With average male testosterone levels decreasing, a number of men are looking at testosterone replacement therapy as a way to address this. While there are benefits, there are also negatives that come with TRT therapy & that is why I’ve created this article looking at the alternatives to testosterone replacement therapy.
Why Look At Alternatives To Testosterone Replacement Therapy
So as stated there are some negatives that come with testosterone replacement therapy, hence why people should consider looking at alternatives, so let’s take a look at what some of the draw backs are:
- It’s expensive
- Lowered Sperm Count/ Infertility
- Testicle Shrinkage
- Oily skin & acne
- Growth of “breast” tissue
- Increased risk of blood clots
- Increased risk of stroke & heart attack
The following conditions can also potentially be made worse with TRT therapy:
- Congestive heart failure
- Urinary tract symptoms (urinary frequency/ urgency)
- Obstructive Sleep Apnea
As you can see there are a number of potential negative health side effects with TRT therapy, that is not to say that everyone would suffer from all the above or even any of it. Just combined with the high costs it is something that needs to be considered. I will be writing articles in the near future looking at the positives & negatives of testosterone replacement therapy. So things like the financial, the benefits & side effects will be covered in far greater detail!
What Are The Alternatives To Testosterone Replacement Therapy
So we’ve spoken about why you may want to look at alternatives to testosterone replacement therapy but let’s take a look at what other options there are to increase your T levels:
- Reviewing Your Diet
- Fasting/ Eating Frequency
- Maintaining A Healthy Weight
- Increasing vitamin & mineral intake/ levels
- Getting Suitable Sleep/ Rest
- Reducing Stress Levels
- Reduce your exposure to plastics & Toxic Chemicals
Now I’m not saying that each of the above is a direct replacement for testosterone replacement therapy; but combined they will definitely help you increase your testosterone production, I’m going to cover each of the above in a bit more detail now.
Reviewing Your Diet
Your diet is one of the major contributors to your testosterone production, there are plenty of foods promoted as healthy which lower testosterone; and lots that have been demonized over the past couple of decades that have since been proven to be healthy and increase testosterone levels. As we all need to eat your diet is one of the easiest ways to increase your T levels, I advise to check out the following two articles so you know what to remove & what to consider adding to your diet to increase your testosterone levels:
Fasting/ Eating Freqeuncy
Fasting is a great way to increase your testosterone production and one study showed an increase by as much as 180%! It takes a lot of energy for your body to process food/ calories, when this isn’t happening your body is able to regenerate itself which is a process call autophagy. Autophagy taking place is great for your wider health including increasing testosterone production.
Eating frequently or grazing on the other hand has the opposite effect, as your body is using a lot of energy to process foods it isn’t able to do autophagy, as a result your testosterone production and wider health to an extent suffers.
I’ll be creating a post in the near future in regard to fasting and testosterone production, so keep an eye out for that, in the short term I suggest you have a quick read of this study. It looked at the effects that fasting had on the testosterone levels of obese & non obese men: .
Maintaining A Healthy Weight
Being over weight is another cause of reduced testosterone production, having higher body fat leads to reduced testosterone production. What makes it even more interesting is the more T you produce the leaner your body will be, so it is an unusual loop. I will be creating a more in depth article looking at the relationship between testosterone & body fat so keep an eye out for that, just keep it in the back of your head that losing excess body fat will increase your T production.
Reviewing Your Vitamin & Mineral Intake/ Levels
There are a number of key vitamins & minerals that control testosterone production & will help you increase production. The key ones are as follows:
- Vitamin C
- Vitamin D
- Vitamin K
- Vitamin B6
- Vitamin B12
All of these can be gained through diet and other means such as supplementation, I’ll be covering each one in greater detail in future articles. For now, I advise you check out this article: Foods That Boost Testosterone Production – The Big List It gives you multiple foods that are a rich source of each of the above.
In broad speaking terms exercise can be split in to two different categories, weight lifting & cardio. Weight lifting as a whole helps to increase testosterone production, there are certain things you can do for a greater T increase like lift heavier weights & increase you rest period between sets but I’ll be covering these in greater detail in future posts.
Cardio is where it gets slightly more interesting. Stereotypical steady state cardio, like jogging, cycling, aerobics etc. As you are constantly moving, the body is under constant stress, this leads to cortisol release which inhibits testosterone production.
The best type of cardio for testosterone production is HIIT (high intensity interval training). This involves working at the maximum for a short period, followed by a period of rest (ideally 3* the exercise period). For example sprinting on the spot for 10 seconds, followed by 30 seconds of rest. This type of cardio doesn’t lower T as the rest periods mean your body isn’t put under stress, so no cortisol is released & no inhibiting of testosterone production happens.
Getting Suitable Sleep/ Rest
For ideal testosterone production you need to get 7 – 9 hours of quality sleep per night, once your levels dip below 5 your testosterone production is severely lowered. Again I will be creating article going in to how getting quality sleep increases testosterone, in the short term I advise you check another article I wrote. It gives you advice on ways to increase your sleep quality and products you can utilize to help you ensure you get those 7 – 9 hours of quality sleep for increased T production.
Reducing Stress Levels
The body being stressed leads to cortisol release & cortisol restricts testosterone production. So keeping your stress levels down is a great way to increase testosterone levels, there are multiple ways this can be achieved which I will be going through in future articles, for the time being I suggest you check out this site as they give great advice on ways to reduce your stress & remember with less stress comes more T! Reducing Exposure To
Plastics & Toxic Chemicals
Plastics & number of products you use daily contain chemicals that disrupt hormone balance including lowering testosterone production. A number of these chemicals cause other health issues, there are too many products to name that cause issues; but in regard to plastics I suggest you take look at another article I wrote looking at alternative products to plastics that won’t lower testosterone.
In regard to other products that contain these chemicals, they include things like non-stick cooking items, air fresheners, commercial cleaning products & weed killer to name a few. I will be creating articles looking in this subject further so keep an eye out for them.
I hope you have found this article on alternatives to testosterone replacement therapy useful. There is no denying that TRT is a highly effective way to increase T levels; but the cost and the side effects in my opinion make it the very last thing that you try.
While the above things may not be a like for like comparison with TRT in terms of testosterone increase, they certainly can increase your levels enough that you no longer suffer from low T and have high enough Testosterone to see the health benefits associated with higher testosterone; such as increased muscle mass, lowered body fat & reduced risk of suffering from a stroke to name a few.
I would advise to use as many of these alternatives to testosterone replacement therapy in unison as you can. The more you use, the greater results you will see! Keep an eye out for my future articles where I will be covering each of the above in far greater detail, if you have any questions on this subject or testosterone as a whole, just drop me a comment and I’ll get back to you!