Even if you do not believe it, so is the male sex hormone testosterone in every way the tip of the scale of success and takes differently than you may suspect, influence on your entire life. It is all the worse that there are so many myths and half-truths circulating around the subject of testosterone, which sometimes led to quite strange excesses and unfortunately still lead. Not least because of this fact, we would like to introduce you to this essential hormone in the following article and to show you a way to naturally optimize your own testosterone levels.
Influence of the testosterone level on the organism
A healthy testosterone level is one of the biggest factors influencing the well-being and interplay of countless metabolic processes. On the other hand, a too low testosterone level can lead to serious disorders of the organism, of which to date you were certainly the least aware. In addition to the fact that a healthy testosterone level is incessant for muscle growth, the sufficient presence of the hormone also has some other natural benefits. These advantages include increased self-esteem, which is of great importance not only for sports but also for everyday life. Closely interwoven with this aspect is the self-confidence drive to achieve success and progress in the professional career. A third non-negligible aspect is ultimately the subconsciously emitted dominance, which opens you in many situations of your life the one or the other door, and that, without you have to put in this regard, even a bit of aggressiveness to the day. While optimal testosterone levels promise many benefits, a deficiency will have at least as many serious disadvantages, affecting both your physical and mental health. The testosterone deficiency makes itself felt in terms of psychology, especially on the basis of low self-esteem and long-lasting lack of motivation and listlessness. Physically, this affects first and foremost your capacity for recovery and, of course, your libido. Other issues that are particularly relevant to athletes are the increase in body fat, the reduction of muscle mass and sleep disorders.
Different forms of testosterone
When testosterone is commonly talked about, it is often forgotten that in detail there are three different variants of the hormone that are equally needed in the organism for other processes. On the one hand, there is a variant that is bound to the transport protein SHBG. This form is inactive, so to speak, which in plain language means that it can not initiate any cellular processes on its own. On the other hand, there is a much more responsive form of the hormone, which is only loosely bound to the protein albumin and thus can be actively used by the organism. This aspect is responsible for the fact that this form is also associated with the bioavailable testosterone, such as the so-called free testosterone. The latter form has the strongest impact on your organism and affects almost every single process on the biochemical level, including muscle growth, kidney activity, and the proper functioning of the central nervous system. What seems a bit complicated at first glance, however, is in practice much simpler, because in summary can be assumed that the bioactive forms of testosterone have an anabolic effect, which, as various studies by US scientists prove, the catabolic effects of Stress hormone cortisol superimpose. An optimal testosterone level accordingly leads to the promotion of force and mass. Unfortunately, the proportion of bioavailable testosterone usually only accounts for just over 50 percent of total testosterone, from which a healthy man synthesizes between 2.5 and 11 mg a day in the testes and adrenal cortex. About 30 to 45 percent of this is due to the inactive SHBG-bound form, 50 to 68 percent to the loosely bound albumin, and ultimately only just over 2 percent to free testosterone.
The optimal testosterone level
As we approach testosterone levels, as well as the percentage distribution of the different forms of the hormone, it almost inevitably raises the question of how to define optimal testosterone levels in practice. According to scientific studies, the testosterone level of men between 18 and 89 years should be between 250 and 1100 ng / dL. It is obvious that such a statement is unsatisfactory because in this context no detailed statements can be made. The following study-based listing should therefore provide you with an indication of how your testosterone levels should actually develop. Testosterone levels (total) 20-29 years - 278-906 ng / dL 30-39 years - 300-830 ng / dL 40-49 years - 280-700 ng / dL at an average of 539 ng / dL 50-59 years - 240-630 ng / dL at an average value of 499 ng / dL 60-69 years - 210-540 ng / dL with an average value of 502 ng / dL 70-89 years - 170-490 ng / dL Free testosterone 20-39 years - average of 10.75 ng / dL 40-49 years - 7-26 ng / dL 50-59 years - 5-22 ng / dL 60-69 years - 5-19 ng / dL Bioavailable testosterone 20-29 years - 83-257 ng / dL 30-39 years - 72-235 ng / dL 40-49 years - 61-213 ng / dL 50-59 years - 50-190 ng / dL 60-69 years - 40 -168 ng / dL
5 tips to optimize testosterone levels
Now that you know what types of testosterone there are and what their influence is in both the positive and the negative terms, it is time to conclude by highlighting some of the aspects that will help you optimize your testosterone levels. 1 - Avoid too large energy deficits A study shows that total testosterone levels fall if an excessive energy deficit is maintained over a longer period of time. The scientists involved in the study found that daily calorie intake should be no more than 20 percent below the amount of energy that the human body needs to maintain mass. 2 - Consume healthy fats In any case, to optimize your testosterone levels, make sure you cover 25 to 30 percent of your daily energy needs with fats. However, it should be noted that these should be predominantly healthy fatty acids. For example, polyunsaturated fatty acids are found in salmon, tuna, walnuts, and pumpkin seeds, whereas monounsaturated fatty acids are found predominantly in olive oil, avocados, sesame oil, and peanut butter. 3 - Take more carbohydrates than protein to you It has been proven that diets that consume fewer carbohydrates than protein can cause your testosterone levels to drop significantly. So if you want to optimize your testosterone levels, a 2: 1 ratio between carbohydrates and proteins is recommended in your daily diet. 4 - Add supplements Of course, in the dietary supplement industry there is a lot of fuss about testosterone, but that does not mean that there are actually any products on the market that have been shown to affect testosterone levels. One such product is fenugreek, which is able to increase the level of free testosterone in the organism. In addition, estrogen inhibitors such as Diindolylmethane (DIM) can influence the testosterone concentration to the positive. Other products that can be considered effective include D-Aspartic Acids (DAA) and Extract of the Earth's Burzeldorn, which naturally supports libido and testosterone levels. 5 - Watch for Vitamin D3 and Zinc Although it may not have occurred to you yet, both the zinc and vitamin D3 deficiencies are a major driver of the drop in testosterone levels. Therefore, you should ensure that you meet your daily nutrition requirements in the case of vitamin D3s, make sure that sufficient sunlight is absorbed. To be on the safe side, it is also recommended to take a corresponding multivitamin.
