Optimizing your testosterone levels is critical to looking, feeling, and acting at your best. Nevertheless, testosterone naturally declines as we age. This reduction results in symptoms like fatigue, decreased muscle mass, and a lower sex drive.
Nobody wants any of that.
Should you’re experiencing these symptoms, the excellent news is that several options exist to deal with the difficulty. One of the vital commonly discussed nowadays is testosterone alternative therapy, also referred to as TRT. But, before making that call, there are other options to explore to extend testosterone levels naturally.
In this text, we’ll dig into every thing you must learn about learn how to increase testosterone levels, together with the professionals and cons of TRT. So whether you are a fitness enthusiast trying to maximize your gains or improve your overall health, read on to learn learn how to optimize your testosterone safely and effectively.
Table of Contents:
- What Is Testosterone?
- What Are Healthy Testosterone Levels?
- What Causes Low Testosterone?
- Signs Your Testosterone Is Low
- Learn how to Confirm You Have Low Testosterone
- How To Increase Testosterone
- 7 Lifestyle Aspects To Increase Testosterone Naturally
- How Do Testosterone Boosters Increase Testosterone?
- Are Testosterone Boosters Steroids?
- 6 Best Testosterone Boosting Ingredients
- What’s Testosterone Therapy?
- How Does Testosterone Therapy Work?
- How Do TRT Clinics Boost Testosterone?
- Is Testosterone Therapy Effective?
- Learn how to Determine If Your Testosterone Levels Are Increasing
- What Is The Best Way To Increase Your Testosterone?
What’s Testosterone?
Testosterone is a hormone mainly produced within the testicles in males and smaller amounts within the ovaries in females. It’s a steroid hormone and belongs to a gaggle of hormones called androgens.
In males, testosterone plays a significant role in the event of reproductive tissues resembling the testicles and prostate and in the event of secondary sex characteristics like increased muscle mass, body hair growth, and voice changes during puberty.
It also has a job in producing sperm and maintaining a healthy sex drive. In truth, the male reproductive system won’t function properly if a testosterone deficiency exists and test levels will not be sufficient.
In females, testosterone also plays a job in developing reproductive tissues and maintaining a healthy sex drive, but at much lower levels than in males. The numerous difference in testosterone production is the foremost reason why men generally have more muscle mass than women.
Testosterone also has non-reproductive functions in each women and men, including maintaining bone density, constructing muscle mass, and red blood cell production.
A technique testosterone impacts muscle development is by enhancing the speed of protein synthesis. It may well also affect mood, energy levels, and overall well-being.
What Are Healthy Testosterone Levels?
What’s normal for a 20-year-old won’t be similar to what’s typical for a 50 or 60-year-old.
Testosterone levels can vary depending on age, sex, and other aspects. Healthy testosterone levels for adult males generally fall between 300 and 1,000(ng/dL), which stands for nanograms per deciliter.
Nevertheless, test levels decline steadily with age, so the healthy range for a person depends upon how old they’re.
Listed here are the healthy non-obese testosterone levels for men based on age1:
- 19-39 years: 267-929 ng/dL
- 40-49 years: 235-929 ng/dL
- 50-59 years: 219-929 ng/dL
- Over 60 years: 157-913 ng/dL
What Causes Low Testosterone?
Low testosterone can have several causes, including:
- Age: Probably the most significant consider low testosterone is age. Father time is undefeated. As men become old, their testosterone levels decrease. Testosterone levels decline around age 30 and drop by about 1% yearly2.
- Obesity: Second to age, being chubby or obese is the subsequent leading factor contributing to low testosterone levels. Top-of-the-line things you may do to maximise testosterone production is to take care of a lean physique and avoid weight gain.
- Medications: Some medications, including opioids and chemotherapy drugs, can lower testosterone levels.
- Hypogonadism: Hypogonadism is a medical disorder wherein the body produces insufficient testosterone. Hypogonadism can affect each men and girls, however it is more frequent in men. Hypogonadism in men could be primary or secondary. When the testes fail to supply enough testosterone, that is primary hypogonadism. However, secondary hypogonadism arises when the hypothalamus or pituitary gland fails to make the chemicals that drive testosterone production within the testes.
- Stress: Chronic stress can increase cortisol levels, a hormone that may lower testosterone production.
It is vital to say that low testosterone levels can even result from odd fluctuations in hormone levels and should not all the time require medical treatment. Nevertheless, if symptoms of low testosterone are present, searching for medical advice to find out the underlying cause and appropriate treatment is really helpful.
Signs Your Testosterone is Low
The signs and symptoms of low T can vary depending on the person and the severity of the condition. Nevertheless, not one of the symptoms are things anyone would need to live with for long.
Some common signs and symptoms of low T include:
- Reduced Sex Drive: Certainly one of the primary signs of low T is a decreased sex drive or libido. After all, this affects your sexual intercourse, relationships, and confidence.
- Erectile Dysfunction: Now we have all seen the ads for erectile dysfunction and the famous line, “Make sure that you call a physician in case your erection lasts longer than 4 hours.” But have we ever stopped to take into consideration what causes ED? Well, one in all the foremost culprits is the body not producing enough testosterone.
- Fatigue: Fatigue is a symptom that may easily be written off as quite a few other ailments. Sleep, weight-reduction plan, and stress can hide the indisputable fact that it’s low-T causing fatigue. In case your sleep is nice, and you might be living a healthy lifestyle but still have no energy, it is perhaps low testosterone.
- Muscle Loss: One of the vital significant features of aging is losing muscle mass. Low testosterone might be the rationale if you happen to are still lively but are losing the improper form of weight. Listen to your performance within the gym. Should you are often sticking to a workout split, yet still losing strength, likelihood is you might be also losing muscle.
- Increased Body Fat: Low testosterone can increase body fat, especially across the abdomen. In case your weight-reduction plan is in check, but you might be gaining body fat seemingly for no reason, it’s an indication of low T.
- Mood Changes: Low T may cause changes in mood, including depression, irritability, and lack of motivation.
Learn how to Confirm You Have Low Testosterone
A blood test is one of the best and most reliable option to confirm you will have low testosterone. Should you suspect you will have low T, bring it as much as your healthcare provider. Often your doctor will order a blood panel to try where your levels are at.
Nevertheless, most general practitioners will not be well-versed in optimizing hormones, in order that they may refer you to an endocrinologist or urologist. Depending on where you reside, scheduling an appointment is perhaps an extended, drawn-out process.
If this looks like a hassle, I get it. Fortunately, you may skip straight to the source and work directly with a TRT clinic.
You’ll be able to schedule a consultation with most TRT clinics and virtually meet with their in-house doctor specializing in hormone optimization. Try these 8 Best Online TRT Clinics to start.
Through the seek the advice of, they’ll evaluate your symptoms and schedule blood work to find out if you will have low testosterone levels. From there, they’ll work with you to develop a personalised treatment plan based on the blood test.
Although a blood test is probably the most common option to test for low T, if you happen to hate needles, there may be another choice. Some clinics offer at-home health kits that test your testosterone using a saliva sample. For these, they send you a box with materials and directions to gather your saliva; all you will have to do is mail it back to them.
Research supports that testosterone could be accurately measured in female and male saliva samples3. The apparent profit is that you just don’t even have to go away your home.
How Can You Increase Your Testosterone?
There are three foremost ways to extend your testosterone. The primary way is to enhance fundamental lifestyle aspects. These include quality sleep hygiene, a well-balanced weight-reduction plan, regular exercise, and minimal stress.
The second way is thru using natural testosterone supplements. And the last option to increase testosterone is through the use of exogenous testosterone treatments (TRT).
7 Lifestyle Aspects To Increase Testosterone Naturally
Before entering into TRT, I like to recommend attempting to boost your testosterone naturally by addressing lifestyle aspects first. Although TRT works phenomenally well and has helped 1000’s of individuals, it is usually a lifelong commitment.
Hormone and metabolic research indicate that addressing these seven lifestyle aspects is the low-hanging fruit. In isolation, none of this stuff will make a considerable difference. Nevertheless, stacked together gives your body one of the best likelihood to take care of healthy testosterone levels.
1) Get Quality Sleep:
If I needed to say what lifestyle factor is most crucial, I might say sleep. Sleep is crucial for quite a lot of reasons, including hormone balance.
Even one week of inadequate sleep reduced testosterone in healthy young men4. Aim for 7-9 hours of time in bed per night. If you will have concerns with any sleep issues, like sleep apnea, see a physician so you may address them.
2) Lift Weights:
Regular exercise, particularly lifting weights, can aid in testosterone production. Lift 3-6 times per week, concentrating on progressive overload and strength gains. Nevertheless, it’s critical to not overdo it. Overtraining is linked to reduced testosterone levels, particularly in endurance athletes5.
If you would like to include cardio while maximizing testosterone, go for high-intensity interval training (HIIT). HIIT improves the balance of testosterone and cortisol, a stress hormone linked to decreasing test levels6.
You’ll be able to learn much more about this in our article: Does Working Out Increase Testosterone Levels?
3) Eat A Well-Balanced Eating regimen:
A healthy weight-reduction plan wealthy in protein, healthy fats, fruits, and vegetables can preserve appropriate testosterone levels and even increase your luteinizing hormone, which stimulates testosterone production.
Along with getting all of your micronutrients, make sure you get at the least 20% of your calories from fat. Studies have shown low-fat diets reduce testosterone levels in men7.
4) Maintain A Lean Physique:
Maintaining a lean physique through regular exercise and nutrition can aid in maintaining healthy testosterone levels.
In truth, being chubby is probably the most significant risk factor for low testosterone levels, especially in middle-aged and older men8.
Need some help getting began? Try our 4-week weight reduction meal plan!
5) Manage Stress:
Chronic stress has been shown to lower testosterone levels. Under chronic stress, the body produces the hormone cortisol, which may interfere with testosterone production.
Moreover, stress can result in poor sleep quality, which can even lower testosterone levels.
6) Limit Alcohol Consumption:
Alcohol consumption can result in a decrease in testosterone levels, particularly in men. Nevertheless, it is vital to indicate, we’re talking about excessive drinking.
A beer or glass of wine here or there won’t make a major difference. That said, serious alcohol consumption ends in reduced testosterone levels9.
7) Reduce Plastics and BPA Exposure:
BPA, or bisphenol A, is a chemical commonly present in plastics and other consumer products. BPA exposure has been linked to decreased testosterone levels, particularly in young men.
Researchers found high levels of BPA exposure were related to lower levels of serum testosterone in male adolescents10.
How Do Testosterone Boosters Increase Testosterone?
Testosterone boosters are dietary supplements containing vitamins, minerals, and herbs intended to naturally boost testosterone.
The product’s ingredients determine the actual mechanism of motion. Nevertheless, most test boosters function by replenishing vitamin deficiencies. This is very true for products containing Vitamin D, Zinc, and Magnesium.
You won’t produce testosterone optimally if you happen to are deficient in specific vitamins and minerals.
Some herbal substances may raise testosterone by reducing cortisol levels, antioxidant qualities, or altering enzymes involved in testosterone production11.
Are Testosterone Boosters Steroids?
It is vital to indicate that testosterone boosters will not be anabolic steroids or testosterone alternative therapy (TRT). Unlike steroids or TRT, test boosters won’t enhance testosterone levels above what is of course possible.
Moreover, test boosters only contain ingredients which might be available over-the-counter. There isn’t a need for a prescription.
6 of the Best Testosterone-Boosting Ingredients
For probably the most part, over-the-counter testosterone boosters are perfectly secure. But you would like to make certain you are picking products that use ingredients which have been proven to be effective.
Here’s a have a look at our favourite ingredients. And, if you would like to bypass the research stage, SET FOR SET has already done the be just right for you, including our favourite ingredients and products on this round-up of the 7 Best Testosterone Booster Supplements.
1) Ashwagandha:
Ashwagandha is a plant well-known for alleviating stress and anxiety. Nevertheless, there may be some evidence that ashwagandha supplements can increase serum testosterone levels12.
Overall, the evidence is ultra-strong, however it’s promising enough to warrant attention.
2) Forskolin:
Forskolin, also referred to as coleus forskohlii, is a herb that will affect testosterone production, though additional research is required.
One study indicated that using forskolin for 12 weeks boosted testosterone and improved body composition in chubby individuals13.
3) Fenugreek:
Fenugreek is a herb believed to spice up libido and improve blood sugar metabolism but can also raise testosterone. A meta-analysis published in 2020 discovered that fenugreek has a useful effect on testosterone concentration in men14.
TestoPrime, one in all our favourite T boosters, included fenugreek as one in all its ingredients.
4) Magnesium:
Magnesium is a mineral that regulates blood pressure, energy metabolism, and testosterone production. The catch is that supplementing with magnesium only increases testosterone if you happen to’re deficient.
But unless your weight-reduction plan is dialed in, there may be a superb likelihood you might be deficient in magnesium. There may be solid research to support magnesium supplementation, too. One study showed that taking magnesium raises free and total testosterone levels in athletes and sedentary people15.
Interested? Try these 7 Best Magnesium Supplements!
5) Zinc:
Zinc is a mineral that plays quite a few roles, including brain function, immune system health, and promoting normal testosterone synthesis.
If you will have a zinc deficiency supplementing can show you how to increase your testosterone16. Nevertheless, you may deal with eating zinc-rich foods resembling beef, shellfish, legumes, nuts, and seeds.
6) Vitamin D:
An indoor lifestyle makes obtaining appropriate vitamin D levels difficult. Vitamin D supplementation is linked to varied health perks, including testosterone production.
A 2010 study indicated that men with low Vitamin D levels had greater testosterone after a yr of supplementation17. Should you think you will have a Vitamin D deficiency, it may well be tested in blood work.
These Vitamin D Supplements are excellent, but I also recommend aiming to get vitamin D through sunlight and nutrition. Cod liver oil, salmon, milk, eggs, and liver are high in vitamin D.
Now that we have covered testosterone boosters, let’s take a deep dive into testosterone therapy.
What’s Testosterone Therapy?
Testosterone therapy is a treatment that involves supplementing the body with additional testosterone to extend low levels of the hormone.
This treatment primarily treats hypogonadism, a condition wherein the body cannot produce enough testosterone, resulting in symptoms resembling low sex drive, erectile dysfunction, fatigue, and reduced muscle mass.
Testosterone therapy is obtainable in several forms, including injections, skin patches, gels, pellets, and tablets. Probably the most common types of TRT are injections and skin patches.
Testosterone therapy may help improve symptoms related to low testosterone levels. Nevertheless, testosterone therapy also carries potential risks and uncomfortable side effects.
How Does Testosterone Therapy Work?
Step one in testosterone therapy is researching testosterone therapy clinics in your area or asking for a referral out of your doctor.
Once you will have identified potential clinics, check their credentials, ensure they’re reputable and have licensed medical professionals on staff. You can even check online reviews to grasp their fame. Make sure the clinic is there to assist create a customized treatment plan for you.
Depending in your location, you may find that you just haven’t got many quality options. That is high quality. Luckily, there are some great online TRT clinics that may work with you virtually.
Once you decide the appropriate spot, contact the clinic and schedule a consultation. Through the consultation, you’ll discuss your needs and determine if testosterone therapy suits you.
Once you meet with the doctor, they’ll review your medical history, perform a physical exam, and order crucial blood tests. If testosterone therapy is deemed appropriate, the medical skilled will work with you to create a customized plan to satisfy your individual goals.
The connection doesn’t stop there. Once you start testosterone therapy, you have to to proceed to observe your progress, adjust your treatment plan as crucial, and be certain that you might be experiencing optimal results.
How Do TRT Clinics Boost Testosterone?
Testosterone Alternative Therapy clinics typically use a low dose of synthetic testosterone to spice up T levels. Testosterone is a drug, so you wish a prescription to get it.
There are multiple kinds of testosterone therapy available. The most effective delivery method will depend upon your needs and goals. By far, probably the most common option to administer testosterone is thru injections, but if you happen to hate needles, there are alternative methods.
- Injections: Testosterone injections are probably the most common variety of testosterone therapy. Injections are given directly into the muscle, normally within the glutes. One of these therapy is often done each one to 4 weeks, depending on the patient’s needs.
- Transdermal Patches: Transdermal patches are placed on the skin, typically on the abdomen, thigh, or upper arm. They release testosterone through the skin and into the bloodstream. Patches generally are modified every day.
- Gels: An alternative choice is testosterone gels. The gels are applied to the skin, normally on the shoulders or upper arms, and absorbed into the bloodstream. Gels are typically used once a day.
- Pellets: Testosterone pellets are small, rice-sized pellets inserted under the skin, normally within the buttocks. They release testosterone slowly over several months.
Along with prescription testosterone, clinics can also recommend lifestyle changes and supplements to assist boost testosterone levels.
Is Testosterone Therapy Effective?
Testosterone therapy can effectively treat men with low testosterone levels. As well as, TRT reliably improves several symptoms linked with low t, resembling decreased libido, erectile dysfunction, fatigue, and depressed mood.
Along with improving symptoms, TRT can increase muscle mass, strength, and sexual function, decrease body fat, and help with shedding pounds.
TRT can also decrease the chance of certain health conditions related to low testosterone, resembling osteoporosis and heart problems. Remember, though, that while TRT is great, it really works best when combined with improving lifestyle aspects. Make sure you sleep well, exercise, eat a balanced weight-reduction plan, and manage stress.
TRT isn’t for everybody and might carry potential risks and uncomfortable side effects. It is vital to speak through every thing together with your doctor before getting began.
Learn how to Determine If Your Testosterone Levels Are Increasing
Should you are undergoing testosterone therapy or taking steps to naturally boost your testosterone levels, there are a number of ways to find out in case your testosterone levels are increasing.
Probably the most accurate way is thru a blood test, which measures the quantity of test in your bloodstream. Your doctor or TRT clinic can order a testosterone test, which needs to be conducted often to observe your progress.
One other option to determine in case your testosterone levels are increasing is by monitoring improvements in symptoms resembling decreased libido, erectile dysfunction, fatigue, and depressed mood. Increased testosterone levels can result in improvements in these symptoms, and if you happen to notice improvements, it might indicate that your testosterone levels are rising.
Finally, if you happen to notice changes resembling more muscle mass, improved muscle strength, and decreased body fat, it may well even be an indication that your testosterone levels are increasing.
What Is The Best Way To Increase Your Testosterone?
Determining one of the best option to increase your testosterone depends upon the person. Nevertheless, if you happen to are under 40, prioritize optimizing lifestyle aspects and supplementing with natural test boosters.
TestoPrime is a wonderful option, because it comprises research-backed ingredients, is third-party tested, and comes with a lifetime guarantee.
TestoFuel is one other great T-boosting option, proven to assist increase your T, boost your energy, and speed up your metabolism.
TRT might still be the appropriate call if you happen to are under 40, but aim to get probably the most out of the natural route first. TRT is a long-term and potentially life-long commitment.
For the over-40 crowd, still, handle the low-hanging fruit first. Eat a well-balanced weight-reduction plan, exercise, and make certain you get enough sleep. That said, if you happen to still have low testosterone, TRT might be one of the best option to increase your testosterone levels to the degree crucial to enhance your life.
Feel & Look Higher By Optimizing Your T Levels
To wrap things up, optimizing testosterone levels can significantly impact your health and well-being, from improving muscle mass and energy levels to enhancing sex drive and mood.
Whether you select to extend your testosterone levels naturally or through testosterone alternative therapy, it’s essential to seek the advice of with a healthcare skilled and weigh the professionals and cons rigorously.
Nevertheless, with the appropriate approach, achieving optimal testosterone levels can show you how to feel your best and perform at your peak.
