IMPROVING LOW TESTOSTERONE NATURALLY
The following information is a summary of materials featured in the “Men’s Health” Whole
Health overview. It is meant to be a quick reference for use at the point of care. For
additional details and a list of helpful references, refer to the overview.
Hormones change as we go through the life cycle. What is normal for a 20-year-old is not
the same normal as for a 60-year-old. Although low testosterone ("low T") is a diagnosis
being promoted by the makers of testosterone medications, it is not as simple as just
prescribing hormone replacement. A low testosterone level can be due to many factors. A
clinician must also take care not to add testosterone too quickly without exploring other
therapies first, because once external testosterone is given, it inhibits the body's natural
production of testosterone. Testosterone supplementation is also not without risks, and in
terms of long-term use, there is much about safety that we do not yet know.
KEY FACTORS IN OPTIMIZING MALE HORMONES
MAINTAIN IDEAL BODY WEIGHT
This 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.
AVOID DEVELOPING DIABETES
Developing 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.
EXERCISE
A 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 WELL
Most of the body’s 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.
VA Office of Patient Centered Care and Cultural Transformation
Page 1 of 4
The following information is a summary of materials featured in the “Men’s Health” Whole
Health overview. It is meant to be a quick reference for use at the point of care. For
additional details and a list of helpful references, refer to the overview.
Hormones change as we go through the life cycle. What is normal for a 20-year-old is not
the same normal as for a 60-year-old. Although low testosterone ("low T") is a diagnosis
being promoted by the makers of testosterone medications, it is not as simple as just
prescribing hormone replacement. A low testosterone level can be due to many factors. A
clinician must also take care not to add testosterone too quickly without exploring other
therapies first, because once external testosterone is given, it inhibits the body's natural
production of testosterone. Testosterone supplementation is also not without risks, and in
terms of long-term use, there is much about safety that we do not yet know.
KEY FACTORS IN OPTIMIZING MALE HORMONES
MAINTAIN IDEAL BODY WEIGHT
This 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.
AVOID DEVELOPING DIABETES
Developing 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.
EXERCISE
A 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 WELL
Most of the body’s 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.
VA Office of Patient Centered Care and Cultural Transformation
Page 1 of 4
