What is testosterone?
Testosterone is a Steroid hormone Mainly made in the testicles in men and in smaller quantities in the ovaries and adrenal glands in women. It belongs to the Androgen group of hormones and plays a crucial role in regulation:
- Muscle mass and strength
- Fat distribution
- Bone density
- Mood and cognitive function
- Sexual development and libido
Although it is most often associated with male health, testosterone in both sexes is important for maintaining Metabolic health, intellectual sharpnessAnd Physical vitality.
Functions of testosterone in fitness and health
1. Muscle growth and protein synthesis
Testosterone improved Muscle hypertrophy By increasing Muscle protein synthesis and activation of satellite cells that are essential for the repair and growth of muscles after resistance training (Herbst & Bhasin, 2004). Higher testosterone levels are connected to higher profits slim body mass And Strength.
2. Fat distribution and metabolism
Low testosterone can contribute to this Increased body fatespecially visceral fat. Studies have shown that testosterone therapy in poor men can lead to poor people Reduced fat mass And Improved insulin sensitivity (Grossmann et al., 2018).
3. Libido and sexual health
Testosterone is a key controller of sexual desire, erectile functionand general reproductive health. Low values
4. Cognitive performance and mood
Optimal testosterone levels are better connected Memory, focus and emotional stability. Low testosterone is connected to symptoms of Depression, irritabilityAnd Brain fog (Zarrouf et al., 2009).
5. Bone health
Testosterone helps with maintaining Bone mineral densityReduction of the risk of fractures and osteoporosis, especially when men get older.
Signs and symptoms of low testosterone (hypogonadism)
The symptoms can vary depending on the age, but can include:
- Reduced muscle mass and strength
- Increased body fat (especially around the stomach)
- Low libido or erectile dysfunction
- Chronic fatigue or low energy
- Depressive mood or irritability
- Difficulties to concentrate
- Reduced bone density
A blood test total and free testosterone The mirrors are the primary method of diagnosing low testosterone.
What causes testosterone deficiency?
Common factors are:
- Aging (natural decline begins by 30 years old)
- Chronic diseases (e.g. diabetes, obesity, liver or kidney disease)
- Medicines (e.g. corticosteroids, opioids)
- Stress and sleep deprivation
- Pituitary disorders
- Testicular injury or operation
How to increase the testosterone level in a natural way
1. strength training and HIIT
Strength trainingparticularly composite movements Such as squats and crusades can be significantly Increase testosterone. High intensity interval training (HIIT) also increases the hormone performance.
2. Sleep optimization
Aim at 7–9 hours of high quality sleep per night. Testosterone is generated in deep sleep stages. Chronic loss of sleep can reduce the values
3 .. healthy fats and balanced diet
Diets rich Monoon -eyed and saturated fatsTogether with sufficient protein and micronutrients (zinc, vitamin D), hormone production support. Avoid extreme calorie deficits and processed foods.
Cover the best foods in a testosterone supporting diet
| Eat | Keyfish | To use |
|---|---|---|
| Oysters | zinc | Supports the testosterone synthesis |
| Egg | Vitamin D, cholesterol | Hormone precursor |
| Fatfish (salmon, mackerel) | Omega-3S, vitamin D | Anti -inflammatory, supports t |
| Leaf green (spinach, kale) | magnesium | Supports free testosterone |
| olive oil | Monus unsaturated fat | Connected to higher testosterone |
| Avocados | Healthy fats, vitamin E | Hormone balance and antioxidants |
| Brazil nuts (moderation) | selenium | Supports sperm health and testosterone |
4. Stress management
Chronic stress increases Cortisolthe testosterone suppressed. Mindfulness, meditation and balanced training burdens help to alleviate this.
5. Weight management
Due to an increased aromatase activity (testosterone in estrogen), obesity is heavily connected to lower testosterone levels. Losing fat can of course restore the hormonal balance.
Medical treatment options
In clinical hypogonadism, doctors can prescribe:
- Testosterone replacement therapy (TRT) About injections, gels or patches
- Clomiphene citrate or Hcg To stimulate endogenous production
- Lifestyle interventions in connection with medical therapy
TRT should be guided by a licensed health service provider and regularly monitored Cardiovascular, prostate and hematocritritis.
Testosterone myths exposed
Testosterone causes aggression.
There is hardly any evidence that physiological standards of testosterone in healthy people cause aggression. The myth is probably based on the abuse of anabolic steroids that contain supraphysiological doses.
Only men need testosterone.
Women also require testosterone on libido, bone health and intellectual clarity, although in lower amounts than men.
High testosterone is always better power.
Extremely high values
Diploma
Testosterone is a Vital hormone For general fitness, strength, metabolism and mental well -being in men and women. The understanding of his role, the recognition of signs of imbalance and the measures taken by proactive steps to maintain healthy values
Scientific references
- Herbst, Kl & Bhasin, S. (2004). Testosterone effect on the skeletal muscle. Current opinion in clinical nutrition and metabolism, 7 (3), 271–277.
- Grossmann, M., et al. (2018). Testosterone therapy in men with metabolic syndrome and type -2 diabetes. Diabetes fatty and metabolism, 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.
- R. Leproult & E. van Cauter (2011). Influence of 1 week sleep restriction on the testosterone level in young healthy men. Jama, 305 (21), 2173–2174.
- Vesper, HW & Bhasin, S. (2021). Testosterone measurement in the clinical laboratory. Endocrinology and metabolism clinics, 50 (3), 487–499.
