Low testosterone levels can lead to fatigue, brain fog, lowered sex drive, and loss of lean muscle mass, but testosterone levels can actually be reversed with positive lifestyle habits.
The Macho Hormone
In men and women, puberty signals the body to increase testosterone production, resulting in the changes most often associated with this part of the aging cycle: deeper voice, hair growth, development of secondary sexual characteristics, and increased sex drive.
Testosterone continues to play a role in the body’s development beyond the changes experienced during puberty, as the hormone stimulates an increase in bone density and the development of lean muscle mass as well as physical strength.
As a result, testosterone plays an important function in the ability to maintain a high fitness level throughout one’s life, which is why identifying abnormally low levels is so important.
What Low T Looks Like
After the onset of puberty, testosterone will continue to increase until around age 30. After this, men begin to produce a decreasing amount of testosterone over time. The average individual can expect a decrease of about 1% per year from age 30 onward.
While it is normal to expect some decrease in testosterone with time, feeling a sudden lack of interest in sex, increased fatigue, and low muscle mass in one’s 30’s and 40’s is a telltale sign of abnormally low testosterone.
Unfortunately, “Low T” symptoms are commonly attributed to other diseases like depression, diabetes and coronary heart disease. If you suspect you might have low testosterone, it’s important to talk to your doctor about your symptoms and potential treatments.
Treating Low T
While testosterone gels and testosterone shots can be used to directly, and artificially increase testosterone levels, nutrition and lifestyle interventions are side-effect free options.
Foods to avoid include phytoestrogen rich foods like soy and flaxseed. Excess alcohol consumption can also increase estrogen levels while inhibiting testosterone so cut back or quit drinking altogether.
Testosterone boosting foods include Brazil nuts (selenium), oysters (zinc), and grass-fed beef (saturated fat), so be sure to eat these foods often.
Lifting weights is another surefire way to give your T levels a boost, so don’t be a stranger to the gym.
If you supplement, use a high quality non-hormone based product. Our Natural Force Alpha Strength optimizes natural testosterone production without harmful side effects.
While some drop-off in testosterone production is to be expected with age, proper diet, exercise, and attention to overall health can help ensure that your muscle mass, sex drive, energy, and testosterone levels remain optimal throughout your life.
Editor’s Note: This article was originally posted September 2016 and has been completely revamped and updated for accuracy and comprehensiveness.
Also published on Medium.