What is testosterone hormone and why is it such a hot topic?
Testosterone is the male sex hormone that is made in the testicles of men. it is also produced in smaller quantities in the ovaries and adrenal in women.
Testosterone is responsible for sexual drive and plays a significant role in determining your body composition, it helps you develop muscle mass and strength and regulates fat distribution in your body. If you're wondering why men and women tend to store fat differently and why men have more muscle mass, testosterone is a big part of the answer!
Durining puberty, Testosterone promotes secondary male sexual characteristics like the growth of body and facial hair, deepening of the voice, and broadening of the shoulders.
But it doesn't stop there. Testosterone is also essential for maintaining healthy bone density and production of red blood cells. It also largely affects your mood and energy.
Before we delve into the 8 steps, I would like to shed light on a recent Testosteron trend backed by some major studies in this field.
I will start with one very interesting research done in 1996. They took 43 men and divided them into four groups:
Group 1 received a placebo or fake injection with no exercise
Group 2 received a fake injection with performing weightlifting exercise
Group 3 received testosterone injections with no exercise.
Group 4 received testosterone with performing weight-lifting exercises.
The results were striking! Now obviously the men who received testosterone injections
and performed weightlifting saw the greatest increase in muscle size and strength, but here is the shocking part, the group who received testosterone injections and performed no exercise gained more muscle mass than the group who were on placebo and performed exercise. (1)
The takeaway from this study is the magic power high Testosterone level has on your muscle mass and body composition without even lifting weights. But there is more to it, Imagine living life with more energy, drive, and optimal health. Yes, It's possible with higher testosterone levels AND you can boost it naturally!
Testosterone is the secret weapon for every man’s optimal health BUT here's a shocker:
The data shows that our generation is actually running on lower testosterone than our fathers and grandfathers.
According to multiple studies, There has been an alarming decline in Testosterone over the past 40 years.
Research published in 2007 collected samples from 1532 American men. The data were collected for three-time intervals: 1987-1989, 1995-1997, and 2002-2004.
The results were staggering!! It showed that testosterone level has declined at a rate of 1% per year since the 1980s and NO it is not related to aging! (2)
Fast-forward to 2020, the American Urological Association conducted another research and showed a 20% drop in testosterone levels between 1999 and 2016. (1)
Now, get this: Today's average 22-year-old man has about the same testosterone levels as a 67-year-old from the year 2000! Mind-blowing, right?
If we compare the average testosterone throughout the last 3 decades! We will see the shocking trend!
420 ng/dl is quite close to being officially low testosterone, which is 300 ng/dl according to the American Urological Association.
Furthermore, it falls below the normal range reported in most studies conducted before 1980. This suggests that the average man today has lower testosterone than nearly all men from the 60s, 70s, and early 80s.
You might be wondering what low Testosterone does to your body?
Normal Testosterone Level falls between 300-1000 ng/dl, being close to the lower limit will affect your performance, energy level, sex drive, and muscle mass and increase your body fat percentage.
Now, you might be part of the testosterone decline that's been happening over the past 40 years. So let’s reverse this trend!
What do you think is the magic ingredient for Testosterone?
Cholesterol, Yes you heard me right, cholesterol isn't all bad!
Cholesterol is the building block of testosterone hormones In fact, it's vital for your body and we will talk about the importance of diet later.
Let’s start!
Tip No.1 Exercise
First up, exercise, particularly weight lifting and High-Intensity Interval Training (HIIT).
If you are exercising regularly, you have a higher testosterone level than those who are physically inactive. Heavy strength training and HIIT are the best workouts for your testosterone boost. and it might contribute to long-term lifts in Testosterone.
A study published in 2008 took 102 men who previously didn’t exercise much and put them on a year-long exercise program. Their levels went up by 14.5 percent! (4)
My advice for weight training is, Lift Heavy, Do more compound workouts that use multiple large muscle groups—like squats, deadlifts, bench presses and lastly do More Volume.
The second Exercise is, HIIT
If you love HIIT training, you’re in luck. many studies show that HIIT is a great T booster
A study of 30 men aged 30 to 45. These guys participated in three sessions a week of high-intensity interval training and strength training. And guess what? After just one hour of this combination, they saw a 36.7 percent increase in their testosterone levels (5).
What this tells us is that even if you're starting from scratch, with little to no exercise in your routine, it's not too late. You can still make significant changes to your testosterone levels with regular workouts.
Tip No.2 Sleep
Your sleep time and quality are no Joke! Think of sleep as your body's natural recharge time. Just like your phone, your body needs sleep to recharge its energy, repair itself, and yes, produce hormones like testosterone.
Our bodies work on a natural daily cycle called the circadian rhythm. As part of this cycle, our bodies increase testosterone production when we're sleeping. In fact, peak testosterone production occurs during your sleep hours, but if we don't get enough sleep, this process gets interrupted. Imagine interrupting this process every night.
Multiple studies have shown that not getting enough sleep can cause a big drop in our body's production of testosterone.
According to a study published in the Journal of the American Medical Association (JAMA).
After decreasing the bedtime of 10 healthy men( average age 25yo) from 9 hours of sleep to 5 hours of sleep for ONLY 1 week, it resulted in a 10% to 15% drop in testosterone. (6)
Let me put that in context for you, the lack of sleep reduced their testosterone levels by the same amount as aging 10 to 15 years do in only one week.
What is interesting is that the connection between testosterone and sleep works in two ways. When you don't get enough sleep, your body makes less testosterone. And on the flip side, if your testosterone levels are low, it can make it harder to sleep or worsen sleep problems you already have and can even lead to insomnia. And there is more, Low testosterone also appears to be linked to lower quality sleep and fewer deep sleep cycles, because it increases your stress hormone called cortisol. This might be the reason you are low on energy, not seeing gains, or have trouble sleeping.
So, if you want to keep your testosterone levels in the sweet spot, make sure you're getting a good 7-9 hours of quality sleep each night. And by 'quality', I mean deep, uninterrupted sleep in a dark, quiet, and cool room.
Tip No.3 Food.
As I mentioned earlier, cholesterol is the building block of testosterone, so what you eat
Actually affects your testosterone level!
And not just that, your type of diet can influence your testosterone level. According to a study done in 2021, Men who ate a more pro-inflammatory diet like those high in refined carbohydrates and saturated fats had lower total testosterone levels than those who ate less inflammatory foods and are 29.6% more likely to develop testosterone deficiency. (7) so an unbalanced diet or overeating can negatively affect your testosterone.
Alright, ready to fire up your testosterone levels? Let's dive into the do's and don'ts to supercharge your testosterone game!
The Dos:
A diet based on whole food with a healthy balance of fat, protein, and carbohydrate. According to the Dietary Guidelines for Americans, around 20-35 percent of our daily calories should come from fat to stay within the Acceptable Macronutrient Distribution Range (AMDR). I would recommend at least 25% even if you are on a caloric deficit.
BUT the most important thing here is the source of this fat.
Dietary Guidelines for Americans (2020 – 2025).
These are fats you need to include in your diet:
Monounsaturated fat like Avocado, nuts, and EVOO. these are the good guys, make sure you include them in your diet
Polyunsaturated fat packed with Omega 3 like Fatty fish: Salmon, Tuna, and Oysters.
Eat a moderate amount of saturated fat like eggs, steak, dark chocolate, and coconut oil. These are essential for your cholesterol supply, because remember we need cholesterol to make Testosterone, however, it is recommended to Limit this to %10 of your caloric intake.
And lastly, a high-protein diet within the normal range can optimize your insulin level and in term boost your Testosterone.
Don’ts
Avoid Poly unsaturated FA- Omega 6 in vegetable oil and seed oils like sunflower oil, corn oil, and soybean oil and replace them with EVOO or coconut oil because these oils are more prone to oxidation, which causes cell damage and inflammation. Several studies have shown that a diet high in omega 6 can reduce Testosterone levels (8)
Avoid processed fat and trans fat that is mostly found in pastries, fried food, and fast food.
Study results showed that individuals who prefer Western-style food like bread, pastries, dairy products, and desserts and eat out quite often with fewer homemade foods and dark green vegetables are more likely to have an unhealthy body composition and low serum total Testosterone levels (9).
My advice here is, to pick the healthier fats and if you want to go on a diet, make sure at least 20-25% of your calories come from fat because we want to feel up our testosterone for better body composition.
Tip No.4 Limit alcohol
Again and again, too much alcohol has never been good for your body. It's not just about the headaches, upset stomach, or the extra calories.
Many studies have shown the relationship between heavy drinking and a decline in testosterone levels and it does so in three ways:
First Heavy drinking messes with your body's hormone factory - the endocrine system - and can slow down the production of testosterone.
Second is in the testes, chronic alcohol consumption can adversely affect the Leydig cells, which produce and secrete the hormone testosterone.
Third is alcohol increases the conversion of testosterone to estradiol in the liver and fatty tissues and leads to the imbalance of these hormones (estrogen is the main female sex hormone, though men need this hormone, too – but in smaller amounts).
And this is not just your testosterone level, it also impairs your fertility and sex drive.
15 drinks per week is what is considered heavy drinking.
So, if you're trying to stay fit, feel good, and keep your testosterone levels healthy, cutting down on alcohol is one of the best moves you can make. A drink or two every now and then is usually fine, but remember, moderation is key. Your body, and your testosterone, will thank you.
Tip No 5 Vit D and Zinc
Guys, Go out in the sun, As simple as that
It is one the best testosterone and mood boosters.
Take advantage of the sun whenever you can! Aim for about 10-30 minutes of midday sun exposure several times per week.
Multiple studies show that vitamin D exerts some influence on Testosterone production in men with low vitamin D status. (10)
A study was conducted in 2011 on 165 men who were trying to lose weight. One group received Vitamin D supplements, while the other group did not receive any. Out of all the participants, there were 54 men included. Interestingly, those men who were taking Vitamin D supplements experienced a significant increase in their testosterone levels. Their total testosterone jumped by 30%. While all of them were performing regular exercise, the Vitamin D group had significantly increased testosterone. (11)
Next up is Zinc
Zinc has recently been linked to testosterone, and researches show that a diet deficient in zinc can lead to low testosterone. The mechanism is not fully understood but many studies have shown that dietary Zinc or supplementation can actually boost your testosterone. (12)
You can get Zinc from foods like oysters, beef, pork, and chicken. If your diet is lacking in these foods, a zinc supplement could be a good idea. As always, talk to your doctor before starting any new supplement regimen.
Tip No.6 Stress
We are not talking about short-term stress that pushes you to meet that deadline or ace a presentation, these are good stress and it is a part of life. Chronic long-term stress is what is gonna hurt your testosterone level. This kind of stress will show itself as a lack of motivation, sleep problems, low energy, or eating disorder.
Why? Because when you're chronically stressed, your body is constantly pumping out cortisol, a hormone that's produced by your adrenal glands in response to stress.
fit’s like a see-saw; when cortisol goes up, testosterone tends to go down.
Take a look at your life, if something is stressing you out long-term, it is time to do something about it, It's crucial to break this cycle to protect your testosterone levels and your health on a bigger scale.
Something that has really helped me manage my stress level is Meditation and it has helped many of my clients. My other recommendations are breathing exercises, walking in nature, and Yoga. Remember, you might need to seek professional help if your stress continues.
Tip No.7 Reduce Body Fat
Shed those extra pounds! It is hurting your testosterone level There's no sugarcoating this one. Carrying excess body fat, especially around your midsection, isn't just bad for your heart and overall health, it can also significantly lower your testosterone levels.
According to Harvard University, A study done in 2007 showed that each one-point increase in BMI in men aged over 40 years old, caused a 2% drop in testosterone. But that's not all. Another study in 2008 found that an increase in waist size was even more impactful than BMI. Men over 30 who added four inches to their waist increased a man's odds of having a low testosterone level by 75%, That's more than double the risk of just aging 10 years. (13)
You might be wondering how extra fat has that much effect on your Testosterone level.
There are actually a number of reasons why obesity causes low testosterone levels, but here’s a major one: fat cells have a high amount of a particular enzyme called aromatase. Aromatases have an interesting job: basically, they’re building estrogen out of testosterone molecules (estrogen is the main female sex hormone, though men need this hormone, too – but in smaller amounts)
So when a guy starts gaining weight from extra fat tissue, There will bet more and more aromatases converting his testosterone into estrogen. And thus, his testosterone levels will begin to fall. Plus, abdominal fat is known to produce especially large amounts of aromatases.
So, start exercising and lose those extra pounds to boost your testosterone, keep your body fat at 15-18%, anything above that is not good for your testosterone levels.
Tip. No.8 Environmental Toxins
We are exposed to hundreds of environmental toxins daily, most of which are sadly unavoidable, it is all around us. One of these toxins, known as BPA (Bisphenol A), is particularly dangerous when it comes to your testosterone levels. And is one of the most widely used industrial synthetic chemicals.
BPA is anti-androgen, it blocks the production of testosterone in the body and it affects sperm count. (14)
It is found in Canned food containers, some plastics, kids’ toys, receipts printed on thermal paper, and other food packaging, and most people in the U.S. have the chemical in their urine.
Here are some ways to avoid BPA:
The catch here is that if you noticed, most of these steps were intertwined and influenced each other within a cycle. Lack of quality sleep will lead to weight gain and increases your stress hormones, all of which lower your testosterone level and leads to further weight gain. Similarly, having an unhealthy eating pattern will also lower your testosterone, while also causing weight gain and further testosterone reduction. Excessive Alcohol consumption will disrupt your sleep quality and cause all these problems again. The trick here is to break this cycle. Go out in the sun, do regular exercises, and eat more homemade food. This will lower your stress levels, improve your sleep quality and help you shed those extra pounds. collectively contributing to improved body composition and a much better drive and mood.