6 tips to increase your testosterone naturally
How to increase your testosterone naturally?
Many athletes and bodybuilders are looking to increase their testosterone levels. To achieve this, some people resort to means that are not recommended, such as taking steroids, the side effects of which are dangerous for health. The male hormone par excellence, testosterone, is indeed of capital importance for the muscle gain and strength gain. Discover therefore how to boost your testosterone naturally and without any danger.
What is testosterone?
Definition of testosterone
Testosterone is a male hormone It is a natural hormone secreted by the testicles in men (by the ovaries in women) and also has an anabolic role for bodybuilders. It is known mainly to increase muscle mass and burn fat. In addition, testosterone also plays a role in mood, sleep, energy, general health and quality of life.
Testosterone is a member of the androgenic hormone family. It is involved in the good sexual functioning (libido, erections, etc.) and acts on desire. In addition to its effects on sexuality, it is also responsible for the distribution of fat in your body, bone density and the production of red blood cells in the body. Low testosterone levels affect your overall health and lead to immune system dysfunction.
Unfortunately, men's metabolism is set up in such a way that there is a gradual decline in testosterone levels from the age of 30. This can lead to an increased risk of cardiovascular disease, type 2 diabetes, obesity, decreased bone mineral density, reduced muscle mass, and decreased physical and sexual performance.
Testosterone and bodybuilding
This male hormone is essential for male bodybuilders as it has an impact on muscle size. It is a natural anabolic hormone that contributes to the muscular growth by participating in the transformation of food into nutrients and the synthesis of proteins into living tissue.
Testosterone promotes hypertrophy (increase in muscle fiber volume) and boosts muscle building. It also provides sufficient energy to enable you to carry out intense strength or endurance training. This explains why many bodybuilding, fitness and crossfit enthusiasts want to understand how to increase their testosterone naturally.
How to know your testosterone level?
To find out your exact testosterone level, you can take a blood test in the morning on an empty stomach. All you have to do is ask your GP for a prescription. He will help you to raise your testosterone level if it is too low.
There are also saliva tests that can accurately measure the presence of this male sex hormone in saliva. However, these are not well known.
The table below shows you the average levels of testosterone in the blood in men according to age.
|10-20 years||1.70 – 17.50||0.50 – 5.00|
|20-45 years old||10 – 30||3.00 – 8.50|
|40-60 years old||7 – 28||2 – 8|
|60-75 years old||3.5 – 17.5||1 – 5|
|> 75 years old||0.40 – 9.00||0.15 – 2.50|
Testosterone in women
The level of testosterone in women is significantly lower than in men. However, women are also affected by the significant decline in this hormone. It peaks around the age of 20 and then slowly declines.
Declining testosterone levels in women negatively impact the balance between testosterone and estrogen (or estrogen, a primary female sex hormone). This hormonal imbalance slows down metabolism and leads to fat gain, decreased strength and decreased bone mineral density. This makes it more difficult for women to build muscle if their goal is to increase muscle mass.
Fortunately, there are a few ways to increase your testosterone levels naturally. Resistance training, a proper diet and supplementation with testosterone-boosting food supplements are some of the actions you can take.
What are the effects of low testosterone?
In addition to hindering muscle mass gain, low testosterone is also often linked to depression, apathy, and mood swings. This is not surprising, as too little or too much testosterone leads to a hormonal imbalance. When this happens, the individual will experience a real emotional roller coaster.
But to avoid such a situation, can we increase our testosterone naturally?
How to increase your testosterone level naturally?
There are several things you can do to naturally increase your testosterone in bodybuilding:
1. favour polyarticular movements in the weight room,
2. perform short, intense workouts,
3. Improve the quality of your sleep,
4. Eat fatty foods and opt for rich foods,
5. consume natural food supplements,
6. Include thigh exercises in your training plan,
7. Reduce your alcohol and cigarette consumption.
Let's look at these actions in detail.
Focus on multi-joint movements in the weight room
To increase your testosterone in bodybuilding, it is fundamental to carry out polyarticular movements. Indeed, if your diet has a major influence on your testosterone level, your training in the gym also has one. Research has long proven that high-intensity weight training with heavy loads can boost your testosterone production.
It is therefore important to target certain exercises to increase your testosterone naturally. The principle is simple: the more muscles you use, the more testosterone you will secrete. That's why you should include in your bodybuilding program multi-joint exercises with free loads such as squats, deadlifts or bench presses. Be careful not to botch the warm-up !
Isolation exercises are therefore not a good choice if you want to increase your testosterone levels in bodybuilding.
Sport should be an integral part of your daily life. In addition to helping you with weight gain, it can also compensate for a hormonal deficit. Indeed, when you exercise, your body will increase its production of testosterone. By being active on a regular basis, you can fight your low libido, build muscle and maintain good health. This method is essential for produce testosterone naturally.
Need a good program?
Do short, intense strength training sessions
Another aspect of your training that can also help you increase your testosterone is the length of your workouts.
Excessively intense and long workouts will be counterproductive. Indeed, after more than an hour of training, your cortisol (or hydro-cortisone) will skyrocket. As a result, your testosterone levels will decrease.
In addition, recent research has shown that shorter recovery periods between sets of exercises (1 minute instead of 3 minutes) generate a favourable hormonal response.
Finally, periodically incorporate intensification methods Training exercises such as forced reps, drop-sets or partial reps will also boost your testosterone naturally. This is also the case with HIIT cardio (high intensity interval training) sessions which are a great way to build your fitness and endurance.
In summary, to maintain optimal testosterone levels, keep your weight training sessions short and intense, under an hour. Also opt for recovery times of less than a minute between sets and don't hesitate to do HIIT cardio.
Improve the quality of your sleep
A lack of sleep tends to considerably decrease the production of testosterone by your body. This will inevitably lead to fat gain and overweight, and especially to difficulty in gaining muscle.
Studies show that the quantity and sleep quality are directly related to the level of testosterone in the morning.
To summarize, if you want to boost your testosterone naturally, it is advisable to sleep between 7 and 9 hours per night.
Eat fat to boost your testosterone
In terms of nutrition, eat fat is often considered incompatible with building a lean, muscular body.
However, it is now proven that to increase testosterone through diet, it is fundamental to add good fats to your diet. By following a diet that is too low in fat, testosterone levels decrease. It is therefore essential to consume fatty foods, whether it is to increase testo or improve your overall health.
More than the quantity of lipids, it is important to take into account the quality. It is therefore important to have a majority of monounsaturated fatty acids and some saturated fatty acids in your diet. Among the foods to increase testosterone, you can therefore consume olive oil, almonds, walnuts, avocado, peanut butter, peanut butter, etc. oilseedsRed meat, coconut oil, egg yolk, dark chocolate and cheese.
Be careful, if you can afford to eat good fats for muscle mass gain, it will be necessary to control them during fat loss.
It is also important to note that you should not fear cholesterol. Since testosterone is a derivative of cholesterol, you must incorporate it into your diet plan to optimize your muscle gains.
Research has shown a strong correlation between levels of HDL cholesterol (the good cholesterol, as opposed to LDL cholesterol) and free testosterone levels in the body.
Keep in mind that the majority of testosterone in your body is bound to protein. In contrast, only free testosterone is considered bioavailable and easily absorbed to build muscle tissue.
You should also know that certain foods promote the production of testosterone. To counter a drop in sexual desire, you can for example increase your consumption of eggs, which are rich in omega-3 fatty acids, vitamin D and proteins. The yolk of the egg also contains zinc, which helps to synthesize testosterone. Pomegranates and avocados are also two foods rich in vitamin B6 or potassium.
Also, beef, tuna or oysters are essential for a healthy diet and good hormonal health. They help produce more testosterone and increase your virility. For men, consuming all kinds of cruciferous vegetables like radish, turnip or broccoli significantly reduces estrogen levels and thus increases testosterone levels.
Finally, avoid sources of endocrine disruptorssuch as certain food additives. These endocrine disruptors can interfere with your hormonal system and alter testosterone production. This will have an adverse effect on your fertility.
Incorporating whole eggs into a moderately low carbohydrate diet is recommended to improve your lipid profile, as it increases good cholesterol (HDL cholesterol).
Consume natural food supplements to boost your testosterone
In terms of supplementation, the fenugreek is a plant known at the base for its anti-inflammatory properties. But the latest studies show its usefulness in regulating free testosterone levels, muscle mass and libido by stimulating sexual desire and fertility.
These researches show that a consumption of 600 milligrams of fenugreek extract would allow to control the hormonal levels in men and also to stimulate the libido and the sexual performances.
Nevertheless, the intake of this food supplement should be spread over several weeks, just like other minerals and vitamins to increase testosterone.
The zinc is an essential mineral that plays a crucial role in testosterone production and protein metabolism.
Research shows that a 6-week supplementation in individuals suffering from zinc deficiency can increase testosterone production naturally, as well as the concentration of spermatozoa.
Since this micronutrient is eliminated through sweat, athletes are often susceptible to zinc deficiency. As zinc of animal origin is better assimilated by the body, it is essential for vegetarians and vegans to use multivitamin food supplements such as this one.
To increase your testosterone with zinc, you can eat foods such as oysters, lobster, red meat or sesame seeds.
To boost your testosterone, there is a trick that will cost you nothing and take only a few minutes of your time. Every athlete looking for a way to increase testosterone should know that 15 minutes of daily sun exposure will increase their levels of vitamin D. You will feel happier and healthier. It also tends to reduce the risk of diabetes and certain cancers.
In addition, vitamin D is a real source of energy and helps fight infections. It is essential for a good functioning of the calcium and phosphorus metabolism.
Studies on the subject claim that people with high levels of vitamin D have significantly higher levels of free testosterone than those with vitamin D deficiency.
If you don't have time for sun exposure, or if you live in an area with little sunlight, it may be worth considering vitamin supplements in the form of tablets available from pharmacies.
Among the essential vitamins, vitamin B6 is also involved in certain chemical processes that regulate testosterone levels. Combined with zinc and magnesium, vitamin B6 can naturally increase testosterone levels.
It is therefore advisable to consume ZMA (or ZMB6) in the form of food supplement. ZMA is a formula that simply combines these 3 minerals and vitamins.
All of these supplements should be added to your diet if your testosterone levels are not average. Your doctor can of course advise you.
Include thigh exercises in your training plan
Many weight trainers tend to shy away from exercises that involve the legs. However, in addition to developing harmony between the upper and lower body, training the legs could increase your testo levels and help secrete sufficient growth hormones. This will consequently be beneficial for muscle gain in your entire body.
If your training plan ignores the famous leg day, your muscle mass gain will be longer. To finish convincing you, discover an article that gives you 4 good reasons to build up your thighs.
Reduce your alcohol and cigarette consumption
Among the things to avoid, alcohol and cigarette consumption, stress and poor diet are often the cause of a drop in testosterone.
In fact, there is a good reason why most bodybuilders, bodybuilders and other high-level athletes hardly ever drink alcohol!
Excessive alcohol consumption is very harmful to your body in that it promotes fat gain and slows down protein synthesis. For optimal muscle gain, be sure not to exceed two glasses of alcohol per week.
With these 7 valuable tips, you now know how to increase your testosterone naturally and build muscle fast.
Should you see a doctor if your testosterone level does not increase?
You can consult a doctor or an endocrinologist if you suffer from chronic fatigue or a drop in libido, if you feel depressed or if you are stagnating in your progress in bodybuilding and the solutions proposed above have not had any effect on your testo level.
These specialists can help you identify the origin of the problem and offer solutions to overcome this physiological imbalance.
By analyzing your daily life during several sessions, a sexologist can also help you identify the causes of insufficient testosterone production. This will give you all the information you need to adapt your lifestyle naturally or with the help of a treatment.
Treatments to increase testosterone are available in pharmacies. However, you will need a prescription from a health professional as most of these drugs are not available over the counter and are available by prescription only.
What about testosterone replacement therapy?
Testosterone replacement therapy, or testosterone adjustment therapy (also known as TRT), is a synthetic medical treatment that boost your testosterone levels up to the normal age limit.
Very little known in France, this therapy is only prescribed under certain conditions by an endocrinologist. However, this substitution treatment carries health risks. At present, studies are not sufficiently advanced to know more and some even point to an increased risk of cardiovascular accidents. In France, TRT is often associated with doping.
An annual blood test is necessary to know your testosterone level. If your doctor doesn't want to prescribe it (because yes, it happens), you can go to a medical analysis laboratory and ask for it. However, the cost of the test will not be reimbursed.
In all cases, it is preferable toadopt a healthy lifestyle in order to always maintain your testosterone. In addition to a good diet and regular exercise, it is necessary that you adopt good habits
This means following the various tips mentioned earlier and paying special attention to stress management. Anxiety will not help you regain your manhood and have sex.
You can start with simple relaxation techniques such as yoga or meditation. Sleep is also important in the fight against anxiety. Rest is essential because most of the testosterone is produced when you sleep. Lack of sleep promotes the production of cortisol, a hormone that prevents your body from making enough testosterone.
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- Steels, E., Rao, A., & Vitetta, L. (2011). Physiological Aspects of Male Libido Enhanced by Standardized Trigonella foenum-graecum Extract and Mineral Formulation. Phytotherapy Research, 25(9), 1294-1300.
- ZELIGS, M. A. (1998). Diet and estrogen status: the cruciferous connection. Journal of Medicinal Food, 1(2), 67-82.
- 10.Shaner, A. A., Vingren, J. L., Hatfield, D. L., Budnar Jr, R. G., Duplanty, A. A., & Hill, D. W. (2014). The acute hormonal response to free weight and machine weight resistance exercise. The Journal of Strength & Conditioning Research, 28(4), 1032-1040.
- Wang, C., Catlin, D. H., Starcevic, B., Heber, D., Ambler, C., Berman, N., ... & Swerdloff, R. S. (2005). Low-fat high-fiber diet decreased serum and urine androgens in men. The Journal of Clinical Endocrinology & Metabolism, 90(6), 3550-3559.
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How to succeed in gaining weight: The fundamentals?
You quote all the studies but they are in English
Could you have some in French?
Thank you ? again Julien for your instructions
And for your cool tips???a plus?
Thank you for all this information, even if some of it is already known... A small program including specific exercises and associated supplements (dosages and periodicity), here is a small job for you Julien...
Thank you for your advice which helps me to progress in the field of bodybuilding.
Great advice. More of the same. Thank you.
Thank you for these tips.
I'm adding micronutrients to the to-do-list 🙂
Hi Julien, how weird things are ! I'm currently on holiday and I was thinking that I need to boost my testosterone! It's time to go back to school and be at the top on sports and work. And here I am receiving your email with Booster your testosterone. Thank you universe for listening to me? A big thank you for your article!