How to Increase Your Testosterone: Advanced Urology Medical Offices: Urologists

Testosterone: What It Is, Function & Levels

High stress levels lead to increased cortisol (the « stress hormone »), which can negatively impact testosterone production and contribute to infertility in men. Following a balanced diet and staying physically active are the first steps towards weight loss. Practice mindful eating and talk to your healthcare provider about how to improve your relationship with food. The hypothalamic-pituitary-gonadal axis regulates testosterone production, starting with the hypothalamus releasing gonadotropin-releasing hormone (GnRH). This stimulates the anterior pituitary to secrete luteinizing hormone and follicle-stimulating hormone, which act on the testes to produce testosterone. A 2010 study published in the journal Hormones and Behavior first suggested this when researchers evaluated the « dual-hormone hypothesis » clinically. They discovered that when cortisol is elevated, testosterone responds by elevating as well but soon after bottoms out at a much lower level than before cortisol kicked in.

This decline is concerning because strong research shows a link between low testosterone and obesity, increased disease risk, and premature death. Testosterone levels may drop as quickly as 30 minutes after you drink alcohol. Heavy alcohol use can lead to reduced testicular function and testicular atrophy.

With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. Note that the numbers in parentheses (1, 2, etc.) are clickable links to these studies. In other words, it’s a super hormone, one that keeps you big, strong and virile—and may well extend your life. On the flip side, there’s a small amount of evidence to suggest that abstinence can lead to a rise in testosterone, peaking after 7 days. However, more research is needed to truly understand the link between testosterone and abstinence.

Like sleep, stress affects your entire well-being — including your testosterone levels. But it’s not the only reason you might be looking to boost your testosterone levels. This steroid hormone can increase fat deposition, resulting in more conversion of testosterone to estrogen. Exercising, reducing stress, and getting enough sleep can all improve testosterone in the short term. However, long-term lifestyle changes are the best means of increasing levels. People have used ginger for medicinal and culinary purposes for centuries. Aside from anecdotal evidence, test tube and animal studies have found that ginger extract may help increase testosterone production.

Stress elevates the hormone cortisol, which is responsible for managing a variety of processes, including immune response and metabolism. This article will use the terms « male, » « female, » or both to refer to sex assigned at birth. Seeing and being evaluated by a doctor who specializes in men’s health can help you understand what might be causing your low testosterone. Cardio can be a long run, but it can also be walking at a brisk pace. For example, this can occur when people ingest chemicals, such as bisphenol A (BPA) or bisphenol S, from water in plastic bottles or reheated food in plastic containers. However, it is important to note this is still an emerging area of study. Leafy green vegetables are also rich in many other nutrients and can you inject too much testosterone help support a balanced diet.

Sleeping better also helps energize you during the day so that weight loss is easier. Good sleep and learning how to relax go hand in hand — and both boost testosterone levels. The body’s control centers for testosterone and cortisol, a stress hormone, are deeply intertwined. Physiological stressors, such as overexercising, can lead to increased cortisol and decreased testosterone. In essence, skimping on sleep reduced the men’s T levels by an amount that is equivalent to a drop caused by aging about 10 years. If you’re concerned about your T, here’s some solid, evidence-based information on testosterone and what you can do to raise the hormone.

Your diet should include plenty of vegetables and fruits and a balance of healthy fats, proteins, and complex carbohydrates. Research suggests that testosterone levels could be related to dietary fat intake. A 2019 study found that men with overweight and obesity who consumed meals high in fats experienced steep declines in testosterone in the hours after the meal. According to one 2022 study, chronic alcohol use can lead to low testosterone levels due to the effects it has on the body, including hormonal reactions and cell damage. The men in the study showed significant increases in salivary testosterone under exam stress, while the women had substantially decreased testosterone levels. People should aim to sleep at least seven to eight hours each night. Anyone having problems getting good quality sleep on a regular basis should talk with their doctor.

These appointments help detect any fluctuations in hormone levels early, allowing for quick adjustments to treatment. Consistent monitoring also helps identify and manage potential side effects, ensuring therapy remains safe and effective. Testosterone production in men follows a circadian rhythm, peaking during the first few hours of uninterrupted sleep. Sleep disorders, such as obstructive sleep apnea (OSA), disrupt this pattern and are linked to significantly lower testosterone levels, regardless of body mass index and age. Common issues in OSA, like sleep fragmentation and reduced sleep efficiency, interrupt the normal sleep-dependent testosterone cycle, leading to decreased levels. Testosterone also converts to dihydrotestosterone (DHT) in peripheral tissues, influencing protein expression and contributing to male characteristics like muscle mass and hair patterns.

When prescribed correctly, TRT can improve mood, sex drive, ability to get and keep an erection, bone density, muscle mass, and cognition. Natural methods to boost testosterone, such as consuming ginger, honey, onion, fenugreek, ashwagandha, and date palm pollen extract, show promise based on scientific research. However, more clinical studies are needed to confirm their efficacy and safety in humans.

And from that point on, it’s constantly working to turn you into an adult body. But it can reduce your overall wellbeing, affecting your sex drive, mood, and muscle growth. There are several natural ways to give your testosterone a boost and keep it from getting too low.