How to Increase Testosterone Levels

Testosterone is the male sexual hormone par excellence. High testosterone levels are a goal for many people looking to improve their athletic performance.
How to Increase Testosterone Levels

Last update: 13 March, 2020

Testosterone is a sex steroid hormone. Is it the primary androgenic hormone, in humans and vertebrates in general. That means that it’s responsible for the appearance of masculine characteristics. High levels of testosterone, then, are capable of increasing these characteristics and, as we’ll discuss next, your athletic performance. We’ll also discuss natural ways to increase testosterone levels.

What is testosterone?

Testosterone is a steroid hormone produced in the testicles and in the adrenal gland. It’s the quintessential male hormone and is responsible for the physical characteristics that we think of as masculine. Examples are more muscle mass, higher bone density, and more body hair, especially in the armpits and on the face.

Women also have testosterone, but their levels of testosterone in the blood are ten times less than men’s, and their production rate is 20 times less. That’s because women only produce testosterone in the adrenal gland, and men have an entire sexual organ responsible for making large quantities of this hormone.

Testosterone and exercise

When people think of testosterone, they usually think of athletic performance. That’s because, as we explained earlier, higher testosterone levels are related to higher muscle mass, bone density, and strength.

It also stimulates fat burning. Testosterone promotes protein synthesis, which is an essential factor in the creation of new muscles and hypertrophy.

Many people in the fitness world are looking to increase testosterone levels. In gyms all over the world, it’s easy to find athletes who take supplements that promise to increase their testosterone levels.

A happy guy lifting weights.

Others go a step further and take anabolic steroids, which can be very dangerous. They’re made of chemical substances derived from testosterone and they increase concentration, increase anabolism, and strength gains.

This practice is completely inadvisable, no health professionals recommend it because it’s too risky for people’s health.

How to increase testosterone levels naturally

Increasing testosterone levels naturally is possible and recommend for men and women. It’s important to note that women can benefit from a slight increase in this hormone for their athletic performance. Women don’t have to worry about becoming more “masculine.” The levels required to have that effect are extremely high and unreachable.

Strength exercises to increase testosterone levels

Regular exercise is related to increased testosterone levels. Strength training is especially effective for this particular goal, especially if you do multi-joint exercises such as squats or deadlifts.

Weight lifting is one sport that can increase testosterone levels due to the high number of multi-joint exercises involved.

Eating protein and fat

Getting enough protein in your diet is crucial for recovering after physical exercise. Eating healthy fats such as omega-3s is also important to encourage testosterone synthesis in your organs.

So, if you add a balanced diet that includes enough protein and healthy fats to a regular exercise routine, you’ll be able to increase your testosterone levels.

Getting enough sleep to help increase testosterone levels

Rest is key for increasing testosterone levels. Sleeping between seven and ten hours a night will also help your body synthesize more testosterone.

A man sleeping.

Getting enough sleep also reduces cortisol levels. Cortisol is a hormone that actually decreases testosterone levels and it’s higher when we aren’t well-rested.

Natural supplements

There are some natural supplements that supposedly help increase testosterone levels, such as ginger or Tribulus Terrestris. While these are popular supplements, there isn’t enough scientific evidence to support their consumption. Your best bet is to stick with one of the other strategies we’ve mentioned.

Supplements such as caffeine and creatine have been shown to increase muscle mass and strength. These supplements make it possible to train harder, which could indirectly increase your testosterone levels.

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