Boosting Testosterone Naturally: The Ultimate Guide

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Reviewed by Denise Asafu-Adjei, M.D., MPH

A few Years Back, PN Co-founder John Berardi, PhD, Posted a Shirtless Photo of Himself on His 47th Birthday

He called it his “anti-regress pic” and thanked 30 years of squats, deadlifts, presses, and chin-ups—among other exercises—for his chiseled six-pack, pumped chest, and bulging biceps.

The question many commenters posed:

“Are you on testosterone?”

Dr. Berardi explained in a follow-up post that while he wasn’t against testosterone replacement therapy (TRT) for people who needed it, he himself was not on this therapy, and his testosterone levels were boringly “normal.” He also offered some thought-provoking ideas about testosterone and aging.

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Testosterone and Aggression

Many people assume that, in high amounts, testosterone turns men into pushy, road-rage-fueled jerks. However, the association between the hormone and behavior is much more complex.

As it turns out, both too much and too little testosterone can lead to irritability.

In addition, the link between testosterone and aggression depends a lot on someone’s personality, upbringing, context, social norms, and more.

For example, in one experiment, researchers asked forty young men to play a video game that involved accepting and rejecting offers from a proposer. If someone deemed the proposal too low, they could reject the offer and punish the person for making such a substandard ask. Alternatively, if they considered…

7 Evidence-Based Ways to Optimize Testosterone… Naturally

On the Internet, if you look for ways to boost testosterone through lifestyle, you’ll quickly become inundated with supplement recommendations and lists of T-boosting and T-harming foods.

However, research-supported ways to optimize testosterone generally center on the fundamental dietary and lifestyle measures you’ve long heard are good for you.

They include the following:

Testosterone Optimizer #1: Make sure you’re eating enough.

Your body prioritizes thinking (your brain) and movement (your muscles) above sex (your reproductive organs).

Think about it this way: If there was a famine, the last thing you’d need is another mouth to feed.

So, when you chronically burn more calories than you consume, hormone levels generally drop. (This is true in both men and women.)

“A lot of men in their 20s and 30s come to me about their low testosterone levels and their low testosterone symptoms,” says Dr. Berardi. “These are mostly guys who prioritize exercise. They work out a lot and watch what they eat. In other words, they are men experiencing…

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Conclusion

In conclusion, testosterone plays a crucial role in male sexual characteristics and overall health. While declining testosterone levels are a natural part of aging, low testosterone levels can have significant negative impacts on health, including bone and cardiovascular health. It is essential to consult with a healthcare professional specializing in men’s health to address any symptoms of low testosterone and determine the appropriate course of action.

FAQs

1. Are declining testosterone levels normal?

Declining testosterone levels are a natural part of the aging process for men. However, significant declines that lead to symptoms of hypogonadism should be addressed with the help of a healthcare professional.

2. Do testosterone-boosting supplement regimens actually work?

While some supplements may support testosterone levels in individuals with deficiencies, it is important to address the root cause of low testosterone and consult with a healthcare professional before starting any supplement regimen.

3. Who benefits from testosterone therapy—and who doesn’t?

Individuals with diagnosed hypogonadism or low testosterone levels that impact their quality of life may benefit from testosterone therapy. However, not all men with symptoms of low testosterone will require or benefit from testosterone therapy, and a thorough evaluation is necessary.

4. How can I optimize my testosterone levels naturally?

Optimizing testosterone levels naturally involves maintaining a healthy lifestyle, including adequate nutrition, quality sleep, regular exercise, healthy body fat levels, stress management, and ensuring adequate mineral intake like zinc. Consulting with a healthcare professional specializing in men’s health is also recommended to address any underlying issues.

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