Testosterone

Dropkick Your Declining Testosterone Levels

Understanding the effects of low testosterone on your body and your life…and what you can do about it.

You may not know when it happened, or even how it happened – you just know it happened. You don’t have the energy and drive you once had, you feel a weakness in your muscles, you’re gaining weight, and worst of all, you’re losing your sex drive and libido and possibly even your ability to “perform” the way you used to. Don’t worry, you didn’t do anything to cause it to happen, this is just the nature of age, and declining testosterone levels.

Breaking down ‘Testosterone’

You could call testosterone the “king hormone” of all hormones because it is primarily a male sex hormone, but what you may not know is that it is produced in both males (through the testes) and females (through the ovaries).
The levels of testosterone are naturally much higher in males than they are in females, but both sexes do need testosterone, just in different amounts. The reason testosterone is the “king hormone” for men is because it dictates many of your body’s characteristics, such as:
  • Physical Appearance
  • Sex Drive and Libido
  • Muscle and Bone Mass
  • Sperm Production
  • Energy Levels
  • Mood and Depression
In more simplistic terms, your testosterone levels create the epitome of manliness, bringing into existence the beard growing, weight lifting, steak eating, ax wielding barbarian you are.
Testosterone, like any hormone, will slightly increase and decrease throughout any given day, and when we are speaking of the hormone that makes you a man, you can see why it’s important to keep those levels high.  Optimal testosterone levels are a must if you’re looking to live an active, healthy lifestyle. Unfortunately, these naturally high levels of testosterone don’t last forever, which means the positive physical affects mentioned above aren’t permanent. What’s worse, is testosterone levels are dropping worldwide.
Typically, around age 30, your body begins to decrease its testosterone levels by about 1% each year. This decrease in testosterone can cause a multitude of negative changes in your daily life.  Amongst the many issues, common physical changes include
  • an increase in stored body fat,
  • decreased muscle mass and strength,
  • low sex drive,
  • low energy levels
  • depression.
As you can see, it’s vital you pay close attention to your testosterone levels and do your best to keep said levels in a normal, healthy range. Normal testosterone levels range from 270 to 1,070 ng/dl.  The average level sits around 679 ng/dl.  That leaves us with a pretty broad spectrum, which tells you some people naturally produce more testosterone than others. It’s also important to understand that there are “two types” of testosterone available in the human body.  What I mean by this, is you have “free” testosterone as well as “binding” testosterone.  Binding testosterone is simply testosterone that is attached to (2) protein molecules.  Free testosterone is not attached to protein molecules.  Get it? Great, carry on soldier.

If you’re experiencing any of the low T symptoms mentioned above, but have normal testosterone levels, this may be caused by having low levels of free testosterone. No need to panic, you can have simple blood-work done to determine the levels of free vs. binding testosterone.

With such negative effects triggered from low T levels, you can see a high quality of life is contingent upon doing your best to maintain a healthy level of testosterone.  Now you’re probably wondering, how can I increase my testosterone levels? Buckle your seat belts and get comfortable, because we are going to discuss a few different ways you can increase your testosterone safely and naturally.
There are a few key changes you will need to implement into your daily life if you’re looking to keep your T levels at an ideal rate. Below you will find a few simple changes that will help increase the amount of testosterone produced in your body.

1. Construct an exercise program

You are probably aware that lifting weights can help you pack on pounds of muscle mass, but did you know that it will also aid in testosterone production? Adding 3-5 weight lifting sessions each week will support healthy T levels.  Be sure to incorporate compound movements such as squats, bench press and deadlifts into your regimen.  These exercises stimulate more hormonal response than the typical isolation cable curls you see everyone doing.

With that being said, not all workouts are created equal. When it comes to cardio exercise, this can actually depress your T levels, so try to avoid lengthy cardio sessions if possible. This doesn’t mean all cardio is bad, you just need to learn how much is too much.  Start your cardio regimen with 2-3 cardio sessions per week and you should be just fine.

2. Eat a Balanced and Nutritional Diet

Eat a balanced and nutritional diet: Now that we have your exercise routine in check, it’s time we focus on the foods you’re eating.  When it comes to your diet, you want to stay with nutritious, healthy foods.  You will need to think of food as fuel, you only want to fuel your body with clean, healthy foods.  You wouldn’t put 85 octane in a Ferrari, so don’t put sugary sweets in your diet. Let’s take a moment to breakdown each macronutrient so you know just how much of what you should be eating to help combat your declining testosterone levels.

How much protein should you be consuming?

When it comes to protein intake, a high protein diet is beneficial for many reasons, but it doesn’t have an effect on your testosterone levels.  However, when it comes to physical performance, protein is going to build and repair lean muscle tissue.  This will enhance your quality of life in many ways, and it’s an added bonus that muscle mass will boost your confidence and you will finally be able to take off your white t-shirt when you go to a public pool.

How much Fat should you be consuming?

People tend to run in fear when they hear the word fat.  Contrary to popular belief, dietary fat plays an essential role in testosterone production.  What matters here is how much fat you consume throughout the day. The Institute of Medicine recommends that 20-35% of your total caloric consumption come from dietary fat. By consuming enough fats throughout the day, it’s safe to say you are helping keep your T levels high. Try your best to consume healthy fats from fish, nuts, and different meats.

How many Carbohydrates should you consume?

Similar to fats, carbohydrates also play an important role in testosterone production. You have probably read numerous articles about low carb diets.  The issue here is that low carb diets are shown to increase cortisol levels in the body.  To further explain why this is bad, cortisol and testosterone do not get along because cortisol has an inverse relationship with Testosterone.  Think of it as a teeter totter, as your cortisol levels go up, your testosterone levels come down, and vice versa.  By consuming an adequate amount of carbohydrates each day, you can peacefully rest your head at night knowing that testosterone is on the high end of the teeter totter.

3. Natural Testosterone Boosters

Fenugreek Extract

Fenugreek extract derives from a plant that is cultivated in North America, the Middle East, Egypt and India. When used in supplementation, fenugreek is shown to increase libido levels, prevent baldness, treat erectile dysfunction, improve sexual arousal and increase testosterone production.  Fenugreek also has other numerous health benefits, like improving digestive problems and cholesterol levels, and reducing inflammation.

Tribulus Terrestris

Similar to fenugreek, tribulus terrestris also comes from a plant.  Tribulus is said to increase testosterone levels, treat erectile dysfunction, and increase athletic performance.  It is also used as a natural diuretic, which will help you decrease water retention in the body helping you achieve a lean, dry physique.

Rhodiola Rosea Extract

Rhodiola Rosea is a herb which lowers cortisol levels in the body by significantly reducing the feeling of fatigue.  As mentioned previously in the article, lower cortisol levels equal higher testosterone levels.  Also keep in mind that lower levels of fatigue mean you will be able to push your body harder during your workouts, which also increase testosterone levels.

Natural Supplements

Natural supplements can provide an important boost to your testosterone regimen. Many of our products like High T Black and High T Women (pictured above) are designed to help you naturally combat your declining testosterone levels and increase your muscle mass and overall mood. High T Black contains Fenugreek, Tribulus Terrestris, Rhodiola Rosea while High T Women also contains Rhodiola Rosea. As always, you should consult a doctor before adding any supplements to your diet.