Low-testosterone, or low-T, is something that a lot of men are concerned about. And there appears to be plenty of avenues to fix it: flip on the television late at night and you’ll see ads for all kinds of products claiming to restore optimal levels.
Based on age and how much your testosterone levels may have dropped, treatment might help you feel better. But there are also several ways you can optimize natural testosterone production.
Testosterone is the primary male sex hormone. Women produce it too, but in significantly smaller amounts. It plays a significant role in the bone and muscle mass in men, fat distribution, red blood cell production, and fertility. Testosterone also influences cardiovascular and psychological health while being a major driver for libido. Simply put, when it’s not being optimized, it can make a big difference in how you feel and perform.
Some will hardly notice any impacts of lower T, while others may feel like a completely different person. It’s an individual experience that can depend on various components.
Poor diet, sedentary lifestyle, stress, inadequate sleep, irregular sleep, and even a blow to your ego can diminish production. When testosterone levels are consistently lowered from your usual range (which has individual variance), you may experience muscle atrophy, have a higher risk for osteoporosis, heart attack, depression, and feel more fatigued.
So, what can you do to help optimize production on your own? You might be surprised.
Regular exercise can offer an excellent boost to testosterone levels. Working out multiple times per week increases the demand on your muscles, which ends up initiating a process that leads to more testosterone production. Lifting weights three times a week is an excellent place to start.
Managing stress is another way to encourage healthy testosterone production. Testosterone is hindered by stress hormones and can be influenced by negative outlook or emotion, and stressful situations. Limiting stress can help improve testosterone, and utilizing stress management techniques like communication, exercise, mindfulness, and meditation can all help.
A regular sleep cycle is also a way to regulate and optimize testosterone. Testosterone is released in cycles that correspond with the sleep-wake cycle and tend to be highest within the first few hours after waking. Following a regular sleep cycle where you go to bed and wake up at the same time each day while making sure you’re getting between 7-8 hours of quality can also help.
Testosterone can be tricky and the symptoms of low-T rather diverse. Do your best to optimize your lifestyle to maintain adequate levels of testosterone.