Testosterone is the primary male sex hormone, that beyond reproduction and sexual health also regulates muscle mass, bone density as well as physical and emotional health.
The natural, age related decline in testosterone levels is 1%-1.6% after age 30. Symptoms of low-T (hypogonadism) are decreased libido, ED, sarcopenia, (loss of muscle mass), increased body fat, low energy, brain fog, or depression.
25% of American men under 40 have low-T, that number goes up to 50% among those in their 50s and 60s. 95% of men are not diagnosed, thus the real numbers are likely higher. The global testosterone replacement market is worth $2 Billion in 2026 and expected to reach $3 Billion by early 2030.
Digital health care platforms, the Telehealth testosterone replacement therapy sector has experienced significant growth. These are direct-to-consumer, cash pay, subscription based businesses. Below are a few examples.
Even Tony Robbins with his “Lifeforce” has jumped on the bandwagon. His $8K weekend seminars are likely not selling well any more..
Note the deceptive wording. “If you’re 35, it is often low testosterone – not age”.
The message is: “if you are 35, you are old but if you subscribe to my service you can feel young again.”
Higher T levels help grow more muscle. Many young men turn to testosterone therapy to have the edge in the gym, fueled by images on social media and its influencers. The TRT companies are well aware of this, that’s why many of their ads feature young men. They just don’t mention the side effects.
Testosterone therapy introduces external hormones into the body. This causes the domestic testosterone production to diminish. If TRT is stopped, it can take a long time for the testes to start producing testosterone again.
Sometimes it doesn’t come back at all and this leads to a lifetime dependence on TRT, by way of weekly injections. Testicular shrinkage, hair loss, acne, fluid retention and mood swings are common for those on TRT. On the long term, excess testosterone can cause gynecomestia ( men’s boobs) and blood thickening (polycythemia).
There are 6 considerations for boosting testosterone naturally:
Healthy Food
Resistance Training
TCR Ratio
Supplements
Body Fat
Chemicals
Healthy Food
The definition of healthy food depends on who you ask. There are hundreds of diets and their followers all swear theirs is the best. Many people are drawn to extremes, only plants, carnivore, no carb, high carb, only fruit, etc.
However, most experts agree that the Mediterranean diet is one of the healthiest. It typically includes:
Abundant Plants: Fill half your plate with a variety of colorful vegetables and fruits.
Whole Grains: Choose oats, brown rice, whole-wheat bread, and quinoa instead of refined carbohydrates.
Healthy Fats: Prioritize unsaturated fats like extra-virgin olive oil, nuts, seeds, and avocado over saturated and trans fats.
Quality Proteins: Focus on beans, lentils, fish, poultry, and eggs while limiting red and processed meats.
Low Ultra-Processed Foods: Minimize added sugars, excess sodium, and heavily refined or packaged items.
A simple way of describing a healthy diet is – as much whole foods and as little processed foods as possible. Go easy on meats and sweets.
Eating healthy is not easy. Healthy food costs more. Cooking for yourself saves money and helps avoid undesirable ingredients, but people may not have the time.
Some of you who are reading this might be already on a healthy diet. If you have a long way to go, start by making small changes. Don’t try to give up what you’ve been eating overnight, that would only lead to frustration. Take advantage of the online resources and the multitude of recipe ideas on the Mediterranean diet.
Resistance Training
Resistance training raises testosterone levels. It can be weight lifting, or calisthenics (body weight exercises). It is the large compound lifts – bench press, dead lift, rows, overhead lifts – that utilize multiple joints that trigger this hormonal response.
Many of the machines in the gym are designed to isolate specific muscles, or muscle groups. That is great for reaching specific fitness goals, but they are not effective for triggering a testosterone spike. It is best to perform the compound exercises at the beginning of the training session.
In calisthenics, most exercises – push ups, pull ups, dips, levers, muscle ups, hand stand – are compound exercises. Going to the gym isn’t for everyone, sometimes lack of hygene is a concern, waiting to use machines, or obnoxious people can ruin the experience.
Calisthenics can be done in the convenience of you own home. Not a lot is needed in terms equipment. There are pull up bars that attach to the door frame, others are freestanding and foldable. Lifting weights at home does require more space and equipment, some people convert their garages into gyms.
TCR Ratio
TCR – Testosterone to Cortisol Ratio is an important concept for managing T levels. Cortisol is a stress hormone, secreted by the adrenal glands. It is highest in the in the morning and gradually declines during the day. This is the result of evolution, when we get up in the morning, a shot of cortisol helps us go about our day.
The problem is for many people, cortisol remains high and does not decline later on. Testosterone follows the same curve, it is highest in the morning and gradually decreases thereafter. For this reason Cortisol and Testosterone “compete “with each other. Chronically elevated cortisol levels will suppress testosterone.
A lot of factors raise cortisol – mental stress, lack of sleep, alcohol, stimulants, like caffeine, refined carbohydrates, overtraining, being overweight, or too lean, medications – basically anything that is perceived by the body as stress, whether it is physical, mental, emotional, or biological.
The causes of low testosterone are nearly identical and this highlights the delicate balance between the two hormones.
As an example, during resistance training, testosterone spikes and cortisol stays lower. At the 55-60 minute mark cortisol rises above testosterone, this creates a hormonal environment, that is unfavorable to muscle protein synthesis. Therefore, resistance training sessions should be capped at 60 minute maximum.
Supplements
Zinc – testosterone is synthesized by the Leydig cells in the testes. Zinc is an essential mineral that is needed for Leydig cell function.
Boron is a trace mineral. It helps testosterone by unlocking the testosterone the body is already producing, converting it into its most active form.
Vitamin D plays a critical role in the structural health of the male reproductive system. It binds to receptors sites on the Leydig cells, sending a signal to support hormone synthesis.
Even on a healthy diet, it’s not easy to receive all the nutrition we need every day. A daily multivitamin supplement can fill in the gaps. The usually include Zinc and Vitamin D, Boron needs to be taken separately.
Adequate protein intake is necessary to maintain optimal testosterone levels. The official recommendation is 0.8 grams of protein per kilogram per day. For a person weighing in at 180 pounds, it comes to 82 grams of protein. The 0.8 grams should be interpreted as a bare minimum. For muscle building 1.2 – 1.4 grams (per kg per day) are ideal.
Raw cocoa / cacao are superfoods. The flavanols and a host of beneficial compounds they contain mobilize stem cell and raise testosterone. They can help lower blood pressure by increasing the concentration of nitric oxide that relaxes blood vessels. (erectile dysfunction is usually a circulation problem)
Replacing coffee with a protein shake, or cocoa/cacao drink is an effective way of improving the TCR ratio. Instead of a cortisol spike from caffeine, a testosterone promoting substance is consumed. The typical store brand cocoa is processed and lacks the beneficial flavanols. Organic cacao, or those advertised as high flavanol brands are preferred.
Body Fat
Two thirds of Americans are overweight and one third are obese. The median body weight of an American male in the 1960’s was 160 pounds. Today it is 200 pounds. The 40 pound increase isn’t lean mass, it is fat.
Fat, especially belly fat produces a substance called aromatase. Aromatase stimulates estrogen production, which suppresses testosterone. The ideal body fat percentage for optimizing testosterone is 10-15%. The median body fat percentage of an American male is double at 28%.
Being very lean may convey an image of masculinity, but very low body fat also reduces T levels. It signals to the brain that the body is in a state of starvation, resulting in the shut down of non essential functions, like reproduction.
The most accurate way to determine body fat percentage is the DEXA scan, which typically runs $50-150. However, a skinfold caliper, costing a few bucks does a very good job. Measuring just three areas – chest, abdomen and thigh can give a pretty accurate reading of you body fat.
Here is how the results are calculated
Chemicals and toxins
Some of the chemicals and toxins in food, water, personal care products and household items have a negative impact on the male reproductive system. They are endocrine disruptors, they have a feminizing effect, they trigger oxidative stress and suppress sperm development.
Phthalates are used to make plastic flexible, they are found in food packaging and medical tubing among others. They have an anti-androgenic effect, they block male hormones.
Bisphenols are found in polycarbonate plastics and the inner lining of aluminum cans. Bisphenols act as xenoestrogens, they mimic the female hormone, estrogen and reduce testosterone synthesis in the Leydig cells.
Only two are mentioned, covering them in detail is outside the scope of this article, the reader is encouraged to do research.
The information presented here is not medical advice, it is intended to motivate and empower men to be pro-active and help restore healthy function. Increasing testosterone naturally is far superior to injecting a synthetic substance into the body.
The benefits extend beyond raising T levels. Improved overall health, wellness and longevity are additional outcomes. Doing this does require commitment and significant effort. Some men might prefer being on TRT for its simplicity and for some men who are suffering of hypogonadism, TRT is the only remedy.
