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What is testosterone and what does it do? -

Testosterone is an androgen and one of the most important hormones in our body. Though it’s a male sex hormone, females also have it and need it. In males, it has a wide range of functions, from developing physical masculine traits to regulating mood and boosting libido.

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The role of testosterone -

Testosterone also has a big influence on levels of muscle mass and bone strength. In women, it also has an impact on ovary health. Indeed, healthy levels of testosterone can have a great impact on overall health and well-being.

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Testosterone levels -

Testosterone levels vary depending on a number of factors, and indeed the range considered to be healthy also varies greatly, depending on the country you are in, and even on the lab you use to do the blood test.

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What to look for -

Testosterone is measured in two ways: total and free. Total testosterone includes both testosterone that’s attached to proteins and free testosterone (which is available for your body to use). Free testosterone alone is the value that has the most impact on people’s lives.

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Low testosterone -

Everyone is different when it comes to testosterone levels. This means that two people with the same level of testosterone can feel different and experience different symptoms. Low testosterone, also known as male hypogonadism, testosterone deficiency syndrome, or simply low-T, is when testosterone levels are below the level deemed healthy. Many times, it comes with symptoms.

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Signs of low -T -

Signs of low testosterone include low libido, fewer erections, decreased ejaculate volume, development of breasts, increase in body fat, mood swings, fatigue, sleep problems, as well as night sweats and/or hot flashes.

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It’s a natural process -

Testosterone levels naturally decrease with age. In men, this usually happens after 40 and gradually decreases over time.

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Boosting testosterone levels -

There are ways to boost testosterone naturally, and indeed these should be the first steps before considering more drastic measures, such as testosterone replacement therapy (or testosterone optimization). Now let’s take a look at how you can boost your testosterone levels.

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Sleep -

Quality sleep is crucial for testosterone production. Numerous studies have shown the correlation between poor sleep and testosterone production. While testosterone levels fluctuate, they usually peak in the first hours of the morning.

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More sleep, more T -

One study found that the testosterone levels of a group of young healthy men who slept five hours per night for a week were reduced by 10% to 15%. While different people have different sleep needs, you can always try to increase the amount and quality of sleep you get each night.

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Physical activity -

Yes, working out can really have an impact on your testosterone levels—more specifically, resistance training (lifting weights). In fact, it can even acutely raise your T levels for about 15-30 minutes post-workout!

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Lift some weights -

Resistance training can improve body composition and has a positive impact on many other physiological factors, such as reduced insulin resistance. All of these are correlated with higher testosterone levels.

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When exercise can be detrimental -

Resistance training and sprinting, for instance, yield positive results when it comes to testosterone production. However, prolonged endurance workouts can have the opposite effect. Overtraining, regardless of the type of workout, can also negatively impact T levels.

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Weight management -

Being overweight or underweight can have a negative impact on health in general. Not only can it lead to chronic conditions such as cardiovascular disease and type 2 diabetes, but it also causes major disruptions in hormone production, and testosterone is no exception.

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Weight management -

Having excess body fat in particular, has been shown to have a direct impact on T levels. This is because fat cells produce estrogen (female sex hormone), which together with other conditions, such as higher insulin resistance, has an impact on testosterone levels. Maintaining a healthy weight is therefore very important to boost testosterone production naturally.

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Sunlight exposure -

Being exposed to sunlight not only is great for regulating your circadian cycle, but it also boosts your testosterone levels.

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Vitamin D -

Sunlight exposure is also how you get vitamin D. This vitamin is crucial for testosterone production (as well as having other benefits).

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Vitamin D -

While you would ideally get your dose of vitamin D through sun exposure, this is sometimes not possible due to the season and indeed your location. In this case, a vitamin D supplement may be beneficial. You can check your vitamin D levels through blood work, so talk to your doctor and see if this is something you might benefit from.

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Lower your stress levels -

In a nutshell, when the levels of the stress hormone cortisol increase, the level of testosterone decreases. This is why it’s so important to keep on top of chronic stress.

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Lower your stress levels -

High levels of cortisol have also been linked to higher levels of body fat, which in turn, have an impact on testosterone levels.

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Diet -

Diet is yet another natural way you can boost your testosterone levels. Consuming enough protein and fat, in particular, seem to have the greatest impact on healthy T levels.

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Eat healthy fats -

Our bodies need fats, and testosterone needs fat cells to be produced, including cholesterol. Consuming healthy vegetable fats such as olive oil, avocados, and nuts will help. But don’t shy away from animal fat such as eggs and butter either.

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Eat healthy fats -

Fatty fish (i.e. salmon) for instance, is a great source of Omega-3 fatty acids, which are essential in the production of testosterone.

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Cut down on alcohol -

Excessive alcohol consumption is linked to lower testosterone levels. In fact, T levels can actually drop 30 minutes following the consumption of alcohol.

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Cut down of processed foods -

It’s important to reduce exposure to processed foods high in sugar, salt, and unhealthy fats (i.e. trans fats).

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Avoid estrogen-like chemicals -

You should also avoid ingesting estrogen-like chemicals such as bisphenol A (BPA), which can happen by consuming food and beverages stored in cans or plastic containers.  

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Supplements -

We’ve already mentioned some nutrients that can be taken in supplement form, namely vitamin D and Omega-3 fatty acids, but there are others that may help boost testosterone naturally, if you have a nutrient deficiency.

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Zinc -

Zinc is essential in the production of testosterone. Lower levels of zinc may therefore hinder the production of T, so you may benefit from supplementing with it. You can also increase zinc intake through your diet, eating foods such as seafood (especially oysters), nuts, and beans.

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Magnesium -

Similarly, if you have a magnesium deficiency, testosterone production can be hindered. Supplementing may do the trick, and the same goes for eating foods rich in magnesium, such as leafy green vegetables.

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Beware of overhyped supplements -

Many supplements are sold as “testosterone boosters” but they often lack the research to support them. Supplements such as D-aspartic acid have shown mixed results in studies. Other supplements such as maca and tribulus terrestris, have shown an increase in libido, but such effect had no correlation with testosterone levels.

Sources: (Examine) (Medical News Today) (Health Digest) (Healthline) (Rise) (Muscle & Strength)

See also: Symptoms men should never ignore

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