Testosterone. The word itself exudes masculinity. Testosterone is the hormone responsible for lean muscle mass, bone density, energy, strength, libido, and mood amongst other things. It is an incredibly important hormone. But many men are living, nay, existing on lower-than-normal testosterone levels. Hormone levels decline as we age-it’s a natural part of life. And many men have below average testosterone levels prematurely. This is caused by many factors-most can be avoided and prevented. Note: I do not subscribe to the medical community’s standard to what a man’s testosterone levels should be at a later age. Every man is an individual. A level of 300ng/dl may be sufficient for one man, whereas 500ng/dl may be adequate for another.
Hormone changes occur in men and women as we age. Women have a more dramatic drop in hormone, whereas men’s hormone change is gradual. But many men increase the hormone depletion through lifestyle, diet, consumption, and exposure.
The lifestyle a mature man chooses to live can be beneficial or detrimental. If a man’s lifestyle is sedentary, his testosterone levels are dropping. If a man’s diet is filled with processed foods, sugar, and excess carbohydrates, his levels are depleting. If a man consumes alcohol on a regular basis, his T-levels are plummeting. Exposure to certain chemicals can cease testosterone production also.
Testosterone is so much more than the masculine hormone. The exhaustion of testosterone levels or the absence can lead to poor health and major health issues.
Weight gain [especially around the midsection]
Gynecomastia {increase in breast tissue]
Depression
Loss of muscle mass
Low/no sex drive
Mood swings
heart disease
stroke
hypertension…
The list continues. Another side effect of low testosterone is BPH - Benign Prostatic Hyperplasia [Prostate Enlargement]. Prostate enlargement occurs when prostatic cells reproduce and progressively create pressure on the urethra.
The worst complications associated with BPH are lower urinary tract issues, bladder impediments, frequent urination, difficulty starting, straining while urinating, pain while urinating, and prostate cancer. Research has shown that men with prostate cancer often have low levels of testosterone.
And last but not least, as testosterone levels fall there is a rise in the Sex Hormone Binding Globulin (SHBG). The rise is SHBG causes testosterone to bind to proteins and inhibit normal function.
Alright, the scary scientific stuff aside, lets be real. Men, in general, want to feel strong, virile, and masculine. We want to feel like we can take on any and all challenges. We want to have the energy to fulfill dreams and goals. We want the passion to live life to the fullest. We want to be able to please our significant other sexually. All these and more feed who we are as a being. So why do we accept that low testosterone is a normal part of aging. We shouldn’t!
There are ways to increase your testosterone levels. If your levels are severely low, I recommend visiting your doctor and have a conversation about what steps can be taken to assist in the raising of your levels. For the rest of you who are just suffering from a drop in t-levels due to lifestyle and diet, I can help!
The following are a few of the ways I have raised my testosterone levels.
Avoid alcohol. Yes, total abstinence.
I put this one first because alcohol is a major contributor to declining testosterone levels, “Alcohol use affects all three parts of the hypothalamic-pituitary-gonadal (HPG) axis, a system of endocrine glands and hormones involved in male reproduction. Alcohol use is associated with low testosterone and altered levels of additional reproductive hormones. Researchers are investigating several potential mechanisms for alcohol's damage. These mechanisms are related to alcohol metabolism, alcohol-related cell damage, and other hormonal reactions associated with alcohol consumption”.[i]
Also, because [it] is a touchy subject. Alcohol is a drug. Most are addicted and do not know it. This is why people get defensive if the topic of abstinence from alcohol is broached. Alcohol ruined my testosterone levels. I drank heavy for years and my testosterone level plummeted down to 215ng/dl. That’s extremely low. I brought it up by abstaining from alcohol, eating right, exercising, and having a lot of sex. But ultimately it is up to you. If drinking is more important than feeling vibrant, virile, and sexy, then more power to ya!
Clean up your diet.
A diet consisting of fast food, sugar, simple carbohydrates, and processed foods will kill testosterone levels as well as sperm cells. “On average, men who typically ate a Westernized diet of pizza, snacks, sweets, and processed foods produced around 68 million fewer sperm upon ejaculation than men who ate a more healthy, balanced diet. Men who closely followed the prudent pattern of eating -- characterized by lots of fish, vegetables, fruit and water -- were associated with the highest sperm counts”.[ii]
Move your ass.
Being sedentary brings with it weight gain, loss of muscle, and low testosterone. The belly size tells it all, “waist size has a much bigger impact on testosterone than aging," says endocrinologist Frances Hayes, MD, an assistant professor of medicine at Harvard Medical School in Boston. "We can’t slow aging, but we can prevent weight gain." Excess weight can keep testosterone levels low, according to the Society for Endocrinology. Obese and overweight men see the greatest improvement in their testosterone levels if they lose weight with a combination of exercise and a well-balanced diet.”[iii]
These are three of the basics that I used to improve my testosterone levels. There are additional steps and intricacies to take.
If you feel like you need to take back your life, if you are ready to feel sexy, virile, and masculine again, if you desire to feel young and energetic again, contact us @Khronologyfit. We can set you up with an exercise routine and specialized diet plan that will take your testosterone to the next level!
Looking forward to hearing from you soon!
~Will
[i] https://pubs.niaaa.nih.gov/publications/arh25-4/282-287.htm#:~:text=Alcohol%20use%20affects%20all%20three%20parts%20of%20the,testosterone%20and%20altered%20levels%20of%20additional%20reproductive%20hormones.
[ii] https://www.cnn.com/2020/02/21/health/poor-diet-kills-sperm-quality-wellness/index.html
[iii] https://www.everydayhealth.com/news/ways-youre-ruining-your-testosterone/