Testosterone is a male hormone made primarily in the testicles.  Hormones change as we go through the life cycle.  What is normal for a 16-year-old is not the same for  a 60-year-old.

Although medication for low testosterone ("low T") is being promoted by drug companies, treatment is not as simple as just replacing this hormone. A low level is often due to many other factors.  It is not a good idea to start testosterone medication too quickly without exploring other ways to raise testosterone first.  Taking medication  can stop your own body from making the hormone. Testosterone medication is also not without risks, many of which are unknown with long-term use.

What can I do to maintain or increase my testosterone level naturally?

1. Maintain healthy body weight. This is probably the most important thing a man can do. As belly fat increases, there is an increase in activity of the enzyme "aromatase," which converts testosterone in the fat cells to estrogen. Having less testosterone and more estrogen can deposit fat in areas of the body similar to women  (breasts, hips, thighs). It also increases your risk of enlargement of the prostate and even prostate cancer.  With every one point drop in your body mass index (BMI), your testosterone level will increase by a point (roughly).

2. Exercise. A combination of aerobic (increase in heart rate) and resistance (weightlifting) has been found to increase the production of testosterone. This also helps prevent the most common diseases from which we will die (heart disease and cancer).

3. Get a good night’s sleep. Most testosterone is made during deep REM (Rapid Eye Movement) sleep.  A poor sleep cycle with less time spent in REM has been associated with low testosterone levels.  See our handout Improving and Maintaining a Healthy Sleep/Wake Cycle.

4. Avoid tobacco products. Tobacco reduces testosterone.

5. Limit  alcohol. Alcohol (more than two drinks a day) causes more testosterone to be converted into estrogen.

6. Wear loose fitting underwear. Testicles hang away from the body to be cooler.  Heat can reduce sperm count and testosterone production.  Wear boxers, not briefs.