Keeping testosterone levels high is top-of-mind for many men. It’s an essential hormone responsible for so much including energy, hair growth, and sexual health. Testosterone quite literally constitutes what it means to be a man.
However, it’s natural for testosterone to drop significantly post-30s, and while diet, exercise and supplements can help raise levels, many men are looking for something more to ease the symptoms that come alongside decreased levels.
One of the most straightforward ways to increase testosterone might be by jumping in a cold shower.
Yes, hot showers might be preferable, but could turn down the temperature help naturally boost testosterone levels?
Cold water exposure is known for boosting energy levels and improving blood circulation - but can it also help with testosterone production?
What is cold water therapy?
Cold water therapy is gaining traction, with people such as Wim Hof leading the way and hailing its benefits.
It’s known as cold water therapy or cold water immersion therapy. Essentially it involves dunking your body into cold water - whether that be a cold shower, an ice bath, a nearby lake, or even a wheelie bin full of cold water.
To count as cold water therapy, the water needs to be below 15 degrees Celcius, which is usually what comes out of the tap.
The science behind cold showers and testosterone
Does a cold shower increase testosterone?
This question has long been disputed, with some believing it was a myth. Others swear by it, jumping in ice-cold water daily. Thankfully, science has found a possible answer in recent years.
Recent studies have revealed that regular cold showers likely increase endocrine health and correlate with positive hormonal balance. Therefore, cold showers not only have the potential to increase testosterone levels but also improve cortisol balance in men.
While more research is still needed, it's clear that taking a cold shower each day can positively affect hormone production on both mental and physical levels. After all, you cannot deny the many cold shower benefits for men looking for an advantage when building muscle or boosting energy levels.
Other benefits of a cold shower
Cold showers aren't just great for boosting testosterone levels in your body. There are many other wondrous benefits of having a cold shower.
1. Boosts immunity
One of the most significant benefits of cold showers is that they can help to boost your immunity. The cold water helps to stimulate the immune system and increase white blood cell production.
White blood cells are the cells that fight off infection, so by increasing their production, you can help to keep yourself healthy.
2. Improves circulation
Another compelling benefit of cold showers is that they can help to improve circulation. Cold water causes the blood vessels to constrict, which forces the blood to circulate more quickly.
This increased circulation can help to deliver oxygen and nutrients to the cells more efficiently.
3. Reduces inflammation
Cold showers can also help to reduce inflammation throughout the body. Inflammation is the body's natural response to an injury or infection, but chronic inflammation can lead to various health problems.
By reducing inflammation, cold showers can help to improve overall health.
4. Eases muscle soreness
If you've ever had a massage with essential oils, you've probably experienced how good it feels when somebody rubs cold oil into your skin.
The same principle applies to cold showers: the cold water can help to ease muscle soreness and tension.
5. Increases alertness
Last but not least, cold showers can help increase alertness and energy levels. This is because the cold water helps to stimulate the nervous system and releases endorphins - hormones that act as natural painkillers and mood enhancers.
If you want to feel these benefits to the extreme, you can also go one step further and try to replicate the effects of cold therapy by submerging yourself into an ice bath.
How to take a cold shower for maximum benefit
So if this is all new to you, how do you start taking a cold shower?
Taking a cold shower daily is an incredible tool for bettering your physical, emotional, and mental health. It increases circulation, reduces inflammation, accelerates metabolism, boosts immunity, provides natural pain relief, and helps alleviate depression.
To maximize its benefits, take your time with it.
Start with warm water and gradually decrease the temperature until you get used to the cold. A cold shower should last for around 30-90 seconds - any longer will be too uncomfortable or dangerous.
Unlike fear or discomfort may tell you, taking regular cold showers will soon become something to look forward to - just another way of fuelling your transformation towards a healthier way of life.
When taking a cold shower, make sure that you do all your washing beforehand. You don't want to be scrubbing yourself while under ice-cold water. Instead, give yourself a typical shower where you get yourself clean before hopping into the icy cold shower.
How to make cold showers more bearable
Cold showers can be daunting, but they are surprisingly easy to conquer with the right mindset and preparation. To make the temperature more bearable, gradually lower the shower water temperature until it is cold enough for you.
By doing this, your body will have time to adjust to the temperature change, making it less of a shock when you get in. Often our most significant hurdle is simply mustering up the courage to jump in - so give yourself a pep talk and visualize yourself powering through.
Once you are in the water, try your best to relax. Avoid the fast and shallow breaths you instinctively want to take and unclench your muscles. By doing this, you are taking your body out of fight or flight mode and telling it to embrace the cold as normal.
It won't take long for your body to adjust, and as soon as it does, you will reap all the benefits of taking cold showers, such as improved circulation and invigoration.
The benefits of increased testosterone
Increased testosterone can transform your life by empowering you with increased energy and strength. Along with the physical benefits, the psychological boost of increased testosterone is a powerful tool in achieving anything you set your mind to.
1. More Muscle Mass
One of the primary benefits of increased testosterone levels is more muscle mass. Testosterone is a hormone that helps to promote muscle growth, so increasing your levels can lead to more muscle mass.
For example, one study found that men injected with testosterone gained more muscle mass than those not injected with the hormone.
2. Stronger Bones
Testosterone helps to promote bone growth and density, so increasing your levels can help to make your bones stronger.
In contrast, one study found that men with low testosterone levels were at an increased risk for osteoporosis, a condition characterized by weak and brittle bones.
3. Improved Brain Function
Testosterone can also improve the sharpness of your brain.
To highlight this, a study published in the journal Neurology found that men with low testosterone levels were more likely to experience cognitive decline than those with normal testosterone levels.
Another study found that men with high testosterone levels performed better on tests of working memory and executive function than those with low testosterone levels.
4. Better Heart Health
Testosterone helps keep cholesterol levels in check and helps prevent atherosclerosis, a condition characterized by plaque build-up in the arteries. Increased testosterone levels can also lead to better heart health.
Conversely, a study published in the Journal of the American College of Cardiology found that men with low testosterone levels were at an increased risk for heart attacks and strokes.
5. Enhanced Libido
Finally, increased testosterone levels can lead to enhanced libido. Testosterone is responsible for regulating your sex drive, so increasing your levels can help to improve your sexual desire and performance.
Unfortunately, a study published in The Journal of Sexual Medicine found that men with low testosterone levels were more likely to experience erectile dysfunction than those with normal testosterone levels.
In addition to all these benefits, testosterone boosts self-confidence and increases drive, giving you that extra push needed to reach peak performance in any activity.
This boost can make success seem more manageable and allow you to expand on what goals you could achieve. With higher testosterone levels, your world will be full of potential, inspiring you to take risks and explore more opportunities.
Brave the cold water…
Taking a cold shower is more than just a daily refreshment - it's an incredible opportunity to unlock your fullest potential. You can become stronger, healthier, and happier in your mind and body by raising your testosterone levels and reducing stress.
It might seem intimidating initially, but with practice and the right approach, you'll get used to the temperature change quickly. With its numerous benefits, our advice is to take the plunge and try cold showers - trust us; you won't regret it.
But, to increase your testosterone, you should do more than have a cold shower. Although cold therapy can help, you'll get much better results if you pair this practice with other methods, such as supplementing your diet with legal steroid alternatives.
Supplements like Testoprime can help boost your testosterone level, allowing you to pack on the muscle and recover between workouts faster.