![]() Starke.Īnd while life is always going to be stressful, you can take steps to reduce stress you may be feeling. But when you're stressed more often than not (chronic stress), you experience prolonged exposure to cortisol - and studies show that cortisol circulating in the bloodstream reduces the level of free testosterone," explains Dr. This hormone helps your body prepare and respond to this stress, and then your body goes back to normal. "When you experience stress, your body releases a hormone called cortisol. Like sleep, stress affects your entire well-being - including your testosterone levels. So, while 4 to 5 hours of sleep may seem like enough to get you through the day, it could be contributing to lower levels of testosterone. " 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." "Most testosterone release happens while you're sleeping, meaning that sleep has a direct effect on your testosterone levels," says Dr. Getting an adequate amount of sleep every night is important for maintaining overall good health, which likely promotes sufficient testosterone levels in general. Yes, guys, you need your beauty rest, too. But making time both cardio and strength training in your weekly workout routine gives you your best shot at boosting your testosterone levels," adds Dr. Either we don't consistently make time for it in the first place, or we find a specific type of exercise we enjoy and put it on repeat. "We lead busy lives, and it's easy to treat exercise as an afterthought. Try starting with body weight exercises, which are movements that rely on your own body weight to help build total body strength - no gym membership needed. Cardio can be a long run, but it can also be walking at a brisk pace.Īnd, if you're new to strength training, don't be intimidated. ![]() Whether you're new to exercise or just getting back into it, know that everyone's fitness level varies and the best way for you to burn calories may look different than the guy on the treadmill next to you. "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." "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. So, if you're not already exercising, starting a workout regimen focused on losing weight may help boost your levels.īut why make time for both cardio and strength training? And now we know that excessive weight can contribute to low testosterone levels. Mix cardio with strength training, and vice versaįirst thing's first: Exercise in general can help you lose weight and/or maintain a healthy weight. These simple carbs can lead to spikes in your blood sugar and have been shown to reduce free testosterone levels," explains Dr. "The key to a healthy diet when trying to elevate your testosterone levels is avoiding refined, simple carbohydrates, like the ones found in chips and other junk food. "For this reason, losing weight may improve testosterone levels, and a healthy diet can help you achieve that."Ī healthy diet includes plenty of vegetables and fruits, whole-grain carbohydrates, moderate amounts of healthy fats and lean protein, such as chicken and fish. Having more of this type of fat is thought to result in a higher production of the enzyme called aromatase, which converts testosterone into estradiol - lowering a man's free testosterone levels," explains Dr. Excess abdominal fat, in particular, is likely a major culprit. "Men who are obese are much more likely to have low levels of testosterone. Reduces the chance of blood sugar spikes. ![]() ![]() Promotes weight loss and a healthy weight.Improve your dietĪdopting and maintaining a healthy diet benefits your testosterone levels in two primary ways: If you're looking for all-natural ways to boost your testosterone levels, Dr. Nathan Starke, urologist specializing in men's health at Houston Methodist.Īnd while there are treatments for low testosterone, many men prefer to start by making the healthy lifestyle changes that can naturally improve their testosterone levels. ![]() But younger men can be troubled with symptoms of low testosterone, too - especially those who are overweight or have certain underlying health conditions, like diabetes and sleep apnea," says Dr. In fact, almost half of men over the age of 80 have low testosterone. "It's completely natural for testosterone levels to decrease over time. Low testosterone (or Low T) is also associated with: But it's not the only reason you might be looking to boost your testosterone levels. Sure, it's one of the more frustrating symptoms. There's more to low testosterone than a sluggish sex drive. ![]()
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