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The symptoms of low testosterone can feel devastating to men and their partners. ED, infertility, fatigue and low libido are just a few of the symptoms that cause stress and feelings of helplessness.

While low testosterone can be a very serious concern, men (and women) can have low testosterone for various reasons. Because of this I’m not a fan of TRT (testosterone replacement therapy) except as a last resort once all other options have been exhausted. The good news is – there is testosterone therapy that doesn’t involve drugs.

Full disclosure: I am not a medical doctor but I care deeply about your health, relationship and sex life. If you have or think you have low testosterone please consult a physician for medical advice.

Before we get into what you can do about low testosterone – a word about stress. Stress decreases testosterone because of the stress hormone cortisol. Elevated cortisol levels suppress your sex drive. Being stressed about having a low sex drive decreases testosterone and round and round you go in a terrible catch 22.

Stress between partners exacerbates the problem of low testosterone. But enjoying regular sexual activity combats stress and naturally raises testosterone levels.

1. Sex!

A lack of sexual activity depletes testosterone levels so regular sex is recommended at least once per week. This doesn’t necessarily mean intercourse. If an erection doesn’t happen make love with your hands, mouths and every other inch of your bodies.

Sexual pleasure is pleasure with or without a hard on. Click To Tweet

Here’s why having sex increases testosterone: Norepinephrine is a hormone and neurotransmitter that keeps us alert and motivated. Dopamine is a neurotransmitter associated with reward (for getting what we were motivated to have).  Lust is associated with high levels of norepinephrine and dopamine that stimulate the production of testosterone.

2. Diet.

Avoid or limit: Alcohol: it reduces testosterone levels. Soy and soy products: while they don’t reduce T levels, they increase estrogen levels which offsets testosterone.

Increase: Zinc: seafood, lean meat, beans and chickpeas.  Monounsaturated fat: Nuts, olive oil and peanut butter.

Balance: Too much protein slows down the production of testosterone. A ratio of approximately 20% protein – 50 % carbs – 30% fat is important and ideal.

3. Exercise.

Do: Weightlifting increases testosterone if done correctly. The ideal is fewer reps near your one-rep maximum with loads of rest between sets. Examples of exercises to include are bench presses, squats, lunges, deadlifts and chin-ups etc.

Don’t: High stress endurance exercises. The higher your stress the lower your testosterone and testosterone production. Thus the need for rest when lifting weights.

4. Body Fat.

Belly fat in particular. Testosterone production is higher in leaner men. If you need to lose weight do it slowly. The stress of rapid weight loss with too few calories shuts down T production.

5. Rest.

This is imperative to countering low testosterone. A good nights sleep and resting between sets while weight lifting provide your body the breather it needs to produce more testosterone.

6. Sports!

Watching sports is good for increasing testosterone as proven in this study. But there’s a catch – you have to be cheering for a winning team. Testosterone levels go up when your team is winning. Cheering, fist pumping, chest pumping and high fiving are good for you. If your team is perpetually at the bottom of the rankings you might want to consider picking another team.

Low testosterone isn’t fun. Take care of yourself. Have fun watching your favorite team win. Enjoy regular sexual activities. These things have been proven to naturally raise your T levels and most importantly improve your experience of life.

Live a happy, sexy life!

Dr. Gayle Friend

p.s. If you’d like help reducing relationship stress, getting closer and having the sex life you want and deserve, I’d love to help.