Men have significant control over their testosterone production, which can be influenced by factors such as body weight and substances in plastics. A healthy testosterone level is linked to reduced disease risk, increased libido, and improved quality of life. Recognizing signs of low testosterone is vital, as it can lead to health issues like cardiovascular diseases. Lifestyle changes, including exercise, a balanced diet rich in specific foods, and proper body posture, can naturally boost testosterone levels without medication. Avoiding plastics that disrupt hormonal balance is also recommended for optimal health.
The following content is published by Focus online*
Every man has significant control over his testosterone production, which can be increased or decreased based on various factors, including having a beer belly or the presence of substances in plastics.
Lower Risk of Disease, Enhanced Libido & More Quality of Life
Frank Sommer, an andrologist, urologist, and president of the German Society for Men and Health, emphasizes the importance of maintaining adequate testosterone levels—not just for longevity, but to enrich daily life. Testosterone undeniably contributes to a better quality of life for men.
There are several ways to boost testosterone production, such as engaging in physical activity and incorporating specific foods like oats and broccoli into the diet. Surprisingly, even posture can have an impact.
It is essential for men to maintain a sufficient testosterone level. This hormone, primarily produced in the testes, is linked not only to masculinity and potency but also promotes muscle growth and fat loss. Higher testosterone levels are associated with increased life expectancy.
Recognizing Testosterone Deficiency: What You Need to Know
It’s often unnecessary to conduct a blood test to determine if testosterone levels are low. Various signs and symptoms can indicate a testosterone deficiency, such as:
Men with reduced testosterone levels face a heightened risk for cardiovascular diseases, including heart attacks and strokes, as well as metabolic disorders like diabetes.
Testosterone production typically starts to decline around the age of 35. The normal range is between 12.4 to 30 nanomoles per liter of blood serum (depending on the laboratory’s testing method), decreasing by roughly one percent each year afterward.
Increasing Testosterone Levels Naturally: No Medications Needed
Medications can effectively counteract a significant testosterone deficit, but testosterone replacement therapies may lead to side effects like increased body hair and weight gain. An alternative is to enhance the body’s natural production of testosterone through lifestyle adjustments, explains Frank Sommer. Specific strategies can notably elevate the biologically active testosterone in the body.
Not all testosterone molecules circulating in the bloodstream interact with cells to exert their effects; two proteins, albumin and SHBG (sex hormone-binding globulin), inhibit the male hormone. Consequently, it’s essential that a testosterone test measures not only the hormone level but also the binding proteins, albumin and SHBG. With these three metrics, urologists or andrologists can calculate biologically active testosterone, which should exceed 0.074 nanomoles per liter.
Note: For certain hormonal disorders, such as prostate cancer, different rules apply regarding testosterone levels. Depending on the treatment, testosterone, considered the ‘fuel’ for cancer, may be entirely depleted from the body.
An 8-Point Plan for Higher Testosterone
1. Interval Training
Interval training is recognized as one of the most effective methods. Frank Sommer, who has conducted numerous studies in this field, suggests incorporating exercise as the primary measure to enhance biologically active testosterone production. He recommends engaging in alternating strength and endurance training, such as running, for 20 minutes three times a week, potentially raising testosterone levels by 40 percent.
Alternatively, the 3x3x3 program, specifically devised for men in their prime by Sommer, includes three fitness exercises performed for three minutes on three different days of the week.
However, overtraining can result in diminished testosterone levels. For instance, marathon runners may possess well-developed leg and glute muscles, yet still exhibit low testosterone.
2. Reduce Belly Fat
Men with a waist circumference exceeding 94 centimeters should aim to lose weight. This is because fat deposits around the waist can convert testosterone into the female hormone estradiol through the enzyme aromatase, leading to further weight gain and decreased libido.
3. Consume Fewer Calories in the Evening
Mild fasting can positively affect testosterone levels. According to Frank Sommer, daily caloric intake ultimately matters, but avoiding carbohydrate-rich foods, like white flour and sugar, in the evening can significantly boost morning testosterone levels.
4. Prioritize Vitamin D
A direct link exists between low vitamin D levels and reduced testosterone. While the precise mechanism through