How To Increase Testosterone Naturally
Hello everyone, Dr. Debra Durst here, a regenerative medicine specialist passionate about sexual wellness for both men and women! Today, we’re diving into a topic that’s critical to both men’s health and overall well-being: testosterone. Specifically, we’ll be discussing how to increase testosterone levels naturally.
What is Low Testosterone?
Hypogonadism is more common than you might think, particularly in certain groups:
- Common in older adults, those with obesity, and people with
- Around 40% of men over 45 experience low
- It is often underreported, but around 40% of men report symptoms to their primary care
- Low testosterone levels are common in women during perimenopause and
- Testosterone levels naturally decline with age, peaking in a woman’s early 20s and dropping by about half by her mid-50s. Hysterectomy with or without ovaries can cause a more sudden and severe
Why Does Low Testosterone Matter?
Think of testosterone as a “life force”—it plays a crucial role in both men and women. As Dr. Andrew Huberman puts it, “Testosterone makes effort feel good,” whether that effort is mental or physical.
Symptoms of Low Testosterone:
- Low libido (reduced sex drive)
- Brain fog and reduced cognitive function
- Low energy and fatigue
- Muscle loss or difficulty gaining muscle
- Erectile dysfunction or reduced sexual performance
Behind-the-Scenes Protection:
Testosterone does more than just improve how you feel—it also protects against long-term health risks:
- Improves insulin sensitivity
- Balances lipid panels
- Reduces risks of metabolic syndrome, bone loss, and cardiovascular diseases
- Lowers all-cause mortality
Top Ways to Increase Testosterone Naturally
1. Weight Loss
Fat cells convert testosterone into estrogen (E2). So, reducing body fat is key to boosting testosterone. Studies have shown significant benefits:
- A study of middle-aged, overweight men with prediabetes showed that losing weight reduced the prevalence of low testosterone by 50%.
- A Diabetes Prevention Program with 900 men found that lifestyle changes like weight loss significantly increased testosterone levels, even more than metformin
2. Nutrition
A 2019 meta-analysis of intervention and observational studies showed:
- Low-fat diets were linked to lower testosterone.
- Healthy fats such as those found in nuts, avocados, and fish helped increase
- High-protein, low-carb diets could also lower testosterone, highlighting the need for balance.
- “BAD” (Bad American Diet)—highly processed foods and poor nutrient intake—leads to poor body composition and lower testosterone
Diet Recommendations for Testosterone:
- Lean proteins (chicken, fish)
- Healthy fats (avocado, nuts, seeds)
- Leafy greens and legumes
- And don’t forget beets—they help with nitric oxide production, which can improve sexual
3. Fitness
The right kind of exercise boosts testosterone:
- A 2020 meta-analysis in sports medicine showed that moderate endurance training and high-intensity interval training (HIIT) are
- Resistance training (weightlifting) increases testosterone levels across all age
4. Light Exposure
Light is crucial for hormone regulation:
- A 2003 study found that exposing yourself to bright light between 5-6 am increased luteinizing hormone (LH) and subsequently
- The quality of your sleep matters, but light exposure in the morning and limiting artificial light at night are even more
5. Breathing
Nose breathing optimizes oxygen exchange and reduces stress, which in turn supports testosterone production.
6. Stress Management
Cortisol, the stress hormone, competes with testosterone production. High stress levels lead to lower testosterone, so finding ways to manage stress—such as meditation, exercise, or mindfulness—is crucial.
7. Limit Toxic Exposures
Environmental toxins can disrupt hormones:
- BPA (Bisphenol A) and other endocrine disruptors can negatively affect testosterone
- Avoid plastics (especially when warming food) and opt for glass containers to minimize BPA
8. Supplements
There are a few supplements that can help boost testosterone levels:
- Vitamin D3: A study in “Hormone and Metabolic Research” showed that men who took 3,000 IU daily saw a 25% increase in testosterone over a year.
- Creatine: Some studies suggest that creatine supplementation increases testosterone, especially when paired with HIIT and resistance training.
- Magnesium & Zinc: These minerals play a crucial role in testosterone production, and deficiency can lead to low
- Ashwagandha: An adaptogen known to reduce stress and improve testosterone
- Tongkat Ali: A 2012 study found that taking 200mg per day resulted in a 90% increase in testosterone, as well as improved sexual function and reduced
- Fadogia Agrestis: A newer supplement with promising research (primarily in animal studies) suggesting increased testosterone and testicular size when combined with other
9. Have More Sex!
- Frequent sexual activity can help maintain and boost testosterone It’s a natural way to support your body and overall well-being. More orgasms is linked to lower mortality. Blog and video coming. Join our facebook groups to get alerts of new content!
Study links for further reading:
- Weight Loss:
- Nutrition:
- Fitness:
- Light Exposure:
- Toxic Exposures:
- Supplements:
By making a few lifestyle changes—focusing on diet, exercise, stress management, and avoiding toxins—you can support your body’s natural ability to produce optimal testosterone levels. Further higher testosterone levels help you build muscle and lose weight! It a viscous positive cycle. Let’s take control of our health, naturally!
