4 Effective Strategies to Safely Restore Healthy Testosterone Levels
Testosterone is very important for all humans and it contributes to almost every system in the body, especially the musculoskeletal and nervous system. When levels drop too low, it can lead to fatigue, weight gain, depression, and even serious health risks like osteoporosis and heart disease. If you’re experiencing symptoms of dangerously low testosterone, you have to take action immediately to correct the issue before it does permanent damage to the body.
The good news is that there are multiple ways to increase testosterone naturally and medically. Lifestyle changes, including diet, exercise, stress management, and better sleep, can help you increase your levels as quickly as possible, as well as TRT but we’ll get to that a little later.
Identifying the root cause of low testosterone, whether it’s aging, stress, or underlying health conditions, is the first step in correcting it. In this article, we’ll take a look at the best strategies to safely and effectively restore your testosterone levels, so you can feel like yourself again.
Recognizing The Symptoms Of Critically Low Testosterone
Low testosterone can affect nearly every aspect of your health, often in ways that are easy to overlook. Some of the most common symptoms include:
- Low energy levels
- Reduced muscle mass (even with regular exercise.)
- Increased body fat (particularly around the belly.)
- Difficulty losing weight
- Chronic fatigue
- Mood Swings
- Lower Sex Drive
- Joint Pain
- Difficulty Recovering From Workouts
- Erectile Dysfunction
- Reduced Sperm Production
Severe Symptoms
- Weakened Bones
- Severe Joint Pain
- Heart Disease
- Brain Fog & Memory Issues
- Poor Sleep Quality or Insomnia
- Weakened Bones (Osteoporosis)
- Hair Loss
- Increased Anxiety & Stress
If you’re suffering from one or more of these symptoms, please reach out to your general physician for diagnosis and treatment.
Lifestyle Changes That Are Effective At Boosting Testosterone
When testosterone levels get dangerously low, it's important to increase them as soon as possible and there are several ways to do so, naturally. The most common ways include:
Strength Training (HIIT)
Strength training, especially high-intensity interval training (HIIT), is a very effective way to increase testosterone levels naturally. The best compound exercises include squats, deadlifts, and bench presses. These exercises stimulate muscle growth and trigger a surge in testosterone production.
HIIT workouts are very effective at reducing cortisol as well (the stress hormone that lowers testosterone) so if you feel that your levels are lower due to stress, this is a great option to consider. Consistency is key though and you should train 3-5 times per week to maintain muscle growth and fat loss.
Change Your Diet
A testosterone-friendly diet focuses on nutrient-dense, whole foods rather than ultra-processed, sugary items. It’s really important to include key nutrients into your diet such as zinc, vitamin D, magnesium, and healthy fats as these are what will help you increase those levels!
Foods such as beef (grass-fed), eggs, wild-caught salmon, and oysters are excellent examples of essential fats and proteins that help increase testosterone in the body. Nuts, seeds, and olive oil are great for boosting monounsaturated fats which help regulate hormones. It’s best to avoid processed foods, and excess sugar as they can increase inflammation and disrupt hormone balance.
Reduce Alcohol Intake & Stress
Excessive alcohol consumption and chronic stress are two major factors that can significantly lower testosterone levels. Alcohol, especially beer and liquor, increases estrogen production and disrupts hormone balance. It also affects liver function, which makes it harder for the body to metabolize hormones efficiently. We’re not saying don’t drink at all, but if you drink excessively, you should consider limiting your alcohol intake to occasional moderate consumption which can help correct your low testosterone levels.
Chronic stress triggers cortisol production, which directly suppresses testosterone. Long-term stress can lead to fatigue, poor sleep, and weight gain, all of which further impact your testosterone levels. If you want to increase those low testosterone levels on your own, your best bet is to practice meditation, deep breathing, and exercise daily to reduce cortisol over time.
Focus On Getting Quality Sleep
Sleep is one of the most important factors for maintaining healthy testosterone levels. The body produces the highest amount of testosterone during deep sleep, particularly in the REM cycle. Poor sleep, especially getting less than 6-7 hours per night, can lead to a significant drop in testosterone, increased cortisol levels, and other hormonal imbalances.
If you feel like your sleep quality is the culprit, you should work to improve sleep quality by aiming for 7-9 hours of uninterrupted rest each night. This should be in a dark, cool, and quiet sleep environment that will help prompt deeper sleep. We recommend creating a consistent sleep routine, avoiding blue light exposure before bed, and limiting caffeine or alcohol intake in the evening.
The Role of Diet and Nutrition in Hormone Balance
Believe it or not, what you eat has a direct and major impact on testosterone levels. A diet rich in essential nutrients like zinc, healthy fats, and vitamin D can bring those testosterone levels up, but a diet filled with processed foods and sugar can suppress it.
Protein is very important in terms of bringing up your testosterone levels. You should opt for fresh beef, eggs, wild-caught fish, or even a protein shake. All these items support muscle growth and normal testosterone levels.
Another food group you should consider is Healthy fats. These are found in avocados, olive oil, and nuts and provide the essential nutrients needed to maintain a healthy level of testosterone in the body.
Heavily processed foods, soy, and excessive alcohol can create inflammation throughout the body which increases estrogen. We’re not saying you should never treat yourself, but you should limit the number of processed foods you consume if you’re focused on increasing testosterone in the body.
Medical Treatments: When to Consider Testosterone Therapy
For some men, lifestyle changes alone may not be enough to restore healthy testosterone levels. In these cases, Testosterone Replacement Therapy (TRT) may be a necessary medical option to restore healthy testosterone levels.
TRT is typically recommended when blood tests confirm clinically low testosterone levels and symptoms such as chronic fatigue, low sex drive depression, and muscle loss persist despite diet, exercise, and sleep improvements. This therapy comes in various forms, including injections, patches, gels, and implants and each is designed to bring testosterone levels back to a healthy range.
However, TRT is not for everyone. It requires careful monitoring by a doctor as it can cause side effects such as blood clots, fluid retention, or fertility issues. Before considering TRT, it’s crucial to discuss all potential benefits and side effects with a healthcare professional so you know what you’re getting yourself into.
Why It’s Important To Monitor Your Progress and Maintaining Healthy Levels
Once you start working to correct your dangerously low testosterone levels, you’re going to want to track your progress so you can make sure your treatment plan is working. You can do this via regular blood work which measures testosterone levels by tracking the amount of estradiol, cortisol, and SHBG (sex hormone-binding globulin) that’s in your blood. Another way to monitor your progress is to observe how you feel. Are you starting to feel better mentally? How about those physical symptoms? Are they clearing up? If you notice that your symptoms are improving, that's usually a sign that your levels are returning to normal.
In this case, consistency is key. If you maintain a healthy lifestyle and work with your healthcare professionals to build a recovery plan, you can maintain a healthy testosterone level that works long term.