Increasing testosterone
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To increase testosterone, discusses several methods that include specific exercise protocols and potentially other lifestyle modifications. Here are some key insights:
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Resistance Training: Engaging in resistance exercises like squats and deadlifts can significantly impact testosterone levels. A protocol involving six sets of 10 repetitions, using compound movements and short rest intervals of about two minutes, can increase serum testosterone. However, extending the session length or increasing the sets can lead to a catabolic response, increasing cortisol rather than testosterone 1.
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Cold Exposure: There is anecdotal evidence that deliberate cold exposure, particularly to the groin area, might boost testosterone by vasodilation and increased dopamine levels, which are linked to hormone production. However, there is a lack of well-controlled studies to confirm this method's effectiveness conclusively 2.
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Endurance and Cardio: For those who engage in both weight training and cardio, it's recommended to lift weights first and then perform cardio to maximize testosterone levels. Endurance activities lasting more than 75 minutes may elevate cortisol, potentially reducing testosterone 3.
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Light Exposure and Lifestyle: Optimizing sleep and exposure to bright light early in the day can support hormone balance and indirectly influence testosterone levels through dopamine pathways. Maintaining a proper balance of body fat is also crucial for hormone optimization in both men and women 4 5.
These methods suggest an approach to naturally increase testosterone levels through lifestyle and exercise modifications. Always consider consulting a healthcare professional when making significant changes to exercise routines or lifestyle habits.
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