“Testosterone” is something that has made a buzz in the whole fitness industry.
Professional athletes are always looking for new ways to boost their strength and athletic performance by optimizing testosterone levels.
But what exactly is this testosterone and what options do we have to improve it naturally? We will discuss everything about it through this article.
What is Testosterone?
It is known as a primary male hormone that plays a crucial role in the overall growth and development of masculine characteristics in men.
It’s a natural hormone that can unlock your body’s ability to gain muscle faster, improved strength, accelerated recovery, better sex drive, and many other benefits.
Why is it called male hormone? Although women's bodies do have testosterone but they produce it in little quantity compared to men. Testosterone is produced primarily in the testicles for men and the ovaries and adrenal glands for women.
Testosterone plays a crucial role in:
- Development of muscle mass
- Stronger bones.
- Facial and pubic hair
- Deeper voice
- Sex drive
- Mood and motivation.
- Cognitive functioning
Testosterone levels by ages
The sad part is, our body’s natural ability to produce testosterone declines as we grow old.
Testosterone levels shoot up to 30 times during adolescence and early adulthood. Testosterone levels stayed elevated in the early 20s.
Your body may see a decline of testosterone by 1% per year as you grow older than 30 years. Testosterone levels also depend on lifestyle and food habits.
Effects of Testosterone on the Body
1- Less Fat, More Muscle
Less body fat and improved muscle mass is something that every fitness enthusiast aspires.
Testosterone is a primary hormone that plays a deciding role in achieving the optimum body composition. That’s the reason testosterone became popular among the bodybuilding community and other professional athletes.
Testosterone is found to have a direct impact on muscle protein synthesis and overall metabolic rate which makes the athletes gain muscle mass at an accelerated pace.
Individuals who maintained higher levels of testosterone were found to have lesser body fat (especially around the belly) and more muscle mass.
2- Stronger Bones
Decreasing bone density is more common now than it was 2 decades before, it's mainly because of a sedentary lifestyle and wrong food choices.
Osteoporosis in men can be avoided with testosterone therapies. According to a 2011 research paper, Testosterone is an important hormone for bone development. Hypogonadal men have accelerated bone turnover and increased fracture risk. In these men, the administration of testosterone inhibits bone resorption and maintains bone mass.
Another Research was conducted to find the effect of testosterone treatment on bone mineral density in men over 65 years of age. Researchers found a substantial improvement in bone density and overall health.
3- Libido and Sex Drive
Low testosterone is the major reason behind low sex drive in men which sometimes leads to erectile dysfunction.
Urologists claim that males who were suspected to have low testosterone levels and high stress also had reduced desire to have sex.
4- Heart Health
Testosterone also plays a crucial role in the production of red blood cells through the bone marrow and low testosterone levels have been linked to cardiovascular diseases too.
A study of 83,000 men found that men whose testosterone levels returned to normal were 24 percent less likely to have a heart attack and 36 percent less likely to experience a stroke.
5- Energy Levels and Mood
Testosterone not only helps in keeping you strong and horny but is also found to improve the quality of life by enhancing mood and motivation.
What is the difference between a brook and a millionaire? In the majority of cases, it's their work ethic, motivation, and confidence.
You can't feel good and motivated if you are low in energy all day or if you are experiencing consistent levels of brain fog.
Ahead in this article, we are going to talk about the proven natural ways to help you improve your testosterone levels.
Signs Of Low Testosterone
You can either have your checkup done to know the testosterone levels or you may evaluate your testosterone levels by observing the signs of low testosterone levels.
Here is the sign of low testosterone:
- Fatigue and brain fog
- Low libido
- Feeling depressed more frequently
- Lack of sex drive
- Mood swings
- High body fat %
- Low endurance.
- Thinning of hairs
- Erectile dysfunction
- Loss of muscle mass
Ways to Boost Testosterone
Now we have a basic understanding of testosterone and how it works, let's find out the natural ways to maintain optimal testosterone levels.
#1 Cholesterol Is Good
Want to boost testosterone naturally? Do not completely eliminate cholesterol.
If you are someone who prefers to exclude all kinds of fats from your diet then you might need to think again.
Truth is, testosterone is derived from cholesterol and a diet that is low in cholesterol will certainly lower your natural testosterone levels.
Now we know that fats are good for your testosterone levels. That doesn't mean you should order a large double cheese pizza. Make sure that you consume fats from healthy sources like Eggs, Fish oil, Coconut oil, Olive oil.
Recent researches have found that taking cholesterol or saturated fats in moderation have no adverse effects on your cardiac system. One study found that there is a strong relation between HDL cholesterol and free testosterone level.
#2 Natural Herbs
A minor decline in testosterone can be treated with natural herbs. Many herbs are scientifically proven to improve testosterone levels in healthy male subjects.
These herbs have seen used to improve male vitality and strength for hundreds of years.
Tribulus Terrestris, Horny goat weed, Ashwagandha, Long jack, Shilajit, etc are some of the natural herbs that may assist in optimizing the natural testosterone levels.
We at Warriors Nutrition Co have created the natural testosterone booster with the finest quality ingredients. SURGE is a natural testosterone booster that contains a potent formula of natural ingredients to effectively boost testosterone levels naturally.
#3 Squatting, Deadlifting, And Bench-Press
Regular workout is an essential part of maintaining optimal testosterone levels and resistance training can be the most effective way to prevent lifestyle-related diseases.
Heavy compound movements like bench press, squats, deadlifts, the overhead press are some of the best ways to skyrocket your natural testosterone levels. These multi-joint compound movements promote the secretion of growth hormones (including testosterone).
Some other studies (3) also suggested the positive effects of HIIT (High-Intensity Interval Training) on the level of testosterone.
Most of the guys are too much concerned about the Marco nutrients but completely neglect the role of micronutrients. Food is not enough to fulfill the body's requirement for essential vitamins and minerals.
With the fast-paced lifestyle, it gets very difficult to accommodate every vitamin that our body requires for proper functioning.
Taking a high quality multivitamin can surely help in fulfilling the body’s requirements for daily vitamins and minerals.
Zinc is one of the vitamins that work wonders in optimizing natural testosterone levels, multiple studies have proven it too (5, 6, 8). Additionally, zinc is also known as a natural aphrodisiac, which can improve libido and sex drives.
Warriors nutrition’s SURGE contains 30mg of zinc per serving to substantially boost your natural testosterone levels.
Experts also call Vitamin D a steroid hormone that can play a crucial role in overall body development.
3000 IU of vitamin D may improve your testosterone levels by 25%.
Vitamin D not only helps in improving testosterone levels but also improves bone health, improves immunity, and fights depression.
#6 Good Sleep:
Are you lifting heavy weights, eating enough protein, taking multivitamins but still don't seem to gain muscle mass? You might require work on sleep quality.
Good sleep has always been linked to good mental, physical and hormonal health.
Quality of sleep has a direct impact on your testosterone levels, people who regularly sleep less than 7 hours of sleep tend to have lower levels of testosterone.
A long-term study that allowed volunteers to sleep only 4 hours a day was found to be on the borderline of the deficient level.
The normal recommended hours are 7 to 8 hours per night. Our SLEEP WELL formula is specially designed to improve your sleep quality.
#7 Lower Your Stress Level:
High stress is killing your testosterone. When you are stressed, the hormone called “cortisol” is released which interrupts the production of testosterone.
Cortisol and testosterone are just two opposite hormones, when one goes down other rises up.
Meditation and mindful breathing techniques work great to control stress levels.
Optimizing your natural testosterone levels can provide you with endless benefits. Testosterone therapies should be considered a last resort, you can always opt for natural testosterone booster supplements, healthy dietary habits, regular exercises to boost natural testosterone levels.