Testosterone marks male virility. The presence of the right concentration of testosterone levels in the body ensures the chance to gain muscle mass. However, many men wish to improve the story of this hormone by consuming or taking chemical boosters.
Testosterone is an androgenic hormone, which means that it is created in the genitals of our body. In women, it is produced in the ovaries, while in men, it is made in the testicles together with the sperm during spermatogenesis.
Although men naturally have ten times more testosterone than women beyond 30, their testosterone levels will begin to drop continuously if they don’t take steps to correct it.
What Is Testosterone Used For?
Testosterone not only has a significant impact on our behavior, physiology, and sexual desire, but it also plays a vital role in the production of blood cells related to our vitality, energy, and muscle mass.
For this reason, elite athletes are particularly interested in it, so much so that in the 80s, many bodybuilders injected testosterone to gain muscle mass before studies showed the dangers of such a practice.
How Can I Find out My Testosterone Level?
First of all, it is essential to note that it is difficult to determine what a low testosterone level is; some people may have a superficial level and have no symptoms.
The level that is considered low at first is the level at which you experience symptoms.
Here are the eight common symptoms of low testosterone:
- Low energy level;
- Lack of libido;
- Difficulty concentrating;
- Gynecomastia (“enlarged breasts”);
- Loss of muscle mass;
- Increase in body fat;
- The decrease in hair and beard growth.
In case of doubt, consult a sexologist who will be able to prescribe you a hormonal check-up to be carried out. It is also essential to know that the average testosterone level varies: it can oscillate in men between 300 ng/dL and up to 1,100 ng/dL and even beyond.
This is a vast range. So you could fall anywhere in this spectrum.
So a low level is not just a number. The important thing is to treat any low levels of symptoms when they become a problem in your daily life.
Testosterone levels also change throughout the day, and it decreases as you get older. So don’t panic if you think you have low testosterone levels.
Eating healthier and exercising more are two great ways to increase the production of this hormone.
And losing weight is one of the easiest ways to increase testosterone levels, especially if you’re building up fat in your belly: it turns testosterone into estrogen.
What Should I Do if I Have Low Testosterone Levels in Men?
It would help if you did not worry about having a low level. You will have to change your lifestyle, and there are many treatments available.
To ensure the best follow-up, you have the possibility of consulting a sexologist. He or she will be able to understand your life rhythm and propose the appropriate treatment.
Here is a list of some natural remedies to succeed in increasing testosterone levels:
- Exercise more, which naturally increases testosterone.
- Reduce the amount of sugar you consume.
- Get more sleep
- Reduce the Stress in your life or learn stress management techniques.
The 10 Tips to Increase Your Testosterone Naturally
1 Losing Fat
The more fat and excess weight you have, the lower your testosterone levels will be. To lose fat, it’s quite simple: remove sources of sugars, fruit, fruit juices, refined sugars. Fructose intake should not exceed 25 g per day. Also, avoid milk and sources of lactose, cereals, cookies, processed foods. I prefer vegetables and good fats necessary for metabolism and natural testosterone, as indicated in our weight loss diet programs. To accelerate your fat loss, you can count on the Superset Extreme Dry program.
2 Go to The Gym
Strength training is a sure way to increase testosterone, provided you don’t train too long (1 hour 15 minutes max). Otherwise, the levels will drop again and provided you train “intensely,” i.e., slowly with fewer reps, but with heavier weights and polyarticular exercises (squats, for example), to “feel” the muscle fiber thoroughly. Testosterone and strength training are inseparable!
3 Practicing HIIT
The intensity of the training you often hear about at Fitadium is not for nothing! Indeed, the HIIT type’s short and very intense exercise is beneficial for raising testosterone hormone levels, unlike moderate exercise.
First, a warm-up for three minutes, work as hard as you can for 30 seconds until you are exhausted. Then, recover for 1mn30, and start seven times again to exceed 20 minutes of intense training.
4 Training on An Empty Stomach
Training on an empty stomach, for example, helps to stimulate testosterone levels. This stimulus increases the levels of satiety hormone (insulin, leptin, adiponectin, GLP-1 (glucagon-like peptide-1), CCK (cholecystokinin)… which potentiate the effects of testosterone. The disadvantage is that one should not fast too long. This pro-testosterone effect of training is further increased if you stop fasting with Whey proteins after exercise.
5 Reducing Stress
Stress releases a hormone that has disastrous consequences on testosterone levels: cortisol. This hormone is supposed to limit risky behavior (mating, aggressiveness, rivalry). It is useful in a survival situation to better concentrate on the fight or flight. The modern world being a source of Stress reduces the libido and aggressiveness necessary for training to benefit cortisol. Too much cortisol over time and repeatedly blocks the effects of testosterone. So learn to relax and breathe to bring your nervousness down a notch. Let go when you’re stressed: you’ll make less fat!
6 Taking Vitamins
Many people unknowingly lack vitamins and especially Vitamin D either because they voluntarily flee the sun or because they live in areas with little sunlight. Or, they spend a lot of time locked up without realizing it, whether it is at the office, at home, or in transportation.
The solution to increasing testosterone is to expose as little as possible to the sun with bare arms because the forearms fix vitamin D or take vitamin supplements! It is a minimum to optimize testosterone levels and to stay healthy. B-group vitamins are also essential and involved in many chemical processes. Notably, vitamin B6 is found in tuna, salmon, red meat, sunflower, potatoes. To make sure you don’t run out of vitamins, opt for a multi-vitamin and mineral complex such as Vita-Max.
7 Adding Fats to Your Diet
In diets, we wrongly deprive ourselves of all fats. It is a mistake to consume some of them, especially vegetable and natural polyunsaturated sources such as olive oil, nuts, avocados. What is less suitable for testosterone are the animal sources that lower the level. But lipids are essential for muscle building, unlike sugars, cereals, and starchy foods, which are harmful to weight and testosterone. Omega 6s are impressive, especially arachidonic acid, which is involved in how cholesterol is converted into testosterone. This process is very complex and starts from sugars and converts through several chemical and metabolic steps into testosterone. Cholesterol sources such as whole eggs are precursors to testosterone. Eating fats is an excellent way to increase testosterone naturally.
8 Limiting Alcohol Consumption
A drink now and then is okay. But beware, excessive alcohol consumption will have a very negative influence on your hormones and testosterone. Drinking more than six glasses of alcohol reduces testosterone by 23% and slows down protein synthesis.
9 Working the Legs
Exercise in the lower limbs can increase the level of testosterone and natural growth hormone. This promotes the building of muscle mass.
Also, the consumption of cruciferous vegetables such as radish, turnip, and broccoli slows down estrogen production and allows testosterone levels to rise.
How to Avoid Testosterone Killers
We often tell ourselves that we would like to find the miracle pill to solve all our problems. But instead of merely trying to increase your testosterone level, you should already be avoiding “testosterone killers.” The cause of testosterone deficiency is often due to a sinful lifestyle. For example, being overweight, Stress, lack of sleep, excessive alcohol consumption, and nicotine can hurt testosterone production. By changing your bad habits, you can significantly improve your health!
High Percentage of Body Fat
Various studies have shown that overweight people are often affected by testosterone deficiency. The high percentage of body fat can explain this. However, there is no clear evidence for this. The “breasts” that some men have are not a clear indication of testosterone deficiency in men. The causes of fat accumulation in the breast area in men are varied.
In all cases, regular physical activity and a healthy, balanced diet prevent hormonal imbalances and reduce body fat.
Alcohol and Nicotine
Excessive alcohol consumption can also hurt the production of testosterone. Beer in particular, which is considered the drink for men par excellence, is anything but testosterone-friendly. The hop in beer is the cause of this: it is a phytoestrogen that, unlike phytoestrogens, supplies our bodies with plant estrogens. But excessive consumption of other alcoholic drinks also has a negative influence on tesosterone11.
It is no longer a secret that nicotine is not suitable for your health. That the nicotine in cigarettes damages the health of your lungs, that’s for sure, but that it also hurts your testosterone level, we don’t know exactly yet12.
Stress and Lack of Sleep
Stress and its consequences on health are no longer rare in today’s society. Since Stress is an integral part of our daily life, it can also affect our body’s hormonal balance13. Because in stressful situations, our body releases cortisol – a hormone that negatively influences testosterone production. Especially in young men, constant Stress is a common cause of testosterone deficiency.
The same applies to sleep deprivation: anyone who sleeps too little over a long period is at risk of a significant drop in testosterone levels. Studies show that getting only 4 hours of sleep per night already leads to a 60% drop in testosterone than 8-hour nights14. The reason for this is the absence of the REM sleep phase, also known as “REM sleep.” During this phase, we are in a deep sleep. It is during this phase that our brain instructs the body to produce hormones. Anyone who doesn’t get enough sleep will no longer have REM sleep. As a result, no or only a few hormone-producing messenger substances are released. As a result, hormone production decreases.
So always get a good night’s sleep. On average, 8 hours of sleep per night is recommended. Giving yourself time off from time to time also reduces stress levels – as in the case of the micro-nap, a short nap lasting only a few minutes.
Increasing Testosterone: Our Conclusion
Testosterone is involved in various functions in the body. This hormone influences the physical, mental, and sexual well-being of both men and women.
You can increase your testosterone levels by eating a healthy diet, getting enough sleep, reducing stress, and exercising regularly. Always consult a doctor before starting hormone supplementation.
Excessive alcohol consumption and lack of sleep can hurt testosterone levels.
Women also need a sufficient amount of testosterone. However, the link between a testosterone deficiency (or an increase in testosterone) and the resulting consequences for women’s health has so far been little studied. To increase their testosterone levels, women must use supplements other than men.