Maintain Ideal Body WeightThis is probably the most important thing a man can do. As belly fat increases, there is an increase in activity of the enzyme “aromatase” which converts testosterone in the fat cells to estrogen. This reduces testosterone and increases estrogen, which can increase fat deposition in typical female areas (breast, hips, thighs) and increase the risk of enlargement of the prostate and even prostate cancer. With every one-point drop in your body mass index (BMI) your testosterone level will increase by approximately 1 point. In fact, management of obesity may prevent declining total testosterone in the aging male. Show
Avoid Developing DiabetesDeveloping diabetes increases the risk of having a total testosterone level of less than what is considered normal. Over a 10-year period, the risk for developing abnormally low testosterone levels more than doubles in diabetic individuals. ExerciseA combination of aerobic (increase in heart rate) and resistance (weightlifting) training has been found to increase the production of testosterone. This also helps prevent the most common diseases that men are most likely to die from, heart disease and cancer. Overtraining in endurance sports such as American football and weight-class wrestling and excessive exercise with calorie restriction can cause testosterone deficiency as well. Sleep WellMost of the bodys testosterone is made during deep sleep when a person is in Rapid Eye Movement (REM). A disrupted sleep cycle with less time spent in REM has been associated with low testosterone levels. Avoid Tobacco ProductsTobacco reduces testosterone. Avoid Excessive AlcoholAlcohol (more than two drinks a day), increases the conversion of testosterone to estrogen. Avoid Opioid Pain MedicationsMorphine and other opiates decrease testosterone. This can go on for months to years while a person is being treated with opioid medications. Levels can drop as quickly as a few hours after starting opioids. It appears that the higher the dose of opioids, the greater the risk of low testosterone. Fortunately, this side effect should be reversible after stopping the pain medication. Of course, do not stop or change pain medication suddenly without consulting with the prescribing provider. Avoid XenobioticsXenobiotics are compounds from the environment that mimic the bodys hormones. Research has shown that the average testosterone level in men has gradually dropped over the years. This may be in part due to all the environmental toxins that have accumulated over the years. The main toxins that we know about thus far include the following:
Avoid Excessive StressCortisol levels in the blood are indicators of stress level. This steroid hormone can increase fat deposition, resulting in more conversion of testosterone to estrogen. Eat WellPoor nutrition is at the root of many diseases and can also create an imbalance of male hormones.
Consider dietary supplementsNote: Please refer to the Passport to Whole Health, Chapter 15 on Dietary Supplements for more information about how to determine whether or not a specific supplement is appropriate for a given individual. Supplements are not regulated with the same degree of oversight as medications, and it is important that clinicians keep this in mind. Products vary greatly in terms of accuracy of labeling, presence of adulterants, and the legitimacy of claims made by the manufacturer. To maintain healthy testosterone levels, the changes discussed above will trump any supplement, but the nutrients below have been found to inhibit aromatase and may be additive benefits.
Which exercise increase your testosterone levels?Endurance training and resistance training (such as weight lifting) both boost testosterone levels briefly, Schroeder says. Lifting weights or doing other strength-training workouts has a bigger effect on your testosterone, Schroeder says.
Do squats increase testosterone?Squats help you stimulate the release of a large growth hormone - testosterone. This hormone is helpful for burning fat, building muscle and improving strength.
Do pushBy performing bodyweight squats, push-ups, pull-ups, and sit-ups, you can exercise a range of muscles across your body, growing strength and boosting testosterone.
Does leg exercise increase testosterone?Leg workouts can stimulate the release of large amounts of hormones. Working your legs helps to produce hormones such as cortisol, testosterone, and human growth hormone (HGH).
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