What is testosterone and what is it for

Testosterone is the main sex hormone. In men, it plays a key role in the formation of sperm cells, as well as influencing the development of bone and muscle tissue. In women, testosterone is also produced, but in small quantities — it helps in the distribution of adipose tissue, promotes the maturation of the follicle during ovulation, and regulates libido.

For women the critical factor is not a decrease in testosterone (there is already little of it), but an increase — this leads to increased body hair growth, gain of muscle mass and problems with the menstrual cycle.

In men, a severe drop in testosterone levels is usually associated with serious illnesses that require expert treatment. Temporary and medium decline is often due to stress, inactive lifestyle and poor diet. Symptoms include irritability and insomnia, increased sweating, baldness, obesity, decreased muscle mass, and impotence.

Also, men do have a «midlife crisis» — a kind of analogue of the female menopause. During this period (usually after 40 years), the level of testosterone production drops, and the body becomes less active.

Fans of the England national team.

What to do to raise testosterone levels

If there is a severe testosterone deficiency, you need to see a doctor, who will conduct an examination and prescribe medication. If the decrease in the hormone is small, you can stimulate its production at home. The following set of measures is best for this purpose:

1. experience regular physical activity. It is best to carry out power trainings and to work with limiting weights (about power trainings read here).
2. Normalize your emotional state. Cortisol, secreted in stressful situations, blocks the production of testosterone.
3. Adjust the diet and lose excess weight. Ideally, switch to a proper diet (more details here) and watch your GI content (protein, fat, carbohydrates). Large amounts of carbohydrates give you a spike in insulin, which suppresses testosterone production. The best way to lose weight and raise testosterone is a low-carb diet or keto diet (read here).
4. Adjust your sleep. Various sleep disturbances slow the production of male hormone (about sleep rules — here).
5. Sunbathing and taking vitamin D, a systemic element for testosterone production.
6. experience regular physical activity. It is best to carry out power trainings and to work with limiting weights (about power trainings read here).