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Testosterone is the primary male hormone that regulates sex differentiation, sexual development, spermatogenesis, and fertility. It has anabolic effects, including the development of skeletal muscle via protein synthesis, and it plays a role in the production of red blood cells. Testosterone levels tend to decline with age. (source)
Low total testosterone levels can stem from physiological factors related to the testes' function and the hypothalamus-pituitary-gonadal (HPG) axis, which regulates testosterone production. Additionally, nutritional factors such as inadequate intake of essential nutrients like zinc and vitamin D can also contribute to lower testosterone levels. (source, source, source)
Prioritize zinc-rich foods: Zinc intake has been shown to positively affect testosterone levels. (source) Zinc plays a pivotal role in enzyme activity which influences testosterone production. (source) Recommendation: C Recommendation: Consume at least two servings of zinc-rich food a day.
One serving example: Oysters (3 oz), Beef (lean cuts) (3.5 oz), Crab (3 oz), Pumpkin Seeds (¼ cup), Lamb (3 oz)
Train regularly: Consistent exercise is associated with increased serum testosterone. (source) Exercise can induce physiological stress on the body, which triggers the neuro-endocrine system to release certain hormones, including testosterone. (source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. This includes a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week and a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each resistance training exercise should be taken within two repetitions of failure.
Prioritize sleep: Fatigue is associated with low levels of testosterone. (source) A large percentage of daily testosterone release occurs during sleep, thus poor sleep may result in blunted release of this hormone. (source) Recommendation: Strive to get 8 to 10 hours of sleep for optimal recovery and adaptation.
Supplement with ashwagandha: Supplementation with Ashwagandha has been shown to increase testosterone levels. (source) High stress levels are correlated with decreased testosterone levels and ashwagandha has been shown to aid in the reduction of stress hormones including cortisol. (source) Additionally, ashwagandha interacts with the hypothalamic-pituitary-gonadal hormonal axis, influencing testosterone levels. (source) Recommendation: Supplement with at least 240 mg of ashwagandha daily.
Elevated total testosterone levels are normally considered a sign of good health. These levels can be influenced by physiological factors such as optimal testicular function and adrenal gland activity, both of which play crucial roles in testosterone production. (source)
Regular medical check-ups can help monitor levels and detect any potential issues.
