Testosterone is a hormone that plays a vital role in various aspects of health, including muscle growth, bone density, mood regulation, and libido. It also changes the way someone looks & sounds; affecting hair growth, fat redistribution. deepening the voice, and more.
While testosterone levels naturally decline with age, (and some of us don't have much of it to begin with!) there are several natural strategies you can incorporate into your lifestyle to help optimize your testosterone production.
What's the most efficient way to enhance your hormone levels? Before delving into supplements or other pharmaceutical solutions, there are a few simple adjustments that consistently yield significant results. Let's explore evidence-based methods for boosting testosterone through actions you can take.
High intensity interval training
A recent study suggests that HIIT (high intensity interval training) boosts testosterone.
Researchers conducted a study involving sedentary men who underwent a 12-week regimen consisting of three HIIT (high-intensity interval training) sessions per week. These sessions involved four sets of four-minute sprints, each followed by three minutes of rest. (It could be argued whether true "sprinting" for four minutes is feasible, but that's a discussion for another time). The aim was for participants to sprint at an intensity where they reached 80 to 90 percent of their estimated maximum heart rate and then recover at around 55 to 65 percent of their maximum heart rate.
By the end of the program, participants experienced an increase in their testosterone levels of up to 16 percent, equating to an increase of 37 to 45 ng/DL.
So, does high-intensity exercise hold the key to boosting testosterone levels? Perhaps. The challenge lies in the multitude of factors that influence testosterone, such as muscle gain, fat loss, stress levels, and sleep quality. In the group undertaking HIIT, participants experienced fat loss and muscle gain, both of which are known to elevate testosterone levels.
Therefore, it seems that the type of exercise may not be as crucial as the outcomes it produces. Any form of exercise that promotes muscle growth and reduces body fat could yield similar results.
The key lies in maintaining consistency in your workout routine, striking a balance between intensity and recovery, and gradually increasing the difficulty of your workouts over time.
Nutrition
Diet plays a crucial role in regulating hormone levels, including testosterone. Incorporating certain foods into your meals can support healthy testosterone production. Some foods that are known to promote testosterone levels include:
1. Protein-rich foods: Incorporate sources of high-quality protein such as lean meats, fish, eggs, and dairy products into your diet. Protein provides the building blocks necessary for muscle growth and repair, which can help support healthy testosterone levels.
2. Healthy fats: Include sources of healthy fats such as avocados, nuts, seeds, and olive oil in your diet. Healthy fats are essential for hormone production, including testosterone synthesis.
3. Zinc-rich foods: Zinc is a mineral that plays a critical role in testosterone production. Foods rich in zinc include oysters, red meat, poultry, beans, and nuts. Including these foods in your diet can help support optimal testosterone levels.
4. Vitamin D: Adequate vitamin D levels are essential for testosterone production. Spend time outdoors to get natural sunlight exposure, and consider incorporating vitamin D-rich foods such as fatty fish, egg yolks, and fortified foods into your diet.
Exercise:
Movement
Regular exercise is another effective way to naturally boost testosterone levels. Incorporating both resistance training and cardiovascular exercise into your workout routine can help optimize hormone levels. Here are some types of exercises that can support testosterone production:
1. Strength training: Engage in resistance training exercises such as weightlifting, bodyweight exercises, and resistance band workouts. Focus on compound movements that target multiple muscle groups, such as squats, deadlifts, bench presses, and pull-ups.
2. High-intensity interval training (HIIT): Incorporate HIIT workouts into your routine to stimulate testosterone production. HIIT involves alternating between short bursts of intense exercise and brief rest periods. This type of training has been shown to effectively increase testosterone levels.
Lifestyle Changes
In addition to nutrition and exercise, certain lifestyle changes can help support healthy testosterone levels. Here are some strategies to consider:
1. Manage stress: Chronic stress can disrupt hormone balance and suppress testosterone production. Practice stress-reducing techniques such as mindfulness meditation, deep breathing exercises, yoga, or spending time in nature.
This definitely sounds easier than it is. Trust me, I tell people to do these things all the time, and I rarely go a day or two without feeling crushed by stress. Just take it a day at a time, and practice building self care habits into your life.
2. Get quality sleep: Prioritize getting adequate sleep each night, as insufficient sleep can negatively impact hormone levels. Aim for 7-9 hours of uninterrupted sleep per night to support optimal testosterone production.
3. Reduce visceral fat: Excess body fat, particularly around the abdomen, can lower testosterone levels. Adopting a healthy diet and regular exercise routine can help you maintain a healthy weight and support hormone balance.
*****
This next section speaks about weight loss. If you need help with an eating disorder or negative thoughts about your appearance, please contact:
In the U.S.
National Eating Disorders Association or call 1-800-931-2237
UK
Beat Eating Disorders or call 0345 643 1414 (Helpfinder)
Australia
Butterfly Foundation for Eating Disorders or call 1800 33 4673 (National Eating Disorders Collaboration)
Canada
Service Provider Directory or call 1-866-633-4220 (NEDIC)
*****
A comprehensive review spanning 46 years of research suggests that shedding excess body fat can naturally elevate your testosterone levels.
Scientists conducting this extensive review concluded that lifestyle modifications represent the quickest and most effective means of boosting testosterone. Specifically, losing body fat and achieving a leaner physique can result in an average testosterone boost of 30 percent.
The studies focusing on testosterone levels have revealed the following weight loss correlations:
Losing 5 percent of body weight corresponds to a 58 ng/dL increase in testosterone.
Losing approximately 10 percent of body weight leads to an 84 ng/dL increase in testosterone.
Shedding around 30 percent of body weight results in a substantial 251 ng/dL increase in testosterone.
Obviously it would be counterproductive to try and lose 30% of your body weight if you were already quite a slim build. You would end up making yourself sick. Take these findings with a grain of salt.
So, you're probably wondering why losing body fat is causing testosterone levels to rise. Here is your explanation: body fat contains an enzyme called aromatase, which converts testosterone into estrogen, the primary female sex hormone.
As body fat percentage rises, so does the activity of this enzyme. Thus, adding store bought testosterone to a body with heightened aromatase activity may paradoxically increase estrogen levels rather than testosterone.
Hormone replacement therapy
If all of that sounds too difficult and you're thinking, "will (straight up) taking testosterone give me muscles?", stop and think about whether it's muscles that you want, or all of the perceived benefits of muscles. Keep reading to pick up what I'm putting down.
Here are some recent findings from scientific research that could reshape your perspective.
In a randomized controlled trial (considered the gold standard in research methodology), scientists set out to compare the effects of exercise versus testosterone supplementation on aerobic fitness, strength, fat composition, and muscle mass. The study encompassed four distinct groups:
Group one engaged in structured workouts consisting of a blend of resistance training and aerobic exercise
Group two received testosterone supplementation
Group three underwent a combination of both exercise and testosterone treatment
while a fourth control group neither exercised nor received testosterone.
The results were eye-opening: the addition of testosterone didn't confer any extra advantages beyond exercise alone. Participants in the exercise group experienced comprehensive enhancements: increased strength, reduced fat levels, greater muscle mass, and improved cardiovascular fitness.
While testosterone supplementation did come with gains in muscle mass for both upper and lower body regions, it failed to significantly impact strength, endurance, or fat mass. Moreover, it didn't offer any additional benefits compared to the exercise group.
It's noteworthy that the study focused on people aged 50 to 70, underscoring the message that it's never too late to embark on a journey towards improvement.
You don't need to resort to pills or injections to revolutionize your health. Sometimes, a little movement is all it takes to unlock the best medicine for your body.
While hormone replacement therapy, such as testosterone replacement therapy (TRT) for cis men, or HRT for trans men, can be a viable option in consultation with your doctor, it's not the only option available. If you are going through hormone replacement therapy and not seeing the results you would like, consider changing these lifestyle factors alongside taking your medication.
Optimizing testosterone levels naturally can have significant benefits for overall health and well-being. By incorporating nutrient-rich foods, engaging in regular exercise, managing stress, and prioritizing quality sleep, you can support healthy testosterone production and enhance your vitality. Remember to consult with a healthcare professional before making any significant changes to your diet or exercise routine, especially if you have underlying health conditions. With dedication and consistency, you can take proactive steps to boost testosterone levels and optimize your health.