Elevating Testosterone Naturally: Lifestyle Insights for Hormonal Health
Written by: Jake Gorham, B.S. in Health & Exercise Science, Dietetic Intern at The Ohio State University
Reviewed by: Audrey Clement, RD & Sarah Johnson, MSPS, PA-C, CPT
Understanding Testosterone
Testosterone, a crucial hormone present in both men and women, plays a significant role in various aspects of health, including muscle mass, bone density, red blood cell production, mood regulation, and overall vitality. It is produced by our sex organs, known as gonads (testicles in men, ovaries in women). Data suggests that 2% of all men and 8% of men aged 50-79 have low testosterone, and though less data exists, women can experience low testosterone too. For those individuals who have testosterone levels checked, total testosterone of ~200-900 ng/dL is considered normal, but 700-900 ng/dL is considered optimal here at Grandview Primary Care. Keep in mind that these values can fluctuate greatly depending on how well the individual slept, ate, and managed stress for the day(s) leading up to a lab draw. Testosterone levels can be positively influenced by multiple factors, most notably exercise and lifestyle choices.
Resistance Training: Building Strength and Vitality
Resistance training, also known as weight training, resistance training serves as a potent tool for enhancing testosterone levels. The American College of Sports Medicine recommends incorporating resistance training sessions 2-3 times per week. These sessions traditionally consist of 8-10 multi-joint exercises, with 2-3 sets of 8-12 repetitions per exercise. This type of training promotes muscle strength and endurance, which can positively impact testosterone levels.
High-Intensity Interval Training (HIIT): Boosting Hormonal Health
High-intensity interval training, often referred to as HIIT, involves short bursts of intense exercise followed by brief rest periods. Sprint intervals, Tabata, and bodyweight circuits are effective and commonly practiced HIIT techniques. These workouts help elevate heart rate and stimulate testosterone production, contributing to improved hormonal balance.
Adequate Sleep: A Pillar of Hormonal Health
Quality sleep is crucial for maintaining optimal testosterone levels. Consistently getting 7-9 hours of sleep per night supports hormonal balance and overall well-being. Establishing a regular sleep schedule, limiting caffeine intake after noon, and engaging in relaxation practices before bedtime can aid in achieving restorative sleep. Avoiding light from sources like TVs, phone, laptop, etc. late at night can help to fall asleep and stay asleep.
Stress Management: Mitigating Hormonal Disruption
Chronic stress can negatively impact testosterone levels. Managing stress through relaxation techniques, such as deep breathing, meditation, or spending time in nature, can help lower cortisol levels, thereby supporting healthy testosterone levels. Everybody has unique stressors and unique levels of stress so dealing with stress can look differently person to person. The key here is finding a method that works for you, is sustainable, and doesn’t negatively impact any other areas life.
Dietary Considerations: Nourishing Testosterone Levels
Consuming a well-balanced diet is vital for maintaining healthy testosterone levels. Certain food groups and nutrients have been linked to supporting hormonal balance. Foods rich in healthy fats, zinc, and vitamin D can positively influence testosterone levels. Below are food sources rich in each of these for ideas to add to your diet.
Healthy Fats- avocados, nuts, seeds, olive oil, coconut oil, soybeans, tofu, fatty fish like salmon, sardines, trout, and mackerel.
Zinc- nuts and seeds, legumes like chickpeas, beans, lentils, meats like chicken, turkey, beef, lamb, and seafood like oysters, crab, lobster.
Vitamin D- egg yolks, mushrooms, fortified foods like milk, orange juice, some cereals, tofu, and fatty fish like salmon, sardines, trout, and mackerel.
o The body is also able to synthesize or produce vitamin D when our skin is exposed to sunlight so spend some time outside for some additional vitamin D!
Here is a sample day of eating that incorporates all these key nutrients!
Breakfast: Avocado toast & omelet: 1-2 slices of whole-grain toast topped with mashed avocado. 2-3 egg omelet with mushrooms and spinach cooked in olive oil.
Snack 1: 1 cup unsweetened Greek yogurt. Handful of mixed nuts (almonds, walnuts, cashews) and/or sesame/chia seeds.
Lunch: Grilled chicken salad: 3-6 oz. grilled chicken breast over a bed of mixed greens (kale, arugula, spinach). Top with chickpeas, sliced almonds, broccoli and/or cauliflower and drizzle with olive oil based dressing. 1 serving of whole wheat crackers.
Snack 2: Sticks of bell peppers, carrots, and cucumbers with hummus. Sprinkle pumpkin seeds over the hummus. 1 serving of Greek yogurt or cheese sticks.
Dinner: 3-6 oz. baked salmon 1 cup of quinoa cooked in chicken or vegetable broth. Side of steamed broccoli or roasted brussels sprouts. Sprinkle with sesame seeds for additional flavor.
Other things to focus on when it comes to what you are putting in your body include drinking enough water, limiting excessive sugar and processed food intake, and limiting alcohol consumption.
General recommendations are that adult men consume ~125 ounces/day while women should be aiming for ~90 ounces. This varies greatly depending on body size and physical activity. Another guideline, which is based on body weight, is to consume (oz.) half of your bodyweight (lbs.). For example, a 200 pound individual should aim to drink 100 ounces of water/day.
Avoid/limit sugary beverages, sweets and candies, fast food items, frozen and pre-packaged convenience meals, and sauces/condiments.
It is recommended to avoid drinking alcohol since any amount can negatively impact testosterone levels, but for those who choose to drink, limiting intake to 2 drinks/day for men and 1 drink/day for women is recommended by the CDC.
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