Hey there fellow gym bros, and thanks for stopping by. Today we are going to be addressing the question of does working out increase testosterone, as we look at several ways of naturally boosting your testosterone levels.
Testosterone is arguably the most important hormone within the male body. It is the dominant androgenic sexual hormone with numerous anabolic properties. It oversees all aspects of male sexual health and well-being and plays a pivotal role in determining how strong and muscular a person is, how much weight they are carrying, how athletically gifted they are, and much more besides. Needless to say, and according to OnsteroidsLab.com data, the more testosterone a man has in his body, the more benefits he will enjoy. The downside however, is the fact that, as we grow older, we find that our testosterone levels drop considerably with each passing year. T levels peak in our late teens, yet by the time we hit 30 they begin to decline. The good news is that there are things you can do to naturally increase your testosterone levels. These include the following:
Working out – First and foremost, we will begin by answering the question of does working out increase testosterone? The answer to that question is sometimes. You see, it all depends on what type of working out you happen to be performing. If you are lifting weights, then the question of does working out increase testosterone is most definitely answered with a yes. If you perform long-distance running and endurance-based workouts however, the answer is no. You see, weight and resistance training has been found to provide a temporary increase in testosterone levels after you finish your workout. This spike in T levels only lasts around 15 – 30 minutes however, although there is evidence to suggest that overtime, testosterone levels can increase permanently, if you regularly lift weights. This increase is only marginal however, but every little helps. Endurance-based exercise however, has the opposite effect. This promotes cortisol production, which is a stress hormone that slows down the production of testosterone. So, to answer the question of does working out increase testosterone, the answer is yes and no, as it all depends on the type of exercise you are performing. Weight and resistance-based workouts that last no longer than an hour will boost testosterone, whereas endurance-based workouts that last a long time will have the opposite effect.
Sleep – Sleep is another hugely important factor when it comes to natural testosterone productions within the human body. We need sleep to function and to perform a wide range of physiological processes within the body, yet many of us are guilty of not getting enough. Research has indicated that not getting enough sleep can drastically reduce the amount of testosterone that guys produce, even those in their early twenties that are young, fit, healthy, and virile. In fact, studies concluded that just one week of low amounts of sleep (less than 6 hours per night) could result in a drop in testosterone levels by as much as 10 – 15%. The easiest way to address this is to get enough sleep each night, so aim for the recommended 7 – 9 hours and you should begin to reap the rewards.
Consume more fat – Yes, you did read that correctly, we really are recommending that you consume more fat if you want to increase your testosterone levels. Now, before you get too excited and start ordering yourself an XL stuffed crust pepperoni pizza, it is important to remember that the fats you consume should be healthy. Avoid fast food and unhealthy trans fats and instead prioritize healthy fats. A few great examples of healthy fats include things like: whole eggs, grass-fed butter, coconut oil, avocados, natural nut butters, oily fish, and olive oil. Natural saturated fats are especially beneficial for boosting testosterone, because of the fact that they contain cholesterol. Cholesterol is an important building block of testosterone because of the fact that our cells actually take cholesterol and convert it into free testosterone. As long as you limit your cholesterol intakes and prioritize foods containing plenty of healthy HDL cholesterol, your testosterone levels will quickly begin to increase and will become more and more impressive as time goes by.
Relax – Stress is all around us and can take on many forms. Some of us do unfortunately become more stressed than others and some sadly have reason to be. If you were paying attention earlier on, you will remember how when addressing the question of does working out increase testosterone, we spoke about endurance exercise and how it had the opposite effect. This was because of a stress hormone known as cortisol. If you are stressed and are not relaxing enough, you will find that cortisol levels in your body will increase. This stress hormone has many negative effects, and one of which is the fact that it naturally suppresses testosterone production in the testes. This basically means that the more cortisol you have in your system, the less testosterone you will produce. To help overcome this, try to rest and relax more and do whatever you can to beat and overcome any stress you may be experiencing.
Consider natural supplements – If your diet and exercise is on point, a great way of boosting testosterone levels in your body is to use natural supplements. Tribulus Terrestris is a natural herbal supplement renowned for its ability to increase testosterone production in the body. As well as that, supplementing with fish oil supplements, vitamin D, and zinc, is also very beneficial.