Author: Dr. Bonnie Brock, NMD, MPH, RD
Lately it seems like there is a new TRT (testosterone replacement therapy) clinic on every corner. On one hand, this increased interest in vitality and the de-stigmatization of men needing support with their virility is a blessing, but on the other hand, not all men are good candidates for TRT and having a qualified and knowledgeable practitioner help you with the process is important. Also, there are many other lifestyle factors to consider in order to boost testosterone naturally, whether or not you choose to begin a TRT program. Here are a few things anyone can do now to enhance testosterone function:
- Sleep – Sometimes as a doctor you have things you say so many times to patients throughout your day that you think maybe you should print it on a T-shirt. One of those things for me is “if you don’t sleep, you don’t heal”. I can extrapolate on that concept and also say, if someone is having disrupted sleep night and night, then their body is probably not making optimal levels of hormones and neurotransmitters. Sleep is a time when the body can cellularly reorganize itself, heal tissues and prepare to run the biochemical processes to make hormones, one of which is testosterone. Data shows that getting less than eight hours of sleep can reduce a man’s testosterone levels by as much as 15% the next day.
- Exercise – Strength training, or resistance training, is any type of movement or exercise that causes your muscles to contract against an outside force, like a weight or machine or band. Strength training has been proven to cause a temporary rise in testosterone levels for up to an hour. Repeated sessions can eventually boost testosterone overall. And don’t forget cardio exercise, which helps burn calories and control the next topic of discussion…weight.
- Maintain healthy weight – As many men age their testosterone levels tend to decrease and they tend to gain more belly fat. Body fat has an enzyme called aromatase that converts testosterone into estrogens. When someone has higher estrogen levels in their body, their hormonal system tells the body to slow down its production of testosterone.
- Avoid environmental endocrine disruptors – The Endocrine Society reports “ Animal and cellular studies have found that some phthalates block the effects of testosterone on the body’s organs and tissues. Men exposed to high levels of phthalates – endocrine-disrupting chemicals found in plastics and some personal care products – tended to have reduced levels of testosterone in their blood compared to those with lower chemical exposure.” Phthalates are commonly found in cosmetics and personal care products, such as shampoo, and lotion, packaging for many products, home products such as tablecloths, shower curtains, furniture upholstery, garden hoses, wires, and cables.
- Diet and alcohol – A diet with adequate protein, healthy fats and whole grains can help boost hormone production because all three macronutrients are needed to provide building blocks and energy.. While some foods, like soy, have generally been thought to decrease testosterone levels; most studies show this is not the case. Studies do however show that chronic, heavy alcohol consumption at more than 2 drinks per day, can decrease testosterone levels considerably and quickly. Research has found that testosterone can drop in as little as 30 minutes after alcohol consumption. So think twice before you plan a romantic evening that includes getting a little tipsy first.
