7 Ways to Lower Androgens Without Supplements
Look I’ve been there too…the first place my brain went when trying to heal my acne holistically was…what SUPPLEMENT should I take? And yes, supplements can be supportive..but they don’t move the needle as much as lifestyle and nutrition changes. So let’s talk about some ways to lower and balance your androgens (that star hormone we think about with acne!).
PSA gentle to reminder to ALWAYS work 1:1 with someone and get tested first because you’d be surprised, but I see low to normal testosterone levels in acne-prone individuals more than I do high!
1. Balance Your Blood Sugar
Blood sugar spikes (think sugary snacks or skipping meals) lead to insulin spikes which tell your ovaries to produce more androgens.
What you can do:
Start your day with a balanced breakfast rich in protein and healthy fats.
Pair carbs with protein or fat to slow down digestion.
Avoid long stretches without eating!
2. Prioritize Restorative Sleep
Poor sleep increases stress hormones like cortisol, which can, in turn, raise androgen levels. Sleep is the time when your body repairs and rebalances itself.
How to get better sleep:
Set a consistent bedtime and wake-up time.
Limit blue light exposure from screens at least an hour before bed.
Create a calming bedtime routine - think herbal tea, a good book, or journaling.
3. Reduce Stress
Stress is sneaky. Even if you’re handling it well, chronic low-grade stress can lead to higher cortisol and again, high androgens.
Stress-lowering activities to try:
Breathwork or meditation (even just 5 minutes a day helps).
Gentle movement like yoga or walking in nature.
Saying “no” to things that overwhelm your schedule.
Remember, this isn’t about adding more to your plate. Find what works for you and feels good.
4. Move Your Body—But Don’t Overdo It
Exercise can help lower insulin levels and improve hormone sensitivity, but too much intense exercise can actually raise cortisol and androgens.
Find the sweet spot:
Incorporate strength training 2-3 times a week - it helps build muscle and improve insulin sensitivity.
Mix in gentle activities like walking, stretching, or light yoga.
Avoid overtraining or long cardio sessions that might stress your body.
5. Eat More Fiber-Rich Foods
Fiber is magical when it comes to hormones. It binds to excess androgens in the gut and helps escort them out of your body. Plus, fiber feeds your gut bacteria, which play a role in hormone regulation.
High-fiber foods to add to your meals:
Leafy greens like spinach and kale.
Cruciferous veggies like broccoli, cauliflower, and Brussels sprouts.
Flaxseeds and chia seeds.
6. Limit Inflammatory Foods
Inflammation can drive up androgens, creating a vicious cycle. Processed foods, sugary treats, and inflammatory oils like canola or soybean oil are big culprits.
Simple swaps to reduce inflammation:
Choose whole foods over processed ones.
Cook with anti-inflammatory oils like olive oil or avocado oil.
Satisfy your sweet tooth with natural options like dark chocolate or fresh fruit.
7. Support Your Gut Health
Your gut and hormones are deeply connected. If your gut is out of balance, it can make it harder for your body to metabolize and excrete androgens.
Gut-friendly habits:
Chew your food thoroughly to support digestion.
Eat fermented foods like sauerkraut, kimchi, or yogurt (if tolerated).
Stay hydrated - water is essential for digestion and detoxification.
Get tested with a GI-MAP to really personalize things to your case!
MEDICAL DISCLAIMER - All content on this website is provided for educational and informational purposes only. It is not intended as a substitute for advice and recommendations provided by your healthcare provider.
