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Free testosterone is testosterone that is not bound to proteins in the blood. In comparison to bound testosterone, it is considered the active portion of total testosterone due to its ability to interact with cells to elicit androgenic responses. (source, source)
Low free testosterone levels can stem from physiological factors such as disruptions in the hypothalamic-pituitary-gonadal axis, affecting testosterone production in the testes. From a nutritional perspective, deficiencies in key nutrients like zinc and vitamin D, essential for testosterone synthesis and regulation, can contribute to lower levels. (source, source)
Prioritize High-Quality Protein: Quality protein intake is associated with increased free testosterone. (source) Complete proteins provide essential amino acids that are used for repair and muscle protein synthesis, which stimulates increased testosterone production. (source) Recommendation: Eat 0.8 to 1.0 g of protein per pound of bodyweight per day.
Resistance Training: Resistance training is associated with increased levels of free testosterone. (source) Strength training induces microscopic tears in the muscle fibers, triggering activation of the hypothalamus-pituitary-gonadal axis and the release of testosterone to aid in muscle repair and growth. (source) Recommendation: Follow a structured resistance training program with moderate to heavy loads at least two times a week. The final set of each exercise should be taken within two repetitions of failure.
Supplement with Tongkat Ali: Supplementation with Tongkat Ali increases free testosterone concentrations. (source) Tongkat Ali contains compounds that promote the release of testosterone from its binding hormone, sex hormone-binding globulin, which increases levels of free testosterone in the blood. (source) Recommendation: Supplement with at least 200 mg of Tongkat Ali daily.
High free testosterone levels can often stem from a combination of physiological factors related to hormone regulation, including optimal functioning of the hypothalamus, pituitary gland, and testes. Nutritionally, a diet rich in nutrients such as zinc, vitamin D, and healthy fats can support testosterone production. (source, source)
Regular medical check-ups can help monitor levels and detect any potential issues.
