June is Men’s Health Month and at Revive MD, we’re spotlighting something that influences energy, mood, muscle mass, metabolism, and motivation: testosterone.
As men age or face challenges like chronic stress, weight gain, or poor sleep, testosterone levels can decline. But the good news is, there are evidence-based ways to naturally support your body’s testosterone production. And when needed, medically guided therapy can make all the difference.
Let’s break it down.
Can You Boost Testosterone Naturally?
Yes, to an extent. Daily habits play a major role in hormone balance. For example:
- Losing belly fat reduces the conversion of testosterone to estrogen and helps restore natural levels.
- Strength training boosts testosterone short-term and improves your muscle-to-fat ratio which is a win for long-term balance.
- Better sleep = better testosterone. Most production occurs during deep REM sleep.
- Managing stress lowers cortisol, a hormone that competes with testosterone.
- Micronutrients like zinc, vitamin D, and magnesium are essential for testosterone synthesis.
These changes don’t work overnight, but over time, they help create a more favorable internal environment.
The Most Effective Natural Boosters and Why They Work
Here are the top strategies we recommend at Revive MD:
- Lose Excess Fat
Belly fat isn’t just cosmetic; it actively suppresses testosterone. Shedding it helps reverse this hormonal drag.
- Lift Weights
Resistance training, especially compound lifts, triggers short-term testosterone release and improves insulin sensitivity.
- Prioritize Sleep
Sleep is non-negotiable. Aim for 7–9 hours of quality, uninterrupted rest to allow your body to produce and regulate hormones properly.
- Reduce Stress
When cortisol goes up, testosterone tends to go down. Mindfulness, movement, and time in nature help keep stress (and hormones) in check.
- Check Your Nutrients
Low levels of zinc, vitamin D, or magnesium can impact testosterone production. A simple blood test can guide targeted supplementation.
- Consider Select Natural Supplements
Herbs like Ashwagandha and Tongkat Ali, along with nutrients like zinc and magnesium, are often marketed as testosterone boosters. Some small studies suggest they may offer modest benefits, particularly in individuals with deficiencies. The overall science is mixed, and their effects tend to be mild at best. They’re not a replacement for lifestyle change or medical treatment when needed.
- Avoid Hidden Hormone Disruptors
Chemicals like BPA, found in plastics, personal care products, and some processed foods, can interfere with testosterone. Use glass containers, go fragrance-free, and consider filtering your water.
When Medications Suppress Testosterone
It’s worth noting that some common medications can directly lower testosterone by interfering with the body’s hormone production pathways. These include:
- Long-term use of steroids (like prednisone)
- Opioids
- Certain antidepressants and antipsychotics
- Ketoconazole
- Spironolactone
If you’re on one of these medications and experiencing symptoms of low T, talk with your healthcare provider about your options. Never stop a prescribed medication without guidance, but know that medical hormone support may be warranted in some cases.
A Word on Over-the-Counter “Testosterone Boosters”
The supplement industry is largely unregulated, and many over-the-counter 'testosterone boosters' are either ineffective or potentially dangerous. Some may even contain anabolic steroids, which can:
- Suppress your body's own testosterone production
- Cause serious side effects (like liver damage)
- Create dependency or hormonal imbalances long term
If you’re considering any supplement, consult a medical professional first. At Revive MD, we prefer targeted testing and evidence-based recommendations.
When Natural Approaches Aren’t Enough
Sometimes, despite your best efforts, testosterone stays low. This can result from:
- Age-related decline
- Underlying medical conditions
- Testicular or pituitary dysfunction
- Genetic predisposition
If symptoms like low energy, poor libido, mood changes, or brain fog persist and blood tests confirm low levels, Testosterone Replacement Therapy (TRT) may be a safe and effective option. At Revive MD, we create personalized TRT plans with ongoing monitoring to ensure optimal results.
Bonus: The Stress-Testosterone Connection
Did you know stress can directly suppress testosterone?
Cortisol, your primary stress hormone can compete with testosterone for biological resources. That’s why managing stress isn’t just about feeling calm; it’s about functioning better hormonally. Meditation, quality sleep, and even short walks outside can help restore balance.
The Vicious Cycle of Low T & Weight Gain
Low testosterone can slow metabolism, reduce muscle mass, and increase belly fat. That weight gain, in turn, further lowers testosterone creating a loop that’s hard to break on your own.
Breaking the cycle often requires a mix of smart lifestyle upgrades and, when appropriate, hormone therapy. At Revive MD, we help you navigate both.
Testosterone Truths: Busting the Myths
- Myth 1: “If I’m tired, it must be low T.”
Fatigue can come from many causes — thyroid issues, poor sleep, burnout. A full evaluation helps pinpoint the real issue.
- Myth 2: “Over-the-counter boosters will fix it.”
Most “T boosters” are either underdosed or overhyped and some can be harmful. The basics (sleep, strength, nutrition) are far more effective and safer.
- Myth 3: “TRT is dangerous.”
When prescribed and monitored by a qualified provider, TRT is safe and often life-changing.
- Myth 4: “Only older men get low T.”
False. Men in their 20s and 30s can experience low T, especially with high stress, poor sleep, or excess weight.
Final Word
Testosterone matters but it’s just one piece of the puzzle. At Revive MD, we take a whole-person approach, blending hormone optimization with lifestyle coaching to help you feel like your best self.
This Men’s Health Month, let’s move past the myths and start real conversations.
If you’re feeling off and are experiencing low energy, poor motivation, brain fog, or struggles in the gym, it might be time to check your hormone health.
Book your consultation today and let’s bring your vitality back into focus.
This blog is for educational purposes and does not replace medical advice. Please consult with your healthcare provider before beginning any new treatment.