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How Natural Factors Impact your Testosterone Levels

Although testosterone is typically associated with men, a conversation with your personal trainer in London should be enough to inform you that this hormone is crucial to both genders. When you’re searching for weight loss programs, or simply looking for ways to feel fitter, healthier, and happier, testosterone has a significant role to play. The right amount can:

  • Improve your sleep
  • Enhance your sex drive
  • Make you look and feel younger
  • Make you happier and more energetic
  • Help you to gain muscle and lose fat

Here, we’re going to take a look at how natural factors like body composition, exercise, and diet can all impact your testosterone levels.

What is Testosterone?

Testosterone is a hormone largely produced within the ovaries and testicles. As the most important male sex hormone, testosterone is often higher in men than it is in women. The amount of testosterone you have can impact a number of bodily functions, including:

How your Diet Affects Testosterone

What you eat has a huge impact on how you feel, how you look, and how well your body functions. Though many fitness gurus suggest eating foods that are low in fat, while maintaining an active lifestyle – brimming with workouts and exercise – this might not be the best option for those in need of a testosterone boost. The institute recommends that adults obtain 20-35% of their daily calories from dietary fat when at rest – which means that active people need a whole lot more.

On top of that, if you’re eating a sensible diet and exercising regularly, then you may need to focus on carbs to improve your testosterone levels. For instance, a study conducted in Northern Carolina found that, when eaten alongside daily exercise, low-carb diets reduced testosterone levels.

The problem here is that most studies suggest that calorie deficits of any kind can lower testosterone levels. However, you need to have a deficit if you want to lose weight. The important thing to remember is that you shouldn’t avoid any kind of calorie deficit – but instead lower your chances of accidentally staying in that deficit for a number of months or years at a time. Instead, look at how much energy you’re burning each day, and create a deficit that’s healthy for your needs.

How Micronutrients Affect Testosterone

We’ve already established that the foods you eat are important when you’re looking for the best way to lose weight, or how to reduce belly fat – but let’s look at this concept in slightly closer detail. Your body needs more than just “macros” if you want to perform optimally and remain healthy. In other words, beyond carbs and fats, you also need minerals, vitamins, and various other micronutrients.

When it comes to testosterone production, you’ll need to eat a diet that’s as rich as possible in micronutrients, from vitamin D, to zinc and magnesium. Deficiencies in these micronutrients have been seen to suppress the natural production of testosterone.

How Your Body Composition Affects Testosterone

Finally, keep in mind that it’s not just diet and nutrients that impact your testosterone level – but the exercise you do and your body composition as well. Research has shown that as levels of body fat begin to rise, testosterone in the human system can begin to fall, while estrogen increases – conducive to additional fat gain.

Make sure that you devote as much of your energy as possible to staying lean. This means building a muscular, athletic, and healthy frame through careful resistance training that helps to build muscle and optimise hormone production at the same time.

The Trouble with Testosterone

As we’ve already covered above, testosterone is a very important hormone – that plays many different parts within the natural functions of your body. Without the right amount of testosterone in your system, you could find that your quality of life suffers, along with your general performance and fitness.

Unfortunately, there aren’t really any quick fixes when it comes to improving testosterone levels. Instead, you need to work hard over time, and keep the right tips in mind, including:

  • Get plenty of sleep
  • Exercise regularly with resistance training
  • Stay lean
  • Balance your macro and micronutrients with nutritious foods
  • Eat enough calories

Marc Dressen
Personal Trainer London

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