Testosterone Boost: Supporting Men’s Health Through Holistic Practices
- Rosetta Kawauchi CHHP CTN
- 3 days ago
- 5 min read
By Rosetta Kawauchi, BCND, – Board Certified Naturopathic Doctor and Certified Holistic Health Practitioner
Testosterone is often referred to as the “male hormone,” but its role in men’s overall health and vitality goes far beyond masculinity or libido. It is a crucial hormone that influences everything from energy levels and muscle growth to mental clarity and motivation. However, many men today are experiencing the symptoms of low testosterone—often without even realizing it.
As a Board Certified Naturopathic Doctor and Certified Holistic Health Practitioner, I’ve worked with many individuals at my practice, Essence of Healing LLC in Okemos, Michigan. I specialize in helping clients uncover the root causes of their symptoms and supporting their healing journey through natural, integrative solutions. In this article, I will delve into the signs of low testosterone, outline natural solutions to restore hormonal balance, and provide recommendations for foods, herbs, and supplements that support men’s hormone health. I will also discuss the pros and cons of hormone replacement therapy (HRT) so that you can make an informed decision for your well-being.
Understanding Low Testosterone in Men
Testosterone levels naturally begin to decline as men age, typically starting around age 30. However, environmental toxins, poor diet, lack of physical activity, chronic stress, and sleep deprivation are contributing to a growing epidemic of low testosterone (Low T) in younger men as well. Recognizing the signs early can help you take proactive steps toward restoration.
Common Signs and Symptoms of Low Testosterone:
Low motivation
Increased body fat and muscle loss
Reduced sex drive (low libido)
Erectile dysfunction
Persistent fatigue or low energy
Hair thinning or loss, especially on the lower legs
These symptoms can affect a man’s quality of life on multiple levels—physically, emotionally, and mentally. For many men, the journey to optimal health begins with understanding how their hormonal system works and how to support it naturally.
Weighing the Pros and Cons of Hormone Replacement Therapy (HRT)
Hormone Replacement Therapy (HRT) is one approach to increasing testosterone levels, especially in cases where hormone levels are severely depleted. HRT often involves the administration of synthetic or bioidentical testosterone via gels, injections, or patches. Some men report significant improvements with HRT, including:
Enhanced libido and sexual performance
Increased facial and body hair growth
Higher red blood cell count (important for oxygen transport and endurance)
Greater stamina and muscle mass
Improved overall energy
Potential Risks and Side Effects of HRT:
Increased urination or urinary urgency
Acne or skin irritation
Fluid retention
Decreased testicular size and sperm count (impacting fertility)
Enlargement of breast tissue (gynecomastia)
Elevated cholesterol levels, which can affect cardiovascular health
While HRT can be effective for some individuals, it is not a one-size-fits-all solution. Many men prefer to take a natural, holistic approach first—focusing on lifestyle and nutrition—before considering pharmaceutical intervention.
Natural Ways to Enhance Testosterone Production
A strong hormonal foundation begins with the basics: movement, nourishment, sleep, sunlight, and stress reduction. Your endocrine (hormonal) system is highly responsive to lifestyle patterns. The good news is that it can also respond positively and relatively quickly to holistic care.
Exercise and Movement
Regular resistance training and strength-building exercises have been shown to naturally boost testosterone levels. Focus on:
Weightlifting
High-intensity interval training (HIIT)
Functional movement (like bodyweight exercises and kettlebells)
These types of workouts not only improve physical fitness but also stimulate the body’s natural testosterone production.
Hydration and Air Quality
Water is essential to every bodily function, including hormone regulation. A good rule of thumb is to drink half your body weight in ounces of water daily. If you weigh 180 lbs, aim for about 90 ounces of water each day. Also, replace any dehydrating beverages like coffee or tea with equal parts water to maintain hydration balance.
Avoid exposure to cigarette smoke and environmental pollutants, which can interfere with testosterone levels and damage reproductive organs.
Sunlight and Vitamin D
Just 5 to 10 minutes of direct sunlight exposure daily (on the face and arms) helps stimulate the body’s natural production of Vitamin D, a crucial hormone-like vitamin that supports testosterone. If sunlight is limited where you live, a high-quality Vitamin D3 supplement may be helpful.
Quality Sleep
Men who sleep less than 7 hours per night are more likely to have reduced testosterone levels. Aim for 8 to 9 hours of uninterrupted sleep per night to allow the body’s endocrine system to reset and function optimally.
Dietary Changes for Hormonal Health
What you eat plays a major role in hormone production. Certain foods can boost testosterone, while others can disrupt hormone balance.
Avoid or Minimize:
Alcohol
Processed foods (including fast food)
Refined sugars
Fried foods
Soy-based products
Mint
Licorice root
Vegetable oils and polyunsaturated fats
Testosterone-Boosting Foods:
Fatty fish: Salmon, sardines (rich in omega-3s and Vitamin D)
Dark leafy greens: Spinach, kale, collards (high in magnesium and antioxidants)
Avocados: Healthy fats support hormone synthesis
Cocoa (dark chocolate): Rich in antioxidants and mood-boosting compounds
Eggs: Especially the yolks (packed with cholesterol and nutrients)
Fava beans: Contain L-dopa, a precursor to dopamine and growth hormone
Berries and cherries: Rich in flavonoids that reduce oxidative stress
Shellfish: Oysters and clams are excellent sources of zinc
Supportive Herbs, Adaptogens, and Supplements
In holistic practice, we also use the power of adaptogens, flavonoids, and targeted supplements to help the body adapt to stress and enhance hormonal balance.
Flavonoids:
Quercetin: Found in apples, onions, and berries, known for reducing inflammation
Apigenin: Present in parsley and chamomile, supports testosterone levels
Adaptogens:
Ashwagandha: Reduces stress and supports testosterone production
Panax ginseng: Enhances energy, endurance, and libido
Panax quinquefolius (American ginseng): May help improve erectile function and mood
Herbal and Nutritional Supplements:
Tongkat Ali: A traditional herbal remedy known to naturally enhance testosterone
Horny Goat Weed: May help increase libido and blood flow
DIM (Diindolylmethane): Helps regulate estrogen levels in men
Wild Oat: Improves mental clarity and libido
Yohimbe: Traditionally used for erectile dysfunction, use cautiously
Ginkgo Biloba: Enhances circulation, may improve erectile health
Liver Support (for Hormone Detoxification):
Beets: Support detox pathways and blood purification
Dandelion: Promotes bile production and liver health
Lifestyle = Long-Term Hormonal Balance
Natural hormone support is not a quick fix, but rather a lifestyle approach. When you consistently support your body through proper nutrition, movement, sleep, and herbal therapies, your hormone levels will gradually rebalance, leading to lasting improvements in your energy, strength, mood, and overall wellness.
Ready to Take Control of Your Hormonal Health?
As a Board Certified Naturopathic Doctor and Certified Holistic Health Practitioner, I am committed to helping men uncover and resolve the underlying causes of low testosterone and related symptoms. Whether you’re dealing with fatigue, low libido, or just not feeling like yourself, natural solutions are available, and they can be incredibly effective when tailored to your unique needs.
I offer both in-person appointments in Okemos, Michigan, and telehealth consultations for clients across the U.S.
For personalized guidance, education, and natural support tailored to your health goals, feel free to reach out.
Contact Information:
Dr. Rosetta Kawauchi, CHHP, CTN
Certified Naturopathic Doctor
Founder, Essence of Healing LLC
Located in Okemos, Michigan
Phone (Call or Text): 517-997-1214
Website: www.kawauchiholistic.com
References:
1. Antonio, J., & Uelmen, J. (2001). The effects of exercise training and diet on testosterone. Strength and Conditioning Journal, 23(6), 60–65. https://doi.org/10.1519/00126548-200112000-00013
2. Rafiee, B., Jafarzadeh, F., Ghobadi, S., Yekaninejad, M. S., & Rashidkhani, B. (2021). Effects of herbal supplements on testosterone levels: A systematic review and meta-analysis. Phytotherapy Research, 35(6), 2936–2951. https://doi.org/10.1002/ptr.6963
3. Pilz, S., Frisch, S., Koertke, H., Kuhn, J., Dreier, J., Obermayer-Pietsch, B., Wehr, E., & Zittermann, A. (2011). Effect of vitamin D supplementation on testosterone levels in men. Hormone and Metabolic Research, 43(3), 223–225. https://doi.org/10.1055/s-0030-1269854
Disclaimer:
All information provided in this article is for educational purposes only. Dr. Rosetta Kawauchi is not a licensed medical doctor and does not diagnose, prescribe, treat, or cure medical conditions. Please consult with a licensed healthcare provider before making any changes to your current health regimen, especially if adding herbal or dietary supplements.
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