How can I boost my testosterone levels?

Introduction

We all know that testosterone plays a crucial role in men's health, but are we fully aware of its importance? This hormone, often associated with virility, influences much more than just physical strength or libido. Studies even go so far as to show that adequate levels of testosterone are essential for maintaining good mental health, robust bone density and even for regulating mood and boosting motivation.

A drop in testosterone can have unexpected consequences. Low levels can lead to fatigue, loss of muscle mass, mood problems and even affect cardiovascular health. It's not just a question of virility, but of general well-being.

Let's explore together how boost your testosterone naturallyThis includes physical and dietary methods, as well as the judicious use of food supplements. 

Physical Methods to Increase Testosterone

Physical activity, sleep and a good diet are the fundamental pillars of a healthy lifestyle. to optimise your testosterone levels

Physical activity.

In weight training, favour multi-joint exercises with heavy loads, such as squats, deadlifts and bench presses. These movements involve several muscle groups, promoting increased testosterone production for around 24 hours.

If you combine cardio and weight training exercises, to maximise your testosterone levels during your strength training session, it is strongly recommended that you do your cardio session after, and not before, your weight training session.

As far as cardio is concerned, it has been shown that cardio can have beneficial effects on your testosterone production, but after around 70 minutes of cardio, it seems that testosterone levels drop and are replaced by cortisol. This also depends on the intensity of your cardio: the higher the intensity, the lower your testosterone levels.

At the same time, HIIT-type training (High Intensity Interval Training) are also proving beneficial. They consist of sequences of intense exercise followed by short periods of rest. For example, fast sprints alternating with periods of slow walking.

In terms of frequency and duration, we recommend regular sessions, about 3 to 6 times a week, not exceeding 70 minutes per session. Training for too long can have the opposite effect, increasing the stress hormone cortisol, adversely affecting testosterone levels.

The role of rest and recovery is just as crucial. After exercise, the body needs to regenerate. Quality sleep, a healthy diet (with plenty of fat) and getting away from chronic stress are essential. to allow testosterone to recover and increase

Boosting Testosterone through Diet

Scientists, athletes, sports enthusiasts and body-builders all understand the importance of a balanced diet for our results, but there is a diet that helps to better regulate levels of testosterone.

Macronutrients and micronutrients play an essential role in this process. Vitamins and minerals, in particular zinc, magnesium and vitamin Dare crucial. Zinc, present in meat, seafood and legumes, contributes to the production of testosterone. Vitamin Dcan be obtained by exposure to the sun and by foods such as oily fish and egg yolks.

Example of a testo menu

As far as food plans are concerned, here are a few suggestions for a typical day:

  • Breakfast Spinach and avocado omelette, rich in protein and healthy fats.
  • Lunch Tuna salad with nuts and leafy vegetables, a source of zinc, magnesium and vitamin D.
  • Dinner Beef steak with quinoa and broccoli, combining iron, protein and fibre.

The impact of diet on hormonal health is considerable. A diet rich in essential nutrients not only supports levels of testosteroneBut it also contributes to overall health. (Bear in mind that variety and balance are the keys to healthy eating). And if that's not enough, if time doesn't allow you to be so rigorous, there are also food supplements.

The importance of sleep for testosterone levels

Peak levels of testosterone release occur just before you enter REM sleep, and again during REM sleep. The secretion of your hormones such as growth hormone or testosterone follows a circadian rhythm (the human body's internal clock).

What's more, if you miss one of these cycles, you can't make up for it later during your sleep, or it will have a very negative impact. That's why it's crucial to maintain a consistent bedtime and wake-up routine.

So, for example, it's the weekend, you go to bed later than usual, you miss your first sleep cycle and by missing the opportunity to secrete the vast majority of your growth hormone, you won't be able to make up for it later or only slightly.

The amount and quality of sleep you get is crucial to optimising your testosterone levels. One study showed that participants whose sleep was reduced by 5 hours a night for a week had a testosterone level 10 years higher than that of a person 10 years older. 

Exposure to cold for testosterone production 

 
After the body has cooled and then warmed, vasodilation rebounds, leading to a significant increase in the blood supply to the gonads, accompanied by neuronal effects. It is crucial to remember that the ovaries and testes are highly vascularised, with the vascular system under neuronal control that regulates vessel constriction or dilation.
 
When the gonad and surrounding area return to normal temperature, this induces rebound hyper-vasodilation. This raises levels of gonadotropin-releasing hormone (GnRH) and other hormones and transporters, prompting the gonad to release more testosterone.
In addition, exposure to cold increases the hormones norepinephrine, epinephrine and dopamine.
Dopamine is known to indirectly stimulate testosterone production.

 

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