Natural Ways to Increase Testosterone in Men and Women: A Guide for Personal Trainers

So you’re 40 years old and you’re in the gym hitting the weights hard and eating right. A few months goes by and you’re not seeing results. You feel tired, weak, you have no energy and the last time you saw your “soldier solute” was when you had to go to the bathroom in the middle of the night. I think you get the “point”. You may be suffering from “Low T”.

This subject is nothing new and is the latest topic for guys trying to put more lead in their pencil. Sorry I just can’t resist all the adjectives.

At any rate, it’s probably a good idea to have your “T” levels checked by your doctor, which is done through a simple blood test. You may find that one simple pellet or cream is all it takes to get your MoJo back. At any rate, it’s time to see what it is in your life that may be effecting the your “lead levels”…..so to speak.

Ladies don’t be fooled. You need testosterone as well, but the only difference is you require much lower levels than men but it is still an important part of your well being. Like having trouble losing those last few pounds, trying to squeeze into an old outfit or you just don’t know why you’re always tired? I put together a list of what I found are the biggest culprits to lowering testosterone.

Remember to always check with your doctor and don’t just take my word for it. Low T might be related to an underlying medical condition such as a tumor or disease. You can also research much of this information as well. Keep in mind not just people over 40 suffer from low T. Your lifestyle and stress levels or disease can determine it as well.

Below are some lifestyle habits that can negatively impact your testosterone levels:

#1
I recommend that you stay away from high-protein, low-fat diets, especially if you’re doing a lot of endurance related activities like running, cycling or swimming. Not enough carbs can create a condition called ketosis which is good for VERY short term weight loss, however, over longer periods of time it is extremely bad for testosterone levels as well as your overall health. The kidneys reabsorb some testosterone from the blood but in the presence of ketones they lose out and it’s excreted.

#2
Eat a diet rich in monounsaturated fats. This has been known to help the body make hormones like testosterone. Foods high in Monounsaturated fats are walnuts, avocados and almonds as well as flax seeds and fish oils.
“Incidently “T” is made up of cholesterol. So, the rumors about eating a whole egg once in a while are true.

#3
Starvation is a testosterone killer! To stay lean, while still maintaining optimal testosterone levels, I recommend eating smaller meals more frequently throughout the day. In order to create testosterone, your body needs an adequate supply of calories. (about 11 per pound of lean body weight) This is why so many good meal plans only implement 1-2 pounds of weight loss per week. When calories are too low (or if you starve yourself) the metabolism slows down. This, in turn, slows down testosterone production, to conserve energy. Before you know it, your hard earned muscle is wasted and used as energy to supply amino acids for glycogen through a process called Gluconeogenesis.

#4
It is important to be sure that you are getting enough sleep. This is imperative for testosterone production. The body’s circadian rhythms are extremely important and they have a direct effect on your testosterone levels. Most males are very familiar with certain effects of those elevated testosterone levels that usually occur in the morning, which is when “T” levels are highest. I won’t go there I promise.

#5
Try having sex more often (once a day is good). Many of our lifestyles effect us especially with work, kids, and stress. This makes having sex fall low on the priority list. Having frequent erections will increase the amount of testosterone in your bloodstream naturally. Sexual arousal sends messages to the brain and the pituitary gland in turn releases a chemical called LH- this stimulates “Big Jim and the twins” to make testosterone. (Need I say more?)

#6
Alcohol is bad because it upsets the balance of the liver. The liver has to work extra hard to produce enzymes to breakdown the alcohol. The same enzymes that help breakdown alcohol are also required for testosterone production. In the presence of alcohol, these enzymes, (located in the testes for testosterone production) are diverted from the testes to help break down alcohol. Makes it easier to pass on that whiskey and coke or a “high ball”.

#7
Over training is a sure fire way to lower your testosterone levels. When the body is under stress, it secretes cortisol, which competes with testosterone. This process occurs when we over train. Signs of over training are: sore joints, sleep problems, loss of appetite and an overall feeling of being tired and run down. So what is better, Under training or over training? Under training, because you get zero progress. Over training- you get negative progress. So what is a guy to do? Call a good personal trainer like me ☺

#8
Lift weights! It is crucial to choose exercises that use more than one joint at a time. For example, the best three moves you can do are squats, bench presses and deadlifts. The reason for this is, these movements require large amounts of energy, which in turn create large levels of blood lactate in a short period of time. These high lactate levels (that are not constant but sporadic) stimulate testosterone production! However, it is important to keep in mind that lifting too hard and too long can shift the body into cortisol production—- and we already know that is something we want to avoid.

There are many programs out there that claim to boost testosterone. In my opinion they all work about the same, however if I had to name one concept it’s training your legs with squats or Deadlifts. Just be sure you are not over training, which I mentioned earlier can drive down your T levels.  Ladies, the heavy weights are especially important for you, to prevent bone loss as you age and to keep the loss of female hormones to a minimum. We cannot beat natural decline, but we can stave it off and slow it down. When you lift weights your body is in an “anabolic” state. Meaning it’s focused on building up. When we don’t lift weights our bodies go into a catabolic state. This catabolic state process speeds up as we age and starts after age thirty.

#9
As far as natural supplements, I don’t believe in many of the millions of gimmicks out there that claim to increase testosterone and give you a sex drive as well as a manhood rivaling a porn star. However, if you’re a gambling man, there are some that studies have shown do provide a slight bump in your T levels. I discuss some of the top ones below.

#10
Testosterone Testing is another important step in the process. Be sure you are not only tested for your total free testosterone but also your bound testosterone. There is a substance called Sex hormone binding globulin that takes a “free ride” on your precious boner builder and renders it inactive. So even if you have high levels of testosterone, you may be “all bound up.

#11

Another testosterone killer many men and women never really think about is Chronic Stress. It elevates cortisol and in turn, negatively impacts testosterone. I like to Teach my clients mindfulness practices, meditation, and stress management techniques.

#12

Gaining more than 10% of your body weight can significantly reduce testosterone levels. According to a study that followed 2,736 men aged 40 to 79 over five years (see: https://pubmed.ncbi.nlm.nih.gov/23425925/), those who gained 10% of their body weight (about 27 lbs or 12.3 kg) experienced a decrease in testosterone levels. Conversely, men who lost 10% of their body weight (approximately 30 lbs or 13.7 kg) saw an increase in their testosterone levels.

Obesity is linked to lower testosterone levels, but losing excess weight can help normalize them.

 

Top Supplements to Naturally Increase Testosterone:

1. Ashwagandha

Ashwagandha (Withania somnifera) is an adaptogenic herb known for reducing stress. Studies show it can increase testosterone levels and improve sperm quality in men, making it a valuable supplement for clients aiming to enhance their hormonal health.

2. Fenugreek

Fenugreek (Trigonella foenum-graecum) is known for its ability to boost testosterone levels and improve libido. It’s a popular choice among personal trainers for clients looking to enhance their sexual health and overall well-being.

3. Tongkat Ali

Tongkat Ali (Eurycoma longifolia) is traditionally used in Southeast Asia to increase testosterone levels. It improves libido and stress response, making it an effective supplement for clients aiming to boost their testosterone naturally.

4. Fadogia Agrestis

Fadogia Agrestis is an African shrub with potential testosterone-boosting properties. While more research is needed, early studies suggest it may stimulate testosterone production, offering a promising supplement option for personal trainers.

5. Velvet Bean

Velvet Bean (Mucuna pruriens) contains L-DOPA, which increases dopamine levels and helps boost testosterone. It’s beneficial for improving sperm quality and overall hormonal health.

6. Nettle Leaf

Nettle Leaf (Urtica dioica) helps increase free testosterone levels by reducing the binding of testosterone to sex hormone-binding globulin (SHBG). This makes it a valuable supplement for enhancing testosterone availability.

7. D-Aspartic Acid

D-Aspartic Acid is an amino acid that stimulates hormone release, including luteinizing hormone, which increases testosterone production. It’s particularly effective for clients with low baseline testosterone levels.

8. DHEA

Dehydroepiandrosterone (DHEA) is a precursor to testosterone and estrogen. Supplementing with DHEA can help increase testosterone levels, especially in older adults, making it a key supplement for age-related hormonal decline.

9. Panax Ginseng

Panax Ginseng is an adaptogen that supports stress management and energy levels. It positively influences testosterone production and sexual function, beneficial for clients seeking overall hormonal health improvement.

10. Boron

Boron is a trace mineral that affects testosterone metabolism. Supplementing with boron increases free testosterone levels and reduces inflammation, supporting optimal hormonal balance.

Conclusion

As a personal trainer, helping clients naturally increase their testosterone levels can significantly enhance their fitness and overall health. By incorporating strength training, advocating for a balanced diet, managing stress, and ensuring quality sleep, you lay the foundation for healthy testosterone levels. Additionally, supplements such as Ashwagandha, Fenugreek, Tongkat Ali, Fadogia Agrestis, Velvet Bean, Nettle Leaf, D-Aspartic Acid, DHEA, Panax Ginseng, and Boron can further support testosterone production. Always recommend clients consult with a healthcare provider before starting any supplement regimen to ensure safety and efficacy. Good luck and play hard! Whoops… I did it again