Did you know that almost half of men over the age of 80 have low testosterone levels1? Testosterone is a vital hormone for men’s health, playing a crucial role in sexual function, muscle development, and overall well-being. As men age, testosterone levels naturally decline, which can lead to various health concerns. However, there are natural ways to boost male testosterone levels, such as lifestyle changes, diet modifications, and targeted exercises.
By understanding the importance of optimal testosterone levels and implementing these strategies, men can improve their hormonal health and quality of life. Strength training workouts can boost testosterone levels more effectively than cardio exercises, while inadequate sleep, with only 5 hours a night, can cause a 15% drop in daytime testosterone levels2. Additionally, consuming a Mediterranean-style diet can help maintain weight, protect against insulin resistance, and potentially raise testosterone levels2.
Men who are obese are much more likely to have low levels of testosterone, and having excess abdominal fat can lead to higher production of the enzyme aromatase, which converts testosterone into estradiol1. Over a 10-year period, the risk for developing abnormally low testosterone levels more than doubles in individuals with diabetes3. By making informed choices about nutrition, exercise, stress management, and lifestyle factors, men can naturally support their testosterone production and overall well-being.
Key Takeaways:
- Testosterone is essential for men’s sexual function, muscle development, and overall health.
- Testosterone levels naturally decline with age, but lifestyle changes can help boost them.
- Strength training, adequate sleep, and a balanced diet are key for supporting testosterone production.
- Obesity, diabetes, and excess abdominal fat can negatively impact testosterone levels.
- Making informed choices about nutrition, exercise, and stress management can naturally support testosterone levels and overall well-being.
Understanding Male Testosterone
Testosterone, a steroid hormone primarily produced in the testicles, plays a crucial role in male development and overall health. It is the driving force behind the physical changes that occur during puberty, such as muscle growth, voice deepening, and the development of male hair patterns4. Testosterone is also essential for maintaining bone density, muscle mass, and libido in adult males4.
What is Testosterone?
Testosterone is a vital hormone that belongs to the androgen group. In males, it is mainly produced by the Leydig cells in the testicles4. The hypothalamic-pituitary-gonadal axis regulates testosterone production, with luteinizing hormone (LH) stimulating the Leydig cells to convert cholesterol into testosterone4. Normal testosterone levels in adult males range from 300 to 1,000 ng/dL or 10 to 35 nmol/L5.
Testosterone levels naturally decline with age, which can lead to various symptoms associated with low testosterone or testosterone deficiency. These symptoms may include decreased libido, reduced muscle mass, increased body fat, and decreased bone density4.
The Role of Testosterone in Men’s Health
Testosterone is essential for the development and maintenance of male characteristics. It stimulates the growth of the penis and testes during puberty, as well as the production of sperm (spermatogenesis)4. Testosterone also promotes the development of secondary male characteristics, such as facial and body hair growth, vocal cord thickening, and voice deepening4.
In addition to its role in sexual development, testosterone has a significant impact on overall health. It helps maintain muscle mass, bone density, and red blood cell production (erythropoiesis)4. Low testosterone levels can lead to various health issues, including:
- Decreased libido and erectile dysfunction
- Reduced muscle mass and strength
- Increased body fat, particularly abdominal fat
- Decreased bone density and increased risk of osteoporosis
- Fatigue, depression, and mood changes
Maintaining optimal testosterone levels is crucial for men’s health and well-being. Factors that can contribute to decreased testosterone levels include chronic illness, pituitary gland abnormalities, brain hormone control issues, low thyroid function, testicular diseases, obesity, sleep problems, and chronic stress5. If you suspect you may have low testosterone symptoms or testosterone deficiency, consult with a healthcare professional for proper diagnosis and treatment options.
Symptoms of Low Testosterone
Low testosterone, also known as testosterone deficiency, can manifest through various symptoms in men. These symptoms may vary depending on the age at which the deficiency occurs. In adults assigned male at birth (AMAB), common symptoms of low testosterone include reduced sex drive, erectile dysfunction, loss of armpit and pubic hair, shrinking testicles, hot flashes, low or zero sperm count causing male infertility, depressed mood, difficulties with concentration and memory, increased body fat, enlarged male breast tissue (gynecomastia), decrease in muscle strength and mass, as well as decrease in endurance6.
Children assigned male at birth who experience low testosterone may exhibit slowed growth in height, reduced development of pubic hair, reduced growth of penis and testicles, less voice deepening, and lower-than-normal strength and endurance6. Beginning around age 30 to 40, testosterone levels in men start to decrease naturally7.
It is important to note that some men with low testosterone may not display any noticeable symptoms7. However, if left untreated, testosterone deficiency can lead to more severe health issues, such as osteoporosis and cardiovascular disease. Men experiencing symptoms of low testosterone should consult a healthcare professional for proper diagnosis and treatment options.
Symptoms of low testosterone in men may include low sex drive, problems with erections, low sperm count, insomnia, decrease in muscle size and strength, bone loss, increase in body fat, depression, and trouble concentrating7.
The causes of low testosterone can be divided into two categories:
- Primary hypogonadism (testicular disorder): This can be caused by congenital conditions such as anorchia, cryptorchidism, Leydig cell hypoplasia, Klinefelter’s syndrome, Noonan syndrome, and myotonic dystrophy, or acquired conditions such as testicle injury or removal, orchitis, chemotherapy or radiation therapy to the testicles, certain tumors, and anabolic steroid use6.
- Secondary hypogonadism (pituitary/hypothalamus dysfunction): Congenital conditions that can lead to this include isolated hypogonadotropic hypogonadism, Kallmann syndrome, and Prader-Willi syndrome, while acquired conditions include hypopituitarism, hyperprolactinemia, iron overload (hemochromatosis), brain or head injury, Cushing’s syndrome, cirrhosis of the liver, kidney failure, HIV/AIDS, alcohol use disorder, poorly managed diabetes, obesity, obstructive sleep apnea, and certain medications6.
Late-onset hypogonadism (LOH) is a type of secondary male hypogonadism that results from normal aging and is more common in individuals assigned male at birth with Type 2 diabetes, overweight, and obesity6. In one study, 30% of overweight individuals assigned male at birth had low testosterone, compared to only 6% of those with normal weight6. Another study found that 25% of individuals assigned male at birth with Type 2 diabetes had low testosterone, compared to 13% of those without diabetes6.
Importance of Optimal Testosterone Levels
Maintaining healthy testosterone levels is crucial for men’s overall well-being and quality of life. Testosterone, the primary male sex hormone, plays a vital role in various physiological functions, including sexual health, muscle mass, bone density, and emotional well-being. Testosterone levels naturally peak during adolescence and early adulthood, and then typically decline about 1% per year after the age of 30 or 408.
Optimal testosterone levels contribute to a range of benefits for men’s health. Research has shown that healthy testosterone levels are essential for maintaining libido, erectile function, and overall sexual satisfaction. Additionally, testosterone helps to preserve muscle mass, strength, and bone density, reducing the risk of osteoporosis and frailty as men age8.
Benefits for Sexual Function
One of the most well-known benefits of optimal testosterone levels is improved sexual function. Testosterone plays a key role in regulating libido, erectile function, and spermatogenesis. Men with low testosterone levels may experience a decrease in sex drive, difficulty achieving or maintaining erections, and reduced semen volume8. Testosterone replacement therapy may improve sexual function to some extent in men with hypogonadism, a condition characterized by low testosterone production due to issues with the testicles or the pituitary gland8.
Impact on Disease Risk and General Health
Beyond sexual health, optimal testosterone levels have a profound impact on overall disease risk and general health. Low testosterone levels have been associated with an increased risk of several chronic conditions, including:
- Obesity
- Metabolic syndrome
- Type 2 diabetes
- Cardiovascular disease
Maintaining healthy testosterone levels can help mitigate these risks and promote better overall health. Testosterone helps to regulate body composition, promoting lean muscle mass and reducing body fat accumulation. Some physical changes associated with low testosterone levels include increased body fat, reduced muscle bulk, decreased bone density, and body hair loss8.
Moreover, optimal testosterone levels contribute to improved mood, mental well-being, and cognitive function. Low testosterone levels can lead to emotional changes such as decreased motivation, reduced self-confidence, feelings of sadness or depression, and difficulty concentrating8. Maintaining healthy testosterone levels may help alleviate these symptoms and enhance overall quality of life.
While testosterone replacement therapy can be an effective treatment option for men with diagnosed hypogonadism, it is essential to weigh the potential risks and benefits carefully. Risks of testosterone therapy for normal aging include worsening sleep apnea, acne, prostate issues, enlarged breasts, reduced sperm production, increased risk of blood clot formation, and a potential increase in heart disease risk8. It is crucial to consult with a healthcare provider to discuss individual needs and determine the most appropriate course of action, with testosterone levels being measured at least twice before recommending therapy8.
Exercise and Weightlifting for Testosterone Boost
Engaging in regular exercise, especially resistance training and high-intensity interval training (HIIT), can be an effective way to naturally boost testosterone levels in men. A combination of aerobic and resistance exercises not only supports healthy testosterone production but also helps prevent common diseases such as heart disease and cancer9. By incorporating these types of workouts into your routine, you can take advantage of the natural testosterone boosters that exercise provides.
Resistance Training and Its Effects
Resistance training, particularly weightlifting, has been shown to increase testosterone levels in men both immediately after exercise and over time. A 1983 study revealed that men experience significant increases in testosterone levels after lifting weights, while women experience almost no increase9. More recent studies have confirmed these findings, with a 2007 study demonstrating that men engaging in strength/resistance training 3 days a week for 4 weeks experienced increases in testosterone levels both immediately after exercise and over time9. Moreover, a 2012 study pointed out that men who exercised regularly had higher testosterone levels compared to sedentary men9.
The effects of resistance training on testosterone levels have been studied extensively, with numerous research papers highlighting its benefits10. These studies have explored various aspects of resistance training, including the hormonal and growth factor responses to heavy resistance exercise protocols, acute hormonal responses in elite junior weightlifters, and the importance of physiologically elevated hormone levels in short-term strength training10.
For those looking to optimize their testosterone levels through exercise, incorporating resistance training into their workout is a proven strategy. By engaging in regular weightlifting sessions, men can take advantage of the natural testosterone-boosting effects of this type of exercise.
High-Intensity Interval Training (HIIT)
In addition to resistance training, high-intensity interval training (HIIT) has also been shown to increase free testosterone levels more significantly than standard cardio exercises in men9. HIIT involves short bursts of intense exercise followed by periods of rest or lower-intensity activity, making it a time-efficient and effective way to boost testosterone production.
Several studies have investigated the effects of HIIT on testosterone levels, including the impact of high-intensity exercise on leptin and testosterone concentrations in well-trained males and the acute effects of high-intensity interval, resistance, or combined exercise protocols on testosterone-cortisol responses in inactive overweight individuals10. These findings suggest that HIIT can be a valuable addition to a testosterone-boosting exercise regimen.
Interestingly, while HIIT has been found to increase testosterone levels in men, it has been shown to reduce testosterone levels in women, highlighting the different hormonal responses between sexes9.
It is important to note that while resistance training and HIIT are effective natural testosterone boosters, there is no evidence suggesting that cardio exercises significantly impact testosterone levels. In fact, excessive cardio may even reduce testosterone levels9.
| Exercise Type | Effect on Testosterone Levels |
|---|---|
| Resistance Training (Weightlifting) | Increases testosterone levels in men both immediately after exercise and over time |
| High-Intensity Interval Training (HIIT) | Increases free testosterone levels more significantly than standard cardio exercises in men |
| Cardio Exercises | No significant impact on testosterone levels; excessive cardio may reduce levels |
By incorporating a combination of resistance training and HIIT into your exercise routine, you can effectively harness the power of these natural testosterone boosters to support your overall health and well-being.
Nutrition for Male Testosterone Support
Proper nutrition plays a vital role in maintaining healthy testosterone levels in men. A well-balanced diet with the right balance of protein, fat, and carbohydrates can support optimal hormone production. Studies link low-fat diets to low testosterone production11, highlighting the importance of including healthy fats in your diet.
Protein, Fat, and Carb Balance
To support testosterone levels, focus on consuming adequate protein from sources like lean meats, fish, eggs, nuts, and tofu. These protein-rich foods provide the building blocks necessary for hormone synthesis. Healthy fats are also essential for testosterone production. Include sources like extra-virgin olive oil, which a small 2013 study indicated may boost serum testosterone levels in healthy adults11. Avocados and fatty fish are other excellent sources of healthy fats. When it comes to carbohydrates, opt for complex carbs from whole grains, fruits, and vegetables, while minimizing refined sugars and processed foods.
Foods to Include and Avoid
Certain foods have been shown to have potential testosterone-boosting properties. A 2019 study found that onion and onion extract can support hormone production, increase antioxidant activity, and may raise overall testosterone levels11. Other foods to include in your diet are pomegranates and ginger, which have shown potential to increase testosterone production based on test tube and animal studies11. In fact, at the end of a study period, participants displayed an average 24% increase in salivary testosterone levels after consuming pomegranate11.
On the other hand, there are foods to avoid or limit for optimal testosterone health. Excessive alcohol consumption can markedly reduce testosterone levels and impair sexual function1211. Studies indicate a drop in testosterone levels as quickly as 30 minutes after alcohol consumption12. It’s also wise to minimize processed foods, excessive sugar, and food dyes, as they can negatively impact overall health and hormone balance.
Incorporating a variety of nutrient-dense foods, such as green tea, multicolored fruits and vegetables, Brazil nuts, ground flax seeds, and soy products, can further support testosterone health and overall well-being.
While a healthy diet is crucial for maintaining testosterone levels, it’s important to note that around 25% of testosterone supplements had data to support their claims, and around 10% contained ingredients that may negatively affect testosterone, according to a 2020 study11. Therefore, it’s essential to prioritize whole foods and consult with a healthcare professional before considering any testosterone supplements.
By focusing on a well-balanced diet rich in protein, healthy fats, and complex carbohydrates, while incorporating testosterone-supporting foods and minimizing alcohol and processed foods, men can create a solid nutritional foundation for optimal hormone health.
Stress Management and Cortisol Reduction
Chronic stress can have a detrimental effect on testosterone levels in men, particularly as they age. When the body is under stress, it produces increased amounts of the hormone cortisol, which can interfere with testosterone production. Managing stress effectively is crucial for maintaining healthy testosterone levels and overall well-being.
The Testosterone-Cortisol Relationship
Testosterone and cortisol have an inverse relationship, often functioning in a seesaw-like manner. As cortisol levels rise in response to stress, testosterone levels tend to decrease13. A study involving 120 male participants aged 18-40 years (mean age 22.50 years) investigated the effects of testosterone on stress reactivity13. Participants were randomly assigned to receive either a 150-mg dose of testosterone gel or a placebo, with 60 participants in each group13. The results showed that testosterone significantly increased cortisol and negative affect in response to a social-evaluative stressor13.
Research by Puiu et al. (2019) observed serum testosterone and cortisol concentrations after a single-dose administration of 100-mg transdermal testosterone in healthy men14. Smith et al. (2005) provided prospective evidence from the Caerphilly study on the relationship between cortisol, testosterone, and coronary heart disease14. Tirabassi et al. (2013) explored the implications of testosterone on cardiovascular risk14. These studies highlight the complex interplay between stress, cortisol, and testosterone, emphasizing the importance of stress management for maintaining optimal hormone balance and overall health.
Stress-Relieving Techniques
Engaging in regular stress-relieving practices can help reduce cortisol levels and support healthy testosterone production. Some effective techniques include:
- Exercise: Regular physical activity, particularly resistance training and high-intensity interval training (HIIT), can help reduce stress and boost testosterone levels.
- Meditation and deep breathing: Practicing mindfulness and deep breathing exercises can promote relaxation and lower cortisol levels.
- Adequate sleep: Prioritizing quality sleep is essential for regulating stress hormones and supporting testosterone production.
- Hobbies and social support: Engaging in enjoyable activities and maintaining strong social connections can help alleviate stress and promote overall well-being.
By incorporating these stress-relieving techniques into daily life, men can effectively manage cortisol levels, support healthy testosterone production, and enhance their overall health and vitality as they age. Vermeulen et al. (1996) discussed the influence of certain biological indexes on sex hormone-binding globulin and androgen levels in aging or obese males, highlighting the importance of lifestyle factors in maintaining optimal hormone balance14.
Vitamin D and Testosterone Levels
Vitamin D deficiency has been recognized as a significant public health issue, with insufficient levels linked to various adverse health outcomes, including osteoporosis, autoimmune diseases, cardiovascular disorders, and certain cancers15. Recent research has also explored the potential connection between vitamin D and testosterone levels in men, suggesting that maintaining optimal vitamin D status may be a natural way to support healthy testosterone production.
A comprehensive review of the literature on vitamin D and testosterone levels in adult males initially identified 354,235 articles, which were then filtered down to 18 relevant studies for evaluation15. These studies, conducted in various countries such as Austria, Iran, China, Malaysia, Korea, Dutch, and the USA, included sample sizes ranging from 62 to 4254 adult males15.
While the findings from these studies showed some heterogeneity, with some reporting a positive correlation between vitamin D levels and testosterone and others not finding a significant association15, several studies have noted promising results. In a 2012 study, a positive association was found between concentrations of 25(OH)D and total testosterone (TT) and free testosterone (FT), suggesting a linear association at lower levels that plateaued at higher ones16. Similarly, a 2015 study found that serum vitamin D concentrations significantly predicted total testosterone in young, active men16.
Interestingly, the relationship between vitamin D and testosterone has been observed in both men and women. A cross-sectional study noted a positive correlation between serum 25(OH)D concentrations and total testosterone levels in women16. Additionally, men who received a high-dose vitamin D supplement were found to have increased total testosterone levels16.
Men with vitamin D deficiency were found to have reduced testosterone production, indicating a correlation between vitamin D levels and testosterone17.
A study involving 300 healthy men with normal testosterone production found that those with low vitamin D and high parathyroid hormone concentrations had a lower ratio of testosterone to LH, indicating reduced testosterone production when vitamin D levels are low17. Furthermore, when exposed to activated vitamin D, testicular tissue from men who had a testicle removed due to cancer produced more testosterone, demonstrating a direct impact of vitamin D on testosterone production17.
While the effects of vitamin D supplementation on testosterone levels have been inconclusive, with limited evidence of significant changes in total testosterone but potential influences on sex hormone-binding globulin and free testosterone levels15, maintaining optimal vitamin D levels through regular sun exposure or supplementation under the guidance of a healthcare professional may be a natural way to support healthy testosterone production.
| Vitamin D Status | Percentage of Americans (2011) |
|---|---|
| At risk for vitamin D inadequacy | 25% |
| Vitamin D deficient | 8% |
| Optimal vitamin D levels (InsideTracker users) | 14% |
Note: Excess vitamin D due to sunlight exposure and supplements can lead to kidney problems and nausea16. Always consult with a healthcare professional before starting any supplementation regimen.
Potential Supplements for Testosterone Support
While lifestyle changes like exercise and a balanced diet are crucial for maintaining optimal testosterone levels, certain supplements may provide additional support. However, it’s essential to approach supplements with caution and consult a healthcare professional before starting any new regimen.
Zinc Supplementation
Zinc is a vital mineral that plays a role in testosterone production. Studies have shown that zinc supplementation can increase testosterone levels, particularly in individuals who are deficient in this mineral18. Supplements contained a median of 272% of the recommended daily allowance (RDA) for zinc18. However, it’s important to note that excessive zinc intake can lead to adverse effects, and some products may exceed the US Food and Drug Administration’s Upper Tolerable Intake Level (UL)18.
Herbal Supplements: Saw Palmetto, Ginger, Ashwagandha
Several herbal supplements have been traditionally used to support testosterone levels and overall male health. Saw palmetto, ginger, and ashwagandha are among the most popular options. While some studies suggest potential benefits, more research is needed to confirm their effectiveness and safety.
A review of “T booster” supplements found that 90% claimed to boost testosterone, 50% claimed to improve libido, and 48% claimed to make users feel stronger18. However, only 24.8% of the supplements had data showing an actual increase in testosterone levels, while 10.1% showed a decrease, and 18.3% showed no change18. Surprisingly, 61.5% of the supplements had no data on their effect on testosterone at all18.
| Supplement | Median % of RDA |
|---|---|
| Vitamin B12 | 1,291% |
| Vitamin B6 | 807.6% |
| Zinc | 272% |
| Vitamin B5 | 200% |
| Vitamin B3 | 187.5% |
The most common components found in testosterone supplements were zinc, fenugreek extract, vitamin B6, Tribulus, magnesium, boron, diindolemethane, Eurycoma longifolia extract, and Maca extract18. On average, each supplement contained 8.3 different components18.
When considering testosterone supplements, it’s crucial to remember that natural methods, such as maintaining a healthy weight, exercising regularly, and getting enough sleep, can significantly impact testosterone levels19. Lifestyle interventions, including diet and exercise, have been shown to naturally boost testosterone production19.
Sleep Quality and Testosterone Production
Getting a good night’s sleep is crucial for maintaining optimal testosterone levels in men. The majority of daily testosterone release occurs during sleep, with the highest levels around 8 a.m. and the lowest around 8 p.m2021.
Sleep fragmentation and obstructive sleep apnea are associated with reduced testosterone levels2022. In fact, studies have shown that insufficient sleep or sleep disorders like sleep apnea may decrease testosterone levels by 10-15% in healthy young males after a week of sleeping less than five hours per night21.
Rapid eye movement (REM) sleep is particularly important for testosterone secretion in normal men22. In a study where participants’ sleep was restricted to 5 hours per night for 8 nights, they lost an average of 1 hour and 3 minutes of REM sleep during each restricted night, resulting in lower testosterone levels during waking hours20.
Low testosterone in men can cause insomnia-like problems, including difficulty falling asleep or staying asleep, and has symptoms such as loss of muscle or bone mass, decreased sex drive, and problems with concentration21. On the other hand, high testosterone levels are less likely to cause sleep-related symptoms in males21.
Aiming for 7-9 hours of high-quality sleep each night is essential for maintaining healthy testosterone levels and overall well-being.
Obstructive sleep apnea (OSA) has been associated with low testosterone levels, and OSA treatment, such as continuous positive airway pressure (CPAP) therapy, can potentially increase testosterone levels2221. However, high-dose testosterone replacement therapy may interfere with sleep and increase the risk of obstructive sleep apnea in untreated individuals21.
| Sleep Duration | Effect on Testosterone Levels |
|---|---|
| 7-9 hours per night | Maintains healthy testosterone levels |
| <5 hours per night for 1 week | Decreases testosterone levels by 10-15% |
In conclusion, prioritizing sleep quality and aiming for 7-9 hours of uninterrupted sleep each night can help support healthy testosterone production in men. If you consistently experience poor sleep or suspect you may have a sleep disorder, consult with a healthcare professional to address these issues and maintain optimal testosterone levels.
Avoiding Estrogen-Like Chemicals and Alcohol
When it comes to boosting testosterone levels naturally, it’s important to consider not only what you put into your body but also what you should avoid. Two major factors that can negatively impact testosterone production are exposure to estrogen-like chemicals and excessive alcohol consumption. By minimizing your contact with these substances, you can help maintain optimal hormone balance and support your body’s natural testosterone boosters.
Minimizing Exposure to BPA and Parabens
Many everyday products, such as plastic containers and personal care items, contain chemicals that mimic the effects of estrogen in the body. Bisphenol-A (BPA) and parabens are two common examples. Some cell research suggests that exposure to these xenoestrogens, found in many plastics, may increase the risk of cancer and endocrine disorders23. To reduce your exposure, opt for BPA-free water bottles and food containers, and choose personal care products that are labeled as paraben-free. These simple changes can help minimize the potential impact on your testosterone levels.
Moderating Alcohol Consumption
While enjoying a drink or two with friends may seem harmless, excessive alcohol consumption can have a significant impact on your testosterone levels. Heavy alcohol consumption results in reduced testosterone levels in the blood24. In fact, chronic alcohol misuse can lead to low testosterone and increased estrogen23. Studies have shown that 72 percent of men with advanced alcoholic cirrhosis exhibited decreased libido and sexual potency, while 75 percent experienced testicular atrophy24. Impotence was prominent in the majority of subjects with alcohol abuse, especially among those with greater liver damage24. To support healthy testosterone levels, it’s best to moderate your alcohol intake and limit consumption to no more than two drinks per day.
FAQ
What is testosterone, and why is it important for men’s health?
What are the symptoms of low testosterone levels in men?
How can I boost my testosterone levels naturally?
What types of exercises are best for increasing testosterone levels?
Are there any specific foods or nutrients that can help support testosterone production?
Can vitamin D deficiency affect testosterone levels?
Are there any supplements that can help boost testosterone levels?
How does sleep affect testosterone production?
Can exposure to certain chemicals affect testosterone levels?
Does alcohol consumption impact testosterone levels?
Source Links
- 5 All-Natural Ways to Boost Your Testosterone – https://www.houstonmethodist.org/blog/articles/2021/apr/5-all-natural-ways-to-boost-your-testosterone/
- Natural Ways to Boost Testosterone – https://www.webmd.com/men/ss/slideshow-low-testosterone-natural-boost
- Improving Low Testosterone Naturally – https://www.va.gov/WHOLEHEALTHLIBRARY/docs/Improving-Low-Testosterone-Naturally.pdf
- Physiology, Testosterone – StatPearls – NCBI Bookshelf – https://www.ncbi.nlm.nih.gov/books/NBK526128/
- Testosterone Information | Mount Sinai – https://www.mountsinai.org/health-library/tests/testosterone
- Low Testosterone (Low T): Causes, Symptoms & Treatment – https://my.clevelandclinic.org/health/diseases/15603-low-testosterone-male-hypogonadism
- Could you have low testosterone?: MedlinePlus Medical Encyclopedia – https://medlineplus.gov/ency/patientinstructions/000722.htm
- Testosterone therapy: Potential benefits and risks as you age – https://www.mayoclinic.org/healthy-lifestyle/sexual-health/in-depth/testosterone-therapy/art-20045728
- Exercises That Increase Testosterone Levels, Plus Those That Don’t – https://www.healthline.com/health/does-working-out-increase-testosterone
- Various Factors May Modulate the Effect of Exercise on Testosterone Levels in Men – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7739287/
- The best foods to boost low testosterone – https://www.medicalnewstoday.com/articles/323759
- 8 Ways to Increase Your Testosterone Levels Naturally – https://www.healthline.com/nutrition/8-ways-to-boost-testosterone
- Exogenous testosterone enhances cortisol and affective responses to social-evaluative stress in dominant men – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5798202/
- Stress Induced Cortisol Release Depresses The Secretion of Testosterone in Patients With Type 2 Diabetes Mellitus – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9830570/
- Association Between Vitamin D Deficiency and Testosterone Levels in Adult Males: A Systematic Review – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10518189/
- Can Vitamin D Restore Low Testosterone Levels? – Unlocking Insights – Explore Our Articles – https://www.insidetracker.com/a/articles/can-vitamin-d-restore-low-testosterone
- Vitamin D increases testosterone production – https://sciencenews.dk/en/vitamin-d-increases-testosterone-production
- ‘Testosterone Boosting’ Supplements Composition and Claims Are not Supported by the Academic Literature – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6920068/
- The Best Testosterone Boosters for Men Over 50 – https://www.webmd.com/healthy-aging/the-best-testosterone-boosters-for-men-over-50
- Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy MenFREE – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4445839/
- The Link Between Sleep and Testosterone | Sleep Foundation – https://www.sleepfoundation.org/physical-health/sleep-and-testosterone
- The relationship between sleep disorders and testosterone in men – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3955336/
- Anti-estrogen diet for men: What to eat and avoid – https://www.medicalnewstoday.com/articles/323224
- Alcohol’s Effects on Male Reproduction – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6761906/
