TESTOSTERONE, the elixir for man!
It’s without a doubt the most important hormone in a man’s body.
Testosterone is a steroid hormone from the androgen group, along with other male sex hormones including dihydrotestosterone (DHT) and dehydroepiandrosterone (DHEA).
All steroid hormones have a similar chemical structure because of their derivation from cholesterol (cholesterol is essential for the production of these hormones).
Testosterone, is instrumental in male development, health and function, playing a leading role in male secondary characteristics…basically, making a man behave, look and function….like a man.
Testosterone is primarily produced and secreted into the bloodstream from the testes (~95%) with smaller amounts secreted from the adrenal glands.
Like many other functioning systems in the body, a cascade of signalling pathways occurs to allow for testosterone to be produced. The body doesn’t just simply produce it continuously. It will only produce it when the body thinks its required.
The body is an exceptionally efficient machine and therefore, only actions functions when necessary.
Firstly, your hypothalamus in the brain which acts as the brains signalling core notices that your testosterone levels are not where they should be.
It then releases hormones that signal your pituitary gland (also located in the brain) to release two key hormones, luteinizing hormone (LH) and follicle- stimulating hormone (FSH).
These two hormones travel to the testes to begin the testosterone production process, LH facilitates the production of sperm, while FSH facilitates the production of testosterone through the conversion of cholesterol.
Once testosterone is produced in the testes its then released into the bloodstream, circulating the body ready to work its stuff!
This is called ‘free testosterone’ or bioavailable testosterone, in its free form, ready to bind to receptors (androgen receptors) to initiate its beneficial properties. Only free testosterone can bind to androgen receptors!
These receptors are located all over the body, lots of different cells, tissues, proteins and enzymes have androgen receptors.
For example, in muscle tissue, when we lift weights (at an appropriate load and intensity to cause minor muscle damage) these androgen receptors are “turned on”, when free testosterone binds to these androgen receptors in your muscles it increases the rate of muscle protein synthesis (muscle growth).
Unfortunately, once released, over 90% of free testosterone is automatically used up immediately!
Approximately, only 0.5-3% of circulating testosterone is bioavailable.
Hence, the more circulating free testosterone around the body the better!
We need as much circulating free testosterone as possible to allow it to bind to specific receptors to initiate muscle growth! As well as perform its range of other beneficial functions. Including;
As discussed above, testosterone is the primary hormone responsible for initiating muscle growth when it binds to androgen receptors in muscle tissue that have been “turned on” as a result of an effective weightlifting routine designed to cause micro damage to the working muscles.
Previous studies have explored the role of testosterone on muscle growth. Firstly, studies have identified that when administered to men, testosterone was able to increase muscle strength and lean mass in a dose dependant manner, i.e the higher the dose of testosterone, the greater the effects.
A study conducted in 2006 examined whether suppressing testosterone production (blocking the body’s production of testosterone) would prevent gains in strength in 26 Adult male subjects following an 8-week strength training programme…..
The results of the study proved what the examiners hypothesised…. when testosterone is turned off, muscle cannot be built.
Men, naturally have around 8-10 times the circulating levels of testosterone compared to women! This is why a man’s physiology is generally characterised as having more muscle mass, increased strength, endurance, less fat mass and increased bone strength.
However, unfortunately for us modern men, because average population levels of testosterone in men are so low across the western world… at over 20% reduction in the last 20 years !
Today’s classification of “normal range of testosterone” is a fraction of what it once was in men of the past.
The environment we live in today; food packaging, plastics exposure, chemicals exposure, a sedentary lifestyle and the western diet have all drastically diminished the average Joe’s testosterone levels.
Generally, after the age of 30, we can expect a yearly decline in testosterone levels of 1%, obviously lifestyle, activity level, environmental factors etc could accelerate this value.
For this reason, It’s incredibly important to take the necessary steps to increase your testosterone levels!
It’s now considered that blood levels of between 270-1070ng/dl are normal…Rather, let’s say, “modern normal” for total testosterone. Really, it needs to be above 400-600ng/dl !
Free testosterone levels should be between 0.30-1.0 nmol/L. Or higher
Before we explore how to optimise your testosterone levels lets discuss why……..
Low testosterone is becoming more and more prominent in men across the whole western world.
Have you not noticed how just about all men are out of shape?
Have you not noticed that most young men in their late teens and early 20’s look either weak and fragile or overweight?
These years in a man’s lifetime are supposed to be their hormonal prime!…Testosterone levels peak in your early 20’s.
Here’s how you’ll tell…..
If you experience any of these signs or symptoms regularly it could well be because of low testosterone levels. My advice would be to get your levels checked!
1) LIFT WEIGHTS- Lifting weights raises testosterone levels by as much as 40%. Lift weights for x4 days of the week.
2) Be more active, try to exercise daily
3) Eat the right foods- eat plenty of quality protein and essential healthy fats. Don’t avoid cholesterol or other fats..your body produces sex hormones from cholesterol
4) Get 8 hours of quality sleep every night!
5) Stop drinking alcohol. Alcohol supresses testosterone synthesis (production)
6) Decrease stress (make relaxation time for yourself)
7) Lower your body fat % (Stay lean)- men with higher percentages of body fat have lower levels of testosterone.
8) Have cold showers
9) Have more sex
10) Cut down on sugars, vegetable oils, junk food!
You will feel like a NEW MAN…
A WARRIOR
TAKE CONTROL
Stay Well!
TheLakesCoach