t limited to a shift toward a healthier lifestyle.

With that said, in what follows, we’ll be sharing the best natural and actionable ways to boost your testosterone levels so that you can proceed to thrive in life.

Chapter 1

The Importance of Exercise

“Cardio is a great way to burn a lot of calories, while the muscle built from strength training can help boost your overall metabolism so that you’re burning calories even when you’re not exercising,” says Dr. Starke, urologist specializing in men’s health at Houston Methodist.

“Plus, both types of exercise — strength training, especially — can help you rebuild some of the muscle mass you might have lost as a result of low testosterone. ⁵⁰,⁹,⁶,⁵⁹

The Beginner Bodyweight Workout

Do Three Circuits of the Following

³²

Guidelines: Go 1-3 times through the circuit, performing exercises 1 to 6 in order, then repeating. Perform on non-consecutive days. Record repetitions completed and or weight used.
Before: Warm Up – 5-10 minutes of easy, general movement (e.g., jog in place, jump rope, arm circles, leg swings)
After: Cool Down – 5-10 minutes of easy walking, and upper body/lower body stretches

Chapter 2

Double Down on Diet

There’s no question that the food you consume daily plays a major role in your overall health, fitness, and well-being.

What you consume and in what amounts also play a major role in the pursuit of your health and fitness goals, whether muscle building, athletic performance, wellness, and weight loss ¹⁷,¹⁰.

Use a food journal App

Recording everything you eat and drink is a great way to become aware of portions, e.g. MyFitnessPal App.

The research supports the broader claims about how dietary composition, but not the exact specified servings ¹² ,⁵³,⁵⁴.

Using your hands as a means of controlling your food portions offers a sufficiently effective approach that can aid in regulating your food consumption ¹⁶.

Each macronutrient will correspond to an area of your hand, to give you a sense of what a proper portion size should be.

We’ve learned that using your hand as a guide is the most helpful strategy for portion control ¹³:

You might not always have access to small plates.
You might forget to drink water before each meal.
You might have a short lunch break without the luxury of eating slowly.
You might grow tired of logging all your food intake.

However, having an intuitive sense of what foods should be eaten in what portions will help you level up your healthy eating.

Foods Optimal for Boosting Testosterone

Other great testosterone-boosting foods include but are certainly not limited to berries, pomegranates, cherries, cocoa powder, and beets.

Meal Planner For Testosterone

Chapter 3

Reduce Alcohol Intake

It's no secret that alcohol consumption comes with its many potential consequences, both to one's productivity, mental health, hormonal health, and physical health.

Contrary to popular belief, this reduction in testosterone doesn't merely occur at the time at which you consume alcohol. Sure, there are several short-term effects; however, the long-term effects are just as prevalent.

Below are three prevalent long-term consequences of alcohol consumption on male reproduction and testosterone levels:

Other considerable short-term and long-term effects include, but are certainly not limited to, the onset of depression, anxiety, lethargy, infertility, muscle loss, and fat gain, among others.

Adults of legal drinking age can choose not to drink or to drink in moderation by limiting intake to 2 drinks or less in a day for men and 1 drink or less in a day for women.

For those who drink alcohol and want to cut back on their drinking, these four strategies can help:

Set Limits: Decide how many days a week you plan to drink and how many drinks you plan to have. For instance, you might decide to only drink on a Friday night or Saturday night and have one drink. Schedule alcohol-free days every week.
Count your drinks: Use an app on your mobile device to help. Understanding how much alcohol counts as a “standard” drink may also help.
Manage your “triggers”: If certain people, places, or activities tempt you to drink more than you planned, you can avoid those triggers. For example, instead of a happy hour event with co-workers, suggest catching up at lunch instead. You may also want to remove certain alcohol products from your home.
Find support: Ask for support from a friend, family member, healthcare provider, or someone else who will support your choice to drink less.

Note: Not drinking at all may be the best option for some people, including people who are pregnant or might be pregnant, those taking certain drugs or medications, or people who are recovering from an alcohol use disorder.

Small changes can make a big difference in reducing your problems related to your drinking. Whatever strategies you choose, give them a chance. If one approach doesn't work, try something else.

Chapter 4

Get Enough Sleep

Data show that getting less than eight hours of sleep can reduce a man's testosterone levels by as much as 15% the next day, "says Dr. Nathan Starke, urologist specialising in men's health at Houston Methodist.

Sleep is arguably just as important, if not more important, than diet and exercise. By not accomplishing a restful night's sleep on a consistent enough basis, you immediately increase your chances of experiencing negative side effects such as:

Poor athletic performance
Slower brain cognition and brain fog
Irritable mood swings
Hormonal imbalances

Weight gain
Depression
Poor recovery

Not to mention, you're inevitably going to experience your testosterone levels dropping, thus your energy levels and beyond…

In the age of technology, and with a prevailing narrative of the "hustle culture" or "sleep when you're dead" culture, more and more people are ending up in poor health because of a lack of sleep.

This lack of sleep is wreaking havoc on your recovery and hormonal health.

Why Can't I Fall Asleep

There are many reasons why it may be difficult to get a good night's sleep. Identifying the behaviours and causes of your insomnia can help you correct the problem.

Here are some common causes of insomnia:

Stimulating Substances (Caffeine, Alcohol)
Inconsistent Routines
Sleep Disorders
Bad Sleep Hygiene
Stress

Chapter 5

Addressing Underlying Medical Conditions

"Low testosterone is often linked to — and potentially even caused by — one or more underlying health conditions that a man may not even know he has," says Dr. Starke.

"Low testosterone can also be caused by medications you might be taking for a health condition you already know about or a previous therapy you've received, like chemotherapy and radiation," adds Dr. Starke.

For example:

Obesity
Type 2 diabetes

Obstructive sleep apnea
Metabolic syndrome

How is low testosterone diagnosed?

"Low testosterone is often linked to — and potentially even caused by — one or more underlying health conditions that a man may not even know he has," says Dr. Starke.

If you have signs and symptoms of low testosterone, a healthcare provider will perform a physical exam. They'll also ask questions about your medical history, medications you take or have taken, smoking history, and any symptoms you currently have. Blood tests may be ordered.

To make a diagnosis, a provider will consider your specific signs, symptoms, and any blood test results.

Tests to diagnose low testosterone

The following tests can help confirm low testosterone and determine the cause:

Management and Treatment

How is low testosterone treated?

Healthcare providers treat low testosterone (male hypogonadism) with testosterone replacement therapy. Testosterone replacement therapy has several different forms, including:

You may not be able to receive testosterone replacement therapy if you have a history of the following:

Prostate cancer
Breast cancer
Uncontrolled heart failure
Untreated obstructive sleep apnea
An unevaluated lump on your prostate. Everyone considering testosterone replacement therapy must undergo prostate screening before starting this therapy ⁵,³⁷,⁴² ,³⁶.

Side effects of testosterone replacement therapy

The side effects of testosterone replacement therapy include:

When should I see my healthcare provider?

If you're taking hormone replacement therapy, regular follow-up appointments with a healthcare provider are important.

If you're experiencing symptoms of low testosterone, such as a decrease in sex drive and hot flashes, talk to a healthcare provider. They will evaluate you and may order blood tests.

If your child assigned male at birth isn't showing signs of puberty by the age of 14, talk to their pediatrician.

Many people shrug off the symptoms associated with low testosterone as an unpleasant part of getting older. But you should address symptoms that interfere with your quality of life.

If you're noticing bothersome signs of low testosterone, see your local medical provider and discuss your options for treatment.

How do you fall asleep fast?

The Military Method

The popular military method, which was first reported by Sharon Ackerman, comes from a book titled "Relax and Win: Championship Performance."

According to Ackerman, the United States Navy Pre-Flight School created a routine to help pilots fall asleep in 2 minutes or less. It took pilots about 6 weeks of practice, but it worked — even after drinking coffee and with gunfire noises in the background.

This practice is said to even work for people who need to sleep sitting up!

Progressive Muscle Relaxation

Progressive muscle relaxation uses breathing techniques combined with muscle contraction and release to alleviate bodily stress. By gradually working through all the major muscle groups, progressive muscle relaxation aims to promote relaxation.

This process includes the following steps:

Peaceful Music

A noisy setting can make it difficult to quickly achieve restful sleep. In addition to reducing any unnecessary or bothersome sounds, you may find that listening to soothing music helps you relax and block out external noises.

Consider preparing a playlist that aligns with an ideal 15 to 20 minute sleep latency window and listen each night to create a routine for yourself. If you find music too distracting, some people also tout the benefits of white noise for sleep.

Simple Tips To Sleep Better

Sleep on your right side to open up the heart.
Breathe deeply. Inhale for 3-5 seconds, hold, exhale for 3-5 seconds.
Go to sleep no later than 10:30 pm to keep your natural circadian rhythm.
Slow your pulse. You can improve this by eating healthy, potassium-rich foods.

Chapter 6

Don't Forget Supplements

While diet and nutrition should be prioritized, supplements are a great way to support a healthy diet, providing the body with the necessary vitamins and minerals that may be lacking otherwise.

While it is common to get magnesium, vitamin D, and zinc from multi-vitamins or diet, certain testosterone-boosting foods are not readily available from a regular diet, like maca, ginseng, astragalus root and Tongkat Ali ²⁴,⁴⁶.

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In 2011, a study consisting of 76 men, only 35% of whom had normal t-levels, was conducted. Reports suggest that after one month of Tongkat Ali supplementation, testosterone levels increased by 90%⁵¹.

Chapter 7

Testosterone By the Numbers

The importance of testosterone, particularly in men, can't go unnoticed. Unfortunately, many are deficient in it, thus suffering the consequences as a result.

Here are some compelling data points and statistics for you to consider.

Chapter 8

A Final Word

Testosterone is the primary male sex hormone produced in the testes, playing an integral role in male fertility & reproduction, sexual drive & libido, energy and athletic performance, and the general maintenance of a healthy body & mind.

Apart from its sexual benefits, testosterone also plays a key role in bone development, muscle gain, strength improvements, and even the growth of body hair³⁵.

As such, when men have low testosterone, the opposite tends to occur. In other words, a loss of sex drive, a reduction in muscle mass, and a lack of energy are just the beginning of low testosterone-derived consequences.

That’s why it’s imperative that men prioritize hormonal health through the aforementioned ways discussed throughout this article. Whether exercise, diet, sleep, supplementation, or ideally, all of the above, the good news is that testosterone can be increased and maintained naturally.

In short, by seeking to optimally improve our testosterone as men, not only will we become better sexual partners, but we’ll become more energetic, both in work and in life, more resilient in the weight room, and ultimately, become better men, both for ourselves and those around us.

5 Actionable Ways To Boost Male Testosterone