The food we intake is directly related to the way we feel and how our body functions. It has been shown that a diet that has constant spikes in blood sugar affects not only your testosterone production but your cortisol (stress hormone) production as well. There is no doubt that stress is natural in life, and so is eating, why would you allow yourself to produce more stress because of what it is you are eating? Attempting to maintain a balanced diet is key. A balanced diet means that carbs are ok, yes you read that right, CARBS are ok, in moderation. Having a diet that avoids sugar spikes is balanced. A study was done where male subjects performed three intense workouts three days a week with monitored post gym meals. The post gym meal was either low or high in carbohydrates, testosterone was then measured. It was found that those who ate a lower ratio of carbohydrates saw a decrease in testosterone and an increase in the stress hormone cortisol, while those who ate an average intake of carbohydrates experienced no change in their testosterone-to-cortisol ratio.
Studies show that testosterone is mainly secreted and circulated throughout the male body during sleep. Disrupted or inadequate sleep negatively affects your hormonal balances. In one study, testosterone levels were measured in a sample group that experienced one week of 8-hour sleep duration, 11 nights of 10-hour sleep duration and 8 nights of 5-hour sleep duration. Testosterone levels were measured systematically throughout the experiment. The study concluded that testosterone levels continuously declined in the group with daily sleep restrictions. It is said that patients that are doing testosterone treatment experience better quality of the sleep that they do get. If you are someone that does not get regular sleep it is best that you come in to find out your testosterone levels.
Regular exercise is key to whole health wellness and an effective way to help maintain healthy testosterone levels. Numerous studies have shown that exercise involving endurance and weight training is the most effective way to stimulate the production of testosterone regardless of age. The same study shows that 45-60 minutes is the optimal amount of time to spend on any exercise session. We recommend that for whole health men exercise for at least 150 minutes a week at a moderate level or 75 minutes per week doing high-intensity workouts.
Stress is a natural factor of life. Learning techniques and tools to manage such stress allows for whole health to be possible. When we are not managing our stress our body naturally produces the hormone cortisol. Some of the effects if an increased level of cortisol in our body are vast and very negative. In cases of dieting and/or dramatically restricting your calorie intake, a decrease in testosterone and an increase cortisol may be observed on a physiological level. Further studies suggest that an increase in the stress hormone cortisol will hinder the production and secretion of testosterone. Balancing your hormones begins with balancing your mind. Taking time out to focus on your own goals, listening to your body and being mindful of how you feel is an important part of boosting or maintaining healthy testosterone levels.
The only way to know your testosterone levels is to test them and know if they are healthy or not. Once you know your levels you have the opportunity to monitor them should they be low. You CAN make your health a priority! Knowing your levels gives you peace of mind and the opportunity to make the necessary changes to regain your quality of life. Ready to make an appointment to check your levels?
Call our office at 817-345-0303.