5 Ways to Increase Testosterone Levels

December 28, 2023

The body’s natural production of testosterone begins to dip around the age of 30. Why is this a problem? When it happens, men can experience a number of negative side effects, from increased body fat to lower libido, erectile dysfunction, hair loss, depression and more, related to these hormonal changes. This steroid hormone is responsible for several key functions including the production of sperm, the regulation of mood and libido and the strengthening of bones and muscles, making it crucial for a number of reasons. Here are 5 ways to increase testosterone levels:

1. Testosterone Replacement Therapy (TRT)

Scientific advances allow us to bump up testosterone levels through a process known as Testosterone Replacement Therapy (TRT). TRT provides an influx of manmade hormones, identical in structure to naturally occurring testosterone, to the body, offering assistance in a variety of functions including metabolism, mood and reproduction. When this therapy includes additional hormones, other than just testosterone, it’s known as Bioidentical Hormone Replacement Therapy (BHRT). BHRT can provide a boost of several different hormones combined together in one convenient formula as part of a process known as compounding.

2. Consistent Exercise

Exercise and testosterone are closely related. Consistent exercise can naturally increase testosterone levels! A 2015 study looking at men with obesity discovered that increased physical activity was more effective than calorie restriction in boosting testosterone levels. Specifically, both heavy resistance training and endurance-based exercises like cardio are known to have a significant positive effect on levels of testosterone, as found in a 2020 scientific review. High-intensity interval training (HIIT) is one of the most effective ways to increase testosterone levels!

3. Vitamin D Supplementation

Low levels of vitamin D are commonly associated with low levels of testosterone circulating in the blood. You can remedy this deficiency with the help of vitamin D supplements! A boost of Vitamin D can help to naturally improve the concentration of testosterone in the body. Vitamin D supplementation was shown to increase testosterone levels and improve erectile dysfunction in a 2017 study of 102 men with a vitamin D deficiency.

4. Quality Sleep

A lack of sleep decreases the production of testosterone while low testosterone can cause insomnia, making for a vicious cycle that’s difficult to get out of. A 2018 study of more than 2,000 teenage boys and men found that impaired sleep was linked to lower levels of testosterone. Following a consistent sleep schedule, engaging in frequent exercise and managing stress are a few ways you can achieve better sleep. Experts suggest aiming for 7-9 hours of sleep each night.

5. Manage Stress

Long-term stress can be detrimental to testosterone levels by elevating levels of cortisol in the body. Cortisol is a steroid hormone released when we’re stressed. It regulates a number of our body’s routine functions. Elevated cortisol levels are inversely related to testosterone, so as cortisol goes up, testosterone decreases. This can lead to eating more food, gaining weight and the buildup of fat around the organs, each of which can negatively affect testosterone levels. By keeping stress under control, you can help increase testosterone levels naturally.

Following these tips can lead to an increase in testosterone levels. Don’t be fooled; testosterone is essential in women, too! Discover some things that can promote healthy testosterone levels in women!