What is testosterone?
Testosterone is a steroid hormone Mainly produced in testicles in men and in smaller quantities in ovaries and adrenal glands in women. It belongs to Group of androgen hormones And plays a crucial role in regulation:
- Muscle mass and strength
- Distribution of fat
- Bone density
- Mood and cognitive function
- Sexual development and libido
Although it is most often associated with male health, testosterone is important in both sexes to maintain Metabolic health, mental sharpnessAnd physical vitality.
Testosterone functions in physical form and health
1. Muscle growth and protein synthesis
Testosterone improves muscular hypertrophy by increasing Muscle protein synthesis and activation of satellite cells, which are essential for muscle repair and growth after resistance training (Herbst and Bhasin, 2004). Higher testosterone levels are associated with higher gains Lean body And strength.
2. Distribution of fats and metabolism
Low testosterone can contribute to Increase in body fatespecially visceral fat. Studies have shown that testosterone therapy in deficient men can lead to Reduction of fatty mass And Improvement of insulin sensitivity (Grossmann et al., 2018).
3. Libido and sexual health
Testosterone is a key regulator Sexual desire, erectile functionand global reproductive health. Low levels can reduce libido, an impact on fertility and cause fatigue.
4. Cognitive performance and mood
Optimal testosterone levels are associated with better Memory, concentration and emotional stability. Low testosterone is linked to symptoms of depression, irritabilityAnd brain fog (Zarrouf et al., 2009).
5.
Testosterone helps maintain bone mineral densityReduce the risk of fractures and osteoporosis, especially as men age.
Signs and symptoms of low testosterone (hypogonadism)
Symptoms may vary depending on age but may include:
- Reduction of muscle mass and strength
- Increase in body fat (especially around the abdomen)
- Low libido or erectile dysfunction
- Chronic fatigue or low energy
- Depressed mood or irritability
- Difficulty concentrating
- Decrease in bone density
A measuring blood test Total and free testosterone Levels are the main method for diagnosing low testosterone.
What causes testosterone deficiency?
Common factors include:
- Aging (natural decline begins around 30 years old)
- Chronic diseases (for example, diabetes, obesity, liver or kidney disease)
- Drugs (for example, corticosteroids, opioids)
- Sleep stress and deprivation
- Pituitary gland disorders
- Injury or testicular surgery
How to naturally increase testosterone levels
1. Force training and HIIT
Strength trainingespecially compound movements as squats and lifts of earth, can considerably Boost testosterone. High intensity interval training (HIIT) also increases the hormonal output.
2. Sleep optimization
Target 7 to 9 hours of quality sleep per night. Testosterone is produced during deep sleep stages; Chronic sleep loss can reduce levels to 15% (Leproult & Van Cauter, 2011).
3. Healthy fats and balanced diet
Regimes rich in monounsaturated and saturated fatsAs well as adequate proteins and micronutrients (zinc, vitamin D), support the production of hormones. Avoid extreme calorie deficits and processed foods.
The best foods to include in a testosterone support diet
| Food | Key nutrients | Advantage |
|---|---|---|
| Oysters | Zinc | Supports testosterone synthesis |
| Eggs | Vitamin D, cholesterol | Hormonal precursor |
| Fatty fish (salmon, mackerel) | Omega-3, vitamin D | Anti-inflammatory, supports |
| Green leafy (spinach, kale) | Magnesium | Supports free testosterone |
| Olive oil | Monounsaturated fats | Linked to higher testosterone |
| Lawyer | Healthy fats, vitamin E | Hormonal and antioxidant balance |
| Brazil nuts (moderation) | Selenium | Supports the health of sperm and testosterone |
4. Stress management
Chronic stress increases cortisolwhich deletes testosterone. Mindfulness, meditation and balanced training charges help to alleviate this.
5. Weight management
Obesity is strongly linked to lower testosterone levels due to increased aromatase activity (converting testosterone into estrogens). Fat loss can naturally restore hormonal balance.
Medical processing options
In case of clinical hypogonadism, doctors can prescribe:
- Testosterone replacement therapy (TRT) via injections, gels or patches
- Clomifen citrate Or HCG To stimulate endogenous production
- Lifestyle interventions in collaboration with medical therapy
TRT must be guided by an approved health care provider and regularly monitored for Cardiovascular, prostatic and hematocrit risks.
Demystified testosterone myths
Testosterone causes assault.
There is little evidence that the physiological levels of testosterone cause aggression in healthy individuals. The myth probably stems from the abuse of anabolic steroids, which involve supraphysiological doses.
Only men need testosterone.
Women also need testosterone for libido, bone health and mental clarity, although weaker than men.
High testosterone is equivalent to better performance.
Extremely high levels from external sources can cause health problems, including infertility, liver dysfunction and heart disease.
Conclusion
Testosterone is a vital hormone For global physical form, strength, metabolism and mental well-being in men and women. Understanding your role, recognizing signs of imbalance and taking proactive measures to maintain healthy levels – throughout the lifestyle, nutrition or medical support – can considerably improve quality of life and sports.
Scientific references
- Herbst, KL and Bhasin, S. (2004). Testosterone action on the skeletal muscle. Current opinion in clinical nutrition and metabolic care, 7 (3), 271–277.
- Grossmann, M., et al. (2018). Testosterone therapy in men with metabolic syndrome and type 2 diabetes. Obesity and metabolism of diabetes, 20 (1), 2–15.
- Zarrouf, FA, et al. (2009). Testosterone and depression: systematic review and meta-analysis. Journal of Psychiatric Practice, 15 (4), 289–305.
- Leproult, R. and Van Cauter, E. (2011). Effect of a week of sleep restriction on testosterone levels in healthy young men. Jama, 305 (21), 2173–2174.
- Vesper, HW and Bhasin, S. (2021). Measurement of testosterone in the clinical laboratory. Clinics of endocrinology and metabolism, 50 (3), 487–499.
