You may have heard that testosterone levels have declined 50% in the past 50 years.
This is a serious issue that affects both men and women. Did you know women have more testosterone than estrogen in their bodies?
Therefore its imperative to health and longevity that these numbers remain well within the normal range (300-1000 ng/dl for men and 20-70 ng/dl for women).
Causes of Low Testosterone
Age: Testosterone levels naturally decline with age, typically starting in the late 20s.
Medical Conditions: Conditions such as hypogonadism, diabetes, obesity, and certain genetic disorders can contribute to low testosterone.
Lifestyle Factors: Lack of exercise, poor nutrition, excessive alcohol consumption, and smoking can negatively impact testosterone levels.
Chronic Illnesses: Certain chronic illnesses like HIV/AIDS, chronic liver or kidney disease, and inflammatory diseases can affect hormone production.
Medications: Some medications, including corticosteroids and opioid painkillers, may suppress testosterone production. Birth control
Stress: Chronic stress can lead to elevated levels of cortisol, which may interfere with testosterone production.
Obesity: Excess body fat, especially abdominal fat, is associated with lower testosterone levels.
Sleep Disorders: Inadequate or poor-quality sleep can disrupt hormonal balance, including testosterone production
Environment: Possible BPA, estrogen mimickers, thalates etc
Dangers of Low Testosterone
Testosterone levels naturally decline with age. (Around 1% per year post 35)
Fatigue: Persistent tiredness and lack of energy.
Depression and Mood Changes: Changes in mood, increased irritability, or feelings of sadness.
Infertility
Reduced energy levels
Decreased Muscle Mass: Loss of muscle mass and strength.
Increased Body Fat: Particularly around the abdomen.
Hair Loss: Thinning of hair on the body and face.
Changes in Sleep Patterns: Insomnia or disrupted sleep.
Difficulty Concentrating: Reduced cognitive focus and concentration.
Reduced Bone Mass: Weakening of bones (osteoporosis) in severe cases
How to Increase or Maintain Healthy Testosterone Levels
Regular Exercise: Engage in both resistance and aerobic exercises.
Balanced Diet: Include foods rich in zinc, vitamin D, omega-3 fatty acids, and other essential nutrients.
Adequate Sleep: Aim for 7-9 hours of quality sleep per night.
Manage Stress: Practice stress-reduction techniques like meditation or deep breathing.
Maintain a Healthy Weight: Losing excess body fat, especially around the abdomen, can positively impact testosterone.
Limit Alcohol: Excessive alcohol consumption can lower testosterone levels.
Quit Smoking: Smoking has been linked to lower testosterone levels.
Supplements: Consult a healthcare professional before considering supplements like vitamin D or zinc.
Supplements that Help
Tongkat ali:400mg-800mg per day
Boron: 6-10mg per day (May want to cycle 2 weeks on, 1 week off)
Vitamin D3: 1000-3000IU
Ashwagandha:300 mg-600 mg
Tribulus: 250 mg -1 gram
Fenugreek: 500 mg - 1500 mg
Zinc: 25 mg (More effective if levels are low)
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