You may be able to increase your levels naturally by lifting weights and consuming more of certain nutrients. Testosterone affects many aspects of health, from sexual function to disease risk. Some men who have a testosterone deficiency have symptoms or conditions related to their low testosterone levels, which will improve when they take testosterone replacement medications. For example, a man with osteoporosis and low testosterone levels can increase bone strength and reduce the risk of fractures with testosterone replacement. A combination of aerobic (increased heart rate) and resistance training (weight lifting) has been found to increase testosterone production.
This also helps prevent the most common diseases that men are more likely to die from: heart disease and cancer. Overtraining in endurance sports, such as American football and weight wrestling, and excessive exercise with calorie restriction can also lead to testosterone deficiency. Once you start testosterone therapy, can you stop doing it? You can stop doing it, but symptoms of low testosterone levels are likely to return. A study followed 151 men for 6 months after they stopped testosterone replacement therapy. The researchers found that, in 92 patients (61%), the effects of TRT did not continue, but they did in the other 59 patients (39%).
The researchers found that people in the second group had been receiving TRT longer than those in the first group (10.7 months), compared to obese men, who are much more likely to have low levels of testosterone. Excess belly fat, in particular, is probably the main culprit. It is believed that having more of this type of fat results in a greater production of the enzyme called aromatase, which converts testosterone to estradiol and lowers men's free testosterone levels. For this reason, losing weight can improve testosterone levels, and a healthy diet can help you achieve this.
A healthy diet includes lots of vegetables and fruits, whole carbohydrates, moderate amounts of healthy fats, and lean proteins, such as chicken and fish. Some studies show that regular consumption of soy products such as edamame, tofu, soy milk, and miso can lower testosterone levels. Certain healthy habits, such as exercising regularly, following a healthy diet, reducing stress, and prioritizing sleep, can help lower testosterone. There are also some supplements that may help, such as spearmint and licorice root.
Maintaining a healthy weight is crucial for testosterone levels. Excess body fat, especially around the abdomen, can help lower testosterone. Losing weight through a balanced diet and regular exercise can help increase testosterone production by up to 30%, according to some research.
