Below are strategies aimed at increasing and maximizing testosterone
levels.
1. Lose Weight
Being
overweight lowers testosterone levels because fat cells produce
estrogen and increase the activity of aromatase, the enzyme that
converts testosterone to estrogen. This results in a self-perpetuating
cycle of estrogenic fat gain in which fat cells produce and increase
estrogen production, and the increased estrogen encourages further fat
gain, adding to the amount of fat that produces estrogen and increases
the activity of aromatase.
2. Decrease Testosterone Aromatization and Breakdown
One
of the most potent ways to raise testosterone levels is to reduce the
aromatization and breakdown of testosterone. Aromatization and breakdown
of testosterone can be so aggressive in some men that their levels of
estrogen are higher than those of women. A flavonoid rich diet and the
avoidance of foods that increase aromatase activity will decrease
estrogen levels and raise testosterone levels.
3. Decrease Estrogen Load and Exposure
Reducing
endogenous estrogen production and exogenous estrogen exposure will
raise testosterone levels. Reduction of endogenous estrogen is addressed
in item 2 above. Reduction of exogenous estrogen exposure requires an
awareness of xenoestrogens and a mitigation of unavoidable environmental
estrogen exposure.
4. Support Healthy Testosterone Production Through Diet and Supplementation
Healthy
testosterone production requires adequate nutrition. A variety of
fruits and vegetables, protein, and the inclusion of some
monounsaturated and saturated fat in the diet will increase testosterone
production.
5. Watch Your Thyroid
An
underactive thyroid is associated with low testosterone levels. Certain
fluoride-rich foods and drinks, most notably green and black tea, can
significantly downregulate thyroid function and decrease testosterone
levels. This phenomenon is noteworthy because green and black tea are
touted as health beverages due to their high polyphenol content. While
there are healthful compounds in green and black tea, and some studies
have shown green and black tea to be effective in inhibiting the
destruction of testosterone via UDP-glucuronosyltransferase UGT2B17
mediated testosterone glucuronidation, the thyroid-inhibiting effect
should be considered when consuming these beverages. Green and black tea
consumption appears to be a double-edged sword in this regard.
6. Lift Weights and Exercise
Strength
training increases testosterone levels. Compound movements that involve
the leg muscles produce the greatest increase. Compound movements also
burn more fat, which leads to weight loss and lower aromatase activity,
hence higher testosterone levels. Don't omit the cardiovascular
exercise, either. Vilified though it is these days, cardiovascular
exercise is effective for fat loss and in regular, controlled doses will
contribute to healthy testosterone levels.
