The Key to Good Testosterone Levels

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What is the key to good testosterone levels?

Testosterone is the male sex hormone needed to help regulate many different processes in the body, including libido, bone and muscle mass and strength, growth of facial and body hair, erectile functioning, red blood cell production, and energy and mood. Many factors can affect a man’s testosterone levels; here are four important points I talk about with all male clients:

1️⃣ The first set of organs affected by obesity (in both men and women) is the reproductive system. In men, it affects production of sperm, both in quality and motility. I’ve met many a man who, with his wife, is suffering the pains of infertility issues and the problem lies with him, not with her.

2️⃣ Then of course, there’s the “performance” issue. Fat-/obesity-related medical conditions such as high cholesterol and insulin resistance can impact sexual performance, which in turn impacts desire because increased body fat in a man leads to more 𝘴𝘦𝘹 𝘩𝘰𝘳𝘮𝘰𝘯𝘦 𝘣𝘪𝘯𝘥𝘪𝘯𝘨 𝘨𝘭𝘰𝘣𝘶𝘭𝘪𝘯𝘴 (SHBG) in the system. SHBG binds to testosterone, which means there’s less of the sex hormone left to handle the demands of a normal sex life.

3️⃣ There’s also the issue of “male menopause” – andropause – a term which 99.9% of my male clients never heard of until I mention it (although, of course, every man has heard of menopause!). Hormone production and testosterone levels decline gradually (about 1% a year from mid-30’s onward), and the effects (changes in sexual function, energy level or mood) tend to be subtle and might go unnoticed for years. But the one sign that cannot be missed in an overweight man is the physical change of swollen or tender breasts (𝑔𝑦𝑛𝑒𝑐𝑜𝑚𝑎𝑠𝑡𝑖𝑎). This is because visceral fat produces a form of estrogen and, just as women do, men have estrogen receptors in the breast cells.

4️⃣ Not getting enough sleep can decrease testosterone levels, but it’s likely not the only cause of that decrease: A lack of sleep can also worsen other health conditions that might affect testosterone. Sleep disorders including a decrease in sleep quality, inadequate sleep duration, disruption of circadian rhythm, and sleep breathing disorders such as sleep apnea can all negatively affect the testosterone production cycle and result in decreased testosterone production, and consequently decreased blood testosterone levels.

Overall, the key to good testosterone levels, throughout a male’s various stages of life, is without a doubt . . . a healthy weight, minimal visceral fat.