You need testosterone - "T" to build muscle, but how much? And what if your testosterone is low and needs increase? The answers and beyond them, in the next article

What is testosterone?

Testosterone is the main androgen or male sex hormone. Androgens control the development of male characteristics and their maintenance. Testosterone is produced in the testicles and is responsible for the development of the male genital organ and testicles, the appearance of pubic and facial hair, and the deepening of the voice during puberty. Testosterone also controls muscle growth, bone strength, sex drive and sperm production.

How much testosterone is needed?

The "normal" range of testosterone in the bloodstream is extremely wide and may vary significantly from one man to another. A man's testosterone levels are highest at the age of 20, begin to decrease at the age of 30, and gradually decrease by a percentage - two per year after the age of 40, but testosterone deficiency can occur at any age.

How do you know if your testosterone levels are low?

Symptoms include reduced sex drive, difficulty developing and maintaining an erection, enlarged breasts, reduced muscle mass, less body hair, irritability, exhaustion and bone fragility.

"Testosterone deficiency is considered to be the most common hormonal disorder in men, affecting one in every 200 men," says Dr. Carolyn Allen, an endocrinologist and medical consultant in andrology from Australia. "But men who regularly suffer from low testosterone levels don't always recognize the problem because they don't know the normal situation."

If you suffer from one or more of the symptoms mentioned above, ask your doctor for a test for testosterone deficiency. The doctor will check the testosterone levels in your body, and it is better that you do it early in the morning, during the hours when the testosterone levels are the highest.

What can be done in a situation of low testosterone?

"There are several options of substitutes," says Ellen, "pills, bandages, gels and injections that have an effect for a period of several weeks to several months, and implants inserted under the skin."

All types of testosterone replacements require a doctor's prescription, which will help you choose the method that best suits your personal needs. "Long-term implants and injections have an effect for several months, so you don't have to deal with them too often," explains Ellen, "Products such as gels, bandages, creams or other relatively new products, adapted for use in the armpits, are intended for daily use and provide stable testosterone levels , although not as high as when using injections or transplants. The absorption of the pills is not perfect, but for those who are looking for a small increase in testosterone levels, they may definitely be suitable."

And what about a condition of excess testosterone?

If it seems to you that the source of your nerves on the road or your impatience at work is due to excess testosterone, you are probably wrong, because naturally, it is rare to produce excess testosterone. "It's almost impossible to assume that a man will produce excess testosterone at a level that will cause a problem," says Ellen. However, men with higher than average testosterone levels may derive various health benefits from it. Researchers at the University of Pennsylvania in the US analyzed the health records of military personnel and found that those who had slightly higher than normal testosterone levels tended to have lower blood pressure and a reduced risk of heart problems. On the other hand, they were more involved in risky behaviors, suffered injuries, drank excessively, smoked and suffered from sexually transmitted infections.

It is important to know that regular strength training may increase testosterone levels by almost 50%.

What exactly is the story of steroids?

Many bodybuilders gain muscle by taking anabolic steroids that mimic the effects of testosterone. Anabolic processes lead to tissue growth and increase in muscle mass. However, taking steroids may reduce natural testosterone levels. and even paralyze him. "If men take external testosterone (in the form of steroids) they are harming their natural ability to produce testosterone and create sperm," says Ellen.

The bad news doesn't end there. Steroids have a wide range of negative side effects, such as testicular shrinkage, inability to achieve or maintain an erection, prostate enlargement, high blood pressure and cholesterol, increased risk of heart and liver disease, baldness, acne, insomnia, and psychological effects such as aggression, violence and depression . In addition, in Australia, steroids are illegal without a doctor's prescription, due to their range of side effects.

How can you increase testosterone levels naturally?

- weight lifting

Regular strength training may increase testosterone levels by nearly 50% but not all training works equally. Complex exercises such as squats, chest presses and back presses (a weight lifting exercise performed while lying on a bench) that use large muscle groups will result in higher testosterone levels.

- Do not overdo the training

Researchers at the University of Northern California found that men who exercised excessively and did not allow themselves enough rest had lower levels of testosterone at the level of 40%. Make sure you get enough rest between workouts and don't train the same muscle groups day after day.

- Do not overdo protein consumption

In a study conducted at the University of Pennsylvania, it was found that men who had high protein levels in their blood had low testosterone levels. For an average person who is not particularly active, make sure not to consume more than 1 gram of protein per kilogram of your body weight every day, so if you weigh 85 kg, you should not consume more than 85 grams of protein per day. For an active person in the gym, make sure to consume about 2 grams of protein per kilogram of your body weight.

- Take care of your health

Several factors related to your lifestyle may have a large effect on your testosterone levels. "In the last study we conducted, we examined the testosterone levels among old men who remained very healthy, and found that they did not suffer a significant decrease in testosterone levels," says Ellen. "Unlike women, who all experience menopause, men who remain healthy into old age do not have to experience a decrease in testosterone with age."

- Lose weight

Excess body fat increases estrogen levels, which may reduce testosterone in your body. A person with a height of 1.80 who carries about 15 extra kg on his body, may accelerate the reduction of his testosterone in 10 years. "Avoiding fat is the most important factor in maximizing testosterone levels," says Ellen.

- Reduce alcohol consumption

Two large studies conducted at Harvard Medical School in the late 1970s suggested that alcohol, and in particular excessive drinking, lowers testosterone production. Limit your alcohol consumption to one to two glasses a day.

– Sufficient sleep

A study conducted by the University of Chicago Medical Center found that men who slept less than 5 hours a night for a week suffered from low testosterone. Because of this, it is recommended to make sure to sleep for 7-8 hours every night.

- Stop smoking

As if anyone needed more reasons to quit smoking, smoking wreaks havoc in the male hormone arena as well. "Smoking significantly lowers testosterone levels".

– Morning sex

An erection increases testosterone levels, and since testosterone levels are naturally highest in the morning, you'll have a double advantage in morning sex.

- Reduce stress

Chronic stress related to work or financial situation may significantly lower testosterone levels, so it is necessary to ensure that anxiety levels remain under control. Regular exercise, a healthy diet and adequate sleep are all key factors in reducing stress.

– Eat healthy fats

Men who eat more fat enjoy higher testosterone levels, but stick to healthy fats, such as the monounsaturated fats found in fish, nuts and olive oil. These healthy fats have a positive effect on testosterone levels.