If you’ve been looking into getting Testosterone Replacement Therapy (TRT), you’ve probably been looking at some natural options. We understand: nobody wants to have to get professional help for something if they can easily fix it themselves.
Fortunately, there are some methods that you can use, today, to fight against your natural loss of testosterone; however, many of these methods cannot stack up to testosterone replacement therapy, especially for someone suffering from hypogonadism, or low T.
How Increasing Testosterone Naturally Can Fight Natural Testosterone Loss Due to Aging
First, it is important to understand that natural testosterone loss due to aging should be slow, slight, and should not result in levels below the normal reference range until late in life. It is abnormal for someone in their 30’s, 40’s, or even 50’s to have definitively low testosterone levels. That being said, you may still be able to positively impact testosterone production naturally. There are a few different ways you can fight natural loss, but we’ll start with the basics:
- Eating a healthy diet
- Getting plenty of exercise to lose weight
- Getting a good night’s sleep
Are you surprised? Your body is like a machine—if it doesn’t receive proper fuel and maintenance, it’s not going to work properly, no matter how well built the machine is.
A lamborghini that doesn’t get its oil changed is going to fall apart, no matter how high quality of a machine it was to begin with.
The same is true of your body.
Even if you are in flawless shape, if you’re not treating your body right—if you’re overtraining when you exercise, if you’re eating garbage because you know you’ll burn it off, if you’re not sleeping much at night—you’re setting yourself up for failure.
Your body simply can’t handle that kind of stress for long, and one of the things that will suffer is your testosterone levels.
However, if you follow these simple tips, you can keep your testosterone levels from dropping more sharply than they should, and you can starting increasing testosterone naturally to fight your body’s natural decline.
1. Eat a Healthy Diet
We’ve discussed the subject of nutrition and testosterone before, but we need to reiterate it. It’s easy to eat poorly—it’s very hard to eat healthy.
Fortunately, you can focus on a few different nutrients and foods to begin increasing testosterone naturally. Dr. Mercola recommends you try these methods to start:
- Add zinc to your diet
- Add vitamin D to your diet
- Add whey protein and similar foods to your diet
- Add healthy fats to your diet
- Remove sugar from your diet
While some of these are fairly common sense, like removing sugar from your diet, others require some tweaking, especially to get the right levels of vitamins.
Read Dr. Mercola’s article for detailed information on how to get the right balance of these nutrients in your diet.
3. Get Plenty of Exercise to Lose Weight with High Intensity Interval Training (HIIT)
Probably just as difficult as eating a healthy diet, getting plenty of exercise is critical when you’re trying to increase your testosterone levels naturally, and losing weight is just as important.
Losing weight may reduce the levels of estrogen in your body, and it may also increase your body’s testosterone levels.
The type of exercise you’re getting is also crucial. We’ve talked about the importance of high intensity interval training before, but we’re going to talk about it again because it’s so important.
Long jogs are not going to help boost your testosterone levels—they’re just not doing what your body needs. They’re great for losing weight, and they’re definitely better than nothing, but to really get those testosterone levels up, you need to be doing high intensity interval training.
You can read more about it here, but just know that slow and steady workouts do not win this race.
The best part about high intensity interval training is that it can burn even more calories than jogging, helping you fight your low testosterone on two fronts.
Overall, this is a great method of increasing testosterone naturally that you should consider.
And don’t forget the importance of lifting weights. If you’re doing HIIT 5 times a week, then you should be lifting weights at least 2 to 3 times a week to maximize the benefits of your workout.
Just be careful not to overtrain, as that can actually cause your testosterone levels to decrease.
3. Get a Good Night’s Sleep
We would be lying if we said this one is any easier than any of the other methods. And like the other methods, you probably are well aware that you need more sleep.
The importance of sleep to a healthy body can’t be overstated, especially if you are working out a lot. All that running and lifting takes a toll on your body, so you need to give your body time to recover at night.
When your body gets plenty of sleep, it’s increasing testosterone naturally. You need 7-9 hours to really get the most out of your sleep, although opinions vary on the exact amount.
Like the above methods, you’ll know when you’re getting enough sleep and when you’re sleep deprived. Treat your body right, and it will reward you with higher testosterone levels.
Take Care of Your Body
All of these methods come down to one thing—taking care of your body. It you’re not treating your body right, you’re going to have a variety of health problems, and you’re not going to fight the natural reduction of testosterone.