We are a society of busy people. We rush to work, to school, even to our activities. Quality is measured by time and convenience. Instant gratification reigns supreme. Unfortunately, our health is often the first thing pushed to the side. Thomas Edison once said, “The doctor of the future will give no medicines, but will interest his patients in the care of the human frame, in diet, and in the causes and prevention of disease.” Maybe, like many men, you’re feeling tired and run down. Perhaps you’re struggling with depression or decreased energy. You may be engaged in a battle with your weight. Or you may be dealing with more serious health problems. You can address these issues by learning how to live a healthy lifestyle. You can get a natural boost of testosterone levels and improve your quality of life by implementing a few simple changes. These changes can address a number of secondary concerns and lead you to feel better. It is possible to get a natural boost of testosterone.

Symptoms of Low Testosterone in Men


Since the most well-known effect of low testosterone is a loss of libido, many of the following aspects may not even be on your radar. However, the effects of low T reach far beyond sexual issues.

Non-sexual symptoms:

  • Low iron levels
  • Depression
  • Decrease in energy
  • Increased body fat around the waist
  • Lack of initiative, assertiveness and drive
  • Decline in sense of well-being and self-confidence
  • Indecisiveness
  • Decrease mental sharpness
  • Lessened stamina and endurance
  • Loss of muscle mass, strength and tone
  • Sleep apnea
  • Gynecomastia (enlarged breasts)

Health and lifestyle conditions associated with low T levels:

  • High cholesterol
  • High blood pressure
  • Diabetes
  • Excess weight
  • Opioid drug use

How to Raise Testosterone Levels

Foods That Increase Testosterone

Experts suggest a heart-healthy diet for higher testosterone levels. This means your food sources should be high in protein and low in fat.


What You Should Eat:

  1. Lean white meat
  2. Fresh produce
  3. Whole grains


What You Should Avoid:

  1. Alcohol
  2. Red meat
  3. Refined sugar
  4. Animal fat


A Healthy Lifestyle to Naturally Boost Testosterone


Examine your activity level

Maintain a healthy body weight. Proper exercise helps you lose weight and produce more testosterone. Weight lifting is an ideal form of exercise for men, but anything helps. Losing 10-15 pounds is a start. Walking twice a week at a pace that raises your heartrate is better than nothing at all. Most importantly, keep your body moving. A sedentary lifestyle is not conducive to boosting your testosterone.


Get proper rest

Make sure you’re getting a good 7-8 hours a night. The quality of rest matters just as much as the quantity. Rule out sleep apnea, a common disorder that causes pauses in breathing during sleep. Sleep apnea is linked to low testosterone. Avoid stress as much as possible. Spend time each day participating in activities that you enjoy. Try to cut back where you can at work. Long hours of overtime cause stress to skyrocket.


Consult your doctor

Keep up with your yearly wellness visits. Your doctor will check blood levels, including testosterone. He or she will also be able to rule out other conditions that may affect your health and wellness. Confirm your medications aren’t a contributing factor. For example, steroids and opioids can negatively affect testosterone.

What’s the Next Step?


The above suggestions can help you along your journey to change your health and enjoy a natural boost in testosterone. If you’ve changed your eating and lifestyle habits and still find that you need help, natural hormone therapy could be an option. Specialists at the Hotze Health & Wellness Center are skilled in natural treatment of testosterone issues. Together you can develop a personalized wellness plan to get you back on track. Call 877-698-8698 or click here to speak with a wellness consultant.