Natural Ways to Boost Testosterone — And When to Seek Help
Low testosterone (“Low T”) is a common but underrecognized condition that affects many men as they age. Symptoms like low energy, decreased libido, weight gain, or irritability may seem like normal aging—but they could point to a treatable hormone imbalance.
At Nebraska Urology in Lincoln, we help men reclaim their energy and vitality by starting with natural strategies to improve testosterone—and offering safe, effective medical therapy when needed, including modern oral testosterone and at-home injections.
How Common Is Low Testosterone?
Testosterone levels naturally decline with age, typically about 1% per year after age 30. A major study found that nearly 39% of men over age 45 have low testosterone with symptoms, yet most remain undiagnosed and untreated 1. This is often due to the subtlety of symptoms and lack of awareness among both patients and providers.
In most cases, the cause is testicular failure from aging, where the testes produce less testosterone despite normal brain signals.
Symptoms of Low T
· Fatigue or low energy
· Reduced sex drive or difficulty with erections
· Depressed mood or irritability
· Weight gain and decreased muscle mass
· Brain fog or poor concentration
These symptoms are often gradual but can significantly affect quality of life.
Natural Ways to Boost Testosterone
Many men can improve testosterone levels through lifestyle changes—especially if levels are borderline or symptoms are mild:
1. Exercise
In sedentary older men, a structured exercise program significantly improved free testosterone levels, supporting exercise as a viable non-pharmacologic intervention for low T2.
2. Improve Your Diet
Zinc deficiency was associated with significantly lower testosterone levels; supplementation in marginally zinc-deficient men increased serum testosterone, indicating a direct link3.
3. Get Better Sleep
Healthy young men restricted to 5 hours of sleep per night for one week showed a significant decrease in daytime testosterone levels (~10–15%), linking sleep loss directly to hormonal suppression4.
4. Reduce Stress
Chronic stress raises cortisol, which in turn suppresses testosterone production. Exercise, mindfulness, and good sleep habits all help manage stress naturally.
5. Lose Excess Fat
Low testosterone and obesity often worsen each other. Treating testosterone deficiency can improve insulin sensitivity, body composition, and overall metabolic health5.
If these changes don’t improve symptoms, it may be time to seek medical evaluation.
How Nebraska Urology Evaluates Testosterone
We begin with morning bloodwork, ideally before 10 AM, when testosterone is highest. We measure:
· Total testosterone
· LH (luteinizing hormone) to assess pituitary signals
· Hematocrit to ensure safe therapy candidacy
· PSA (prostate-specific antigen) in men over 40
If testosterone is low, we confirm it with a second morning level, along with these related labs to determine whether the cause is primary (testicular) or secondary (pituitary/hypothalamic).
Medical Therapy: Easy, Safe, and Effective
When bloodwork confirms low testosterone and lifestyle changes aren’t enough, Nebraska Urology offers:
Oral Testosterone:
Our FDA-approved oral testosterone is safe, effective, and easy to take. Unlike older formulations, modern oral testosterone avoids liver risks and maintains steady hormone levels. Learn more about this option on our testosterone therapy services page.
Injections at Home:
We also offer weekly or biweekly intramuscular injections, administered at home. This method is time-tested, predictable, and widely used.
Fertility Note: Testosterone therapy can suppress sperm production. If you’re hoping to father children, we’ll discuss alternative medications like clomiphene or hCG to support testosterone levels without impairing fertility.
Expert Low T Care in Lincoln
Whether you want to try natural strategies or are ready to consider therapy, Nebraska Urology has the expertise to help. We’ve treated thousands of men in Lincoln and across Nebraska with a focus on safe, evidence-based care that improves quality of life. Call (402) 489-8888 to book an appointment
Author: AJ Pomajzl, MD
Board – Certified Urologist
Nebraska Urology
Lincoln, NE
Sources
1. Mulligan T, Frick MF, Zuraw QC, et al. The Prevalence of Symptomatic Androgen Deficiency in Men. J Clin Endocrinol Metab. 2004;89(11):5295–5301. https://pubmed.ncbi.nlm.nih.gov/15579737/ This study found that nearly 39% of men over age 45 met lab criteria for androgen deficiency, but only a small fraction were diagnosed or treated—highlighting significant underdiagnosis.
2. Hayes LD, Sculthorpe N, Herbert P, Grace FM. Exercise Training Improves Free Testosterone in Lifelong Sedentary Aging Men. Endocr Connect. 2017;6(3):179–188. https://pubmed.ncbi.nlm.nih.gov/28515052/ In sedentary older men, a structured exercise program significantly improved free testosterone levels, supporting exercise as a viable non-pharmacologic intervention for low T.
3. Prasad AS, Mantzoros CS, Beck FWJ, Hess JW, Brewer GJ. Zinc Status and Serum Testosterone Levels of Healthy Adults. Nutrition. 1996;12(5):344–348. https://pubmed.ncbi.nlm.nih.gov/8875519/ Zinc deficiency was associated with significantly lower testosterone levels; supplementation in marginally zinc-deficient men increased serum testosterone, indicating a direct link.
4. Leproult R, Van Cauter E. Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men. JAMA. 2011;305(21):2173–2174. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4445839/ Healthy young men restricted to 5 hours of sleep per night for one week showed a significant decrease in daytime testosterone levels (~10–15%), linking sleep loss directly to hormonal suppression.
5. Reilly D, Saad F. Metabolic Syndrome in Male Hypogonadism. Curr Opin Endocrinol Diabetes Obes. 2018;25(3):209–215. https://pubmed.ncbi.nlm.nih.gov/29895018/ Discusses the bidirectional relationship between hypogonadism and metabolic syndrome, and how testosterone replacement can improve insulin sensitivity, body composition, and metabolic health.