Functional Medicine Toronto Guide: 10 Key Tips for Elevating Testosterone Levels

POSTED BY TORONTO FUNCTIONAL MEDICINE CENTRE

If you need help balancing testosterone, our Toronto Functional Medicine Centre clinicians can offer you support. Understanding this hormone is key for a man’s optimal wellness, as it supports bodily functions and male characteristics. 

But when the hormone declines, it can lead to surprising changes that affect libido, reproduction, immune function, bone health, mood, and energy production.   

Low T is a description for male hypogonadism, which is when the testicles struggle to produce ideal testosterone amounts. In this guide, we explain what happens when men have low T and 10 ways to naturally boost this hormone. 

What happens when testosterone levels decline? 

Testosterone is fundamental to men’s health, influencing muscle growth, sexual performance, cognitive function, and overall vitality. But with advancing age, this hormone tends to decline, often leading to cuts in physical strength and general well-being. 

In the last 30 years or so, scientists have reported low T to be progressively occurring in males – and not all of these cases are linked to aging! It’s speculated that low T may be increasing in male populations due to: 

    • The rising diagnoses of diabetes, chronic stress and/or other chronic conditions (i.e. cardiovascular disease)
    • Obesity (elevated BMI)
    • Side effects from medications (i.e. chemotherapy)
    • Alcohol/substance overindulgences
    • Exposures to endocrine-disrupting chemicals from plastics, pesticides, etc.

Symptoms of low T include: sleep issues; reductions in bone mass and sex drive; boosts in body fat; increases in muscle weakness and erectile dysfunction; hair loss; and mood swings. Some men don’t experience symptoms, whereas others will. Nevertheless, it’s important to treat it because when testosterone declines, the male body is susceptible to forming osteoporosis, a reduction in red blood cell production, poor sperm health (infertility), and the development of breast tissue. 

10 Tips and Functional Medicine Therapies to Boost Testosterone

To increase testosterone levels, please discuss getting a curated treatment plan with a functional medicine practitioner. There are numerous scientifically-backed methods that can help optimize testosterone levels naturally. In the meantime, here are some testosterone-boosting strategies that target lifestyle changes, nutrition, and natural supplementation.

1. Diagnose and treat nutritional deficiencies.

Nutrient deficiencies can play a role in forming low t. Testosterone synthesis relies on certain vitamins and minerals in the body; so, lacking key amounts of nutrients can lessen testosterone production. If you were to consult with a functional medicine practitioner, they may discuss alleviating these deficiencies for treating low T: 

Vitamin A: A shortage can adversely dwindle testosterone in men. Supplementing with vitamin A can help regulate cells that support testosterone function and production. 

B vitamins: Especially B1, B2, and B3, these vitamins are integral to testosterone synthesis. In fact, low B1 levels can lead to estrogen dominance, thereby contributing to low T. 

Boron: Emerging evidence highlights boron’s potential in boosting free testosterone levels; the mineral may help with alleviating erectile dysfunction, too.

Iron: Iron supplements have demonstrated improvements to testicular functions. Iron is vital for steroidogenesis, as it enables enzyme activity required for creating testosterone.

Vitamin D: Supports testosterone synthesis and hormonal equilibrium. Findings have shown that individuals with high vitamin D levels tend to have optimal testosterone profiles. 

Magnesium and zinc: These minerals are essential cofactors in enzymatic reactions for regulating testosterone in the body. Deficiencies of both minerals can lead to the formation of low T.

Along with oral and/or intravenous supplements, eating nutrient-dense foods is beneficial, such as liver for vitamin A; fatty fish for vitamin D; nuts and seeds for magnesium; and whole grains for augmenting B vitamins. Retesting nutrient levels can be arranged with your healthcare provider. 

Suggested Reading: Functional Medicine Toronto Guide: 10 Key Tips for Elevating Testosterone Levels

2. Optimize your body composition.

According to a PLOS ONE article, lacking testosterone can potentially boost your body’s fat percentages, cause unwanted weight gain; lacking testosterone can also leave you susceptible to forming metabolic syndrome. Thus, body composition must be paid attention to for improving testosterone levels. 

Body composition is the total percentage of muscle, fat, and bone in your body. Excess body fat — especially abdominal fat — can convert testosterone into estrogen through an enzyme called aromatase. Being overly lean is not the answer to improving testosterone, though, as this can suppress the hormone due to energy deprivation. 

If you suspect that testosterone decline concerns are linked to your weight fluctuations, here are some tips to consider: 

      • Muscle preservation: Maintaining lean muscle mass through resistance training enhances metabolic rate and supports your hormonal balance.
      • Resistance training: Focus on compound exercises like squats, deadlifts, and bench presses; try to perform 2-4 sessions per week. 
      • Fat reduction: Aim for body fat percentages between 12-18%, which is optimal for most men.
      • Increasing protein intake: Consume 1.6-2.2 grams of protein per kilogram of body weight; this may help with preserving muscle mass while losing fat.
      • Balancing fat loss: Avoid extreme calorie deficits, as they can disrupt hormonal homeostasis.

A personalized approach to treatment may be ideal for treating unique biological needs, such as weight loss and hormonal shortfalls. This may involve consulting with functional medicine and integrative providers who have experience tailoring therapies. 

3. Balance your intake of macronutrients.

Low T and a poor diet are directly related. In fact, a study from Nutrients confirmed that infertility has been linked to increases in eating saturated fats, sugars, sodium, and the lack of detoxifying fruits and veggies. 

As humans, we need sizable amounts of macronutrients (proteins, carbohydrates and fats), and the proportion of macronutrients you eat affects testosterone production. While all macronutrients are critical for male hormonal health, carbohydrates and fats can heavily affect testosterone levels. If you’re altering your diet to address hormonal imbalances, here are some points to note:  

      • Do not avoid carbohydrates entirely. Complex Carbs are needed for maintaining leptin and insulin sensitivity, which both influence testosterone synthesis. 
      • Add healthy fats to your diet. Omega-3 fatty acids and monounsaturated fats from olive oil, avocados, and nuts can support testosterone production.
      • Be mindful of your protein intake. Consuming protein in excess of 40% of your daily caloric intake may overburden sulfur metabolism, which could potentially reduce testosterone levels.

Aim for a macronutrient balance that includes a moderate amount of complex carbohydrates, a greater focus on protein, and a significant inclusion of healthy fats to support optimal hormone function.A functional-practicing holistic nutritionist or naturopathic doctor, such as one from the Toronto Functional Medicine Centre, can offer you clinical nutrition advice. 

4. Support activating the mTOR pathway.

Your body has a pathway called the mammalian target of rapamycin (mTOR), and it regulates a network of proteins that optimizes cellular health and energy metabolism. When this pathway is stimulated, it can support anti-inflammatory, anti-cancer and anti-aging effects, immune function and intestinal and brain health functioning. Studies from the past decade have shown that our cellular processes stimulate this pathway, which can negatively become “deregulated” in the presence of diseases. 

Testosterone is related to the mTOR pathway because it contributes to activating it. mTOR activation is increased with optimal testosterone amounts; but low amounts limit the availability of nutrients entering the cells. Due to the fact that “… mTOR is sensitive to nutrient levels, its activity would be diminished as a result of nutrient deprivation,” confirms an Anticancer Research article. 

Functional and naturopathic medicine doctors may recommend strategies for improving both testosterone levels and your mTOR pathway health. These may include: 

      • Nutrient activation: Eating leucine-rich foods (e.g., eggs and dairy) and complex carbohydrates to stimulate mTOR.
      • Avoiding excessive restrictions: Chronic caloric deficits or fasting can suppress mTOR and testosterone production.
      • Supplementing with arginine: Findings have shown that supplementing with 5mg daily may support  testosterone production  in men with high stress levels.
      • Supplementing with glutamine: Scientists have confirmed that glutamine supplementation has the potential to boost testosterone. This may be useful for male athletes who engage in high-intensity training.

5. Consider herbal medicines.

“Plants and plant-based products, including herbs and spices, have been used for millennia … to treat disease and improve overall health and well-being,” confirms an Advances in Nutrition article. Herbal medicines may be added to functional medicine treatment plans, as certain herbs have strong evidence for supporting testosterone levels.

Here are some examples of herbs that may help with heightening testosterone:

      • Tongkat Ali (Eurycoma longifolia): Doses of 200-400 mg daily have shown to increase testosterone by up to 55% in men with low levels.
      • Ashwagandha: This adaptogen may improve stress resilience and increase testosterone by up to 17%.
      • Fenugreek: Often used in doses of 500-600mg, this herb is known to support free testosterone levels and libido.
      • Tribulus Terrestris: Though its effects are modest, some naturopathic doctors recommend it for overall hormonal health.
      • Chrysin: Known to inhibit an enzyme called aromatase; inhibiting aromatase can prevent testosterone from converting into estrogen. 

By integrating herbs with other functional medicine therapies, such as naturopathic medicine and conventional treatment methods, you can potentially foster relief from chronic symptoms and manage your hormone balance. In the meantime, please see a healthcare provider to determine if herbs are suitable for you; this is especially key for understanding side effects and avoiding medication interactions. 

6. Take up strength training.

Resistance training is effective for boosting testosterone – and this is beneficial for men at various weights and ages. 

When strength training is “…combined with larger muscle involvement (multi-joint movements), bigger exercise volume, sufficient intensity (moderate/high), and short resting intervals between training sets,” this can further optimize serum testosterone, validates a piece from the Journal of Functional Morphology and Kinesiology.

If you were to consult with a personal trainer about exercising for testosterone boosts, you may be introduced to: 

      • Compound lifts, such as deadlifts, squats, and pull-ups.
      • Training at moderate-to-high intensity levels with proper recovery periods.
      • Limiting excessive endurance training, which can elevate cortisol and suppress testosterone.

Though weight training can augment testosterone, this hormonal boost is temporary, lasting 15-60 minutes post workout. This is why regular workouts are needed for improving hormonal balances, and they must be combined with a balanced diet, stress management techniques, and healthy lifestyle factors

Keep in mind, every individual has a unique biology; in fact, healthy and unhealthy lifestyle factors can contribute to how fit you are! Consulting with a personal trainer is ideal to ensure that your physical movements are within your health condition. 

7. Prioritize sleep. 

Deep, restorative sleep is vital, as testosterone synthesis occurs during REM cycles. Indeed, losing rest can cut down the hormone. In one study on male participants, the hormone declined during the day by 10-15%; the participants slept 5 hours every night for one week. 

There is a surprising link between poor sleep and testosterone. Either high or low amounts of the hormone can impede sleep; meanwhile, losing sleep can constrain testosterone production. When you opt for a personalized approach to treatment, this may include nutraceuticals, dietary changes, and lifestyle modifications for improving sleep conditions and addressing low T. 

With that, are some tips for supporting your sleep:

      • Try to get 7-9 hours of sleep every night.
      • Reduce screen time a few hours before bedtime. 
      • Make your sleep environment cool, dark and quiet. 
      • Make sure to address sleep-related medical conditions, such as sleep apnea. 

Improving sleep quality is individualistic, especially if you’re struggling with anxiety and the current symptoms of low T. We advise you to seek help from a health provider to learn more about hormone optimization programs and functional medicine treatment plans. 

8. Reduce cortisol levels with stress management strategies.

Chronic stress can impede optimal health and cause digestive issues, excessive inflammation (oxidative stress), poor memory, brain fog, and hormone imbalances

Chronic stress has been proven to augment cortisol levels, which directly suppresses testosterone production. When you’re incessantly pressured by work, relationships, etc., this pushes the adrenals to release cortisol for fight-or-flight/survival responses. And as streams of cortisol are released without breaks, this reduces the production of testosterone, potentially leading to low T. 

Finding ways to manage stress for physical, mental, and hormonal health is needed. For instance, regular and moderate amounts of exercise can release ‘feel-good’ endorphins; and a work-life balance can also contribute to avoiding burnout. 

You can also explore mind-body/mindfulness methods, such as Chinese medicine acupuncture services, yoga or meditation. Actually, transcendental meditation (TM) – which is a type of meditation that involves repeating mantras – has been studied for its effects on both cortisol and testosterone. A study published in Psychoneuroendocrinology established that TM may offer beneficial effects for patients recovering from chronic stress, such as low T. 

9. Reduce exposures to endocrine-disrupting chemicals.

Minimizing exposures to toxins, including endocrine-disrupting chemicals (EDCs), may be valuable for a functional medicine journey, especially for improving low T.   

In one study, it appeared that when both adults and young males were exposed to excessive amounts of phthalates (bisphenol A), their serum testosterone levels reduced. Some scientists speculate that contacts with harmful elements, including phthalates, may be linked to low T increases in male populations, “… including reduced semen quality in men and genital malformations in newborn boys,” explains the University of Michigan. 

With that, here are some tips for reducing exposures to EDCs:  

      • Avoid pesticides from non-organic produce. As we reported in “Connecting Pesticides to Male Infertility”, both herbicides and pesticides can interfere with hormone productions, cause damage to sperm DNA, and reduce the motility and density of sperm. 
      • Reduce your use of plastics. BPA is a synthetic element found in food storage containers. Swap these for mason jars to avoid chemical exposures. 
      • Read your personal care labels carefully. Synthetic fragrances and parabens are commonly found in personal care products, such as shampoos, soaps, lotions, etc. Check the labels to make sure you avoid unnecessary ingredients.

Keep in mind, phthalates are not the only chemicals to contribute to low T; other environmental toxins, such as heavy metals, can also hinder hormone productions. 

10. Limit drinking alcoholic beverages.

According to research published in Alcohol Health and Research World, “Studies found that heavy alcohol consumption results in reduced testosterone levels in the blood. Alcohol also impairs the function of the testicular Sertoli cells that play an important role in sperm maturation.”

For men, drinking alcohol heavily is defined as consuming over 15 drinks every week. Chronic alcohol overindulgence weakens testosterone production and fertility chances; it also disrupts liver function, which is crucial for hormone metabolism. Furthermore, it can boost oxidative stress levels, contributing to chronic inflammation that can exacerbate low T. 

If you do consume alcohol regularly, limit it to 1-2 standard drinks daily. And don’t forget to opt for beverages with low alcohol and avoid sugary mixers! 

If you drink excessive amounts chronically, there’s a chance of recovering from low T by lessening or quitting your intake. Recovery is based on individual features, though, such as lifestyle/genetic factors and medical history. We recommend consulting with a functional health provider to healthily reduce your alcohol intake and address low T symptoms.

Next steps: Testing for low T

Optimizing testosterone naturally involves a multifaceted approach that emphasizes nutrition, lifestyle, and environmental factors. By integrating functional and integrative medicine strategies from this guide – such as alleviating nutritional deficiencies and adopting strength training – you can support your hormonal foundation.

It’s essential to monitor your progress and consult with healthcare professionals for personalized advice and testing. Functional medicine testing may be accessed at integrative clinics, such as the Toronto Functional Medicine Centre, and the following tests may be recommended: 

    • DUTCH Complete Hormone Test: Requires dried urine samples so that male and adrenal hormones, including testosterone and cortisol, can be measured; this captures quantities that may not be identified by conventional tests
    • Genova Diagnostics Personalized Nutritional Assessment: The Metabolomix+ The Metabolomix+ is a comprehensive nutritional assessment that analyzes key nutritional biomarkers to evaluate your body’s functional needs. This non-invasive test utilizes a first-morning void (FMV) urine sample, with optional add-ons like a bloodspot finger stick and buccal swab, making it a patient-friendly approach. The test assesses the functional need for various nutrients, including antioxidants, B-vitamins, minerals, digestive support components, fatty acids, and amino acids. Clinicians interpret the results to identify nutrient deficiencies and understand their impact on overall health, including hormone regulation and testosterone levels.

Functional lab tests provide an overview of what’s happening in your body; by knowing these details, clinicians can customize a treatment plan for your uniqueness, such as dosing for herbal remedies, IV therapy, bio-identical hormones or other testosterone-related therapies. With consistent effort and tailored strategies, you can enhance your vitality, energy, and overall quality of life.

A personalized approach to wellness can target hormone imbalances and help you reach other health goals, such as revving energy levels. Become a new patient now at the Toronto Functional Medicine Centre – just click here to request your initial consult!

Disclaimer: The information in this article is designed for educational purposes only and is not intended to be a substitute for informed medical advice or care. This information should not be used to diagnose or treat any health problems or illnesses without consulting a doctor. You should always consult with a health care practitioner before relying on any information in this article or on this website. Never delay or disregard seeking professional medical advice from your doctor or other qualified healthcare provider because of information you have read from the Toronto Functional Medicine Centre website or other affiliate media. 

 

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