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When gonadotrophin-releasing hormone released from the hypothalamus reaches the pituitary gland, the pituitary gland releases luteinizing hormone, which travels through the bloodstream to the gonads. This luteinizing hormone in turn signals for the production and release of testosterone. In order to prevent the accumulation of excessive levels of testosterone in the body, increased testosterone blood levels act as a signal to the hypothalamus to suppress the production of gonadotrophin-releasing hormone.
In short, the regulation of testosterone is a well-oiled feedback mechanism. Increased gonadotrophin-releasing hormone leads to increased testosterone production, which decreases the production of gonadotrophin-releasing hormone. It might be helpful to imagine the simplified version of this process as a seesaw with gonadotrophin-releasing hormone levels on one end and testosterone levels on the other.
As you can probably tell, testosterone levels are an extremely important component to both physical and mental health. In adult males, testosterone levels naturally decline with age as shown in the graph below. Thus men that are middle-aged and older are more likely to notice the effects of low testosterone.
The most precise way to measure testosterone levels is to ask your doctor for a blood test. Your exact testosterone blood levels are only meaningful in the context of the rest of your body.
That being said, symptoms of low testosterone are pretty similar for all adult males. The common symptoms include the following:. If you think that you might have low testosterone, exercise, lifestyle, diet, and supplementation can all provide possible solutions.
Exercise For those with abdominal fat, weight loss is likely the most effective way to boost testosterone. In fact, obesity is the most reliable known indicator for low testosterone. This is because fat cells contain large amounts of an enzyme called aromatase, which converts testosterone into estrogen. Thus, by burning fat cells, the body is able to retain higher testosterone levels.
With higher testosterone levels, you will likely feel more energized and motivated to hit the gym forming a positive feedback loop for your health. Since increased muscle mass promotes testosterone production, high-intensity weightlifting is the recommended form of exercise. On the other hand, chronic endurance exercises, like running and cycling for hours, tend to lower testosterone and raise cortisol levels. Lifestyle Sleeping eight hours a day and avoiding excessive levels of stress are both important factors in maintaining healthy testosterone levels.
Another study found a link between increases in stress induced cortisol levels and an acute drop in testosterone levels. So, avoiding situations that induce excessive amounts of stress and going to bed early are both. Diet Diet is another often overlooked component of testosterone levels. Proteins, carbs, and fats are all important components of a diet that contribute to testosterone synthesis. There are other naturally occurring chemical compounds, apart from essential nutrients, that have demonstrated testosterone boosting properties.
The most effective of which include diindolylmethane, epimedium, laxogenin, and protodioscin:. Supplements Although most, if not all, of the ingredients found in testosterone boosting supplements can be attained through a specialized diet, the rareness of these ingredients can make it very difficult. Fortunately, there are quite a few dietary supplements that are jam-packed with testosterone boosting ingredients. For a wider selection, check out our collection of Natural Testosterone Boosters!
I hope you learned something new today. Feel free to leave a comment if you have any questions! Bernard, Marcel. Cumming, D C, et al. National Library of Medicine, Sept. Gauthaman, Kalamegam, et al. National Library of Medicine, Apr. Johal, Reggie. Kubo, S, et al. National Library of Medicine, July , www. Kunces, Laura. Leproult, Rachel, and Eve Van Cauter. National Library of Medicine, 1 June , www. Metcalf, Eric. Thomson, Cynthia A, et al.
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