Natural Ways to Boost Testosterone

Testosterone is a sex hormone that’s mainly produced in your testicles. Its main jobs are producing sperm, strengthening your bones and muscles, and regulating your mood and sex drive. 

When men go through puberty, testosterone is what contributes to physical changes such as muscle development and voice change. While women also produce testosterone, it’s in much smaller amounts. 

Testosterone levels in men typically peak around age 30 and then start to decline. This dip in hormone levels can lead to symptoms such as a lowered sex drive, low sperm count, weight gain, erectile dysfunction, insomnia, bone loss, and depression. 

If you’ve started to experience symptoms of decreased testosterone, it can take a toll on your health and well-being. Because of this, our team of men’s health specialists at Atlas Health Institute in Las Vegas, Nevada, wants to give you some ways you can boost your testosterone naturally.

Exercise effectively

Exercise is one of the best things you can do for your health, especially since it prevents the onset of so many diseases. A huge bonus is that it can also boost your testosterone levels. 

The effect that exercise has on your testosterone levels highly depends on the kind of exercise that you do. Studies show that high-interval intensity training (HIIT) and resistance training using weights have the best impact on testosterone. So we recommend opting for those exercise methods rather than cardio alone for optimal results.

Increase your intake of vitamin D

Even though vitamin D does a lot for your health, over 1 billion people worldwide are still deficient in this nutrient. Plenty of studies have been done that show a lack of vitamin D is intricately linked to low testosterone levels. Try to boost your vitamin D levels by taking a supplement, getting plenty of safe sun exposure, and eating foods high in vitamin D.

Get plenty of high-quality rest

Getting enough high-quality sleep is just as important as what you eat and how much you exercise. The quality and quantity of your sleep have a tremendous impact on your hormone regulation, testosterone included. 

Some studies have shown that those who get five hours or less of sleep each night can have a 10-15% reduction in testosterone. Aim to get no less than seven hours and no more than nine hours of sleep at night.

To improve the quality of your sleep, try to go to bed around the same time each night and shut off your phone and other devices about an hour before you go to sleep. 

Limit alcohol consumption 

There are quite a few studies that have pointed to the fact that alcohol decreases your testosterone levels. Alcohol can throw off your body’s hormone production system, resulting in not only decreased testosterone but also increased estrogen. Heavy drinking can even lead to reduced testicular function and testicular atrophy. 

Ask us about testosterone therapy 

If you find that these methods aren’t effective at boosting your testosterone levels, our team would love to talk with you about other options, including testosterone therapy. Testerone therapy can release a steady stream of hormones into your body, relieving any symptoms you might have. 

To learn more about how to boost testosterone levels naturally or through hormone therapy, schedule an appointment by calling our office or booking online today.