Empowering Your Hormones: How to Increase Testosterone Naturally Through Your Diet 

Many different internal processes are involved in your health, and your hormones affect nearly all of them. Hormonal health is key to feeling your best every day. However, since there are so many types of hormones, figuring out how to balance them can be tricky.

One of the most significant hormones to keep track of is testosterone. Though testosterone is present in both women and men, this hormone plays an especially important role in men’s health.

Did you know that eating healthy can dramatically impact hormones in your body – including testosterone? One place to start is visiting your local Clean Juice, the first and only USDA-certified organic juice and food bar. Find your nearest Clean Juice here!

Table of contents:

• What is Testosterone?
•  Why Testosterone is Important
• Can You Supplement Testosterone?
• Testosterone vs. Estrogen: How Are They Different?
• Signs of Low Testosterone
• Can Testosterone Be Too High?
• How to Increase Testosterone Naturally Using Testosterone-Boosting Foods
• What Foods Should I Avoid to Keep Testosterone High?
• Boost Your Hormone Health the Natural Way With Clean Juice

What Is Testosterone?

Testosterone is a hormone that is related to many different bodily functions. In men, this hormone is primarily produced in the testicles. In women, testosterone is made in small amounts in the ovaries.

This hormone starts to take center stage at puberty, when it supports the development of secondary sex characteristics in men. The increase in testosterone contributes to growth spurts, the deepening of the voice, and the development of body hair.

After puberty, testosterone continues to play an important role in men’s health. While women can maintain good health with low levels of testosterone, low levels of this hormone in men have been linked to a variety of health issues.

Testosterone levels will naturally decrease with age, but problems can arise if they decrease more than is normal.

Why Testosterone Is Important

First, it’s important to understand why testosterone matters and what it does to keep your body functioning normally.

You may not have considered the role that testosterone plays in your overall health and your day-to-day experiences. Healthy testosterone levels are crucial to sexual and reproductive health, especially for men. However, this hormone is key to many other bodily functions as well, such as: 

Bone Strength

In order to keep your bones strong and firm, your body constantly breaks down bone tissue and rebuilds it. Testosterone and other hormones significantly affect the different types of bone cells involved in this process.

Therefore, a healthy testosterone level generally means that this bone remodeling process is proceeding normally. This means a lower risk of broken bones and a reduced chance of developing osteoporosis, which is one of the most common health issues linked to low testosterone.

Heart Health

A balanced level of natural testosterone helps to keep the heart healthy. Research has linked low testosterone to an increased risk of heart disease.

As men get older, their testosterone levels naturally decrease, which happens concurrently with an increase in the risk of heart problems. The link between testosterone and heart health may be related to a decline in the function and health of the arteries, which can cause them to become clogged.

Reproductive Health

While testosterone plays a role in many other areas, it is most closely associated with sexual and reproductive health.

When testosterone is at a good level, it supports a healthy sex drive and normal sexual function. Low testosterone can cause a lower libido. It may also contribute to related issues like erectile dysfunction and low sperm count.

Muscle Tone and Strength

There are many reasons why people like to maintain muscular physiques, but one of the most significant is that having strength makes everyday tasks easier. Also, stronger muscles help support your bones and joints as you age, reducing the likelihood of developing mobility issues.

Higher testosterone makes it easier to maintain and increase muscle size and strength. This supports longevity by keeping you strong, mobile, and active well into your older years.

Can You Supplement Testosterone?

If you’re wondering how to increase testosterone, you might start by focusing on natural ways to encourage your body to produce more of this hormone on its own…starting with a healthy diet. However, it’s important to note that some people with low testosterone may be prescribed testosterone therapy to keep their levels in a normal range.

Testosterone replacement therapy, or TRT, can have a variety of positive health effects, especially for those who have been experiencing the symptoms of low testosterone.

Some of these include:

• Higher sex drive
• Stronger bones
• Mood stabilization
• Increased muscle mass

Testosterone can become more difficult to naturally increase the older you get, which is why TRT is more often recommended for men over 60 who need to boost their testosterone levels for their overall health. For many older men, this treatment can be very effective and improve their quality of life.

However, supplementing testosterone can potentially have some negative effects. This is especially true if you supplement your testosterone levels unnecessarily.

Some men choose to artificially increase their testosterone levels even though these levels are normal. Testosterone levels that are too high could trick your body into naturally producing less, as your body receives signals that you already have enough for normal functions.

The longer your body receives these signals, the less testosterone you will produce naturally. This process could lead to becoming completely dependent on supplements.

Figuring out how to increase testosterone naturally is the best way to go. Unless your doctor finds that TRT is medically necessary, try teaching your body to increase your testosterone levels on its own. You may find that you’re able to reduce the symptoms of low testosterone without experiencing the potential downsides of TRT.

Testosterone vs. Estrogen: How Are They Different?

Testosterone is a very important hormone when it comes to sexual function and overall health. But its counterpart, estrogen, is equally important.

Like testosterone, estrogen is present and necessary in both males and females. However, estrogen plays a much more significant role in women when it comes to developing secondary sex characteristics at puberty, having a regular menstrual cycle, getting pregnant, giving birth, and so much more.

Just as some men can experience dangerously low testosterone as they age, some women start to experience low estrogen over time. Estrogen can be supplemented through hormone replacement therapy, but it can also be naturally increased through many of the same activities that boost testosterone.

Signs of Low Testosterone

Not sure how to tell if you have low testosterone? Before learning how to increase testosterone, you have to make sure that boosting this hormone will help relieve your symptoms.

Many of the signs of low testosterone can be caused by other health issues. A physician can order tests to find out the root cause of your concerns. That’s why it’s important to see your doctor if you notice the following signs of low testosterone:

Insomnia

Low levels of testosterone have been linked to insomnia. As testosterone decreases, the stress hormone cortisol tends to increase. The more cortisol you have circulating in your body, the more difficult it will be to sleep, as cortisol creates feelings of alertness.

Unfortunately, this situation can become cyclical. As low levels of testosterone make it harder to get quality sleep, the lack of proper rest can make your testosterone levels dip even further.

More Body Fat

Testosterone is directly related to muscle mass, which means higher levels of testosterone make it easier to maintain a more muscular physique with low levels of body fat. If your testosterone levels are dropping, you may notice an increase in body fat and a decrease in muscle mass.

Low Sex Drive and Erectile Dysfunction (ED)

One of the most common symptoms of low testosterone is a decrease in sex drive. Depending on other health factors, this symptom can develop along with erectile dysfunction and similar issues.

Hair Loss

Testosterone itself isn’t directly related to your hair health. However, testosterone interacts with the hormone DHT, which determines whether you will experience hair loss and at what rate. By keeping testosterone levels balanced, you can help keep your DHT levels in a healthy zone and slow down or even prevent hair loss.

Can Testosterone Be Too High?

While low testosterone levels can cause a variety of health issues, it can also be dangerous for testosterone to be too high. Men with excessive testosterone can experience muscular damage to the heart, low sperm count, liver disease, high blood pressure, and other unwanted symptoms.

It’s very rare for men to experience excessively high testosterone levels naturally. Usually, this occurs when an individual without the need for TRT supplements their testosterone artificially.

How to Increase Testosterone Naturally Using Testosterone-Boosting Foods

Figuring out how to increase testosterone can be challenging. Since testosterone levels naturally decrease as you age, it’s normal for this hormone to drop to a certain degree. Many of the changes that come along with decreased testosterone are simply considered to be normal signs of aging.

However, just because decreased testosterone is a normal part of aging doesn’t mean you can’t do anything about it. Getting enough sleep and exercising regularly are two of the most important actions you can take as you’re learning how to increase testosterone.

In addition to these, make sure you’re filling your diet with testosterone-boosting foods.

While you’re learning how to increase testosterone, you should pay attention to what you eat. Consider these top examples of testosterone-boosting foods that could help keep your hormones balanced, improving your everyday life as well as your longevity. If you’re still unsure which foods to eat, check out Clean Juice’s offerings and place your order today!

Lemon

Lemon has the power to naturally reduce cortisol, the stress hormone that can cause insomnia and subsequently decrease your testosterone levels. Lemons are also high in vitamin A, which aids in the production of testosterone.

Egg

Did you know that your testosterone levels are directly related to your cholesterol? When you keep your cholesterol high enough, your testosterone tends to be more abundant too. Eggs, particularly egg yolks, are a great source of good cholesterol and may help increase your testosterone levels.

Garlic

Much like lemon, garlic has cortisol-fighting properties that help to keep your stress low and your testosterone high. In general, the testosterone-boosting properties in garlic are more potent when it’s eaten uncooked.

Kale

Kale and other leafy greens are rich in many vitamins and minerals, but one of the most significant is magnesium. This mineral is known to help the body produce more testosterone naturally. Other magnesium-rich foods include lentils, beans, seeds, nuts, and whole grains.

Avocado

Avocados have many nutrients in common with leafy greens like kale, including testosterone-boosting magnesium. However, avocados are also high in boron. This mineral has been linked to increased testosterone production, though more research is needed to confirm the effects of boron in your diet. Try ordering our Loaded Avocado Toast. It will keep you full for a long time, too!

Berries

Berries are full of nutrients known as flavonoids, which are also present in foods like chocolate and wine. One of the top flavonoids found in many types of berries is quercetin, which is connected to increased testosterone production. 

Honey

Aside from being one of the most delicious sweeteners, honey is rich in boron, much like avocados. Honey also contains high levels of nitric oxide, which helps to support blood flow and healthy sexual function. Looking for a dose of honey right now? Perhaps after that HIIT workout you just finished. Might we suggest ordering “The Recovery One?”

What Foods Should I Avoid to Keep Testosterone High?

Now that you know about testosterone-boosting foods and how to increase testosterone naturally, it’s important to know which foods to avoid if you want to keep your hormones balanced.

Many of the foods you should avoid to maintain healthy testosterone levels are generally unhealthy foods that can affect your longevity in multiple ways. They include heavily processed foods, alcohol, and prepackaged foods high in sodium, sugar, or artificial flavors. If you do eat these foods, make sure to enjoy them in moderation.

To increase your testosterone in a guilt-free way, choose the healthy-yet-delicious juices from Clean Juice!

Boost Your Hormone Health the Natural Way With Clean Juice

Learning how to increase testosterone can feel overwhelming, but keep in mind that many of the best testosterone-boosting foods are also great for other aspects of your health. This means that by supporting this essential hormone, you can also support better energy, easier weight management, better mental health, and a better quality of life overall.

Ready to begin your journey to higher testosterone through a healthy and delicious diet? At Clean Juice, we’ve got everything you need, from smoothies to juices to sandwiches and more. Find your nearest Clean Juice today to get started!

Sources:

• Very Well Health
• Men’s Health
• The Marion Gluck Clinic
• Medical News Today
• Health Central
• National Library of Medicine
• Harvard Health Publishing
• American Heart Association
• National Library of Medicine
• Baptist Health

Disclaimer: The information presented here is for educational purposes only and is in no way intended as a substitute for medical counseling. Consult your doctor before using any health treatment, including natural remedies, and tell your doctor if you have a serious medical condition or are taking any medications.