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Naturally Boost Testosterone: Do's & Don'ts for Balanced Testosterone
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Table of contents
- What testosterone has to do with your well-being
- How does testosterone deficiency manifest in men?
- Can you still conceive with testosterone deficiency?
- Does testosterone deficiency also affect women?
- Too little testosterone in the body: How is testosterone deficiency treated?
- Testosterone boosters and killers at a glance
- Don'ts: What lowers your testosterone levels
- Ignoring warning signs
- Constantly being in stress mode
- Treating sleep as secondary
- Being too casual with alcohol and nicotine
- Taking environmental factors lightly
- Do's: Increase testosterone production naturally
- Aim for a healthy weight
- Exercise regularly and reduce stress
- Get enough sleep
- Which natural remedies increase testosterone? Antioxidant diet as the key
- Keep an eye on vitamin D levels
- Increase testosterone: Naturally, gently, and suitable for your daily life
- Sources & Bibliography
What testosterone has to do with your well-being
For men who want to stay fit, keep a clear head, and feel comfortable in their bodies, testosterone levels play a key role. Testosterone is primarily produced in the testes and belongs to the male sex hormones (a form of steroids). The hormone not only influences libido, the development of male sexual characteristics, and fat metabolism, but also your physical performance, psychological well-being, and metabolism.
Are you often tired even though you get enough sleep, have less desire for sex, and find that training suddenly feels harder than a few years ago? This could be due to job stress or your age. However, a declining testosterone level could also be behind it.
Reading tip: Do you want to know everything about testosterone and sperm quality? In our comprehensive Guide to Men's Health, you'll find in-depth background knowledge on the subject. There, you'll learn, for example, how various studies classify the role of micronutrients in connection with testosterone.
How does testosterone deficiency manifest in men?
There are various signs that could indicate your body is lacking testosterone. Some men report fatigue and lack of drive and find it difficult to motivate themselves even for small everyday activities. Others complain of depressive moods, concentration difficulties, and mood swings. Since testosterone also has anti-inflammatory effects, a deficiency can promote inflammatory diseases such as rheumatism or asthma.
The following list of additional symptoms shows how diverse the effects of testosterone deficiency can be:
- Decrease in muscle mass
- Increase in weight and abdominal fat
- Reduced libido and erectile dysfunction
- Low bone density
- Chronic fatigue and sleep problems
- Excessive sweating and hot flashes
- Flabby, dry skin
- Less body hair and hair loss
- Enlarged breasts
- Anemia
In the long term, untreated testosterone deficiency therefore carries serious risks: for example, low bone density can lead to osteoporosis, while an increase in abdominal fat can result in insulin resistance. In addition, there are cardiovascular diseases. Testosterone deficiency occurs in up to 30% of men over 40. Men with obesity, diabetes, or metabolic syndrome can be particularly affected.¹
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Is one still fertile with a testosterone deficiency?
While low testosterone in the body affects various processes and your well-being, your fertility is not at risk due to a deficiency. However, the chances of conceiving can decrease with your testosterone levels. This is because, on the one hand, the hormone influences sex drive, and on the other hand, testosterone deficiency can reduce the number and quality of your sperm.
Do women also experience testosterone deficiency?
It's a misconception that testosterone is purely a male hormone. The female body also produces small amounts of this sex hormone in the ovaries. In women, the hormone likewise influences libido, energy levels, muscle building, and bone mass growth. Some women are affected by testosterone deficiency during the hormonal changes in menopause.
In this article, however, we will focus on what men can do to balance their testosterone levels.
Too little testosterone in the body: How is testosterone deficiency treated?
Whether and how low testosterone can be treated depends on the causes. A distinction is made between pronounced and functional deficiency:
- A pronounced testosterone deficiency usually has physical triggers such as damage to the testicles or the brain. Men with a pronounced testosterone deficiency can start medical treatment in consultation with their doctor.
- A functional deficiency is often due to an unhealthy lifestyle. Affected individuals can improve their testosterone levels by addressing the causes and focusing on how routines and nutrition can promote their hormone balance.
Our guide shows you the specific do's and don'ts in everyday life and gives you tips on how to naturally increase your testosterone.
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Testosteron Boosters and Killers at a Glance
| Don’ts | Do’s |
|---|---|
| "Ignoring" symptoms | If you experience symptoms like exhaustion and lack of drive, get tested for deficiencies |
| Promoting obesity, too high a body fat percentage |
Strive for normal weight Waist circumference of maximum 94 cm |
|
Being chronically stressed increases cortisol levels, which lowers testosterone production |
Exercise regularly Combine strength and endurance, focus on strength and interval training |
|
Ignoring chronic sleep deprivation too short recovery periods at night lower testosterone levels |
Get enough sleep at least 7 hours per night for restful sleep |
|
Ignoring environmental pollution Plasticizers and pesticides are poison for testosterone |
Eat an antioxidant-rich diet oxidative stress harms testes and hormone production |
|
Consuming nicotine and alcohol can impair testicular and hormonal function |
Keep an eye on micronutrient status Focus on Vitamin D |
Don'ts: What lowers your testosterone levels
The easiest way to counteract or prevent a deficiency is to avoid typical testosterone killers. You should banish the following mindsets and habits from your everyday life, because they rob you of energy, libido and strength.
Wiping away warning signs
Persistent fatigue, diminishing muscle strength, reduced sex drive, or mood swings are typical signs that your hormone balance is out of whack. If you dismiss such complaints for months, you risk solidifying a testosterone deficiency and experiencing secondary problems like weight gain or weak bones.
Always take warning signs seriously. Your body is trying to tell you that something is wrong, even if testosterone isn't the reason for the changes.
Always being in stress mode
When under constant stress, the body releases more of the stress hormone cortisol. In the short term, this may feel like an extra energy boost. In the long term, however, stress harms your performance. This is because if cortisol levels remain elevated for a longer period, this inhibits testosterone production.³
Treat sleep as secondary
Your body produces testosterone primarily at night during deep and REM sleep phases. A lack of sleep shortens these recovery phases, which are important for your body. Sleep deprivation can negatively affect the production of your sex hormone: studies have shown that testosterone levels in young men already decreased by around 10 to 15% after just one week with only five hours of sleep per night.²
To be too casual about alcohol and nicotine
Regular, high alcohol consumption can impair testosterone production in the testes and unbalance your hormone levels.⁴ Tobacco consumption additionally damages blood vessels and can worsen the blood supply to the testes and genitals.⁵
Since alcoholic beverages and cigarettes also impair other bodily functions, moderate consumption or complete abstinence will in any case be a gain for your well-being.
To take environmental factors lightly
In addition to personal habits, environmental factors have also been suspected of influencing testosterone production for several years.⁶ These environmental factors include so-called endocrine disruptors. These chemicals can be found in many everyday products, for example, in the form of plasticizers in plastic packaging or in the form of pesticides on foods such as fruit and vegetables.
Tip: To protect your body from the influence of these chemicals, you can opt for organic products more often, thoroughly wash vegetables and fruits, and replace plastic bottles with stainless steel or glass drinking bottles.
Dos: Naturally increase testosterone production
Now you know what to avoid in your daily life. If abstaining is difficult for you and you'd rather actively do something for your testosterone levels, the following habits and tips will support you naturally.
Tip: In the MITOcare blog, you can learn how to naturally optimize your willpower.
Aim for a healthy weight
Balanced testosterone levels have a lot to do with your weight. In particular, the fat that accumulates around the abdominal organs disrupts hormone balance because it causes the body to convert testosterone into estrogens, leading to a decrease in testosterone levels. Nearly half of men with type 2 diabetes and pronounced abdominal fat tend to have low testosterone levels in old age, while men with normal metabolism are more likely to be spared.⁷
The good news: losing weight can make a big difference. Studies show that testosterone levels can gradually recover with every lost kilo and less abdominal fat. Experts also say that waist circumference is often more indicative than the Body Mass Index (BMI). A guideline here is 94 centimeters: above this waist circumference, men's risk of metabolic problems and hormonal imbalances increases.⁸
Exercise regularly and relieve stress
One of the simplest levers to naturally boost your testosterone levels and simultaneously reduce stress is exercise. The key is not to complete the perfect training program or become an extreme athlete. Much more effective is a mix of strength and endurance that fits into your daily routine:
- During strength training, your testosterone levels temporarily increase, especially when you train large muscle groups like legs and back. In the long term, more muscle mass also helps reduce belly fat.
- Endurance training like running is also important. However, the intensity should be rather moderate, as otherwise the body switches to energy-saving mode and also downregulates hormonal processes.
Practical tips for training and more testosterone
A proven approach is two to three training sessions per week, in which you combine strength and endurance training. For the strength component, multi-joint exercises with moderate to higher intensity are suitable, for example eight to twelve repetitions per set and 90 seconds of rest between sets.
For the endurance component, a moderate run or brisk walk for 20 to 40 minutes is often sufficient. You can supplement the training with short intervals in which you challenge your body a little more.
Using exercise as a stress buffer
Physical activity not only has a positive effect on your testosterone, but also helps to regulate the stress hormone cortisol. You can enhance this effect by combining your exercise program with a relaxation ritual. A short meditation, conscious breathing, or a small yoga session at the end of your workout will support stress reduction.
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A proven approach is two to three training sessions per week, in which you combine strength and endurance training. For the strength part, multi-joint exercises with moderate to higher intensity are suitable, for example, eight to twelve repetitions per set and a 90-second rest between training sets.
For the endurance part, a moderate run or brisk walk for 20 to 40 minutes is often sufficient. You can supplement your training with short intervals in which you challenge your body a bit more.
Use exercise as a stress buffer
Physical activity not only has a positive effect on your testosterone but also helps to regulate the stress hormone cortisol. You can enhance this effect by combining your exercise program with a relaxation ritual. A short meditation, conscious breathing, or a small yoga session at the end of your workout can support stress reduction.
Get enough sleep
If you prefer to take it easy, you can start by optimizing your sleep and thereby casually boosting your testosterone production. These tips can be easily integrated into your daily routine:
- Aim for 7 to 9 hours of sleep per night
- A dark, cool room with a maximum of 18 °C promotes uninterrupted sleep
- Avoid screen light directly before bed
- Ensure regular sleep times for stable hormone production
You can find more tips for better sleep on the MITOcare blog.
What natural remedies increase testosterone? Antioxidant-rich diet as a key
Whether you want to optimize your testosterone production or strengthen your cells, a balanced and antioxidant-rich diet is key:
- Oxidative stress damages testicular and sperm cells and disrupts hormone production.⁹ An antioxidant-rich diet with plenty of vegetables, fruits, and beneficial plant compounds helps limit this damage.
- Focus on fiber-rich, complex carbohydrates in foods like whole grains, legumes, fruits, and colorful vegetables. They keep your blood sugar stable and provide antioxidant plant compounds.
- Avoid large, sugary meals in the evening. They can spike blood sugar and insulin and disrupt sleep.
- Sugar, white flour, soft drinks, and juices should only be consumed occasionally, as they contribute to belly fat.
- Pay attention to good fats, found for example in foods like nuts, seeds, eggs, avocados, and high-quality oils.
Keep an eye on vitamin D levels
Various micronutrients play a role in testosterone production. For example, zinc and magnesium are considered important building blocks for a balanced testosterone level. Vitamin D is particularly well-studied: Studies show that men with vitamin D deficiency often also have low testosterone levels.¹⁰
However, providing more than the required amount does not make hormone production "infinitely increasable". Therefore, you should have your micronutrient status medically checked before taking targeted measures.
Boost testosterone: Naturally, gently, and in tune with your daily life
Our Dos & Don'ts show: You don't have to turn your life completely upside down to support your hormone balance. A conscious lifestyle with small steps can already make a big difference.
If you align exercise, nutrition, sleep, and stress management with your daily routine, it will not only benefit your testosterone levels but also your professional and private success, as you will have more energy, focus, and resilience at your disposal again.
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This article is based on carefully researched sources:
Sources & Bibliography
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- Leproult R, Van Cauter E. Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA. 2011;305(21):2173-2174. doi:10.1001/jama.2011.710
- Zueger R, Annen H, Ehlert U. Testosterone and cortisol responses to acute and prolonged stress during officer training school. Stress. 2023;26(1):2199886. doi:10.1080/10253890.2023.2199886
- Smith SJ, Lopresti AL, Fairchild TJ. The effects of alcohol on testosterone synthesis in men: a review. Expert Rev Endocrinol Metab. 2023;18(2):155-166. doi:10.1080/17446651.2023.2184797
- Svartberg J, Jorde R. Endogenous testosterone levels and smoking in men. The fifth Tromsø study. Int J Androl. 2007;30(3):137-143. doi:10.1111/j.1365-2605.2006.00720.x
- Ryu DY, Pang WK, Adegoke EO, Rahman MS, Park YJ, Pang MG. Bisphenol-A disturbs hormonal levels and testis mitochondrial activity, reducing male fertility. Hum Reprod Open. 2023;2023(4):hoad044. Published 2023 Nov 15. doi:10.1093/hropen/hoad044
- pharmazeutische-zeitung.de/abnehmen-hilft-gegen-testosteron-mangel-131200/
- aerzteblatt.de/archiv/andrologie-bauchumfang-korreliert-mit-testosteronspiegel-d323bd9b-e9f3-45d0-b0d0-e96e74faddf7
- Pavuluri H, Bakhtiary Z, Panner Selvam MK, Hellstrom WJG. Oxidative Stress-Associated Male Infertility: Current Diagnostic and Therapeutic Approaches. Medicina (Kaunas). 2024;60(6):1008. Published 2024 Jun 20. doi:10.3390/medicina60061008
- Pilz S, Frisch S, Koertke H, et al. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011;43(3):223-225. doi:10.1055/s-0030-1269854
