Boost Testosterone Naturally
Updated: Jun 9, 2019
Testosterone levels affect muscle mass, sexual function, and libido. To be clear, more testosterone does not equal better health, but low testosterone is associated with lower libido, difficulty building muscle, fatigue, anxiety, and depression, as well as increased cardiovascular risk. About 3 to 8% of men age to 21 to 45 years old have low testosterone. To boost testosterone levels naturally, a low-fat diet and exercise, as well as improved sleep can all help. Decreasing stress can also help boost testosterone levels for those who are low. Stress causes cortisol levels to rise, which in turn reduces testosterone. Acupuncture has been shown clinically to reduce cortisol levels, and many patients report increases in testosterone levels.
Contrary to popular belief, testosterone is not just important for men. Low levels of testosterone in women leads to low libido. A recent study found that female total testosterone, free testosterone and sex-hormone binding globulin all increased with resistance training. Increases in these sex hormones lead to higher libido.
Source: Testosterone responses after resistance exercise in women: influence of regional fat distribution. Nindl BC1, Kraemer WJ, Gotshalk LA, Marx JO, Volek JS, Bush FA, Häkkinen K, Newton RU, Fleck SJ. Int J Sport Nutr Exerc Metab. 2001 Dec;11(4):451-65.