How to Maintain Testosterone – Tips for Your Testosterone Health

How to Maintain Testosterone

How to Maintain Testosterone

Testosterone is a critical hormone for a man’s health, and that includes his overall physical and mental health. It is frequently called the male sex hormone and the hormone of youth. It is vital for its role in creating sex drive, along with our energy, physical strength and our lean muscle mass. Testosterone is also critical to maintain bone health. For more on testosterone and bone health, CLICK HERE.

Many studies have shown that maintaining proper testosterone levels is very key to your health and even your ability to live a long and prosperous life.

In this article, I am going to provide you with a bunch of tips for your testosterone health to help you maintain testosterone at its correct levels.

If you are not sure what low testosterone is, go read this and then come back and read this article.

Tip #1 – Avoid Sugar!

Studies have shown that sugar can lower your testosterone by as much as 25% and can keep it lower for several hours. So having too much sugar consistently can cause you to have chronic low testosterone.

There is sugar in just about everything now days. Huge sources of sugar in many American’s daily intake include: soft drinks and many fruit juices, including some of my favorites, like apple juice, orange juice, pineapple juice and more. Of course you know, it is also prevalent in candy, desserts, some dairy products like ice cream, sweetened butter and many yogurts. Unfortunately, pretty much all processed foods contain a ton of sugar, as do carbs like white bread, white rice, pasta and potatoes.

As you can see, high sugar equals low T. If you want to maintain your testosterone and be able to build lean muscle mass, and drastically reduce your risk of developing  many diseases like heart disease, diabetes, cancer, hormone issues, and being overweight, then you need to try really hard to cut the extra sugar from your diet.

To read everything you need to know about the Foods that Lower Testosterone, CLICK HERE.

Tip #2 – Try to Avoid Prescription Drugs and the Illegal Ones Too.

I know, I know, how am I going to avoid prescription drugs? You don’t have to avoid them all, but there are many that you really need to try to avoid and find a natural alternative.

Drugs to avoid to maintain your testosterone levels:

  • Statins – This is any of a group of drugs that act to reduce levels of fats, including triglycerides and cholesterol, in the blood. The body has to have the correct amounts of cholesterol to make testosterone, and statin drugs are short-circuiting that process.
  • Beta-Blockers and Hypertension Medications – These type of drugs, are used for the treatment of irregular heart rhythms, chest pain, heart attack, hypertension, migraine headaches, social phobias, tremors, and glaucoma.
  • Opioids – These are drugs that act on pain receptors in the central nervous system. They are also called opiates or prescription painkillers. For men taking long-acting opioids – in other words, those taken every eight to 12 hours – the risk of developing low testosterone is 5 times that of men who take their opioid pain relievers every four hours. But be aware, even short-term opioids use can lower testosterone levels.
  • Antidepressants and Anti-Anxiety Medications – These drugs are used to treat depression, dysthymia, anxiety, and obsessive-compulsive disorder. Many prescription drugs used to control anxiety and depression have been proven in several studies, to lower your testosterone. 
  • Ketoconazole – This is an antifungal medication that fights infections caused by fungus, and it has been proven to block your body from making testosterone.
  • Antihistamines – These can give relief when a person has nasal congestion, sneezing, or hives because of pollen, dust mites, or animal allergy.
    The effects of this drug on your testosterone are temporary, so after you are done taking it, your T levels will return to normal.
  • Illegal Drugs and Alcohol – I think you all know what these are.
    You all already know, abusing drugs and alcohol has many catastrophic effects on the body. Binge-drinking, frequent excessive drinking, and far too many street drugs will lower your testosterone, and obviously, cause many other health problems.

Read even more about the drugs that cause low testosterone by CLICKING HERE.

Tip #3 – Lower  and Minimize Stress In Your Life.

Have you heard of the ‘stress hormone’, called Cortisol? When you are stressed out, your body produces cortisol which unfortunately is very effective at blocking testosterone. If it is blocking your testosterone, you will not benefit from the free testosterone you would normally have available.

Because you don’t want high levels of cortisol resulting in lower T, you need to find ways to learn how to relax. You can do this by some simple things, like taking a walk or doing some other types of exercise. Maybe do some breathing exercises or meditation. Go get a nice relaxing massage. Find a new and less stressful job.

By finding ways to lower your stress situations, you can help your body maintain healthy testosterone levels, which will promote lean muscle mass, healthy bones,  along with improved moods, increased libido, more energy and stamina, and so much more.

Check out my complete article on Managing Your Stress by CLICKING HERE.

Tip #4 – Avoid Containers Containing BPA.

What the heck is a BPA? Bisphenol-A or BPA, is what I call a virility vampire that sucks the lifeblood out of your testosterone producing testicles. BPA is very commonly found in a all kinds of plastic food and beverage containers.

Studies show that BPA mimics the estrogen hormone and decreases your testosterone. It is found in the bodies of more than 90% of the population. Besides messing up your testosterone, it is also linked to weight gain, infertility, and thyroid issues, along with other health problems.

You can reduce your risk of getting exposed to BPA by using containers made of glass or stainless steel. Try to eliminate or at least reduce canned goods that are typically lined with BPA resin.

Limiting your contact with anything containing BPAcan protect your testosterone which helps to improve your mood, energy, libido, muscle, and heart health.

Learn more about what is killing your testosterone in my article called: What is Killing our Testosterone in Our Daily Lives?

Tip #5 – Do the Right Exercises.

The type of exercise you do is very important to maintaining your testosterone levels. For example, doing a lot of cardio will actually lower your testosterone.

Not having enough time to exercise is the most popular we hear for not doing it. Apparently little things like work, family and other “life getting in the way” issues take away the time to dedicate to some gym time.

Lucky for us, there is something called High Intensity Interval Training (HIIT). It is very effective and an efficient way of training. It takes twenty minutes or less and you can do it anywhere, anytime. It is just what it says, doing various exercises at very intense levels for short periods of time. HIIT has been proven to increase low testosterone.

Another awesome testosterone boosting method of training is heavy lifting.  Lifting something heavy has also been proven to increase low testosterone. Heavy lifting includes the bench press, dead lift and squats.

Check out my detailed article about HIIT by CLICKING HERE.

And learn all the benefits of heavy lifting and building muscle, RIGHT HERE.

Tip #6 – Eat Foods That Lower Estrogen.

If you have symptoms of low testosterone, like belly fat, low energy levels, low sex drive, you may also have increased levels of estrogen. This is bad news, because estrogen doesn’t just lower your testosterone, but it also puts you and a higher risk of heart disease and some cancers.

There are some natural estrogen blocking supplements on the market that are very good, but the best way to get your estrogen levels down to where they belong, is to eat the right foods. According to several medical and food experts, the phytochemicals in some foods can help reduce estrogen levels in the bloodstream.

Sounds great right, but what do I eat? Here are some of the foods that have been found to naturally lower excess estrogen: pomegranates, grapes, apricots, cruciferous veggies like broccoli, cabbage, and brussels sprouts, along with ground sesame and flax seeds.

I have created a complete detailed article on all the foods you can eat to Lower Estrogen. Read it now by CLICKING HERE.

Tip # 7 – The Most Important Vitamin for Your Testosterone.

The “Sunshine Vitamin” is the most important vitamin you need daily for testosterone production. This vitamin is Vitamin D. This critical vitamin helps to promote muscle, bone, and heart health and improves your overall mood, sex drive, energy, stamina, and even helps your immune system.

If we could all just spend about 20 minutes a day in the direct sun, we would get enough vitamin D naturally. But, the truth is, too many of us spend our work hours inside and don’t get the natural sunlight we need to maintain our vitamin D. For this reason, most of us should be taking a vitamin D supplement or a multivitamin that contains adequate vitamin D as well. It is estimated that 1 billion people do not have adequate levels of vitamin D due to not getting the sun they need.

NOTE: If you wear sunscreen and you correctly apply it, sunscreen reduces your ability to absorb vitamin D by more than 90 percent.

Read my detailed review of a supplement I highly recommend that contains the proper amount of Vitamin D – Force X7.

There is Plenty You Can Do to Maintain Your Testosterone.

I have given you a bunch of tips here to help you with your low testosterone issues. My site obviously contains many article that will also help, along with tons of product reviews to help you choose the best supplement for you.

My complete focus and attention to detail is to help you, so let me know if you have any questions at all.

Please feel free to check out my article on the Top Ten Testosterone Boosters 2018.

And, don’t forget to share with your friends and on social media.

You can also checkout and join my Facebook page for helping men with low testosterone: Best Low T Help Facebook Page

Curtis Henderson


  1. Hey Curtis,

    This was a very interesting article. I had common knowledge about testosterone but this article has given me a more in-depth look into it. I was not aware that there were so many factors that could affect testosterone, such as prescription medicine. My dad has high blood pressure so he was prescribed medicine for it. Knowing that it could affect his testosterone level makes me wonder if he would have taken those prescription drugs if he had known that too.

    I was also not aware that certain exercises could lower testosterone. In your article you made the point that too much cardio is a way to lower it. Exactly how much is too much cardio? A certain number of miles? 

    • Sorry to hear about your dad. I have some issues that I have had to take prescription meds for that I did not know would cause low testosterone, until it was too late. That is why I started this web site, to help people like me with the same issue. I want to make sure everyone is informed, since our big pharmacy friends don’t.

      Any consistent cardio without doing HIIT and heavy listing is too much. You can get the needed cardio from HIIT. I do HIIT now and will soon add heavy lifting as well. HIIT has improved my overall health tremendously.

      Thank you Jasmine for your comments and questions.

  2. This was a very interesting read. I didn’t realise there were so many things in our everyday lives that lower testosterone. No wonder there are so many men suffering fertility issues nowadays. If just one cause can lower testosterone, dealing with multiple causes at the same time would have a severe impact. It is a real eye opener. 

    • Yes, it is shocking to know all the things that are in our everyday lives that are not healthy for us. It is unfortunate that big manufacturers keep this information from us. But, I am here to provide all the help I can to everyone.

      And yes, low testosterone has become epidemic in men along with all the issues that come with that, including infertility.

      I can attest to all the health issue of Low T, sadly. But with the right exercise and proper nutrition, along with some awesome natural testosterone supplements, my testosterone has gone up and I feel great.

      I am glad you found my article informative and useful.

      Thanks again Jenny.

  3. I’m glad to see that both weight lifting as well as high intensity training are a great way to improve testosterone! I’ve actually found that exercise is one of the best ways for me to relieve stress in general, so it is great to see that both of these items combined will have such a positive impact!

    Another great way I’ve found to relieve stress lately is to attend a yoga class or do some lightweight meditation using a phone application called Headspace! Have you tried this to help destress?

    • Yes, that is right, the right exercise is beneficial for many things, including increasing your testosterone and calming your stress down.

      I agree meditation and yoga are great stress relievers. I am aware of headspace and I do know some friends who use it routinely. I don’t personally use it because I learned many years ago how to meditate and breathing techniques while I first started studying the martial arts. Martial arts taught me many things like that.

      Glad you found my information useful. 

  4. Thanks for this great information on this amazingly common problem these days.  I have been diagnosed with Vitamin D deficiency.  Did you know it can take months and months of supplementation to get your levels up?  It’s not just a quick fix, throw a vitamin down and you’re good.  I suspected this deficiency could be connected to low testosterone, and your site broke it down for me nicely.  Thanks for the tips.  Good luck to everyone dealing with this problem.

    • I am very aware of Vitamin D deficiency since  I too had it 6 months ago. I has to take 20,000 IUs per day to get it back to normal. I just had my blood tested 2 weeks ago and I am now good. Now I just make sure I get my sun but I also take a multivitamin to stay up.

      Thank you for reading my article and finding it useful.

      Get you D up and make sure you have a testosterone test to make sure you are not low on T as well.

  5. Learnt alot from this article.Sugar seems to be the number one cause of somany health problems little wonder i was not surprise finding it as number one on the list.Unfortunately the amount of sugar been pumped into every day snack and common food keeps increasing at an alarming rate. There is a need for caution.

    Quick question ; When is the best time to receive the vitamin D sunlight 

    • Yes, sugar is literally a testosterone killer. It is in everything, especially processed foods. Natural organic foods have some sugar but it is not processed and is good for you in small amounts.

      People need to learn to read labels and make sure there is not a lot of sugar in what they are buying. I need to do an article on reading labels to understand what people are seeing.

      Vitamin D or sunlight is good anytime of the day. But, if you can, get in the sun early so it helps you throughout the day.

  6. This is a very interesting post. I’ve read many articles about this, due to the fact that I struggle with low-T, myself. But this one sums everything up more completely and concisely than any of the others I’ve come across. For years, I wondered what my problem was and now I know. I guess I never used to imagine this happening to me. There’s a tendency to think it only happens to “old guys,” but that’s not necessarily true. Then again, I’m no spring chicken anymore, either. Ha!

    • I work very hard on all my articles to provide everyone with the best information available. I have many other articles that I linked, to provide even more information.

      Yes, testosterone starts to diminish when we turn about 30 and goes down 1 to 1.5% per year. By the time a male is 80, he will have half the testosterone he had when he was a teenager.

      I really appreciate you comments Mark and I am glad you found my article useful.

  7. Hi Curtis,

    Thanks for this article. It is truly enlightening. I knew testosterone to just be  the male sex hormone. I never knew how important its balance is to the overall health of the man. This knowledge will guide me in assisting my husband to maintain his testosterone levels. I’ll be checking out the products you mentioned.

    • Did you know it is also critical for women?  It is, in fact it is just as important to women as men, just in smaller amounts. It is vital to a male’s health because of everything it does for us.

      I am so glad you found this informative. Definitely check out my other articles and I am sure you will find what your husband needs.

      Thanks again.

  8. I didn’t realize that sugar and prescription drugs lower testosterone levels. It makes sense that Cortisol blocks testosterone. When people are stressed out, their bodies react strangely.

    Also, I try to be careful to avoid using containers with BPA. In order to avoid BPA, I put hot food on china instead of disposal cutlery and plastic plates. Unfortunately, people don’t realize how bad hot plastic is for you. I try to buy glass bottles when I can instead of plastic bottles. My husband and I are powerlifters. He brought to my attention that we need to avoid BPA.

    I also think that all these artificial hormones affect other bodily functions and not just testosterone. People need to take proper precautions to avoid artificial hormones and take care of their bodies!

    • Yes, I completely agree about artificial hormones, especially synthetic testosterone. TRT is so dangerous and has so many side effects. 

      I am glad you found this informative and you clearly have some great knowledge already.

      Good for you for power lifting. That is awesome. I am working my way up to that as well.

      Thank you for your great comments!

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