Men, Beach season is here (reservoir season in Colorado). We had a long dark Winter. Short long days, less sunlight, and opportunities for outdoor activities, maybe a few extra pounds packed on for winter hibernation. Now is the time of year to get your health dialed back in! Warm days are ahead, plenty of time in the garden, at the river, or on the mountains are back!
Maybe you aren’t feeling #jackedandtan like you used to. Optimizing your Testosterone level is the secret to getting that vitality back.
Testosterone is a vital hormone for men, playing an essential role in maintaining muscle mass, bone density, cognitive function, and sexual health. As men age, testosterone levels tend to decline, making it crucial to find ways to optimize and maintain healthy levels. We will explore powerful tools for boosting testosterone levels: high-intensity interval training (HIIT), sunlight exposure, cold exposure, and proper supplementation. We will provide scientific evidence supporting their effectiveness and offer guidance for incorporating these techniques into your daily routine.
High-Intensity Interval Training (HIIT)
HIIT is a time-efficient workout method that alternates between short bursts of intense exercise and periods of low-intensity recovery or rest. Research has shown that HIIT can improve cardiovascular fitness, increase muscle mass, and reduce body fat (1). Furthermore, studies have demonstrated that HIIT can significantly increase testosterone levels in men (2).
Sunlight exposure has numerous health benefits, including promoting the production of vitamin D, regulating circadian rhythms, and improving mood. It has been found that vitamin D levels are positively correlated with testosterone levels in men (3). Additionally, exposure to bright light, especially in the morning, can help regulate sleep patterns and improve sleep quality, which has been linked to increased testosterone production (4).
Cold thermogenesis, the process by which the body generates heat in response to cold temperatures, has been shown to offer numerous health benefits, including fat loss, improved immune function, and enhanced mental health. Research also suggests that cold exposure can lead to an increase in testosterone levels (5). Cold showers, ice baths, or cold plunges are practical ways to incorporate cold exposure into your daily routine.
Diet and nutrition play a crucial role in maintaining healthy testosterone levels. Some supplements have been found to support testosterone production and help maintain optimal levels. Here are four evidence-backed supplements that can contribute to testosterone optimization:
D-Aspartic Acid (D-AA)
D-AA is a naturally occurring amino acid that has been shown to increase testosterone levels, particularly in men with low baseline levels. A study found that D-AA supplementation led to a significant increase in testosterone levels after 12 days of use (6).
Zinc is an essential mineral that plays a crucial role in various physiological processes, including testosterone production. A study found that zinc supplementation in men with low testosterone levels led to a significant increase in testosterone levels (7).
Fenugreek is an herb commonly used in traditional medicine for its purported testosterone-boosting properties. A study found that supplementation with fenugreek extract led to a significant increase in both free and total testosterone levels in men (8).
As mentioned earlier, vitamin D levels have been positively correlated with testosterone levels in men. Supplementation with vitamin D can help maintain optimal levels, especially in individuals with limited sun exposure or low baseline levels (9).
Incorporating a combination of high-intensity interval training, sunlight exposure, cold exposure, and evidence-backed supplements can be an effective strategy for optimizing testosterone levels in men. It is essential to consult with your healthcare professional before starting any new supplement or lifestyle change to ensure it is appropriate and safe for your individual needs. By taking a holistic approach to testosterone optimization, you can support overall health and well-being throughout your life.
If you are feeling low energy, low libido, and don’t seem to feel as good as you used to, chances are high that your hormones are out of whack. If you have never had your hormone levels tested, this is a sign to make an appointment and get back on track. Make an appointment in our office and we will do a comprehensive deep dive into your health and hormones. Your future you will thank you. Here’s to being #jackedandtan in 2023
Reference 1: Gibala, M. J., & McGee, S. L. (2008). Metabolic adaptations to short-term high-intensity interval training: a little pain for a lot of gain? Exercise and sport sciences reviews, 36(2), 58-63.
Reference 2: Herbert, P., Hayes, L. D., Sculthorpe, N. F., & Grace, F. M. (2017). HIIT produces increases in muscle power and free testosterone in male masters athletes. Endocrine connections, 6(7), 430-436.
Reference 3: Wehr, E., Pilz, S., Boehm, B. O., März, W., & Obermayer-Pietsch, B. (2010). Association of vitamin D status with serum androgen levels in men. Clinical Endocrinology, 73(2), 243-248.
Reference 4: Luboshitzky, R., Zabari, Z., Shen-Orr, Z., Herer, P., & Lavie, P. (2001). Disruption of the nocturnal testosterone rhythm by sleep fragmentation in normal men. The Journal of Clinical Endocrinology & Metabolism, 86(3), 1134-1139.
Reference 5: Szcześniak, D., Budzeń, S., Kopeć, W., & Rymaszewska, J. (2016). The influence of whole-body cryotherapy on mental health. Psychiatria Polska, 50(4), 779-788.
Reference 6: Topo, E., Soricelli, A., D’Aniello, A., Ronsini, S., & D’Aniello, G. (2009). The role and molecular mechanism of D-aspartic acid in the release and synthesis of LH and testosterone in humans and rats. Reproductive Biology and Endocrinology, 7(1), 1-9.
Reference 7: Prasad, A. S., Mantzoros, C. S., Beck, F. W., Hess, J. W., & Brewer, G. J. (1996). Zinc status and serum testosterone levels of healthy adults. Nutrition, 12(5), 344-348.
Reference 8: Wilborn, C., Taylor, L., Poole, C., Foster, C., Willoughby, D., & Kreider, R. (2010). Effects of a purported aromatase and 5α-reductase inhibitor on hormone profiles in college-age men. International Journal of Sport Nutrition and Exercise Metabolism, 20(6), 457-465.
Reference 9: Wehr, E., Pilz, S., Boehm, B. O., März, W., & Obermayer-Pietsch, B. (2010). Association of vitamin D status with serum androgen levels in men. Clinical Endocrinology, 73(2), 243-248.