PLAY
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) In women, free testosterone is produced by the ovaries and adrenal glands and plays an important role in libido, energy, and muscle maintenance. (source)
In males, low free testosterone levels stem from physiological factors such as disruptions in the hypothalamic-pituitary-gonadal axis, affecting testosterone production in the testes. Deficiencies in key nutrients like zinc and vitamin D, essential for testosterone synthesis and regulation, contribute to lower levels. (source, source)
In females, low free testosterone in women is associated with hypoactive sexual desire, reduced energy, and decreased muscle mass. The age-related decline of ovarian and adrenal androgen production significantly affects women's health and performance. (source)
Potential Performance Impact:
Females — Prioritize healthy fats: Healthy fat intake has been shown to increase free testosterone in women by supplying crucial components to steroid production. (source)
Protocol: Consume at least one serving of foods containing healthy fats daily. One serving examples: Mackerel (3 oz), Salmon (3 oz), Cashews (1 oz), Sunflower Seeds (1 oz), Avocado (1 medium Avocado), Olive Oil (1 tbsp), Avocado Oil (1 tbsp).
Females — Train aerobically: Aerobic exercise has been shown to increase free testosterone in women. (source, source)
Protocol: Follow a structured program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week.
Females — Supplement with Tongkat ali: Consumption of Tongkat ali extract has been shown to increase free testosterone in females. (source)
Protocol: Supplement with at least 200 mg of Tongkat Ali daily.
Males — Prioritize high-quality protein: Quality protein intake is associated with increased free testosterone. (source) Complete proteins provide essential amino acids used for repair and muscle protein synthesis, which stimulates increased testosterone production. (source)
Protocol: Eat 0.8 to 1.0 g of protein per pound of body weight per day. One serving examples: Eggs (3 large eggs), Chicken Breast (3.5 oz), Beef (lean cuts) (3.5 oz), Salmon (3 oz), Pork (lean cuts) (3.5 oz), Tofu (3.5 oz).
Males — 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)
Protocol: 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.
Males — 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)
Protocol: Supplement with at least 200 mg of Tongkat Ali daily.
In males, elevated total testosterone levels are normally considered a sign of good health. These levels are influenced by physiological factors such as optimal functioning of the hypothalamus, pituitary gland, and testes. A diet rich in nutrients such as zinc, vitamin D, and healthy fats supports testosterone production. (source, source)
In females, high free testosterone in women is associated with polycystic ovary syndrome (PCOS), characterized by hyperandrogenism, irregular menstrual cycles, and metabolic disturbances. (source)
Potential Performance Impact:
In men, regular medical check-ups help monitor levels and detect any potential issues.
In women with elevated free testosterone, non-pharmacological interventions, including exercise and dietary modifications, improve hormonal balance. (source)
