Testosterone is a sex hormone often associated with males, though females have small amounts. If a male has low testosterone, symptoms can include erectile dysfunction, and males and females may have reduced bone mass and sex drive.
Do you have lower testosterone levels?
To find out, tally up how many of the following you’ve experienced:
1. Low sex drive: Any reduction is bad; a drastic drop-off signals problems.
2. Difficulty achieving erection: If you depend on Viagra or Cialis, that’s not good.
3. Significant loss of muscle mass
4. Increase in body fat
5. Fatigue and lack of energy: If you’re sleeping seven to eight hours a night yet feel sluggish, something’s wrong.
6. Lack of enthusiasm: The inability to get excited about life, in general, is a sign of low T.
7. Mood changes: Are you irritable or depressed most of the time? It could be hormonal.
8. Low semen volume: A noticeable decrease in ejaculation isn’t normal.
9. Hair loss: It could be on your head, but also on your face and body.
10. Shrinkage of testicles: If your gonads feel smaller or softer to the touch, be cautious.
Results
If you answered “yes” to three or fewer of the above symptoms, you’re in pretty good shape. If you’re in the four to six range, you may have lower-T trouble brewing. It’s time to look closely at your diet and exercise regimen. Finally, if you’re experiencing seven or more of the symptoms, lower T is the likely cause.
How to boost lower testosterone levels
The good news: Lower testosterone doesn’t have to happen to you…or keep happening to you. There are steps you can take to eliminate the symptoms and get to the core of the issue. It starts with diet and exercise.
Among the foods that can improve your natural testosterone production are oysters, which are rich in zinc; fatty fish, such as salmon and tuna, which have high levels of vitamin D; and eggs, which contain cholesterol, the building block of testosterone (note: you don’t want to overdue it with the cholesterol, since too much can lead to health issues down the road). Other good foods to prioritize for increased T levels include onions, garlic, spinach, and broccoli.
In the gym, intense workouts involving large muscle groups, heavy resistance, and minimal rest between sets are the best prescription for T production. Compound movements such as squats, deadlifts, bent-over rows, and bench press should be used in place of leg extensions, pec deck, and hyperextensions. It’s critical you stress your body to get the biggest hormonal surge, and isolation movements just don’t cut it.
Finally, sleep is a critical part of the lower-T conundrum.
If you don’t get eight hours of sleep per night, your body becomes catabolic. First, your body is unable to adequately recover from hard training sessions. Second, reduced sleep causes an increase in the manufacture of cortisol. This burns up muscle tissue, increases fat deposition (especially in the belly), and reduces testosterone production.
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