Today we are going to talk about a topic that is more relevant to men: the male hormone testosterone.
Obesity, muscle loss, lack of drive, depression, loss of libido – these are all keywords that can be logically addressed to this hormone, or rather to its absence.
We all know that testosterone is an important factor for our health and well-being.
But what happens when testosterone levels decrease and how can we increase them naturally?
In this article I will share some interesting facts and tips with you, so let’s discover the world of testosterone together!
Manufacture
Do you know how testosterone production works?
It’s quite a complex process that starts in the brain and ends in the testicles.
The hypothalamus is the boss here, regulating all vegetative and endocrine processes.
Everything begins and ends with it: it releases a hormone called gonadotropin-releasing hormone (GnRH).
The GnRH then travels through the blood to the pituitary gland, where it stimulates the synthesis and secretion of follicle-stimulating hormone (FSH) and luteinizing hormone (LH).
Now it’s time to get down to business!
LH stimulates the Leydig cells in the testicles to produce testosterone.
Both testosterone and estradiol have a negative feedback to the hypothalamus, but also to the pituitary gland.
This means that GNRH as well as LH and FSH production and secretion is blocked as soon as enough hormones have been produced.
But there is another little trap: the fatty tissue and liver also make themselves useful and convert testosterone into oestradiol – the female hormone par excellence – with the help of aromatase!
This is normal for women and men also need a certain amount of this hormone, but being overweight can quickly lead to overproduction at this point.
Symptoms of a testosterone deficiency
A lack of testosterone can affect both men and women.
In men, a deficiency often manifests itself in the form of loss of energy, weight gain, muscle atrophy, loss of libido and erectile dysfunction.
Mood swings, depression and sleep disorders can also occur, as well as general fatigue and reduced athletic performance.
If the testosterone level is too low or very low, muscles can hardly be built up.
In addition, bone density can decrease, which increases the risk of fractures.
Men may also have difficulty getting an erection and it may no longer be possible at all.
You might have the feeling that you have somehow lost your masculinity, you feel rather unmotivated and weak – a hormone deficiency also has psychological consequences.
In women, a testosterone deficiency can cause similar symptoms, such as reduced libido and energy, as well as an increased susceptibility to mood swings and depression.
Changes in the skin and hair structure can also become noticeable.
It is important to note that a testosterone deficiency does not always show obvious symptoms and does not have the same effects on all people.
If you are not sure, it is advisable to consult a doctor for a diagnosis.
Is the topic also relevant for women?
Testosterone is a steroid hormone that is found in both sexes, but is produced in different quantities.
While testosterone in men is mainly produced in the testicles, in women it is produced in the ovaries and to a lesser extent in the adrenal glands.
But why do women need this male hormone?
Well, there are many reasons why testosterone is also important for women.
For one, it plays a role in regulating libido and sexual function.
But testosterone is also important for muscle building, bone strength and general health.
Adequate testosterone production in women can also help them feel energized, confident and sharp.
It can help women increase their energy, stamina and muscle mass, which in turn can help them achieve their goals.
And who knows, maybe the testosterone will even help them better defend themselves against those annoying coworkers or that assaultive Tinder date.
However, women should be careful not to produce too much testosterone, as this can lead to undesirable side effects such as acne, hair loss and increased hair growth.
We are solution-oriented
Testosterone is the king hormone of men, the one that drives them in bed, in life and in their self-esteem.
The topic of masculinity is normally sensitive for men and should not even be questioned. A hormone imbalance often turns into a vicious circle: unmotivated behavior leads to self-criticism, which makes you feel even weaker and incapable of acting.
But in principle it is quite simple.
You can find natural solutions to boost your testosterone in one of the following three areas:
- the right training
- the right lifestyle
- the right nutrients – we will go into this in the second blog entry, as we want to take a closer look at this topic!
The right training
Exercise is good for testosterone levels because it stimulates the body to produce more testosterone.
When you are physically active, your body sends a signal that it needs more testosterone to build muscle and improve your physical performance.
An important mechanism by which exercise can increase testosterone levels is by stimulating the pituitary gland in the brain, which controls the production of luteinizing hormone (LH).
LH stimulates the Leydig cells in the testicles to produce testosterone.
Regular training can stimulate the pituitary gland to produce more LH, which in turn leads to increased testosterone production.
If you do it right, exercise reduces body fat.
Fat cells can convert testosterone into oestrogen, which causes testosterone levels to drop.
Physical activity can reduce body fat, which helps to keep more testosterone available in the body.
In addition, certain types of training, such as strength training, can specifically stimulate testosterone production.
Strength training can increase the number of androgen receptors in the muscles, which means you can use more testosterone to build and maintain muscle mass.
Strength training
Strength training is one way to increase testosterone levels.
If you do strength training regularly, your body will build muscle and at the same time produce more testosterone to maintain that muscle – logically, more muscle, more testosterone.
Certain exercises such as squats, deadlifts and bench presses increase testosterone levels particularly strongly.
During strength training, we release growth hormones.
These and so-called gonadotropins in turn stimulate the Leydig cells in the testicles.
When the Leydig cells are stimulated, they produce more testosterone.
This is because the testicles respond to the release of gonadotropins by the pituitary gland in the brain by producing more testosterone.
Regular strength training even intensifies this reaction and increases testosterone levels in the body.
If you want to be precise, the following study might also be interesting:
In one study, men released the most testosterone when they took a 90-second break between training sets at the squats and bench presses .
Although a 60-second break led to a lower testosterone release, this shorter break stimulated a higher testosterone release. Growth hormone levels.
(Rahimi et al.: Effects of very short rest periods on hormonal responses to resistance exercise in men.
J Strength Cond Res. 2010)
A study with women came to a similar conclusion: the shortest pause between sets – in this case 30 seconds – led to the highest release of growth hormone.
Unfortunately, however, no testosterone was measured in the women.
(Bottaro et al: Effects of rest duration between sets of resistance training on acute hormonal responses in trained women.
J Sci Med Sport.
2009 Jan;12(1):73-8. Epub 2008 Feb 21)
You can therefore influence your body’s hormonal response by varying the duration of the breaks between training sets.
Cardio training
A study with young men has shown that a short, crisp six-second sprint can significantly increase testosterone levels.
Even 20 minutes after the exercise, the test subjects’ total testosterone remained elevated (3).
Long endurance training, such as marathon training, can have a negative effect on testosterone levels.
A study by the University of British Columbia observed various groups of long-distance runners.
It was found that runners who complete more than 100 kilometers of training per week have less free testosterone in their blood than athletes who train two to four times a week in non-endurance disciplines.
In the men studied, testosterone levels decreased the more they trained in long-distance running (4).
All endurance sports lasting around 45 minutes are perfect for boosting hormone levels, anything longer is counterproductive.
Interval training is best suited.
The right lifestyle
…may be the most difficult part, as our lifestyle is mostly habitual. But without paying attention to this point, all your efforts are most likely pointless. It’s as if you were constantly stepping on the gas and ignoring the handbrake. You will not move from the spot.
Good sleep
Good and sufficient sleep is also important for your testosterone levels, it’s like a magic formula: We produce hormones and don’t have to do anything about it.
However, a lack of sleep leads to a significant drop in testosterone levels, even in healthy young men.
A study from 2011 showed that men who slept only five hours a night had up to 15 percent lower testosterone levels than men who slept eight hours or more.
Another study from 2015 also confirmed this correlation: men who slept less than five hours had lower testosterone levels than men who slept more than seven hours.
And not all sleep is equally effective.
If you sleep on a hard mattress every night or are constantly woken up by your snoring partner, this can cause your testosterone levels to plummet rather than boost them.
In addition to duration and quality, timing plays a decisive role.
Studies have shown that sleep is most effective between 10.00 pm and 2.00 am.
During this time, hormones are produced and released to the maximum, which is why it is all the more important to sleep during this time.
This is primarily due to our evolution.
It is usually darkest during these hours, which is why we have mostly slept during this time.
Stress
Hey there, here he is again, the final boss.
Stress is an incredibly significant, recurring issue in the health sector.
Nothing works with stress and so it is with hormone production.
Because stress is a real mood killer for testosterone.
When you’re under stress, your body pumps out the hormone cortisol in moderation to give you more energy in the short term – which is actually quite nice.
But unfortunately, cortisol is the antagonist of testosterone and also weakens your immune system.
However, as soon as you reduce stress, testosterone levels usually rise again quickly.
So constant stress is really dangerous.
The posture
You might think that it’s all about our inner posture, and that’s certainly true.
After all, our posture says a lot about how we feel.
And before you read on, take a moment to analyze your own posture.
What to do Are you actually with your body right now?
Do you have your arms crossed in front of your upper body?
Are your legs or ankles crossed?
Are you sitting slumped down and making yourself small?
Or are you sitting with your legs apart, like someone who has something to say?
Tall, upright, perhaps leaning back in your chair?
Your posture has a huge influence on your well-being and on how you are perceived.
And actually also on your biologically active testosterone levels. A Harvard University study found that participants who got into a more powerful posture for just 2 minutes had 20% higher testosterone production than participants who got into a lower posture.
A study from 2011:
Men were led into a room and testoterone and cortisol levels were determined.
The study participants then assumed two different poses:
- With her arms folded behind her head and her feet brazenly on the table.
- Slumped like a heap of misery, his shoulders pulled forward.
And?
What do you think it was like with the testosterone?
In the first pose – the one with the arms folded behind the head – testosterone rose by an average of In the second pose – slumped like a heap of misery – everything happened the other way round.
The stress hormone, cortisol, rose sharply.
Do you know of a drug that has such an enormous effect on your body within a few minutes?
That makes you feel better, stronger, more energetic?
And vice versa: a study from 2012 showed that men with higher testosterone levels have a more upright posture than men with lower testosterone levels.
Another study from 2018 showed that testosterone also has an influence on the muscles, which are important for an upright posture.
A look at the animal world to go with it:
Primate researchers have discovered that alpha animals have the highest testosterone levels and the lowest cortisol levels. If the alpha animal’s testosterone level drops, it often loses its alpha position. The lower an animal is in the hierarchy, the higher its cortisol level.
Those who are strong here also like to show it.
Avoidance of?
Chemicals
- Bisphenol A (BPA): BPA is a chemical found in many plastic products, food cans and thermal paper.
BPA has been shown to lower testosterone levels by interfering with hormone production and release.
BPA is commonly found in plastic products such as plastic bottles, food packaging, baby bottles and drinking bottles.
It can also be found in thermal paper from receipts and receipts, as well as coatings on food cans, paints, varnishes and adhesives.
One study showed that workers who were regularly exposed to this substance had lower testosterone levels.
This led to erectile dysfunction, less desire for sex, fatigue and tiredness in the majority of the people examined. - Phthalates: Phthalates are chemicals found in many plastic products, including toys, cosmetics and food packaging.
Phthalates have been shown to lower testosterone levels by interfering with the production of hormones.
Phthalates are often found in plastic products such as toys, vinyl flooring, shower curtains and cosmetic products such as nail polish and used above all in many perfumes. - Polychlorinated biphenyls (PCBs): PCBs are a group of chemicals found in many electronic devices, capacitors, paints and sealants.
PCBs have been shown to lower testosterone levels by interfering with hormone production and release. - Pesticides: Pesticides are chemicals used to control pests on plants.
Contact can be through eating treated food, breathing spray or working in treated fields.
Some pesticides have been shown to lower testosterone levels by interfering with hormone production and release.
Alcohol
If you regularly consume alcohol, this can lower your testosterone levels.
How does this work?
Alcohol is broken down by the liver, and during this process the body produces an enzyme called alcohol dehydrogenase, which can lower testosterone levels.
This means that while your body is busy breaking down alcohol, it produces less testosterone.
But that’s not all.
Alcohol can also affect the pituitary gland in the brain, which can cause it to produce less luteinizing hormone (LH).
LH is important for testosterone production as it stimulates the Leydig cells in the testicles to produce testosterone.
So if less LH is produced, the testicles also produce less testosterone.
Alcohol can also increase oestrogen levels, which can lead to a further drop in testosterone levels.
Oestrogen is the female hormone and can inhibit testosterone production.
Smoking
Cigarette smoke contains many chemicals that can have a direct effect on the testicles and testosterone production.
These chemicals can reduce the number of Leydig cells in the testes, which are responsible for testosterone production.
They can also impair the ability of these cells to produce testosterone by interfering with DNA synthesis and cell metabolism.
Smoking then leads to an increase in the stress hormone cortisol and a decrease in luteinizing hormone (LH), which is responsible for stimulating testosterone production.
In addition, smoking can also impair blood flow and oxygen supply to the body, which can also affect testosterone production.
Smoking can also lead to an increase in oestrogen levels, which can also inhibit testosterone production.
Last but not least: the right nutrients
Diet naturally also plays an important role in regulating testosterone levels in the body.
A balanced diet with sufficient protein, healthy fats, complex carbohydrates and vitamins and minerals is essential to provide the body with the nutrients it needs for testosterone production.
Inadequate nutrient intake and poor dietary habits can lead to lower testosterone levels.
In addition, certain foods and supplements can also help to increase testosterone levels.
For example, foods rich in zinc, magnesium and vitamin D can help increase testosterone levels.
The three factors of training, lifestyle and nutrition work synergistically, i.e. they are mutually dependent and it is necessary to take all of them into account in order to achieve the best results.
With nutrients, however, you can put the crown on the whole thing, the golden icing on the cake, so to speak.
However, this is such a complex topic that I will go into it separately in the next blog entry!
