Older men with low testosterone don’t always need creams or pills. Simple lifestyle changes can help raise testosterone naturally, according to Dr. James Hotaling, a urologist and men’s health expert at University of Utah Health Care.
1. Lose Weight to Raise Testosterone
Weight loss is one of the most effective ways to increase testosterone. Dr. Hotaling says even losing 15 to 20 pounds can make a big difference. Many men gain weight slowly over the years, about one pound per year, which can lower testosterone. Experts at the University of Utah Health’s Men’s Health Center recommend seeing a nutritionist to learn safe and sustainable weight loss.
2. Lift Weights for Hormonal Benefits
Exercise, especially weight lifting, can boost testosterone and human growth hormone. Men don’t need to train like Olympians—lifting weights twice a week for 30 to 40 minutes is enough to make a difference. Weight lifting also helps metabolism and supports weight loss.
3. Eat a Healthy Diet
A balanced diet is essential. Avoid excess sugar and processed foods, which can contribute to weight gain and hormonal imbalance. Healthy eating complements exercise and weight loss efforts.
4. Prioritize Sleep
Adequate sleep is critical for testosterone production. Men who are sleep-deprived, or who work night shifts, often have lower testosterone. Hormone levels follow the body’s natural rhythms, peaking in the early morning hours.
What to Avoid
Certain products and habits do not help and may even harm testosterone levels.
Supplements don’t work. Products like DHEA and other so-called natural testosterone boosters have no proven benefits and can be harmful.
Some hair loss treatments can reduce testosterone. Medications like finasteride (Propecia) may lower sex drive and fertility.
Alcohol and poor lifestyle habits can negatively affect testosterone.
How Long Until Results Appear?
Sustainable weight loss is gradual, about one to two pounds per week. However, men who follow a healthy diet and lift weights can often feel improvements within four to six weeks.
See a Doctor Regularly
Regular medical checkups are crucial. Men visit doctors less often than women, which can delay detection of health issues affecting testosterone and overall well-being. Dr. Hotaling encourages men to seek routine care, not just treatment for urologic problems.
Simple lifestyle changes—weight loss, exercise, healthy eating, and proper sleep—combined with regular doctor visits can help men boost testosterone naturally and improve their overall health.
Related topics
