Testosterone is undoubtedly the celebrity among hormones. I don’t know anyone who hasn’t heard of it. But how detailed is your knowledge on the subject? Testosterone is automatically associated with men. Did you know, however, that women also produce and need it for their bodies to function properly? And most importantly: do you know what affects testosterone levels? Here, you’ll learn what influences its production and how you can naturally boost it. Enjoy the read!
Testosterone Characteristics
Testosterone is a hormone mostly associated with the embodiment of “masculinity.” This is not without reason, as men produce significantly more of it. It is also responsible for stimulating and regulating male puberty. However, it’s important to remember that women also produce some testosterone. For comparison, the male body produces 4-7 mg of testosterone daily, while the female body produces 0.1-0.4 mg. Nevertheless, it is essential for the proper functioning of the body, regardless of gender. The primary centers of testosterone production are the testes, ovaries, and adrenal glands. In men, the vast majority (>90%) is produced in the testes. In women, production is more distributed, with about half occurring in the ovaries and adrenal glands, and the rest in the liver and fat tissue. This hormone plays several crucial roles, including:
The normal range is 2.2-9.9 ng/ml in the blood. It’s important to know that testosterone levels decrease with age. They remain at a healthy level in people aged 20-30 but can drop by up to 50% between ages 30-70. Some may feel this drop, while others might not even notice. For men, testosterone is the main hormone regulating typical male behaviors. High levels result in a more muscular physique and denser body hair, though paradoxically, excessive testosterone can lead to hair loss. High testosterone levels also manifest in increased aggression and libido, as well as a deeper voice. For women, the hormone's impact is less pronounced but can affect energy levels and sex drive.
Additionally, testosterone levels fluctuate throughout the day, peaking in the morning. This explains certain aspects of male physiology. High testosterone levels also provide energy and increase creativity, but they can also make one more prone to arguments. Around noon, testosterone levels drop but remain sufficient for adequate energy and focus, making it the best time for teamwork or business meetings. By around 5 pm, testosterone levels drop significantly, signaling the body to wind down, making it a good time for rest and recovery. Interestingly, this is also the best time for strength training. By 8 pm, testosterone levels stabilize, providing another energy boost and increasing libido. Factors that reduce natural testosterone production include:
When testosterone levels drop, the body begins to take on more feminine characteristics, such as:
Why might some people not notice low testosterone levels at all? The decrease doesn’t happen overnight, so these consequences don’t appear suddenly. Spread out over time, they might escape your attention. Those who maintain their physique will notice the changes more quickly. If you regularly exercise and your body stops responding, you’ll quickly realize something is wrong.
Now, let’s talk about training. As I mentioned, testosterone has anabolic effects, meaning it promotes muscle growth. This is worth considering when you’re planning your workouts. According to the circadian rhythm, testosterone levels are highest in the morning. Intuitively, it seems like the best time to train. However, the facts are different. To optimize your training results, you must also consider cortisol, the main catabolic hormone.
While testosterone promotes muscle growth, cortisol contributes to muscle breakdown. This is why the best time to train is when the ratio of testosterone to cortisol is highest, which occurs in the afternoon. Unfortunately, this may be disappointing for those who prefer morning workouts. Regardless of the time of day, intense physical exercise will influence testosterone levels in the long run, helping you increase its production and prevent age-related decline. So, if optimizing gains is not your goal but you want to maintain healthy testosterone levels, workouts at any time of day will be beneficial.
This brings us back to cortisol. As mentioned earlier, cortisol is the main catabolic hormone and is also known as the stress hormone. It is produced in the adrenal glands and is influenced by many factors. An appropriate level of cortisol is essential for proper functioning as it helps mobilize the body for various activities. Its levels rise significantly after waking up, necessary for proper arousal from sleep and facing the day.
However, excessive cortisol production leads to pathological states, often due to stress. Daily stress is normal and even necessary as it motivates action. Problems arise with chronic stress, which persists for a long time. In such conditions, elevated cortisol levels wreak havoc on the body, causing numerous health consequences, from digestive issues to psychological disorders. It also affects body composition by inhibiting testosterone production to some extent.
Consequently, you’ll have less energy and find it harder to build muscle mass. Nonetheless, dealing with excess stress, it's important to exercise, as physical activity effectively relieves tension and, as you know, increases testosterone production. Don’t give up – fight for your well-being! Meditation or yoga exercises can also be excellent stress relievers. I’m sure you’ll find something that works for you.
Testosterone secretion depends on the hypothalamic-pituitary-gonadal axis. The hypothalamus is a structure in the brain that mainly regulates the body's hormonal balance. It regulates the pituitary gland, another brain structure that serves as the main secretory center for compounds regulating hormone release. For testosterone, further production occurs in the testes, ovaries, or adrenal glands.
Why mention this when discussing zinc? Zinc is a crucial mineral that supports the functioning of the hypothalamus and pituitary gland, thus playing an essential role in testosterone production. Furthermore, zinc is believed to inhibit the aromatization (conversion) of testosterone to estrogen. Ensuring an adequate zinc intake in your diet will significantly increase testosterone levels in your body, with effects noticeable within a few weeks.
Consumption of simple sugars causes a significant glycemic spike. Shortly after consuming a meal rich in these sugars, blood glucose levels rise sharply. For more on this, read the article on sweets during dieting. Regarding testosterone, the key relationship is that increased glucose levels cause the pancreas to release insulin, signaling tissues to absorb the glucose in the blood. High insulin levels directly affect sex hormones like testosterone, reducing its production in men.
Additionally, increased testosterone aromatase activity leads to excessive conversion to estrogen. In women, increased testosterone production can disrupt the menstrual cycle and worsen skin conditions. Regardless of gender, eliminating or reducing sugar intake positively affects testosterone levels. Remember, sugar significantly contributes to the development of overweight and obesity, another factor affecting testosterone production.
Overweight and obesity have many harmful health consequences. Excess fat mass causes inflammation in the body’s cells, leading to oxidative stress. This doesn't mean you feel stressed, but you can imagine that a muscle cell in your body feels this way. Consequences of oxidative stress include reduced energy levels and potential spine disorders, ultimately leading to diseases like cardiovascular diseases or diabetes.
This is why taking care of your physique is crucial. Attractive appearance is just an added benefit. How does this relate to testosterone? As mentioned, an appropriate testosterone level influences a more muscular physique and lower fat content. Consequently, testosterone initially prevents unnecessary weight gain and works the other way around. In obese individuals, testosterone levels are lower, but testosterone therapy helps restore proper body weight, increases insulin sensitivity, and improves glucose tolerance.
Fats in food are categorized into saturated and unsaturated groups. Healthy fats belong to the latter, divided into monounsaturated and polyunsaturated fats. They are essential in a balanced diet, providing valuable nutrients that modulate bodily functions. Foods rich in unsaturated fats include:
It's important to know that many hormones are derived from fats. Cholesterol is a precursor to testosterone. While it's often said to keep cholesterol levels from getting too high, implying it's bad, a proper amount of cholesterol is necessary for testosterone production. The body produces some cholesterol, but dietary intake is also needed, provided by foods rich in healthy fats. Thus, a low-fat diet can lower testosterone levels. Recommendations suggest fats should make up to 35% of daily caloric intake. To maintain adequate testosterone levels, include foods like nuts, avocados, or fish in your diet.
