Top Gym Tips

6 Simple Ways To Boost Your Testosterone

Testosterone(T) is a powerful androgen, which plays many roles from reproductive health to helping bone mineral density. In the fitness industry, we know T for its potent body composition affects; reducing body fat mass and increasing lean body mass (Kohn, 2006).
It's such a potential muscle builder, that one study showed a 7lb increase in muscle mass after 10wks of a dosage of 600mg. The crazy thing is, the intervention group had to remain sedentary throughout the study (Bhasin et al., 1996)

Here are some quick tips to boost your T levels! High carb diets have been shown to chronically lower cortisol levels, as well as increasing T levels (Lane et al., 2006) 

Mg increases the bioavailability of T. Sex Hormone Binding Globulin (SHBG) binds to free T, making it unavailable to the body. Mg inhibits SHBG and so increases free T in the blood (Cinar et al., 2011)

Zinc acts on the anterior pituitary gland to secrete Luteinizing Hormone, which stimulates T production. Zinc also acts as an aromatase inhibitor, which can block the conversion of T to estrogen, and has been shown to increase serum T levels (Kilic et al., 2006)

Exercise, particularly resistance training & high intensity training lead to increases in serum T levels, both acutely and chronically (Devi et al., 2014, O’Leary. 2014)

And finally, having sex regularly or just being sexually aroused can increase T levels significantly (Seo et al., 2009)