Testosterone! Testosterone! Testosterone! We all love it! After all, it’s one of the most significant and powerful male sex hormones. However, a shocking fact is that besides men, testosterone is also produced by women, but at very limited levels. As a result, testosterone is majorly a “man’s” thing.
Testosterone is extremely crucial for every individual’s overall wellbeing. The production testosterone starts during puberty; in fact, it’s the primary sex hormone responsible for turning boys into men! Such spark in testosterone levels leads to male secondary sexual characteristics such as an increase in muscle mass, voice deepening, along with increased sex drive and aggression. Have you been through that? Of course, we all have been!
Haa! But testosterone isn’t just needed in puberty, as this hormone plays a vital role throughout a men’s life. Many of the necessary life processes and entirely dependent upon his hormone, including regulation of libido, erectile functionality, sperm production, bone density, muscle mass, mood stability, and much more.
Now here comes the sad part, unfortunately with growing age (typically in the early 30s), the testosterone levels in an individual start declining due to various lifestyle and genetic reasons. Usually, testosterone levels drop by approximately 1% each year.
No doubt every individual must take their testosterone levels seriously, regardless of their age and gender. Yet, most individuals today suffer from low testosterone levels. Well, luckily you don’t have to worry even if you have low testosterone levels, as here we have provided with our top-tested ways to boost testosterone levels in an individual’s body. We have an expert team of researchers and analysts that carefully scrutinize each and every factor, and suggest you with compliance with the medical research.
Therefore, let’s wait no more and quickly get started!
Sign of Low testosterone
Undoubtedly, it’s never easy to determine low testosterone levels by yourself. However, there are certain signs and bodily changes that you may observe when your testosterone levels are declining. With that, medical experts have prescribed a specific range (280 to 1,100 ng/dL for men and 15 to 70 ng/dL for women), which makes it super convenient to recognize low testosterone levels.
Sign of Low testosterone- Men
One of the most common signs of low testosterone among males is the diminished sex drive, along with reduced erectile functionality. With that, many individuals often experience loss of body hair and less beard growth. Plus, they may feel frequently fatigued and even suffer from symptoms of depression.
As compared with others, men with lower testosterone levels also have lower muscle and bone mass. Plus, they may be getting a pretty hard time at the gym, when it comes to training and gaining strength regardless of how perfect their diet or workout is!
One of the most prominent drawbacks that come with lower testosterone is obesity! Men with testosterone deficiencies tend to rapidly gain weight and are at risk to develop Gynecomastia due to an imbalance of sex hormones. They’re likely to have frequent mood changes and cognitive functions.
Sign of Low testosterone- Women
Women also observe similar symptoms like men, including decreased sex drive, along with gaining unnecessary weight. Plus, they also may have difficulty in gaining muscle and might lose bone mass.
It’s pretty common for women with testosterone deficiency to regularly feel exhausted, and their sleep quality may be negatively affected. Most importantly, such ladies may also suffer from fertility issues and irregular menstruation.
Although all these symptoms are directly caused by low testosterone levels, however, you may not just rely on these to determine your testosterone deficiency. Its highly recommended to first go for a TD( Testosterone Deficiency) screening, because many of these symptoms are likewise observed in anemia (low blood count), bone density loss, prior chemotherapy or testicular radiation, HIV/AIDS, etc.,
How to take your testosterone to the next level?
Level up your diet!
When it comes to boosting your testosterone, upgrading your diet must be your top-most priority! A well-balanced diet with the right amount of nutrients and high saturated fats plays a crucial role in boosting testosterone. Our glands need essential minerals such as zinc and magnesium to initiate testosterone production and the Ley-dig cells in our body require cholesterol to make the hormone. Not just that but certain f0ods like broccoli, cabbage and cauliflower are effective estrogen removers, which ultimately give rise to testosterone levels.
However, the most impressive way of boosting testosterone is by adding increasing fats and cholesterol intake. A recent study published in the International Journal of Sports Medicine concludes that individuals who consumed maximum fat had the highest levels of testosterone. Now, this may be counter to your weight-loss goals, but it’s definitely a proven way to take up your testosterone levels. The ideal approach in this regard is to protect both your heart and maintain your testosterone levels by consuming mono-saturated fats such as fish and nuts. You should aim to get approximately 30% of your calories by fats, including enriched foods like olives, seeds, avocados. Simply, you should emphasize more on consuming whole foods, with an ideal balance of lean protein, complex carbs, and heart-healthy fats.
Undoubtedly, a vast majority of males are usually sleep deprived which makes it a crucial cause for the declining testosterone levels in males. To make it simple, basically, our body produces all the testosterone needed during the time you sleep. As a result, most of us have increased testosterone levels in the morning, which is the reason for “Morning woods.”
However, in case you are not getting ample sleep, your body wouldn’t be able to produce sufficient testosterone while you sleep. Research improves that even improving your sleep by just one hour can have a significant impact on your testosterone levels.
A study conducted by researchers at the University Of Chicago concluded that adults who slept less than five hours a night for one week had lower testosterone levels (up to 10-15%)when compared to those who were fully rested.
In fact, sleep doesn’t just boost testosterone, but it also diminishes the effect of cortisol, a stress hormone that hinders testosterone levels.
You should aim to not just get longer sleep, but also improve its quality. Try avoiding caffeinated drink at least 4 hours before you go to bed along with restricting your exposure to blue light after evenings.
No matter how relaxed we try to be, we all do face stressed out at some point of the day. And then there are even those Individuals whose entire day is spent stressing about uncontrollable things. To be really honest, you must clearly eliminate stress from your life if you wish to peak out your testosterone levels. But unfortunately, completely eliminating stress from your life is practically impossible. What you can do is to control your stress level by adapting healthy and relieving practices in your routine, such as meditation, regular exercise, or simply take deep breaths when you feel anxious.
When we are stressed out about a certain thing, our adrenal glands produce cortisol to prepare our body for that particular situation. These elevated levels for a prolonged period can cause serious damage to top your mind and body, along with significantly lowering your testosterone levels. This co-relation between stress levels and low testosterone has been researched and analyzed by various experts.
Workout like a PRO!
One thing you are going to find common in most weight trainers is “High testosterone levels”. If you wish to take your testosterone levels to the next level, exercising is an ideal solution for you .basically exercise lifts up your testosterone levels in two major ways. First, certain exercise such as weight lifting directly makes our body to produce more e testosterone. While others lower fat levels in your body and increase muscle mass. And always remember, lower fat, higher testosterone!
Countless studies prove that weight training, especially lifting heavyweight, can effectively spark up your testosterone levels. It is suggested to use the compound lift that targets larger muscle groups. Therefore, squats, bench press, deadlift, and shoulder press should be your utmost priority.
With that, studies also suggest that higher volume workout boost testosterone production in the body, therefore always goes for the highest volume.
Tip: Your workout volume is determined by “sets x reps x weight.”
Apart from weight training, HIIT (High-Intensity Interval Training) has been proven to improve athletic conditioning along with increasing muscle strength. The HIIT calls for intense bursts of exercise and is highly popular among those who wish to increase their testosterone levels.
An important aspect to understand here is that in order to boost your testosterone, you are required to work harder, but not get exhausted every single day. Our body needs proper rest and recovery periods for optimal functioning, and overtraining can certainly prevent it from it. Health care professionals prove in countless studies that overtraining is a primary reason for lower testosterone levels in many young men. Thus, never over train (even if you are trying to impress someone at the gym: p)
Take the right Supplements
Believe me or not, but if you are not getting the right diet, proper sleep, and not exercising, no amount of supplement can assist you with your testosterone levels. But with considering other aspects, supplements can also play a crucial role in eliminating testosterone deficiency. Thus here’s what most experts recommend:
Vitamin D: Supplementing one with the right amount of Vitamin D can no doubt increase your sexual conditioning along with raising your testosterone levels. Huge populations of American males are deficient in Vitamin D, thus do get your vitamin D levels assessed, and take it accordingly.
Omega-3 Fish Oil: Trust me; Omega-3 Fish Oil is a must for all of us as this is the most important testosterone boosting supplement. Fish Oil is capable of lowering SHBG and increase the production of Luteinizing Hormone in your body. This Luteinizing Hormone is the exact hormone that’s responsible for triggering the testes to produce more testosterone.
Magnesium and Zinc: Magnesium and Zinc are required for the prospering functioning of the body; as a result, few experts claim it’s helpful in eliminating testosterone deficiency.
DHEA: DHEA OR Dehydroepiandrosterone is a hormone produced by our adrenal glands that are claimed to be helpful in boosting hormone production, including testosterone and estrogen.
Like sleep, Sex feels so good! We all know that testosterone is the exact fuel that pushes our sex drive, but the fortunate thing to know is that Sex can actually increase your testosterone levels. So yes that’s right, More Sex=More Testosterone!
Say No to Xenoestrogens and Other T-Lowering Chemicals!
Endocrinologists around the world are completely against harmful chemicals found in our everyday household items. These chemicals interfere with our body’s hormone production and cause problems including lower testosterone.
Xenoestrogens, in particular, is a chemical that initiates estrogen in our body and reduces testosterone levels. The unfortunate part is that Xenoestrogens is literally everywhere form shampoos, toothpaste to plastics. Hence, you must be very careful and try to avoid it as much as you can.
How common is Low Testosterone in men?
It’s not possible to accurately specify how many men among us have low testosterone levels; however, surveys and studies suggest that about two men in every 100 (approximately 2.1%) suffer from testosterone deficiency. It also suggests that only 1% of young men face such problem, while almost more than 50% of older men(above 75) suffer from low levels,
Low testosterone levels are more prominent in diabetic patients and over-weight individuals. Recent research concluded that 30% of overweight men had testosterone deficiency, along with 24.5% of men with diabetes.
Testosterone is actually the thing that makes a man a “man” and is incredibly essential for optimal health. Therefore, no matter what part of the age, your, lower testosterone levels must be addressed. All the above-mentioned ways to boost testosterone are proven and recommended by an expert endocrinologist; however, it always best to consult an endocrinologist and have them take a look at your Testosterone levels.
We hope our guide proves useful to you, and let us know if you guys have any further queries.