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In males, testosterone is the primary male hormone that regulates sex differentiation, sexual development, spermatogenesis, and fertility. It has anabolic effects, including the development of skeletal muscle via protein synthesis, and it plays a role in the production of red blood cells. Testosterone levels decline with age. (source)
In females, testosterone is produced in the ovaries and adrenal glands and plays a critical role in sexual desire, bone mineral density, muscle mass maintenance, and cognitive function. Although circulating at lower concentrations than in males, testosterone is essential for female metabolic and reproductive health. (source)
In Males, Low total testosterone levels stem from physiological factors related to testicular function and the hypothalamus-pituitary-gonadal (HPG) axis, which regulates testosterone production. Inadequate intake of essential nutrients like zinc and vitamin D also contributes to lower testosterone levels. (source, source, source)
Potential Performance Impact:
In females, low testosterone is associated with hypoactive sexual desire, reduced energy, and diminished muscle tone. The ovaries and adrenal glands are the primary production sites, and dysfunction in either reduces circulating testosterone. (source) Androgen insufficiency in women impacts bone health, body composition, and psychological well-being. (source)
Potential Performance Impact:
Males — Prioritize zinc-rich foods: Zinc intake positively affects testosterone levels. (source) Zinc plays a pivotal role in enzyme activity which influences testosterone production. (source)
Protocol: Consume at least two servings of zinc-rich food a day. One serving examples: Oysters (3 oz), Beef lean cuts (3.5 oz), Crab (3 oz), Pumpkin Seeds (¼ cup), Lamb (3 oz).
Males — Train regularly: Consistent exercise increases serum testosterone. (source) Exercise induces physiological stress on the body, triggering the neuro-endocrine system to release certain hormones, including testosterone. (source)
Protocol: Follow a structured training program that exerts the body through multiple resistance and aerobic intensities. This includes 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 and resistance training with moderate to heavy loads at least twice a week. The final set of each resistance training exercise should be taken within two repetitions of failure.
Males — Prioritize sleep: Fatigue is associated with low levels of testosterone. (source) A large percentage of daily testosterone release occurs during sleep — poor sleep results in blunted release of this hormone. (source)
Protocol: Strive to get 8 to 10 hours of sleep for optimal recovery and adaptation.
Males — Supplement with ashwagandha: Ashwagandha increases testosterone levels. (source) High stress levels correlate with decreased testosterone, and ashwagandha reduces stress hormones, including cortisol. (source) Ashwagandha interacts with the hypothalamic-pituitary-gonadal hormonal axis, influencing testosterone levels. (source)
Protocol: Supplement with at least 240 mg of ashwagandha daily.
Females — Prioritize healthy fats: Healthy fat intake has been shown to increase total testosterone in women by supplying crucial components to steroid production. (source, 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), Olive Oil (1 tbsp), Avocado Oil (1 tbsp)
Females — Aerobic training: Aerobic exercise has been shown to increase total 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, 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 optimal testicular function and adrenal gland activity, both of which play crucial roles in testosterone production. (source, source) Regular medical check-ups help monitor levels and detect any potential issues.
In Females, elevated testosterone in females is associated with polycystic ovary syndrome (PCOS), adrenal hyperplasia, or ovarian dysfunction. Excess androgens disrupt menstrual cycling, promote hirsutism and acne, and alter metabolic function. (source)
Potential Performance Impact:
Females — Limit intake of fatty foods: Dietary fat intake has been shown to increase testosterone concentrations in women. (source, source)
Protocol: Monitor and limit excess fat intake.
Females — Maintain an athletic body composition: An athletic body composition supports healthy total testosterone concentrations in women. (source)
Protocol: Maintain a high-performance diet and exercise program that supports a body composition of no more than 20% for women.
