Testosterone levels & lifestyle factors

Lifestyle factors increasing testosterone levels include:

• Sufficient, high quality and regular sleep
• Normal body weight and waist circumference
• Strength training and muscle mass
• Stress management and meditation
• Sufficient intake of micronutrients from food (including magnesium, selenium, zinc, iodine, boron)
• Certain food groups (see the list below)
• Adequate (but not excessive) energy supply
• Adequate hydration
• Regular sex (approximately once per week is optimal)
• Avoiding hormone-disrupting chemicals (BPA, BPS, phthalates, parabens, etc.)
• General physical activity – avoiding excessive endurance training
• Increasing the density of androgen receptors
• Intermittent fasting (do not start if highly stressed or chronically fatigued)
• Explosive resistance training
• L-carnitine
• Creatine Monohydrate
• Keeping the testicles cool (avoiding heat, loose clothing, exposure to cold)
• Taking boron as a dietary supplement may increase free testosterone
• Adequate iodine intake from food

Other nutritional factors and foods affecting testosterone production:

• Sufficient protein intake (1.4–2.0 g/kilogram of body weight/day) – the harder the training, the higher the requirement
• Sufficient fat intake from food (emphasis on monounsaturated and saturated fat, minimum 40 % of energy supply)
• There are varying results in terms of carbohydrate intake—some individuals do well with carbohydrates, others thrive on a low-carb diet

Nutrient-dense foods promoting testosterone production include:

• Grass-fed meat (mutton, lamb, beef)
• Game
• Organic potatoes (if carbohydrates are included in diet)
• Grass-fed butter
• Cold-pressed virgin olive oil
• Avocados
• Dark green vegetables and herbs
• Organic eggs
• Red onion and other onions
• Dark berries
• Raw and dark chocolate
• Pomegranate seeds
• Brazil nuts

Reference ranges for highly sensitive testosterone:

• Women: 0.4–2.0 nmol/L
• Men aged 16–60: 10–38 nmol/L

To measure the basic testosterone levels in women, taking the sample between days 5 and 8 of the menstrual cycle is recommended. For men, the most reliable way to determine testosterone levels is to take a sample between 7 AM and 12 noon, as the levels are lower in the afternoon and evening.

The optimal level for men is in the top half of the reference range – the closer to the upper limit, the better. Levels below 15 may be indicative of subclinical hypogonadism, which requires treatment.