estosterone is just as important for ladies as it is for men. The only difference is that men make a lot more of it. It helps us build muscle mass, decrease body fat, and helps us get energy back. Today we’re discussing what is so important about Testosterone, how we are losing testosterone on a daily basis, and what can we do to increase Testosterone?
Where is Testosterone made? (2:45)
Most people know that 95% of testosterone for men is made in the Testes and women make it in the ovaries. The other 5% is made in the adrenal glands. A lot of people want to know what we actually make Testosterone from, and that is Cholesterol. This is why we have a large emphasis now to eat good fats and cholesterol. That is the core of where our hormones come from.
How is Testosterone made? (05:27)
The Hypothalamus gland is the mother of all your hormones. This gland responds to messages from your body about what is going on in your life, like needing energy. The Hypothalamus will send a message to the pituitary gland which releases hormones. This causes a chain reaction releasing hormones down to your testes. From there your testes trigger the creation of Testosterone. Once you make testosterone, it is released into the blood system, and the testosterone gets used. If you don’t use that Testosterone, the body sends a message back up to the hypothalamus to send more or stop production based on your needs.
The idea that we are losing testosterone because of age is not accurate. Granted, as we age our body works differently, but this is a simple law of supply and demand. There are a few big items that are causing us to lose testosterone as we age.
Optimal Levels vs Normal Levels of Testosterone (8:14)
People often ask what is an ideal level of testosterone? What does the doctor look at to determine your testosterone levels? 375 to 1200 ng/dl are considered “normal” by doctors, however that normal can be determined by a group of 100 people ranging from 20-100 years old. Those numbers don’t mean they are optimal for you and your age.
Testing for Testosterone (11:54)
You can get tested by your doctor or order a test online for $50-150. You can test this through blood work or saliva for “total testosterone.” However, there is a more functional marker we want called “Free Testosterone.” The total testosterone shows how much is going to be available in the bloodstream, the free gives us the total testosterone available in our tissues and organs.
If you don’t want to do lab work involved and are a guy, one way to see if you have optimal levels is see if you have a morning erection when you wake up. If you find you are not getting a morning erection on a regular basis, that may indicate a combination of not getting enough sleep, too much stress, or your testosterone is going down.
What causes of low Testosterone? (13:22)
The most important thing I can share with you is that the #1 cause for lower testosterone is sugar and carbohydrates, especially in the 40-60 age group. Even if you don’t eat sweets, this includes sugar from carbohydrates and alcohol. We need to be getting plenty of sleep for testosterone production, but if you have sugar, alcohol, or carbohydrates before bed, you are raising your blood sugar, which raises insulin. The more insulin you have leads to less testosterone in your bloodstream.
- Stress stops testosterone as well (17:04) We don’t necessarily eliminate stress completely from your life, but the key is your ability to adapt to stress. When we have prolonged stress, you increase a stress hormone called cortisol, the fight or flight hormone. Cortisol triggers the release of sugar, the insulin response, and then decreases testosterone. If you are using cortisol and sugar for energy, you don’t need testosterone. If we don’t manage stress this will continue to decrease our testosterone.
- Sleep (19:14) As mentioned, you make 95% of your testosterone in your sleep. Sleep is a critical part for getting your testosterone levels up. Sleep is one of the most important tools for recovering. Try to get 7-8 hours of sleep per night.
- Processed Foods (21:01) Managing sugar and carbs are important, but one of the bigger reasons for big hormone changes is due to chemicals we put in our body that our endocrine system deals with. It can’t keep up with all the processed foods. We need to get back to basics, eating organic food and drinking water.
- Medications (23:13) As I mentioned earlier, we make testosterone from cholesterol, but the hormone drug Statin definitely down regulates your hormones. You have less cholesterol because your doctor told you to stay away from foods like steak and eggs, but also have to take a medication to keep your cholesterol down. I am not saying this is a cause, but this is definitely a correlation.
How do we increase our testosterone naturally? (25:16)
There is not a magic pill. It is all about a multifaceted approach. If you incorporate several of the different things I am about to give you, you are absolutely going to increase your testosterone naturally.
- Diet (25:55): Let’s go high fat, because again that has the good cholesterol. Eat eggs because they are also high in b-vitamins, cholesterol, easy to absorb. Your red meat is fine to eat as well. While keeping high-fat, you should maintain a low carbohydrate diet. If we let our body burn fat as fuel you can build muscles much easier!
- Getting a good night’s rest (27:33) Go to bed at the same time every night, even if it means you need to stare at the ceiling. Get rid of cellphones from the bedroom. Make sleep time sacred time. You’ll have the mental energy and focus to get everything done, but you need a good night’s sleep to start.
- Stress adaptation (28:26) If you are constantly on the move, having meditation in your life you probably will benefit by creating a stillness practice. If you are always moving you don’t make your testosterone. You are going to become out of balance. Just doing the lab work and taking bio-organical hormones won’t fix these problems.
- Exercise (29:49) First, you have to be active and move your body. High intensity interval training is one of the best ways to create a demand in your body for testosterone. Additionally, I also recommend pushing your muscles with intensity one time a week, like sprinting to maximize your amount of testosterone production. If you really want to take it to the next level, don’t carb-up before a workout. Using carbs and sugars from a pre-work out shake will be what you take the energy from. Instead, work out on an empty stomach or while fasting. This is one of the best proven strategies to increase testosterone and growth hormone. Once you run out of the sugar in your body, it will learn to burn fat for fuel.
Supplements to recommend (33:12)
Even with the best diet there you will still be deficient in key nutrients. We can work on a few key things like Magnesium and Zinc since people are very deficient in these. Vitamin D is a hormone that we use and don’t get enough. If you are low in Vitamin D you can also get out in the sun. You should also have some adrenal support which I use ashwagandha and rehmannia. Grass-fed whey protein with all the essential amino acid is a great way to feed the muscles to break down and increase testosterone, and maybe my favorite herb for this is called tribulus. There is a specific strain produced in Bulgaria that works, and I order this through a company called Mediherb.
In Summary (36:06)
To increase your testosterone, integration is key. How you move, eat, and sleep all together make it really simple for you to increase your testosterone on a daily basis. If you have enjoyed this, or think of someone would benefit from listening to this please share this!