The Importance of Optimal Testosterone Levels
in Men and how to prevent severe declines through your training and
By Jonathan Kanevskiy
I find this topic very significant to all males, whether they are high-level athletes, an average man, or even a young males in their teens and 20’s, who is concerned with his health and performing both mentally and physically at his best. Testosterone plays a big role in behavior, disease prevention, physical strength, sexual activity, libido, endurance, recovery, growth and so on. Although, testosterone levels naturally decline as men age (steadily after ages 35-40), there are ways to prolong the effect and regulate healthy levels as time goes by. Studies have shown over the past few decades that testosterone levels in men have severely declined. Currently, there are more age-related diseases, cases of infertility, and depression than ever before occurring in men of younger ages! Especially with the obesity problem in the U.S. as well as other nations, more people have higher body fat levels which are shown to decrease testosterone levels and raise estrogen levels. This creates a hormonal imbalance which can lead to many potential illnesses, decrease muscle mass, increase body fat, and worsen brain and heart function. I wanted to share a few of many ways you can make sure your natural testosterone levels are as high as they can be no matter what age you are through your training and nutrition.
As stated above, stay LEAN! Do your best to prevent high body fat levels. I would say anything more than around 12%-15 %(max) is a bit excessive for males. A big problem that is getting worse and worse is that people abuse food and eat way more than their body can handle. It has sort of become a hobby or a recreational activity, sometimes even a stress-reliever. It is not uncommon to want to eat up a storm after having a bad day or feeling stressed out and tired. I’m not saying you shouldn’t enjoy your food (which you should), but it’s important to look at the “big picture” when it comes to your goals in fitness, health, longevity, etc. Food is nothing more than fuel for your body to survive and perform as efficiently as possible mentally and physically. Your body is a machine, and if you expect a good output or result from it, you need to make sure the input is just as good, if not better. Research has shown that men who were on diets that included high amounts of mono-saturated fats have significantly higher testosterone levels than those who do not. It is believed by researchers and scientists that mono-saturated fats have a direct effect on the testes. Foods like nuts, olives, olive oil, macadamia nut oil, and nut buttes are great sources of monounsaturated fat. Be sure to include plenty in your diet.
If you don’t already have a workout program that covers both the weight training and even some cardiovascular training, you should! It has been proven that weight training and incorporating heavy compound movements such as squats, presses, rows, and dead lifts increase testosterone in men. Higher testosterone will enable you to maintain and build on your strength. Overall physical training stimulates the body to release endorphins and raise testosterone levels. But don’t underestimate rest, recovery and sleep. If you train hard, intense, and often but do not leave enough time for your body to recover adequately between training sessions your circulating testosterone levels can go down by as much as 40% (results from a study by the University of North Carolina). Sleep is necessary to all people, but to athletes and bodybuilders it is ESSENTIAL. If you have any desire to increase your muscle mass and burn fat your testosterone levels must be optimal to do so, this is why it is important to get your sleep in and make the most out of your recovery from all your daily doings.
To wrap it all up… there has been a strong decline in testosterone in men in the past few decades. Men are becoming infertile younger and there is a widespread of age-related diseases than ever before. There are many reasons why that could’ve happened more and more people are overweight, clinically obese, and tend to lack personal care for their health through nutrition and exercise. In this advanced technological society, people are so preoccupied with computers and T.V. that there are almost no reasons to walk on your feet anymore. Optimal levels of testosterone in men are vital as they provide endless health benefits to the body. They can prevent many diseases and are shown to increase lifespan and longevity. It’s all about consistency, if you have the areas of nutrition, training, and recovery in check for a long period of time, you will most likely get leaner and have higher testosterone levels than if you didn’t. I hope my tips have helped you attain a better understanding on this matter and how you can better your natural testosterone production and make the most of your health.