Introduction
If you’ve been feeling low energy, depressed, or simply unwell, you might have low testosterone levels. But what if you don’t even need to use TRT (Testosterone Replacement Therapy) to fix the problem? This post will explore how you can naturally increase your testosterone levels by changing your diet and lifestyle.
What does having low testosterone mean?
Low testosterone levels are associated with various symptoms, such as fatigue and a lack of libido. Some other symptoms include:
- Sleep disruption
- Depression
- Erectile dysfunction
- Loss of muscle mass
- Irritability
These symptoms can impact both your personal and professional life. Low testosterone can affect your ability to perform at work or in bed if left untreated.
Low testosterone can also affect how healthy you are; it has been shown that men with lower levels of this hormone have an increased risk of heart disease compared to their higher-testosterone counterparts. Men who suspect they may be experiencing symptoms due to low T levels should consult a doctor before taking any action—this way, they’ll be able to get diagnosed correctly to start treating themselves right away under optimal medical surveillance.
Why would you want to avoid TRT?
While TRT is effective, it may not be right for you. It’s important to consider the risks of this treatment before trying it out.
- Side effects, which include: acne, testicular atrophy (shrunken testicles), prostate enlargement in men, and gynecomastia (breast development)
- Safety: There are some concerns about long-term safety as studies have linked it to heart disease, liver damage, sleep apnea, and other health problems.
- Cost: Some insurance companies cover TRT, but if yours does not, you’ll have to pay for your treatment out-of-pocket. The cost will vary depending on whether you choose a prescription drug or injection method—but either way, you could be looking at $100-$1,200 per month for TRT.
Change your diet
You may be surprised that your diet can greatly impact your testosterone levels. To have optimal testosterone levels, try the following:
- Avoid sugar and refined carbohydrates.
- Eat more fruits and veggies.
- Drink plenty of water. You’ll eliminate excess weight and increase your energy level, which is important because low testosterone can cause fatigue.
- Eat more protein. After all, it’s an essential building block for muscle growth and repair. Good protein sources include meat or fish, dairy and eggs, and plant-based sources like beans, tofu, tempeh, and nuts.
- Avoid trans fats found in processed foods and baked goods. Trans fat contributes to heart disease by raising bad cholesterol levels and increases a person’s overall risk for stroke or cardiovascular disease.
Lift weights
While lifting weights can help increase testosterone levels, it’s important to approach this activity correctly. The key is lifting heavy weights to cause muscle hypertrophy—but not too heavy—to avoid injury and overtraining. You can always ask a trainer if you aren’t sure what training volume you should undergo for optimal results.
Get enough sleep
Did you know that sleep is also one of the most important factors determining your testosterone levels? Testosterone levels are highest during deep sleep; if you don’t get enough rest at night consistently, your body won’t be in optimal condition to produce enough T.
The importance of getting good quality sleep cannot be overstated—it impacts many other aspects of our health besides just testosterone levels:
- Your muscles need time to recover and grow while resting so they can do more work in the future.
- Your body will work harder than usual due to fatigue from inadequate recovery time, ultimately hindering your progress and muscle mass gain/maintenance.
Avoid stress
Stress can be a major cause of low testosterone. Stress leads to a lack of sleep, which in turn can decrease your T levels. Ocassionally, stress will also result in more food intake, leading to weight gain and obesity, which is another common cause of low testosterone.
Consider medications you might be taking that can reduce testosterone levels
Several medications are known to reduce testosterone in men, including:
- Selective Serotonin Reuptake Inhibitors (SSRIs) – examples include Prozac, Zoloft, and Paxil
- Antidepressants with mixed serotonin and norepinephrine activity – examples include Effexor and Cymbalta
- Tricyclic antidepressants (TCAs) – examples include Tofranil and Elavil
If you’re taking one of these medications, it’s important to address possible side effects with your doctor.
Conclusion
Testosterone is important for your health and should therefore be tested regularly, especially if you’re experiencing any testosterone imbalance-related symptoms. If you do happen to have low T levels, many factors must be considered before starting Testosterone Replacement Therapy. Make sure you’re getting enough sleep and following a healthy diet before making an appointment with your doctor. Also, don’t forget to discuss medications or supplements that might affect testosterone levels with them.