How to Naturally Increase Testosterone

Are you worried that your testosterone levels are too low? Perhaps you are showing signs of low testosterone, such as a reduced libido or noticeable muscle loss. If so, it is important first to understand your testosterone levels and then take the steps to boost them if your levels are less than they should be.

Even if you don’t have low testosterone, you might be interested in naturally increasing your levels because of the health benefits, such as improving sex drive, increasing energy, and boosting muscle mass. Many fitness enthusiasts, in particular, find that boosting their T helps them achieve their health goals.  

Luckily, there are several ways to naturally increase testosterone, including strength training, dietary changes, and lifestyle improvements. In this guide, learn:

• What testosterone is and why it’s important
• What are considered normal testosterone levels
• The signs of low testosterone
• How to naturally increase testosterone
• How to find out your testosterone levels

What is Testosterone?

Testosterone is an androgen hormone found in both men and women – in men, it’s located in the testes, and in women, it is located in the ovaries.

Males naturally have more testosterone, as it is essential for male sexual development, such as sperm production. Some other things testosterone is responsible for in men include:

• Maintaining muscle mass and overall strength
• Body and facial hair growth
• Strong bone density
• Regulating libido
• Regulating mood
• Supporting cognitive function
• Encouraging fat burning
• Stimulating red cell production

Essentially, testosterone in men is responsible for all the things predominantly identified as male characteristics.

It’s a slightly different story for women. While women don’t have as much testosterone as men, it’s still an important hormone that plays a role in supporting healthy ovaries, bone strength, and libido.

What are Considered Normal Testosterone Levels?

There is no single number that shows “normal” testosterone levels, as it changes depending on sex and age.

Males

Ages 18 to 39: 350-1000 ng/dL

Ages 40 to 59: 350-900 ng/dL

Ages 60+: 350-720 ng/dL

As you can see, testosterone levels peak in men during adulthood. Generally, this occurs in their late teens to early twenties. From there, testosterone declines steadily over the years at about 1% per year. So, from age 25 to 35, a man can expect their testosterone levels to reduce by about 10%.

Females

The key changes in testosterone levels in women occur when menopause hits. So, there is a general “normal” level during a woman’s fertile years, and another level when she hits menopause.

Premenopausal: 10-55 ng/dL

Postmenopausal: 7-40 ng/dL

Keep in mind that these numbers are general averages. There are several variables, such as fluctuating levels throughout the day.

The Signs of Low Testosterone

Are your testosterone levels lower than they should be, perhaps because of age, diet, or lifestyle? It’s important to know sooner rather than later where your levels stand, so here are the signs of low testosterone:

• Reduced libido
• Erectile dysfunction
• Fatigue
• Depression
• Irritability
• Reduced muscle mass
• Hair loss
• Mood swings
• Gynecomastia (development of breast tissue in a man)
• Anxiety
• Increased body fat (especially belly fat)

If you show any of these signs, it’s worth doing a home testosterone test. This will show you exactly what your testosterone levels are at the time of taking the test. The Repose Healthcare tests are easy to use, and you can view your results online – we always make results clear and easy to understand.

Can You Increase Testosterone Naturally?

Yes. If you are worried about testosterone levels and want to keep them at a healthy level as you age, then you can incorporate lifestyle adjustments to do so. This is a healthy way of increasing testosterone, as it results in boosted physical and mental health without the need for medication. 

7 Ways to Naturally Increase Testosterone

Here is how to increase testosterone naturally. Not only will these lifestyle changes help boost testosterone, but they should also have some other physical and mental benefits.

1. Strength Training

The first thing you can do to increase testosterone naturally is strength train. This is a form of exercise that is specifically designed to boost muscle mass and make you stronger. The good news is that there are several types of strength training you can do, so you can pick one that works for your body and exercise preferences.

If you’re at the gym, focusing on lifting weights and using strength training machines helps. You can also work out at home – you can use your body for strength training (such as push-ups and squats). Investing in a resistance band is also a good idea.

These types of exercises will help you build muscle mass over time. Make sure you allow yourself plenty of rest, though, as the muscles need to rest between intense workouts so they can repair and rebuild stronger than before.

The reason strength training and muscle building are good for testosterone is that they signal a physical demand for more of the hormone, as testosterone is essential for muscle repair and growth. So, the more you do, the more your body will create testosterone to accommodate your workouts.

2. Lose Body Fat

Another way to increase testosterone naturally is by losing more body fat. There are a few reasons this works. Firstly, due to decreased aromatase activity. Fat cells contain aromatase, which turns testosterone into oestrogen. By losing more fat, the less this occurs.

There’s also the fact that losing body fat improves your insulin sensitivity. Insulin resistance (which often occurs with obesity) lowers testosterone levels. By losing weight and improving insulin sensitivity, you will restore a better balance of testosterone.

You will notice that many ways to boost testosterone naturally complement each other. That’s particularly true with strength training and losing body fat, as working out and building muscle are fantastic ways to do so. Of course, you’ll need to think about your diet, too, as weight loss is mostly about what you eat.

3. Get 7-9 Hours of Sleep Per Night

Getting a good night’s rest is crucial for your body to function properly, including maintaining well-balanced testosterone levels. Did you know that most of your testosterone production occurs when you’re getting those ZZZs? It’s true, so you can’t afford to miss out on a night of rest if you want to increase your levels! That is especially true when you consider that sleep deprivation can cause an enormous 10-15% decrease in your testosterone levels, which can have a major impact on your mental and physical health.

It’s all about consistent, high-quality sleep, with most adults needing between 7 and 9 hours per night (though there are variables, and everyone is different).

If you are struggling with getting enough sleep at night, there are a few things you can do to improve your chances of falling asleep faster and sleeping throughout the night:

• Keep the bedroom cool and dark: A cool, dark bedroom is the best possible environment for sleep. Remove any distractions, turn the heating down, and block out any light sources. Blackout curtains may be a good investment.
• Have a consistent sleep schedule: Going to sleep at different times every night will not do you any favours. Create a sleep schedule and stick to it religiously.
• Tire out your body: In the day, tire out your body so you are tired enough to fall asleep quickly once your head hits the pillow.
• Relax before bed: What you do before you sleep will impact how quickly and easily you drop off. Try to stay away from screens – finish anything on your phone, computer, or TV at least an hour before bed. Then, do something relaxing, such as taking a bath, reading a book, or even meditating.

Keep in mind it’s not all about the amount of time you are in bed or dozing – you need good, proper REM (deep) sleep for optimal testosterone production.

If you struggle with sleep even when taking on board these sleep-boosting tips, it’s worth speaking to your GP.

4. Reduce Stress

Another factor that can lower your testosterone levels over time is excessive stress. Long-term or chronic stress can cause excessive cortisol levels, which suppress testosterone production.

Some people have high stress levels without realising it. Some signs include:

• Frequent headaches
• Ongoing fatigue
• Being more irritable
• Feeling anxious
• Sleep disturbances
• Trouble with concentration
• Digestive issues
• Muscle tension
• Aches and pains

If you are stressed and it’s impacting your health (including reducing your testosterone levels), it’s important to pinpoint the root cause. There are plenty of effective ways to reduce stress in your daily life, including exercising more, getting enough sleep, eating a healthy diet, maintaining a work-life balance, and spending time in nature.

As mentioned, a lot of the tips for boosting testosterone feed into each other – you can eat a healthy diet and exercise for better sleep, lowered stress, and reduced fat at the same time, all of which will elevate your testosterone levels naturally.

5. Lower Alcohol, Sugar, and Processed Food Intake

There are certain consumables you should avoid as much as possible because they actively inhibit testosterone production. That includes alcohol, sugar, and processed foods.

Alcohol is a big enemy of testosterone production. This is because drinking alcohol disrupts the HPG axis, which in turn stops the proper signals from being sent to the testes to produce enough testosterone. There’s also the fact that alcohol damages Leydig cells, which are cells that are in the testes – when these are damaged, the testes’ ability to produce testosterone is reduced.

Consuming too much sugar is an issue for testosterone production due to the spike in blood sugar. When this happens, there is a sudden drop in testosterone. Processed food is an issue because of several reasons – it typically does not provide enough nutritional value; plus, there are some contaminants in processed foods that disrupt endocrine systems, which affects your body’s hormone system.

6. Eat More Protein

Protein is an essential part of any person’s healthy diet, as it helps with fat loss, maintains muscles, and gives you energy. Plus, eating more protein is a natural testosterone booster, and it works even better when combined with strength training.

Some foods that are naturally high in protein include:

• Beef
• Lamb
• Pork
• Poultry
• Shellfish
• Eggs
• Cottage cheese
• Milk
• Chickpeas
• Beans
• Lentils
• Salmon
• Tuna
• Greek yoghurt
• Tofu
• Soy milk

7. Take Specific Nutrient Supplements

Certain nutrients are key for better testosterone production, including vitamin D, zinc, and magnesium. If you are low in any of these, it’s a good idea to take supplements. However, be sure you are low first – taking an at-home test is a simple way to check your vitamin levels.

Why Would You Want to Increase Testosterone?

You might wonder – what’s the point in increasing testosterone in the first place?

It’s very common for men, especially, to want to increase their testosterone – after all, it is a male hormone. Often, individuals take it for its positive side effects. For some, it’s also about reversing the negative symptoms of low T, such as fatigue, low libido, and mood swings. Overall, these are the often-cited reasons for wanting to increase testosterone levels:

• To Increase Music Mass
• To Combat Fatigue
• To Improve Sex Drive
• To Boost Memory and Concentration
• To Improve Mood
• To Reduce Risk of Disease

What About Women? Should Women Increase Testosterone?

Women can definitely benefit from increasing testosterone. That’s especially true when women reach perimenopause or menopause, as testosterone naturally declines during these periods of a woman’s life. By increasing testosterone levels, women can experience benefits such as increased libido, improved cognitive function, better bone health, and greater muscle mass.

There are also people in the trans community who may want to boost testosterone. Specifically, those who are FTM may want to boost their testosterone levels to enhance male characteristics naturally.

Overall, though, boosting testosterone is generally considered a positive for any adult, regardless of sex/gender.

How to Find Out Your Testosterone Levels

Are you showing signs of low testosterone? Maybe you have already made lifestyle changes to boost your testosterone levels, but want to see whether it’s working.

Finding out your testosterone levels is helpful – it provides key insights into your hormonal health and may shed light on symptoms you have been experiencing. We at Repose Healthcare have made it easy to check your levels. It involves the following steps:

1. Order the Test

First, order the testosterone test from our website. The test is sent out via fast UK delivery and in discreet packaging and should be at your delivery address within two to three days. The test itself measures total testosterone, but you can add free testosterone testing if required.

2. Collect a Blood Sample

Next, collect a blood sample with a finger prick. It’s easy, and the kit includes instructions to ensure you do it right the first time.

3. Return the Blood Sample

After that, return the blood sample to a lab. Inside the kit, you will find a prepaid envelope for this.

4. View Your Results

After sending your blood test back, wait a few working days before viewing the results online. The results will be easy to read and understand. However, we have resources on understanding male hormone blood test results to help if you are unsure what any of the numbers mean. The more you know about your hormonal health, the better.

If your results indicate that you have low testosterone, we will provide advice on the next steps you should take. Typically, this will involve speaking with a medical professional, as it’s important to identify the root cause of your low T and determine the best way to increase it for you and your body.

Who Should Test Their Testosterone Levels?

It makes more sense for certain individuals to test their testosterone levels. For some people, testing testosterone becomes part of a routine – they may do it every month, for example, to keep an eye on their hormonal health and see what lifestyle adjustments change their levels.

People who benefit from testosterone tests include:

• People showing signs of low T
• Individuals concerned about their sexual health
• People starting Testosterone Replacement Therapy
• Individuals wanting to track hormonal health while adjusting their lifestyle

Can You Increase Testosterone with Medications?

Now that you know how to naturally increase testosterone, you might wonder – can you increase testosterone with medications? The answer is yes. This involves Testosterone Replacement Therapy (TRT).

TRT is a prescription-only medication that can be taken as gels, patches, capsules, and injections. They are specifically designed to raise your testosterone levels.

The benefit of TRT is that it is medically proven to increase testosterone. However, they require a prescription. Generally, you will need to be diagnosed with hypogonadism (low testosterone) by a doctor to get a prescription for TRT.

Is it Better to Increase Testosterone Naturally?

It depends on your testosterone levels and goals.

If you want to boost your testosterone levels because of the benefits (such as increased alertness and muscle mass), but you aren’t particularly low on testosterone. Increasing the hormone naturally is the best way. After all, you won’t be able to get a TRT prescription without a diagnosis.

Of course, there are situations in which doctors will prescribe TRT. This includes when someone has hypogonadism, which may occur for several different reasons, including chronic illnesses, age, and delayed puberty.

Final Thoughts

Boosting testosterone naturally makes sense for anyone with low T or those with more intense fitness goals where increased muscle mass and reduced fatigue matter.

Natural testosterone boosters include positive lifestyle changes such as:

• Getting more sleep
• Eating a healthy diet
• Increasing muscle mass
• Reducing body fat

This advice isn’t strictly about increasing testosterone, either – it’s good practice for anyone wanting to live a healthy lifestyle! Following these steps will help you live a healthier life while boosting your testosterone levels.