The popularity of testosterone replacement therapy has exploded since the turn of the millennium when AndroGel testosterone gel was first released in 2000. Since that time prescriptions for various types and deliveries of testosterone have continued to increase. While testosterone replacement is certainly beneficial and recommended for men (and women) with symptoms of declining or low testosterone, not every patient needs medication replacement therapy.
Multiple non-medication variables have been shown to increase our natural testosterone levels. Improved sleep quality, resistance training, improved body composition, and stress management have all been shown to have a positive impact on natural testosterone levels. Although all of these variables have confirmed research showing hormonal improvement potential, sleep optimization and higher intensity exercise may arguably have the largest effects on improving our testosterone. Optimal sleep quality as well as duration are equally as important when hoping to impact our testosterone. Temperature control, dark atmosphere, minimal screen time and consistent routine are all ways to improve your sleep quality. When it comes to improvements via exercise, both resistance training and high-intensity workouts have been shown to positively impact testosterone levels.
If a patient feels they may have symptoms caused by low testosterone levels it is important to be evaluated by a healthcare provider and have laboratory testing. However, if it is determined that testosterone replacement therapy is not right for you, try improving everything listed below.
- Sleep optimization (quality & duration)
- High(er) intensity resistance training
- Improvements in body composition
- Stress management