Why and How to Increase Testosterone Levels?

Testosterone is a hormone naturally produced by the body in both men and women. In men, it is mainly produced by the testes. In women, it is produced in smaller amounts by the ovaries and adrenal glands.

Derived from cholesterol, this hormone is involved in many bodily functions. Once released into the bloodstream, it circulates partly bound to transport proteins and partly in a so-called "free" form, which is considered biologically active.

In men, testosterone levels generally reach their peak in early adulthood before gradually declining with age. In women, levels are lower, but this hormone also contributes to overall balance and well-being.

Far from being merely a sex hormone, testosterone is involved in many aspects of daily well-being:

• Energy and vitality: It influences our energy levels and motivation. Thus, a well-balanced level helps you feel fit, energetic, and focused.

• Muscle mass and tone: It promotes muscle growth and maintenance by helping the body produce protein. A healthy testosterone level thus helps maintain toned muscles and limit muscle loss with age.

• Fat distribution: It prevents the accumulation of abdominal fat and supports metabolism, helping to maintain an active metabolism.

• Mental well-being and mood: Mentally, it affects dopamine and serotonin, regulating mood and motivation. A deficiency can thus lead to fatigue, irritability, and decreased concentration.

• Libido and sensuality: In both men and women, it plays an essential role in sexual desire and satisfaction. A balanced level promotes libido.

Far from being limited to men, testosterone is a hormone essential to overall well-being. A balanced level contributes to firmer skin, a sculpted body, and sustained energy, ensuring vitality and dynamism over the years.

Testosterone levels fluctuate throughout life and can be influenced by several factors. While a decline occurs naturally with age, other lifestyle-related factors can cause a hormonal imbalance.

1. Age and Hormonal Fluctuations

In men, testosterone begins to decline gradually starting at age 30, with a loss of about 1% per year. In women, the decline is more gradual but can accelerate after menopause, leading to a loss of energy and a decrease in sexual desire.

2. Diet and Smoking

A diet that is too high in sugar, ultra-processed foods, and unhealthy fats can disrupt hormone production. A lack of essential nutrients such as zinc, magnesium, or healthy fats (found in fatty fish, avocados, and nuts) can also hinder testosterone production. Similarly, excessive alcohol consumption directly affects testosterone production by disrupting the functioning of the liver and hormone-producing glands. Smoking, meanwhile, has a negative effect on blood circulation, which can indirectly impact hormone production and overall vitality.

3. Stress and Excess Cortisol

Chronic stress leads to excessive production of cortisol, a hormone that, in excessive amounts, blocks testosterone production. Thus, constant stress and pressure can disrupt hormonal balance.

4. Lack of Sleep

Restorative sleep is essential for testosterone production. Insufficient rest, less than six hours a night, frequent awakenings, or poor sleep quality, disrupts hormonal balance, leading to fatigue, low energy and decreased motivation.

5. A Sedentary Lifestyle and Lack of Physical Activity

A lack of physical exercise, particularly weight training or intense workouts, reduces the natural stimulation of testosterone. A sedentary lifestyle also promotes fat accumulation, which converts some of the testosterone into oestrogen, exacerbating the imbalance.

6. Exposure to Endocrine Disruptors

Certain chemical compounds found in plastics, cosmetics, or pesticides can interfere with hormone production. Prolonged exposure to these substances can contribute to a drop in testosterone and a general hormonal imbalance.

A decline in testosterone is not inevitable. Identifying these factors allows you to take action by adjusting your lifestyle to maintain optimal levels and preserve energy, vitality, and well-being.

A drop in testosterone can affect several aspects of well-being, often gradually. The main signs include:

• Fatigue and lack of energy: A persistent feeling of weariness, even after a good night’s sleep.

• Muscle loss and fat gain: Difficulty maintaining muscle mass, decreased physical strength, and fat accumulation, particularly around the abdomen.

• Decreased libido and sexual dysfunction: Reduced desire, decreased sensitivity, and, in men, erectile dysfunction.

• Mood and concentration issues: Irritability, anxiety, decreased motivation, difficulty concentrating and staying productive.

• Sleep disturbances: Insomnia, frequent awakenings, or non-restorative sleep.

These symptoms can have various causes, but if they persist, it may be helpful to have your hormonal balance checked and adopt appropriate solutions.

In Men

A healthy testosterone level is essential for maintaining physical and mental vitality. It promotes muscle strength, recovery after exercise, and helps maintain an active metabolism, thereby limiting fat accumulation. It also plays a key role in motivation, concentration, and libido. As we age, a decline in testosterone can lead to reduced energy and a general slowing of the body. Maintaining its balance helps you stay dynamic and in full control of your abilities.

In women

Although present in smaller amounts, testosterone is just as important for women. It supports muscle tone and bone density, playing a key role in preventing fragility after menopause. It also contributes to energy, emotional balance, and concentration. A healthy level helps maintain vitality and overall well-being, while reducing fatigue and the loss of vitality associated with hormonal fluctuations.

To naturally support testosterone production, several habits can be adopted on a daily basis.

• Adopt a healthy diet: Focus on healthy fats (avocado, olive oil, fatty fish), high-quality protein, and foods rich in zinc and magnesium (oysters, pumpkin seeds, dark chocolate).

• Get regular exercise: Strength training and multi-joint exercises (squats, deadlifts) stimulate testosterone production, as does high-intensity interval training (HIIT).

• Optimising sleep: Sleeping 7 to 9 hours a night improves hormonal balance. Insufficient sleep directly reduces testosterone production.

• Reduce stress: Too much cortisol (the stress hormone) blocks testosterone. Meditation, deep breathing, and relaxing activities can help limit its impact.

• Get some sun or take vitamin D: Vitamin D naturally stimulates testosterone production. Daily sun exposure or supplementation in the winter can be beneficial.

• Limit alcohol and endocrine disruptors: Excessive alcohol reduces testosterone, as do certain chemicals (plastics, pesticides) that disrupt the hormonal system. Opt for organic foods and glass containers.

• Diet is an essential factor in maintaining healthy testosterone levels:

• Foods rich in zinc, such as oysters, beef, and pumpkin seeds, directly promote its production. This mineral is essential for the proper functioning of the hormonal system.

• Healthy fats also play a key role, as testosterone is made from lipids. Include avocados, eggs, olive oil, and fatty fish (salmon, mackerel) to support your hormonal balance.

• Magnesium, found in dark chocolate, almonds, and spinach, helps limit the impact of stress, which can inhibit testosterone production.

• Finally, cruciferous vegetables, such as broccoli and cabbage, help regulate hormones more effectively, while vitamin D, found in fatty fish and egg yolks, naturally stimulates hormone production.

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Consult a professional: If you have hormonal conditions, cardiovascular issues, or are undergoing medical treatment, seek advice before taking any supplements.

Prioritise natural methods: Adopt a healthy lifestyle rather than resorting to unregulated artificial solutions.

Avoid self-medication: Be wary of unregulated supplements and choose safe, scientifically validated sources.

Don’t try to boost testosterone at all costs! Instead, aim to find a good life balance. A healthy diet, regular exercise, and restful sleep are the most effective foundations. Many people want immediate results, but the hormone follows a rhythm unique to each body. Rather than focusing on numbers, pay attention to your energy, motivation, and vitality. These are often the best indicators that your testosterone is well-regulated.

After graduating from ESCP Business School in 2020, Louise began her career as a writer in 2021. Today, she writes a newsletter where she shares cultural recommendations and more personal articles, such as dating apps, therapy, and career guidance. She also writes for the media, brands and agencies on subjects such as well-being, mental health, culture, and society.