Testosterone is the most important male hormone. It is an important regulator of many functions of both male and female, although men generally produce about 10x more of it per day than women. As men get older, their testosterone levels start to decrease by an average of 1% per year from the age of thirty. How can we help support healthy testosterone levels? We will explain it in the following article.
Article at a glanc:
- Where is testosterone produced?
- What is testosterone derived from?
- What else affects hormonal balance?
- Why do men want to increase testosterone?
- Basic methods to increase testosterone naturally
- Try herbs to boost testosterone levels
Where is testosterone produced?
In men, testosterone is primarily synthesized in the Leydig cells within the testicles, and to a lesser extent, in the cells of the adrenal glands. Conversely, in women, testosterone production primarily occurs in the ovaries, with a smaller amount synthesized in the adrenal gland cortex. Insufficient testosterone production can lead to chronic conditions affecting the kidneys, liver, and reproductive system. It is imperative to avoid overburdening these organs unnecessarily, such as through consumption of inappropriate foods or excessive alcohol intake.
What is testosterone derived from?
Sex hormones are synthesized from cholesterol, it is the main steroid hormone substrate. Our body needs cholesterol to perform important jobs and the right ratio of fats in our diet plays a big role. Coconut oil, olive oil, avocado, seeds and oily fish are good nutritional sources.
What else affects hormonal balance?
The category of molecules known as endocrine disruptors comprises substances that bear striking chemical resemblance to steroid hormones. By imitating and obstructing the body's natural hormonal functions, they have the capacity to impede receptors or otherwise disrupt the endocrine system, leading to a spectrum of health complications.
These disruptors can manifest in the form of natural substances, where compounds like estrogen or phytoestrogens counteract testosterone, or synthetic substances like pesticides, plasticizers, and chemicals commonly found in cosmetics and cleaning products. It is indeed prudent to scrutinize the composition of the personal care products you currently employ, be it deodorants or creams.
Why do men want to increase testosterone?
As men age, testosterone levels naturally decline, typically beginning around the age of thirty and more commonly resulting in deficiencies after fifty. This decline manifests in various ways: reduced muscle mass and bone density, diminished energy levels, decreased libido and reproductive capacity, and altered fat metabolism. Studies often attribute these changes to contemporary lifestyles characterized by reduced physical activity, sedentary habits, poor dietary choices, environmental pollutants, and exposure to harmful substances found in everyday products such as cosmetics, cleaning agents, and plastic containers.
Every day presents an opportunity for proactive decision-making: choosing nutritious foods, avoiding harmful substances, engaging in physical activity, and adopting strategies for managing the psychological stressors of modern life.
Basic methods to increase testosterone naturally
In the pursuit of naturally increasing testosterone levels, three fundamental areas emerge: exercise, dietary habits and supplements, and adequate rest for the body.
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Exercise
Short, intense workouts have demonstrated significant effectiveness in boosting testosterone levels. High-intensity interval training (H.I.I.T.) and compound exercises engaging multiple muscle groups simultaneously (e.g., squats, pull-ups, deadlifts) are particularly beneficial. These exercises reflect functional training principles, incorporating dynamic, compound movements aligned with human evolutionary patterns, such as pushing, pulling, bending, squatting, and rotating. Conversely, sedentary activities, like prolonged car driving, offer minimal testosterone-boosting benefits.
- Rest, Sleep, and Stress Management
Prioritizing sufficient sleep is crucial, as a significant portion of testosterone production in men occurs during deep nighttime sleep. Individuals with disrupted sleep patterns, such as workaholics or shift workers, risk testosterone deficiencies. Establishing healthy sleep routines and optimizing circadian rhythms is essential.
Additionally, incorporating rest breaks during high-pressure periods helps mitigate stress, as prolonged stress elevates cortisol levels, inhibiting testosterone synthesis. Simple relaxation techniques like brief meditation or deep breathing exercises can promote daytime tranquility. Let your body and mind calm down during the day - just take short meditation breaks or 3 relaxing breaths.
- Dietary Habits and Weight Management
Consumption of sugar and highly processed foods negatively impacts testosterone levels, contributing to obesity and promoting aromatization of adipose tissue into estrogen, further suppressing testosterone production.
Conversely, maintaining a balanced diet rich in proteins, healthy fats, and whole grains supports testosterone synthesis. Scientific evidence also underscores the influence of vitamin D, zinc, and boron on testosterone levels.
Boron, specifically, has emerged as a crucial element in enhancing free testosterone levels—a biologically active form vital for cellular function. While the majority of testosterone binds to proteins in the blood, only a fraction exists in a free state, readily available for cellular utilization. Prioritizing the optimization of free testosterone levels proves pivotal in supporting overall testosterone balance and physiological function.
Try herbs to boost testosterone levels
There are compounds resembling male sex hormones that impact fat metabolism and bolster natural testosterone production, such as certain herbs. For instance, tribulus terrestris contains these bioactive compounds, which can bolster muscle mass and strength by utilizing cholesterol to elevate testosterone levels. This mechanism may explain its reputation for aphrodisiac properties, appealing to both sexes.
Similarly, stinging nettle (Urtica dioica) presents another herb capable of enhancing free testosterone levels, thereby exerting a notable anabolic function. Compounds predominantly found in its root inhibit the binding of 5 alpha dihydrotestosterone, rendering nettle an excellent supplementary treatment for prostate enlargement.
