How to naturally lower your testosterone levels

Normalizing the Circadian Rhythm: The Key to Lowering Testosterone

Our circadian rhythm, the internal biological clock, not only controls our sleep-wake cycle but also significantly influences the production of hormones such as melatonin and cortisol. A well-regulated circadian rhythm is crucial for hormonal balance, particularly for the production of cortisol and melatonin, which in turn affect testosterone levels. Research shows that dysregulation of these hormones can lead to an increase in testosterone production.

But how do you bring the circadian rhythm back into balance? It starts with simple yet effective changes in your daily routine: Begin your day with sufficient natural light, which wakes the body up and stimulates cortisol production. Drink your first coffee only 60-90 minutes after waking up so as not to disrupt natural cortisol production. Avoid screens and artificial light in the evening to support melatonin production and promote healthy sleep.

Why Melatonin Supplements Are Not the Solution

Although melatonin supplements are often touted as an easy solution for sleep problems, they can paradoxically disrupt the natural sleep-wake rhythm more than they promote it. Long-term use can lead to dependency and suppress the body's own melatonin production. Instead, the focus should be on supporting natural melatonin production through a healthy lifestyle.

Combating Insulin Resistance: An Important Step Toward Lower Testosterone Levels

Insulin resistance is a common companion of elevated testosterone levels, especially in women with PCOS. Improving insulin sensitivity can therefore be a key strategy for lowering testosterone levels. Substances such as quercetin, genistein, and postbiotics (such as short-chain fatty acids, SCFAs), as well as alpha-lipoic acid, have shown in studies that they can improve insulin sensitivity.

These substances are found in various foods: Quercetin is abundant in apples, onions, and berries, while genistein is contained in soy products like tofu and tempeh. Particularly rich sources of alpha-lipoic acid (ALA) are organ meats (liver, heart, kidneys). If that puts you off, ALA can also be easily supplemented. SCFAs are produced by good gut bacteria through the consumption of dietary fiber, which is found in whole-grain products, legumes, and vegetables. A fiber-rich, low-carb diet supports hormonal balance and can thus help to lower elevated testosterone levels.

This is precisely where the Cycle+ Formulacomes in: It combines several of these active ingredients in one daily capsule, primarily myo-inositol and D-chiro-inositol in a physiological ratio, supplemented by the polyphenols quercetin and trans-resveratrol. For inositol in particular, the evidence for PCOS is encouraging: A meta-analysis by Greff and colleagues (2023) observed improved insulin sensitivity and lower androgen levels across several randomized trials. A more recent evaluation (Fitz et al., 2024) assesses the strength of the effects somewhat more cautiously, but the overall trend remains positive. In addition, Cycle+ provides zinc, which, according to the EFSA, contributes to a normal hormonal balance, normal fertility, and the protection of cells from oxidative stress.

You should have elevated androgen levels checked by a doctor before trying out any measures. You can find out how this works via video in our Online Consultation for PCOS.

Strengthen progesterone function and production

Progesterone is not only an essential hormone for the female menstrual cycle and pregnancy, but also an important precursor for other gonadal and non-gonadal hormones such as aldosterone, cortisol, estradiol, and testosterone. It plays a crucial role in maintaining hormonal balance in the body by balancing the effects of estrogen and testosterone.

Progesterone normally counteracts elevated testosterone levels and helps maintain a healthy hormonal balance. Sufficient progesterone production is considered important, not only in the context of the menstrual cycle and pregnancy, but also with regard to hormonal patterns discussed in connection with so-called estrogen or androgen dominance.

Natural substances such as apigenin (found in parsley, celery, and chamomile, among others) or curcumin (from turmeric) are being investigated in research in connection with progesterone and aromatase activity. These processes are responsible, among other things, for the conversion of testosterone to estradiol, which can also indirectly influence the net testosterone concentration. Precisely these two active ingredients are also part of the Hormonic formulas: Apigenin is one of the herbal active ingredients in the Cycle+ Formula, while curcumin is one of the micronutrients in Hormonic Base, where it is included primarily for its anti-inflammatory properties investigated in studies.

Myo-inositol, which is found in citrus fruits, beans, and whole grains, for example, is also being intensively researched. Studies suggest that it can improve insulin sensitivity and increase the ovulation rate in women with PCOS. A higher ovulation rate is accompanied by a natural increase in progesterone levels during the luteal phase. In the Cycle+ Formula, myo-inositol is included together with D-chiro-inositol, the two most thoroughly researched inositol forms for PCOS.

These findings show that various plant-based and micronutrient-based substances are linked in the literature to processes of progesterone production and hormonal regulation. Whether and to what extent this contributes to supporting hormonal balance continues to be scientifically investigated.

Natural substances and the connection to androgen levels: What studies say

A particularly relevant building block for the connection between insulin and androgens in PCOS is chromium. According to the EFSA, chromium contributes to normal blood sugar levels and to a normal metabolism of macronutrients, i.e., precisely the insulin and sugar metabolism that plays a central role in elevated androgens. In the Hormonic Base, chromium is an integral part of the micronutrient complex; it is also naturally found in whole grains, broccoli, and potatoes. For other plant substances such as luteolin (found in celery, green peppers, and chamomile, among others), possible connections with insulin sensitivity, oxidative stress, and hormonal markers are currently still being researched, and the data situation here is more preliminary.

Integrate testosterone-reducing foods: Harnessing the power of nature

A targeted diet with foods rich in green leafy vegetables, turmeric, and legumes can help naturally reduce testosterone production. These foods are rich in apigenin, curcumin, and other active substances that have a positive effect on hormone balance. Here is a shopping list for your next meal:

• Spinach, kale, broccoli: Rich in apigenin, supports progesterone production.
• Turmeric and black pepper: Turmeric provides curcumin, which has anti-inflammatory effects and stimulates progesterone production. Black pepper improves the bioavailability of curcumin.
• Whole grains and legumes: Contain myo-inositol and SCFAs, which improve insulin sensitivity.

Did you know that ... Onions not only activate your tear ducts but are also one of the best sources of quercetin, which can improve your insulin sensitivity?

Avoid xenoestrogens: Steer clear of the enemies of hormonal balance

Xenoestrogens are synthetic substances found in many plastics, pesticides, and cosmetics that can disrupt hormonal balance. These chemical compounds act like estrogen in the body and can interfere with natural hormone production, potentially leading to an excess of testosterone. To minimize exposure to xenoestrogens, it is advisable to avoid plastic products, especially when storing food, and to switch to natural cosmetic products that are free of harmful chemicals.

Strength training for testosterone excess: Debunking myths and utilizing benefits

The idea that strength training might further increase testosterone levels in women with elevated testosterone is widespread but not entirely accurate. While an acute increase in testosterone is observed directly after exercise, studies show that this increase does not lead to chronically elevated testosterone levels. On the contrary, regular strength training can improve insulin sensitivity and reduce body fat percentage, which in turn can lead to a reduction in androgen levels. Research suggests that strength training contributes to long-term hormonal balance and does not lead to an increase in testosterone levels in women with PCOS.

When are medications for testosterone reduction appropriate?

The natural approaches presented in this article are effective, but they have limitations. In cases of pronounced hyperandrogenism, severe hirsutism, or if natural measures do not bring measurable improvement after 3-6 months, medicinal support may be appropriate.

The most common medical options in medical practice:

• Combined oral contraceptives with anti-androgenic progestins: Pills with active ingredients such as drospirenone, dienogest, or chlormadinone acetate increase SHBG (the transport protein for testosterone) and thus reduce free, biologically active testosterone. At the same time, they lower the body's own androgen production by inhibiting the pituitary gland. This combination makes them the most common medical option for hyperandrogenism without an active desire to conceive.
• Spironolactone: An active ingredient originally developed as a diuretic, it blocks androgen receptors and reduces androgen production in the adrenal glands. It is an established alternative, especially for women who cannot or do not want to take the pill.
• Metformin: In PCOS with accompanying insulin resistance, metformin can improve insulin sensitivity as an alternative to natural myo-inositol, which indirectly also lowers androgen production, as increased insulin stimulates androgen production in the ovaries.

The decision for or against medication is always individual and requires medical supervision. Relevant factors include the severity of symptoms, desire to conceive, co-morbidities, and personal preferences. The good news: natural measures and medical therapy are not mutually exclusive; they often work synergistically. Those who stabilize their hormone balance through lifestyle, diet, and micronutrients usually need less medication.

Conclusion: A holistic and natural approach can effectively lower elevated testosterone levels

Naturally lowering testosterone levels requires a comprehensive approach that considers both lifestyle and diet. The methods presented in this article are based on scientific findings and offer an effective way to address hormonal imbalances without relying solely on medication. By integrating these strategies into their daily lives, women with elevated testosterone levels can not only improve their hormone balance but also promote their overall health.

• Normalize circadian rhythm:A healthy sleep-wake cycle supports stable hormone production and lowers testosterone.
• Fight insulin resistance:Increase insulin sensitivity with quercetin, genistein, and SCFAs, thereby indirectly lowering testosterone levels.
• Promote progesterone production:Apigenin, curcumin, and myo-inositol help stabilize progesterone levels and achieve hormonal balance.
• Insulin and micronutrient levels:Chromium contributes to normal blood sugar levels and is contained in Hormonic Base, Myo-inositol and the polyphenols of Cycle+ Formula work on the same insulin lever.
• Dietary change and avoiding xenoestrogens:A plant-based diet and avoiding environmental toxins help regulate testosterone levels.
• Strength training:Contrary to myth, strength training does not increase testosterone levels in women long-term, but supports hormone balance and health.