Testosterone is a vital hormone for males and females alike, yet it is often highly misunderstood.
It helps to regulate and affects many vital human functions, and it is exceptionally important that you pay attention to your own levels. There are many undesirable characteristics that come from low levels.
NEGATIVE EFFECTS OF LOW TESTOSTERONE
- Decrease in muscle mass and strength
- Increase in body fat
- Decrease in athletic performance
- Decreased sex drive
- Fragile bones
On the flip side, having optimal levels (Male: 230-1000 ng/dL ; Female: 28-80 ng/dL) will create many desirable effects.
POSITIVE EFFECTS OF HIGH TESTOSTERONE
- Strength Gains
- Spike in Energy Levels and Endurance
- Shred unwanted Fat
- Increased libido
- Sexual health
“Testosterone is critical in male sexual behaviour and reproduction, but also has important beneficial effects on muscle mass and strength, adiposity, bone density, and vigour and well-being.”¹
TESTOSTERONE AND MUSCLE GAIN
This hormone directly stimulates protein synthesis, as well as causing growth hormone (GH) and insulin like growth factor (IGF) release to increase muscle growth. Creating an ‘anabolic environment’ in the body is essential for increasing strength. It also contributes to decreased fat mass.
TESTOSTERONE AND FAT LOSS
The more fat you carry, the more aromatase you produce, an enzyme that converts your testosterone into the female hormone estrogen. Dropping excess body fat will contribute to an increase in athletic performance, improve your power to weight ratio alongside creating a better hormonal environment in your body.
THE EFFECTS OF AGE
“Normal aging is associated with a decrease of testosterone levels by 1% to 2% per year.”²
As a rough rule, levels in men generally start to decline around the age of 30.
FACTORS THAT DECREASE LEVELS
Keeping levels high can be challenging. Numerous factors including stress, lack of sleep, alcohol, fat mass, over-training and the environment in which you live can result in a reduction in testosterone levels.
Chronically low caloric intake, coupled with intensive training, is a sure-fire way to tank your testosterone levels. Now this isn’t a recommendation to be shoveling excess calories from bad food sources in post workout, but eating more of the foods outlined later in the article will help.
COUNTERING FALLING LEVELS
So, what can you do to reverse this natural dip in levels? Luckily there are a number of effective ways, including natural testosterone boosters such as Alpha Wolf Nutrition, improving the quality and quantity of your sleep cycles and optimising your nutrition.
NATURAL TESTOSTERONE BOOSTERS
Alpha Wolf Testosterone Force X7 is made of purely natural ingredients. Bioperine® is one such ingredient and has the ability to increase the bioavailability of nutritional compounds. This helps to maximise absorption of the other nutrients found in Alpha Wolf Testosterone Force X7.
The all-natural ingredients consist of the following:
- Vitamin B complex
- Vitamin D
- Ashwagandha root/KSM-66®
- Maca root
- Panax Ginseng
- Shilajit Extract
- Longjack/Tongkat Ali
It is designed and manufactured in the U.S.A in a GMP certified and FDA registered facility.
With such a complex combination of ingredients, there are many ancillary benefits. For example, magnesium contributes to effective muscle recovery, Maca is great for increasing concentration and energy levels and Panax Ginseng helps to reduce inflammation and increase blood flow.
KSM-66® supplementation led to an 18% increase in levels as well as increased bench press and increased fat loss in one study.³
Shilajit Extract has been shown to increase testosterone by as much as 23.5%.∞
WHY SLEEP IS IMPORTANT FOR LEVELS
During waking hours common to both conditions (8 AM-10 PM), levels were lower after sleep restriction than in the rested condition…The effect of restricted sleep was especially apparent between 2 PM and 10 PM.Ω
FOODS THAT INCREASE LEVELS
- Testosterone metabolism is dependent on Zinc – Take a zinc supplement and increase zinc rich foods – pumpkin seeds, Oysters, ginger root, lamb chops, split peas, brazil nuts, spices, fresh herbs, sardines, almonds, walnuts, rye, oats, tuna, anchovies and haddock.
- B Vitamins – These support gene transcription, protein synthesis and energy production – Take a good quality B-Complex – in the active forms. Increase foods such as pulses, meats and seeds.
- Good fats – Some cholesterol is necessary for all hormone production. Eat more avocados, nuts, seeds, coconut products, oily fish. Only need to take a fish oil supplement if the diet is really lacking in these foods.
- Curcumin (turmeric) and other spices help lower inflammation caused by training and the environment – Increase consumption of spices in smoothies/marinades/meals or take a supplement
- Green tea; try drinking 5 cups a day, consider green tea extract supplement
- Use adaptogens and superfoods such as maca, ashwagandha powder and a T booster supplement like Alpha Wolf Testosterone Force X7 (link).
- Vitamin D – If you do not get a huge amount of exposure to sunlight or you work inside for the majority of the year take a Vitamin D supplement.
Now you know the negative and positive effects that testosterone can have on you and your performance, everywhere from the box to the bedroom, make sure that you are optimising your levels.
² “Longitudinal effects of aging on serum total and free testosterone levels in healthy men. Baltimore Longitudinal Study of Aging.” US National Library of Medicine National Institutes of Health
³ “Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial.” US National Library of Medicine National Institutes of Health
∞ “Clinical evaluation of spermatogenic activity of processed Shilajit in oligospermia.” US National Library of Medicine National Institutes of Health