Testosterone is a big deal these days, even more than in the past. Thank social media, companies providing TRT and just more press about aging and the imbalance of hormones in men. It’s actually quite a positive thing because it allows us health practitioners to have better conversations about the importance of testosterone, aging, muscle, weight and much more. Let’s dive into it!

Testosterone is a crucial hormone that plays a vital role in men's health, longevity and fitness. It influences a variety of physiological functions in the body, from muscle development to mental health.

A steroid hormone, testosterone is primarily produced in the testes, though small amounts are also produced by the adrenal glands. It is responsible for the development of male characteristics such as facial hair, deep voice and muscle mass. While its levels naturally decline with age, maintaining adequate testosterone levels is essential for overall health. But here’s the thing…many men are seeing major biological changes and often times, testosterone is part of the puzzle. You absolutely need to know why it matters and more importantly, how to improve testosterone levels.

Here are a few of the most important functions of testosterone:

1. Muscle growth and strength

• Testosterone plays a key role in muscle protein synthesis, which helps build and maintain muscle mass. Lower testosterone levels can lead to muscle loss, making strength training and physical performance more challenging.

2. Bone density and health

• Strong bones are essential for overall mobility and reducing the risk of fractures. Testosterone helps in bone mineralization and low levels can contribute to osteoporosis and an increased risk of fractures.

3. Energy levels and fatigue prevention

• Testosterone helps regulate energy levels and combat fatigue. Men with low testosterone often experience chronic tiredness and decreased motivation, affecting their daily activities and overall quality of life.

4. Mental health and cognitive function

Testosterone plays a role in brain function, influencing mood, memory and cognitive abilities. Although difficult to measure, this is a real concern in many males I have worked with in the past. Low testosterone levels have been linked to depression, irritability and difficulty concentrating.

5. Sexual health and libido

One of the most well-known functions of testosterone is its impact on sexual health. It regulates libido (sex drive) and erectile function. Don’t be embarrassed. Yes, it happens but no, you don’t have to accept it. There is something you can do about it!

6. Fat distribution and metabolism

This is, by far, the biggest complaint I see from males - increased body fat and associated weight gain with aging. Testosterone affects fat distribution and metabolism. Lower levels can lead to increased body fat, particularly around the abdomen, and may contribute to obesity-related health issues such as insulin resistance and metabolic syndrome.

Here are a few things you can do to improve your testosterone levels:

• Lift weights: Strength training has been proven to increase testosterone levels.

• Implement Metabolic Efficiency Training: Optimizing blood sugar and eating enough protein should be your top priority!

• Prioritize sleep: Poor sleep can negatively impact testosterone levels. Aim for 7-9 hours of quality sleep per night.

• Stress management: It’s without saying that this is SUPER important and most often overlooked. Chronic stress elevates cortisol levels, which can suppress testosterone production. Adopt some methods such as meditation, alone quiet time, deep breathing exercises and “brain breaks” away from technology to help control stress levels.

   

Finally, here are some simple action items I would recommend you take:

#1 - get your testosterone, free testosterone, SHBG, estrogen, progesterone, diurnal cortisol and DHEA-S measured immediately! I personally and professionally use THIS NEW SERVICE at eNRG Performance to measure a host of biomarkers related to health, fitness and longevity. 

#2 - once you get your test results, meet with a qualified Registered Dietitian (maybe me!) to interpret your results and MORE IMPORTANTLY, develop a customized meal and exercise plan to address any deficiencies.

Remember, you should take control of your health! While aging naturally leads to a gradual decline in testosterone levels, addressing proper nutrition, exercise, stress management and lifestyle changes can help support optimal hormone levels.

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Remember, “test, don’t guess”!