Do you feel that you are not getting the most out of your training and lifestyle? And do you suspect that too low testosterone levels may play a role in this? Then check this handy checklist to see if your testosterone is perhaps on the low side. I also give tips to increase your testosterone yourself.
What is Testosterone?
Testosterone is a male sex hormone. Yet women also have this hormone in their bodies, although in much lower amounts than men. Testosterone has many important functions, such as the growth of skeletal muscles, and has an effect on libido.
A low testosterone level in men is related to a lowered libido and development of the metabolic syndrome. In both men and women, a link was found between low testosterone levels and depression.
Around 18 e age has seen a spike in testosterone levels, which decreases as age progresses.
When is your Testosterone level optimal?
It is difficult to say when you have an optimal testosterone level. One feels good and energetic with a relatively low testosterone level, while the other feels listless. In short, do not stare blindly at an optimum figure.
Main symptoms of low testosterone levels
less energy and power
decreased libido and decreased sexual activity
reduced potency and loss of nocturnal erections
reduced intensity of cumshot and amount of sperm
irritable and flatness
not comfortable in your skin
reduced enthusiasm and psychic energy
nervousness and hot flashes
The testosterone level should be higher than 12 nano-moles per liter of blood (12nmol / L). Additional testosterone therapy aims at a level above 15nmol / L. Less than 8 nmol / L is considered a serious deficiency of the male hormone. You can have this check done at your doctor’s. Only do this if you have suspicions based on the above symptoms.
But what are the ways to do something about it yourself? Can you increase your testosterone with a simple pill? Or should you pay attention to other lifestyle factors?
Testosterone boosters often do not work
Why make it difficult if it can also be easy, you might think … There are many testosterone boosters on the market that you can use to boost your testosterone very easily. Why couldn’t you use it to increase your testosterone?
Simple: unfortunately most do not do what they promise. There are many conflicting reports about the popular testosterone booster D-aspartic Acid (DAA). In two studies, this supplement did show an increase in testosterone through the use of DAA. In contrast, two studies later did not show this effect. The most recent research even showed a decrease in the use of this supplement.
In short, these supplements may not be such a good idea. But what does it do to increase your testosterone?
Focus on a Healthy Weight
Weight influences testosterone production. Observational research has shown that weight gain in fat leads to a decrease in testosterone. In contrast, a decrease in weight can lead to an increase in testosterone production.
Too little sleep can have a negative influence on testosterone levels. Not only does little sleep have a direct influence on testosterone production, which diminishes due to little sleep, it can also have an indirect influence... This is because little sleep often goes together with unhealthy food choices and weight gain. This in turn indirectly influences your testosterone production.
Work out, but get some rest
Exercise is essential for a healthy mind and a healthy lifestyle. By exercising every day and doing enough strength training, you build up more healthy substances. Strength training, in particular, is important for the production of muscle mass and activation and for increasing testosterone. In particular due to a lower percentage of fat and/or more muscle mass and reduced insulin resistance.
It is important to get enough rest. This is because overtraining can reduce testosterone production. Long-term cardio exertion, in particular, can lower testosterone levels. In addition, insufficient rest and recovery after exercise have a negative effect.
Do you eat healthy and varied?
It may be a bummer, but too many people are going wrong in the area of nutrition. Check with yourself if you eat enough, healthy and varied food. A number of checks:
Do you eat enough or structurally too much?
Do you eat enough fruit and vegetables? Go for a minimum of 250 grams of vegetables per day and 200 grams of fruit.
Do you have a suitable macro distribution that matches your training goal?
Do you vary enough with your food products?
Do you get enough vitamin D?
Research shows that there is a link between vitamin D deficiency and lower testosterone levels. In the summer months, almost no one sees a vitamin D deficiency. This is different in the winter months.
Do you get enough zinc and magnesium?
Zinc and magnesium deficiency can reduce testosterone production. You lose minerals such as zinc and magnesium if you sweat during exercise. Athletes who exercise a lot must take this into account.
Zinc is found in many animal products, but also in whole-grain products and nuts.
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