Naturally increasing testosterone can have many health benefits for aging men. Between the mid-30s and the age of 80, testosterone levels may decline to as much as 20 percent of youthful levels, according to "Life Extension Magazine." Low testosterone has many negative effects on overall health and wellness, even including increased mortality. By following some basic lifestyle, exercise and diet strategies, you can naturally boost your testosterone levels. Always consult with your doctor before changing your diet and exercise plan or taking any dietary supplements.
Significance
Testosterone levels decline sharply with age, according to the Life Extension article "Optimizing Testosterone Levels in Aging Men" by Paul D. Navar, MD. Low testosterone levels may contribute to obesity, heart disease, depression, muscle loss fatigue and cognitive decline. Moreover, the average male has much lower testosterone levels than his father due to the ever-present xeno-estrogens from plastics, pesticides and other chemical toxins, according to "Combat the Fat" author Jeff Anderson. Naturally boosting testosterone may help to slow the symptoms of aging and restore youthful levels of this important hormone.
Function
The principal male sex hormone, testosterone build muscle, burns fat, improves bone density, strengthens libido and boosts energy levels. The body produces testosterone when lutenizing hormone, or LH, releases from the pituitary gland and travels to the testes. Another important pathway for testosterone production involves the adrenal hormone DHEA, or dehydroepiandrosterone, which acts as a precursor to many hormones. DHEA, testosterone and DHT, or dihydrotestosterone align with receptors in various body tissues to do their jobs. Known as the hypertrophy hormone, testosterone promotes the maintenance and growth of muscles.
Misconceptions
Many associate high testosterone with professional athletes and bodybuilders who use anabolic steroids. The "roid rage" phenomenon suggests that high testosterone levels lead to aggression and instability. On the contrary, healthy testosterone levels help prevent depression and support cognitive function, says Navar. Only the abuse of synthetic testosterone analogs may lead to these unwanted behavioral side effects. The belief that old age must come with muscle loss, weight gain and decreased energy does not necessarily ring true. Youthful level of testosterone may be maintained with proper exercise, diet and supplementation with herbs or bioidentical hormone replacement therapy.
Benefits
The benefits of increasing testosterone cannot be overstated. Higher testosterone levels may improve heart health, body weight, body composition, mood and memory. For fitness enthusiasts who participate in recreational sports or resistance training, optimizing testosterone levels can make a huge difference in your performance. With higher testosterone levels you burn fat faster and recover from workouts in less time. Testosterone also naturally boosts the immune system, promotes healthy blood glucose metabolism and boosts energy.
Expert Insight
"Optimum Anabolics" by Jeff Anderson recommends increasing your intake of essential fatty acids like Omega-3, olive oil, peanut butter and other nuts or seeds. Monounsaturated and polyunsaturated fats acts as hormone precursors to testosterone production. Incorporating resistance training into your lifestyle also naturally boosts testosterone levels. According to "Xtreme Lean" by Jonathan Lawson and Steve Holman, squats, deadlifts and bench presses best trigger testosterone production. You may also consider supplements like DHEA, longjack, tribulus, forskolin, fenugreek and L-carnitine to further support testosterone levels, according to "Natural Anabolics" by Jerry Brainum and "Supplements 101" by Jim Stoppani, PhD.
References
- Life Extension Magazine; Optimizing Testosterone Levels in Aging Men; Paul D. Navar; July 2008
- "Combat the Fat;" Jeff Anderson; 2008
- "Optimum Anabolics;" Jeff Anderson; 2004
- "Xtreme Lean;" Jonathan Lawson and Steve Holman; 2005
- "Natural Anabolics;" Jerry Brainum; 2006
- "Muscle & Fitness Presents 2010 Edition: The Ultimate Supplement Handbook;" Supplements 101; Jim Stoppani, PhD; January 2010
