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Lifestyle Habits to BOOST Testosterone
Health, March 09, 2022
As a Holistic Physiotherapist I get questions from my aging male clients about how to help testosterone production. As usual LIFESTYLE and HABITS play a large part.
Testosterone is the most potent naturally secreted steroid hormone. Testosterone effects muscles by stimulating amino acid uptake and protein synthesis while inhibiting protein degradation by counteracting the effects of cortisol. More physiological factors that lead to lower serum^ levels of testosterone are advancing age, higher body fat percentage, poor nutritional intake, poor handling of chronic stress (with associated increases of cortisol), lack of quality sleep, and alcohol consumption. Body weight and aging are very much inversely related to serum testosterone levels. Maintaining physiological levels of testosterone has many proven health benefits including maintaining bone density, more even fat distribution, red blood cell production, and of course muscle mass and strength. Having testosterone injections (these 'treatments' for anti-aging/muscle building for males in NZ are unapproved - they are indicated for hypogonadism) can increase your risk of liver and heart issues including heart attacks and stroke, blood clots, and worsening of pre-existing prostate conditions. Increasing testosterone by natural lifestyle methods such as exercise is a safer option.
Exercise has significant overall health benefits and increases testosterone concentrations but what type of exercise is best? I used a 2020 review article# to help answer that question. The article clarified the factors that contribute to testosterone concentrations DURING exercise and changes in resting testosterone concentrations after completion of the differing exercise protocols.
Another consideration is the amount of protein in the diet. A meta-study published in March 2022 (Low-CHO diets and men's cortisol and testosterone: Systemic review and meta-analysis, J. Whittaker et al, Nutrition and Health, March 7 2022) a notable trend among the high protein, low carb groups (defined as more than 35% of total kcal derived from protein) has testosterone levels decreased by 17% on average. A total of 309 healthy adults participated in the 27 studies included in this meta-analysis. Whittaker stated "the long term effects of very high protein diets are largely unknown, but what data we have strongly suggests going above 35% protein leads to all sorts of nasty effects (increased risk of kidney disease, elevated cholesterol, and all cause mortality)...our study adds low testosterone to this list."
- High intensity efforts are required within cardiovascular exercise to note any change in serum testosterone levels. For example 5min efforts at 90% VO2 max compared to 60-75% VO2 max at 10min provoked a more noticeable change. Another study reviewed as part of the larger study showed that a slightly lesser intensity (but still above 80% VO2 max) still elevated testosterone but only after 25min so more duration is required to get the same effect at slightly lesser intensities. Adequate hydration was also imperative to get the testosterone boost effect. Studies with subjects dehydrated compared to controls with the same exercise intensity had less testosterone produced post session. EASY to STEADY effort cardiovascular exercise has little effect on testosterone production and in fact too much over time can lower levels. High level endurance athletes tend to have higher levels of cortisol circulating which has the opposite effect on muscle and can break it down. I love reps as part of my training and try to put them in all my athletes training week https://everfit.co.nz/articles/running-reps-2
- Lifting HEAVY weights has been shown to boost circulating testosterone levels. When compared to just endurance training (without high intensity reps) the increase was greater in the resistance training group. To maximise testosterone production sufficient muscle mass must be stimulated (so a squat using a bar compared to a leg press is better as more supportive muscles are used), and the weight is heavy with shorter rest periods between the sets. Before you start lifting heavy (4-6 rep at max effort with 2min rest) it is always beneficial to get your system used to lifting with a introduction 4-6 week lifting programme focusing on technique, and 10-15 reps x 3-5 sets with 45-60sec rest. Timing your weights can influence testosterone production. Using morning time for cardiovascular exercise ideally outside in early light has many wellness benefits, while lifting in the afternoon is best for boosting testosterone compared to the morning. Check out my earlier article if you would like more information on strength training https://everfit.co.nz/articles/strength-training-for-endurance-athletes.
- COLD water. When sports scientists at Swansea University* subjected athletes in a randomised controlled trial to extremely low temperatures after an explosive sprint session, they recorded a testosterone spike in the subjects’ saliva lasting 24 hours. Your system clicks into survival mode when exposed to a potential stressor, so it releases a number of “cold-shock” proteins to prevent muscle tissue degrading. One side effect is a boost of the muscle-building hormone testosterone. Cold therapy has also been shown to improve mood through increasing beta-endorphins in the blood stream, and enhance immunity with increased white blood cell production. I've been having cold morning showers since 2015, and winter sea swimming for over 5 years - if you would like to read more about one of my favourite wellness habits check the following link out https://everfit.co.nz/articles/getting-cold-to-run-fast-wholistic-runner-part-4
Takeaways to BOOST testosterone
- Add some high intensity efforts to your cardio routine. For example add 2-8 x 15-30sec strides (gradually accelerate to 80% of sprint speed over 80m) in your jog once a week. Start with 2 efforts and increase by 2 every week for 3-4 weeks. Hydrate adequately before, during, and post session.
- Look at booking a session with a good personal trainer to teach you the fundamentals of lifting heavy. Start with squat, deadlift (I prefer a hex bar to keep the weight centered preventing lower back issues), sled dragging, and bench press within capacity and when you feel confident, with a matched technique then increase the weight. Add 1-2 sessions a week lifting heavy.
- Ending your shower with 10-15sec of cold is a great way to start with cold exposure therapy. Learn to get your breathing under control, then increase the cold period. Add swimming in a cold body of water in winter.
- Ensure you optimise your sleep routine. Sleep is the ultimate performance enhancing habit.
- Keep life stresses within your capacity. Look at positive relationships, and communication strategies.
- Plant based whole food centric diet - keeping total kcal from protein under 30%.
- Alcohol intake should be minimised. As a society we drink far too much.
^ Plasma makes up about 55% of the overall blood volume, it is the liquid portion of the blood and is 90% water. Serum is plasma minus the clotting factors and blood cells
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Winter ocean swimming at Mt. Maunganui - Credit : Angela Wallace