What To Do If Your Testosterone Levels Are Low: 6 Proven Strategies
As a sophomore in college, I made the bold decision to run my first marathon. With a busy and successful 4 years of rowing in the rearview mirror, I was itching for another physical and mental challenge.
I logged 40 and 50-mile weeks including my Saturday long run for which I crushed a pound of whole wheat pasta before progressively working up to the 26.2 mile race. I could write a novel on the mistakes I made during that training period (whole wheat pasta, partying many nights before runs, lack of cross-training, running 28 miles just to make sure I could do it….) but the biggest issue was my hormone regulation.
As a 19-year-old I was made of rubber and pixy dust, being able to bounce back from anything, but I was irritable, had difficulty sleeping at night, and my sex drive crashed. While I was never tested, there’s no doubt that this marathon training (and my concurrent lifestyle) took a hit on my testosterone levels.
A similar T-reducing issue happened years later when I had kids (which I discuss here). Fortunately, in both situations, I was able to pivot through natural and effective strategies and I was back to myself in no time. When I feel the symptoms of low T coming nowadays, these are some of the first strategies I turn to.
Low Testosterone Concerns
Low testosterone levels can lead to a range of health concerns for men. Testosterone plays a critical role in maintaining healthy muscle mass, bone density, and cognitive function, as well as regulating mood, energy levels, and sex drive.
In addition to physical symptoms, low testosterone levels can also impact a man's emotional and mental well-being. Men with low testosterone may experience decreased motivation, poor concentration, and reduced self-confidence. Low testosterone can also increase the risk of developing chronic conditions such as type 2 diabetes and cardiovascular disease.
While testosterone replacement therapy (HRT) is an option, it comes with risks and side effects, making natural ways to maintain healthy testosterone levels a more appealing alternative. See my other post on T for more about HRT.
Symptoms Of Low Testosterone
Since testosterone plays a crucial role in many areas of our health, it has a lot of downstream effects. Here are some of the more common symptoms associated with low testosterone.
Decreased sex drive
Erectile dysfunction
Decreased muscle mass and strength
Increased body fat, particularly in the abdominal area
Decreased bone density and increased risk of osteoporosis
Fatigue and decreased energy levels
Mood changes, including depression and irritability
Decreased cognitive function, including difficulties with memory and concentration
Hair loss or thinning
Infertility
Reduced sperm count
Decreased facial and body hair growth
Hot flashes
Gynecomastia (breast tissue development)
Sleep problems such as insomnia
How To Know If You Have Low T
The best way to know your testosterone level is through a blood test. Talk to your healthcare provider to have one ordered.
When interpreting testosterone numbers, there are a few things to consider:
Total testosterone: This measures the total amount of testosterone in the blood, including both bound and free testosterone. Normal ranges for total testosterone in adult males can vary between 300-1000 ng/dL (nanograms per deciliter).
Free testosterone: This measures the amount of testosterone that is not bound to proteins in the blood. Normal ranges for free testosterone in adult males can vary between 35-155 pg/mL (picograms per milliliter).
Bioavailable testosterone: This measures the amount of testosterone that is available for use by the body's tissues. If bioavailable testosterone is low, this could indicate issues with the levels of SHBG or albumin. Normal ranges for bioavailable testosterone in adult males can vary between 131-682 ng/dL (nanograms per deciliter).
SHBG: High levels of SHBG can reduce the amount of free testosterone available for use by the body's tissues. Normal ranges for SHBG in adult males can vary between 10-50 nmol/L (nanomoles per liter).
LH and FSH: Low levels of LH and FSH may indicate issues with the pituitary gland, which produces these hormones. Normal ranges for LH in adult males can vary between 1.5-9.3 mIU/mL (milli-international units per milliliter), while normal ranges for FSH in adult males can vary between 1.6-8.0 mIU/mL.
Estradiol: Elevated levels of estradiol in men can be a sign of excess body fat or other underlying health issues, and can impact testosterone levels. Normal ranges for estradiol in adult males can vary between 10-40 pg/mL (picograms per milliliter).
It's important to note that testosterone levels can vary depending on a variety of factors, including age, sex, time of day, and individual variation. Normal ranges can also vary depending on the laboratory and the specific testing method used. It's important to discuss your results with your healthcare provider to understand what they mean for your individual situation.
What To Do If Your Testosterone Levels Are Low
1. Limit The Cardio
While one marathon training block crushed my T levels, a career of it caused many more issues for a well-known runner.
In 2016, Ryan Hall, the fastest American-born marathoner (PR of 2:04.58:58) suddenly retired at the age of 33 due to low testosterone and fatigue. “When you do research about how to naturally boost your testosterone,” he said, “there are many different things you can try both dietarily and in your activities or lifestyle, but the number one thing that everyone agrees reduces testosterone levels is running.”
Below are pictures of Hall as a professional runner and after his retirement.
Charles Krupa/AP/Shutterstock.
More studies back up Hall’s claims. One study in Sports Medicine found that “endurance training significantly affects” male testosterone. Another study published in JAMA measured the testosterone and prolactin levels of male runners with at least 39 miles a week under their belt. Compared to the control group they found that “testosterone, as well as prolactin, were significantly lower than in controls.”
In one study, published in Wilderness and Environmental Medicine, researchers took their testing materials to one of the most extreme races on the planet. They measured the testosterone and luteinizing hormone (which causes the testicles to make testosterone) levels of 12 runners who completed the Western States Endurance Run, a 100.2-mile run in California. They drew blood immediately before the race, immediately after, and one and two days afterward. Researchers found “significant suppression in the HPT axis” and the production of these hormones due to both training for the race and the time after the race.
It is thought that this lower testosterone is a result of a dysregulation of the HPT (hypothalamic-pituitary-thyroid) axis. This area of the brain controls testosterone levels and plays a role in brain development, tissue function, and stress management.
Do this:
If you love being out in the sun for hours on the bike or putting on running shoes after work for some miles, I get it. Just make sure to counterbalance these bouts of cardio with strength training, sprints, and non-cardio periods in the off-season. If you’re consistently averaging 40+ miles a week then get your testosterone levels checked quarterly.
Related:
An article I wrote for Days of Domestic Dad: Holistic Fitness: Fitness Tips For Dads
The Minimum Effective Dose Of Zone 2 Training
2. Manage Your Blood Sugar
Your soda habit, morning bagel, and Ben & Jerry’s obsessions might be doing more than quenching your sweet tooth cravings.
A study looked to find a link between metabolic syndrome and testosterone. Metabolic syndrome is when three or more of the five criteria are met: high blood pressure, high blood sugar, low HDL cholesterol, high fasting triglyceride levels, and excess body fat around the waist. This is so rampant that only 12% of the adults in America are actually considered metabolically healthy. The researchers found that T dropped if you had metabolic syndrome and having low T doubled the risk of having metabolic syndrome.
Another study measured testosterone in men with both type 1 diabetes and men with type 2 diabetes. In those with type 2 diabetes, 57% had reduced free T and 43% had reduced total T. In those with type 1 diabetes, 20% had low free testosterone and 7% had reduced total T. Alas, there’s good news for those with type II diabetes: boosting your T levels “can significantly decrease the risk of type 2 diabetes in men.”
But you don’t have to have diabetes for blood sugar to affect your T. Researchers had 74 men undergo a glucose tolerance test (drinking 75g of glucose). By simply ingesting this drink, participants showed a 25% decrease in total and free T levels which remained low 2 hours after the test.
Do this:
Some simple strategies to regulate your blood sugar are to eat whole foods (which limits processed carbs), always eat protein first and carbs last in a meal, and go for a 15-minute walk after eating.
Related:
3. Be Aware Of EMF
Cell phones, along with radio towers, smart devices, and even common appliances, are known to produce electromagnetic fields (EMF). These EMF have a variety of negative health outcomes, including their effect on T. It is thought that “testicular tissues are more susceptible to oxidative stress due to a high rate of cell division and mitochondrial oxygen consumption.”
A study on 77 people who worked in a powerplant producing electricity to those who worked in a powerplant with low EMF exposure. The workers who were exposed to high levels of EMF found a decrease in testosterone and testosterone-to-estradiol ratios, even when accounting for personal phone use.
A systematic review of EMF exposure in both animals and humans found that there is a negative impact on male hormones, including T, with long-term exposure to EMF. It concluded, “avoiding long-term and excessive use of mobile phone is advisable to reduce the detrimental effect of RF-EMR.”
Do this:
Put your phone away for stretches during the day. The poison is also in the distance away from your body so keep it an arm’s length away when you’re not using it during the day and in another room when you sleep at night. If you keep it in your pocket, make sure it’s your back pocket so that it’s further away from the testes. Limit wifi exposure by having the router at the furthest point from common areas and limit or avoid “smart” technology.
4. Take Zinc
Zinc is an essential mineral that is necessary for almost 100 enzymes to function in everything from protein building to taste and smell. It is found naturally in foods such as meat, shellfish, legumes, eggs, and nuts. Since zinc is an antioxidant, it is thought that higher levels of oxidative stress in the absence of zinc contributes to low sperm and T.
Scientists sought to find a relationship between the amount of zinc in the body. They measured various levels of zinc intake in men relative to semen volume and T levels. What they found is that the higher the zinc level the higher the T levels and semen output.
In a review article looking at zinc on the production of semen and testosterone in men with hypogonadism, it is recommended that supplementing with zinc sulfate (220mg or the equivalent of 50mg of elemental zinc) twice/day for four months is effective.
Do this:
Incorporate foods high in zinc into your diet. Consider supplementing with zinc (30mg) twice a day for four months while measuring your T levels to determine the effect.
Foods highest in zinc:
Oysters (3 ounces/85 grams): 74 mg
Beef (3 ounces/85 grams): 7 mg
Chicken (3 ounces/85 grams): 1 mg
Pork (3 ounces/85 grams): 2.5 mg
Chickpeas (1 cup/185 grams, cooked): 2.5 mg
Related:
5. Lose Weight
The first thing people often think about when they hear about low T levels is old age, the second thing might be obesity or being overweight. Excess fat is associated with insulin resistance and suppression of the HPT axis. These factors contribute to low testosterone and, in turn, low testosterone contributes to gaining weight and impaired function of the HPT axis.
This vicious cycle is a difficult one to get out of. To make matters worse, weight gain tends to be an issue with many factors (nutrition, movement, toxins, age, stress, etc.). Fortunately, this means that there are also many ways to address it. The most important thing is to find effective strategies that are proven to shed weight that you can sustain for long periods of time.
Do this:
Determine a body fat percentage (or body weight) goal, record it on a daily basis, and find 1-2 things that you can actively do to work toward that goal on a daily basis. Make these things as enjoyable as possible for optimal adherence.
Related:
6. Moderate Alcohol Intake
The researchers in this study drew the short straw on data collection. They measured the T levels of men and women who were in the emergency department with “evident behavioural symptoms of drunkenness” (compared to a sober control group). It may be no surprise that they found an increase in cortisol, a decrease in luteinizing hormone in men and a decrease in T for men, and an increase in women.
But how much alcohol do you need to drink for it to impact T? The science is all over the place. On the lower end, when men and women drank beer every night with dinner for 3 weeks, men’s T dropped by 6.6% with no change in women’s T. On the higher end, men consuming 10 drinks had T levels that dropped by 23% for 16 hours after drinking.
Do this:
Drinking will likely have less of an impact on your life if all of the other areas of your life (fitness, stress, social relationships, nutrition, etc.) are strong. Moderate drinking is probably okay but less is better, zero is best. Peter Attia backs this up saying that abstaining is best from alcohol but he sets a number of no more than 7 drinks per week and never more than two at a time. Drink in moderation including both the amount you drink at one time and the frequency.
Takeaway
Testosterone is a vital hormone for overall health and well-being, including muscle development, bone strength, libido, and mood. While testosterone levels naturally decline with age, there are several natural things you can do if your testosterone levels are low. These include limiting cardio exercise, managing blood sugar, being aware of EMF exposure, taking zinc supplements, maintaining a healthy body weight, and moderating alcohol intake.
Going to extremes—like I intentionally did with marathon training and then again less intentionally with raising an infant—is a recipe for low T but so is doing less extreme things constantly: eating too many carbs, carrying around a belly, and keeping your phone in your pocket. By implementing these strategies, you can improve your testosterone levels naturally and reap the benefits that come with higher testosterone levels.
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Disclaimer: The information provided in this blog is intended for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog. The author of this blog are not responsible for any errors or omissions, or for the results obtained from the use of this information. Reliance on any information provided by this blog is solely at your own risk.
