Natural Ways to Boost Testosterone

Feeling blah? Testosterone may be to blame. Cortisol often takes the blame for most of our hormonal imbalances, but testosterone is a major player in our entire hormonal cascade. That’s right, ladies, testosterone is not just your boyfriend’s problem anymore. Male and female, we all need testosterone to function and feel our best. The bad news is, our levels start to decline as early as age 30! Even though hormonal decline with age is somewhat natural, excessive hormonal decline can feel terrible. Excessively low testosterone can present as:

 

  • Interrupted sleep
  • Infertility
  • Depression that wasn’t there before
  • Fatigue/Exhaustion
  • Low libido
  • Anxiety
  • Weight gain
  • Lowered stamina
  • Poor concentration

 

Ouch! Those symptoms are brutal. Don’t worry. There are simple ways to improve your testosterone naturally without exogenous hormones that bring on the lovely side effects including unwanted facial hair, bacne, and mood swings. Try these and get back to #crushingit at life.

 

Strength Training

We all know working out has more benefits than just making us look super hot. Regular exercise has been shown to balance mood, increase concentration, and improve sleep. Part of these results can be attributed to the testosterone we produce during workouts.

Strength training, or lifting weights has been shown to increase testosterone at better levels than more cardio-centric workouts. This is not to say that cardio is bad, it’s just to serve as motivation to mix it up once in a while. The muscle you build during strength training requires your body to produce more testosterone to maintain it. The higher T levels help increase lean muscle mass. This enters you into what we call a positive feedback loop where good leads to more good continuously.

If reading the words testosterone and muscle in the same sentence makes you think of a bodybuilding physique that may not sound appealing to you, don’t worry. The dedication that physique takes is much more than a few strength training sessions per week. Testosterone just aids in the process of building lean mass, aka improves your muscle to fat ratio. Think less body fat and more toned arms. Yes, please!

 

Get more sleep

I preach constantly that sleep is the first step in hormone balance. Testosterone, along with our other hormones, follows a circadian rhythm. T (ideally) spikes in the morning, when we need it most to boost our daily energy, and then gradually declines throughout the day. When we enter REM sleep, our brain sends out messages for our body to start building up the next day’s testosterone supply. Without quality sleep, our supplies plummet.

This occurs even in young, healthy men, so imagine how pronounced this deficiency can become in women who are “less young”. Oftentimes, poor hormone regulation causes sleep to be of poor quality, throwing you into a negative feedback loop, rather than the positive one we mentioned before. This means that sleep gets worse and worse making hormone levels worse and worse. If you feel like you are entering this cycle, you definitely want to work to start correcting both culprits simultaneously ASAP, before you enter what I call the no sleep/fatigue cycle of hell that’s incredibly common nowadays.

 

Chill out

All of our hormones are intricately tied together so it’s no surprise that cortisol, our major stress hormone, has an effect on testosterone. These two hormones are negatively correlated, meaning as one goes up, the other goes down. When our bodies are stressed, they concentrate on what they think is important, our fight or flight hormones, rather than regulating our T levels. Each person has his or her own mechanisms for stress reduction. Some ideas to try would include meditation, getting outside daily, yoga, or strength training. Optimizing nutrition also has a profound effect here. Read about how I approach this issue in practice every day here.

 

Eat healthy fats

Did you know that the backbone of our physical hormone makeup is actually cholesterol? This is why cholesterol counts are often segmented into good and bad cholesterol. It’s not all bad! We can’t make hormones (or brain tissue) without some cholesterol, which often comes from healthy sources of fat. With this in mind, it makes sense that low levels of dietary fats lead to lower levels of important hormones.

*side note: it’s time to stop being afraid of the “F” word. Fat does not make you fat and it is necessary for health. Pick an awesome source and fuel up.

Get outside

These days it seems like we’re told that vitamin D does everything. Well, it does, so go soak up the sun. Insufficient vitamin D levels have repeatedly shown to lead to lower levels of many hormones, testosterone included. Getting some sun exposure is the most reliable and effective way to boost our testosterone levels, but if this is not an option for you, consider supplementing. If you’re unsure of how much to supplement, ask your favorite naturopathic or functional doc if testing your levels is indicated.

Admin | May 1, 2017

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In office appointments are available at the featured address in McKinney.  Check back soon for the unveiling of our second location.  If this location does not meet your needs, inquire about naturopathic house calls.

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We offer customized nutritional planning for your individual health needs. These plans are intended to help you gain success when first getting used to healthy eating habits or when taking an already healthy diet to the next level.

Herbal Medicine

Custom botanical combinations for your individual ailments. Botanicals can be used to treat everyday illnesses such as the common cold, flu, allergies, urinary tract infections, indigestion, and so much more.

Classical Homeopathy

The homeopathic approach to healthcare strives to understand the connections between all of a patients symptoms and identify the underlying state of imbalance. Carefully selected homeopathic remedies are used to treat the patient’s unique state of imbalance to stimulate the body’s innate healing ability and help restore balance to mind, body and spirit.

Naturopathic medicine is an integrative approach to healthcare, combining the innate wisdom of nature with advances in modern science. Naturopathic medicine is founded upon traditional healing principles and focuses on treating the root cause of disease rather than symptom management.

Individualized treatment plans facilitate the body’s innate healing ability to restore balance and maintain optimal health and wellbeing. Patient education is an essential component to Naturopathic care, empowering patients to have an active role in creating the level of health and vitality they desire. Treatment plans may include homeopathic and botanical medicines, nutraceutical and pharmaceutical prescriptions, dietary recommendations and lifestyle counseling.

Dr. Purdy serves patients throughout the Dallas metroplex.  Many patients prefer meeting at their home, as opposed to the office, for convenience as well as the opportunity for additional lifestyle education.

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The Holistic Health Center of Dallas utilizes Naturopathic Medicine, a distinct system of health care emphasizing prevention, treatment, and optimal health. We utilize a combination of traditional and alternative medicines. Naturopathic doctors (ND’s) are primary health care practitioners that have found success in blending both sides of the health care paradigm to find healing for their patients.

The scope of diseases treatable with Naturopathic medicine has no limitations. Common primary care issues such as infections, hormonal imbalances, skin issues, and minor injuries are successfully treated everyday by Naturopathic doctors. Even more important is the prevention of, relief from, and reversal of chronic, serious, degenerating illnesses such as heart disease, diabetes, obesity, arthritis, auto-immune diseases, chronic headaches, allergies, and many more.

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Dr. Purdy has always been passionate about health. With a background in the gym industry and as a competitive athlete, she has always held fitness in high regard. However, it wasn’t until later in life that she realized there was more to fitness than physical appearance and body composition. After using nutrition to treat health issues in her own life, she became passionate about the idea of using food as medicine. She believes that every patient can find healing faster if they have a healthy foundation.

Dr. Purdy aims to eliminate obstacles to health for her patients by treating the whole body as one unit. She works with many different health concerns including depression, anxiety, chronic fatigue, metabolic syndrome, and autoimmune disorders. She spends the majority of her practice helping patients achieve long-lasting weight loss and has a special interest in optimizing performance level in athletes looking for an edge.

In her spare time, Dr. Purdy enjoys traveling, playing soccer, and Olympic weightlifting. She loves to spend Sundays watching football with her husband and rescue puppy, Maleah, while dominating in her fantasy league. She also spends a fair amount of time trying to find new whole food versions of her favorite southern recipes.

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Dr. Purdy did wonders for me through her healthiest you program.  I started the journey just to lose weight, but ended up healing many other health issues along the way.  I'm healthier than I was ten years ago and still improving.

Gina G.

Dr. Purdy is so knowledgeable when it comes to combining traditional and alternative medicine.  She helps me know which alternative therapies are safe to try while using my diabetes medication.

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Contact UsContact Us

GET IN TOUCH

In office appointments are available at the featured address in McKinney.  Check back soon for the unveiling of our second location.  If this location does not meet your needs, inquire about naturopathic house calls.

Address

5900 South Lake Forest Dr Set 300, McKinney, TX 75070

Phone

214.702.8850

Questions

info@hhcdallas.com

CONTACT US

Your Name (required)

Your Email (required)

Subject

Your Message

Be the first to knowBe the first to know

sign up to receive special deals

ServicesServices

natural health solutions for all

Nutritional Counseling

We offer customized nutritional planning for your individual health needs. These plans are intended to help you gain success when first getting used to healthy eating habits or when taking an already healthy diet to the next level.

Herbal Medicine

Custom botanical combinations for your individual ailments. Botanicals can be used to treat everyday illnesses such as the common cold, flu, allergies, urinary tract infections, indigestion, and so much more.

Classical Homeopathy

The homeopathic approach to healthcare strives to understand the connections between all of a patients symptoms and identify the underlying state of imbalance. Carefully selected homeopathic remedies are used to treat the patient’s unique state of imbalance to stimulate the body’s innate healing ability and help restore balance to mind, body and spirit.

Naturopathic medicine is an integrative approach to healthcare, combining the innate wisdom of nature with advances in modern science. Naturopathic medicine is founded upon traditional healing principles and focuses on treating the root cause of disease rather than symptom management.

Individualized treatment plans facilitate the body’s innate healing ability to restore balance and maintain optimal health and wellbeing. Patient education is an essential component to Naturopathic care, empowering patients to have an active role in creating the level of health and vitality they desire. Treatment plans may include homeopathic and botanical medicines, nutraceutical and pharmaceutical prescriptions, dietary recommendations and lifestyle counseling.

Dr. Purdy serves patients throughout the Dallas metroplex.  Many patients prefer meeting at their home, as opposed to the office, for convenience as well as the opportunity for additional lifestyle education.

AT HOME

Optimize Your Weight

Train For Your Next Event

Balance Your Hormones

Get Your Energy Back

Find Freedom From Pain

Heal Your Digestive System

About HHCAbout HHC

Natural Health solutions for all

The Holistic Health Center of Dallas utilizes Naturopathic Medicine, a distinct system of health care emphasizing prevention, treatment, and optimal health. We utilize a combination of traditional and alternative medicines. Naturopathic doctors (ND’s) are primary health care practitioners that have found success in blending both sides of the health care paradigm to find healing for their patients.

The scope of diseases treatable with Naturopathic medicine has no limitations. Common primary care issues such as infections, hormonal imbalances, skin issues, and minor injuries are successfully treated everyday by Naturopathic doctors. Even more important is the prevention of, relief from, and reversal of chronic, serious, degenerating illnesses such as heart disease, diabetes, obesity, arthritis, auto-immune diseases, chronic headaches, allergies, and many more.

As featured in:

glamour-logo
mbg logo

Dr. Purdy has always been passionate about health. With a background in the gym industry and as a competitive athlete, she has always held fitness in high regard. However, it wasn’t until later in life that she realized there was more to fitness than physical appearance and body composition. After using nutrition to treat health issues in her own life, she became passionate about the idea of using food as medicine. She believes that every patient can find healing faster if they have a healthy foundation.

Dr. Purdy aims to eliminate obstacles to health for her patients by treating the whole body as one unit. She works with many different health concerns including depression, anxiety, chronic fatigue, metabolic syndrome, and autoimmune disorders. She spends the majority of her practice helping patients achieve long-lasting weight loss and has a special interest in optimizing performance level in athletes looking for an edge.

In her spare time, Dr. Purdy enjoys traveling, playing soccer, and Olympic weightlifting. She loves to spend Sundays watching football with her husband and rescue puppy, Maleah, while dominating in her fantasy league. She also spends a fair amount of time trying to find new whole food versions of her favorite southern recipes.

HELLO

I love that Dr. P does house calls.  We went through my kitchen and outlined meal plans together to help keep me on track.

Amy J.

Dr. Purdy did wonders for me through her healthiest you program.  I started the journey just to lose weight, but ended up healing many other health issues along the way.  I'm healthier than I was ten years ago and still improving.

Gina G.

Dr. Purdy is so knowledgeable when it comes to combining traditional and alternative medicine.  She helps me know which alternative therapies are safe to try while using my diabetes medication.

Rebecca L.

REVIEWS

  • NUTRITIONAL COUNSELING
  • CLASSICAL HOMEOPATHY
  • HERBAL MEDICINE
  • DRAINAGE AND DETOX

SPECIALTIES

Companies we loveCompanies we love

Services we recommend for optimum health
kure logo
Vector Logo