To know your testosterone levels, you only need to ask for a blood test (and specify why, of course). You will get your results of free testosterone, total testosterone and bio-available testosterone.
Also, should you doctor require it, you will have your cortisol levels tested (stress hormone) and your estrogen levels (feminine hormone). This will be done in order to determine the health of your hormonal profile and find suitable solutions, if needed.
Testosterone is an androgenic hormone secreted by the testes and in smaller quantities, by the adrenal glands.
It is the main steroidal and male sex hormone – it is also found in women but in lesser quantities.
Testosterone – or T – plays a crucial role in sexual functioning and health in general. Over time, testosterone levels diminish. However, T levels can also be affected by other factors, among which tobacco, obesity, alcohol, stress, diabetes, certain diseases, etc. (1)
How to Know your Testosterone Levels Naturally?
If your suspect that your T levels are low, you may suffer from one or more of the following symptoms:
- You are not getting as many morning erections as before.
- Your libido and sexual desire are bordering on nonexistent.
- You have noticed that your ejaculations have lost volume.
- Your orgasms are less intense.
- Maintaining an erection is a struggle.
- You are often tired or sleepy.
- You have experienced a loss of concentration and mental acuity.
- Your memory doesn’t seem to be as sharp.
- You feel a bit low without reason.
- You have experienced more muscular pain and soreness.
- Your muscular mass and physical performances have diminished.
- You suffer from shoulder and back pain.
- You have put on weight suddenly and especially, around your waist.
- Your levels of “good” cholesterol (HDL) have lowered and the “bad” ones LDL have risen.
- Your lower body blood flow is worse or bad.
- You suffer from a cardiovascular disease.
- Your levels of blood glucose (sugar) are higher or you have developed a type 2 diabetes.
In other words, should you suffer from one or more of the symptoms, you should get a professional opinion to confirm whether you are indeed suffering from low T levels.
However, this should not prevent you from improving your lifestyle, regardless of the results. It never hurts to optimize healthy T levels and make sure that you will maintain them over time.
How to Boost your Testosterone Levels Naturally?
Once you know your testosterone levels, you should take more attention to your diet and physical regimen. Moreover, that’s even more important if your T levels are low or very low. There is many things that you can implement in your routine to improve T levels.
Nonetheless, to start with, you will have to reevaluate your diet and incorporate testosterone boosting foods.
To boost your T levels, make sure to eat these regularly:
- Cruciferous Vegetables: Or more commonly known as broccoli, cabbage, cauliflower, Brussels sprouts, bok choi (Chinese cabbage), etc… Cruciferous vegetables are brilliant sources of calcium, vitamins, potassium, magnesium, phosphorus, sulfur and two extremely important substances: glutaric acid and indole-3-carbinol. Two substances known to reduce excessive amounts of estrogen in the body.
- Fatty Fish: For instance, mackerel is an excellent source of zinc, a trace element that plays a major role in a sexuality. A zinc deficiency, no matter how small, can wreak havoc in our bodies and cause a reduction of T levels. To know more about the importance of zinc for sexual health and fertility, read this.
- Seeds: Flax and sunflower seeds are rich in essential fatty acids, major fats that are required for testosterone synthesis. Moreover, sunflower seeds have high quantities of vitamin E, selenium and zinc, a powerful pro-testosterone trio!
- Eggs: Despite the bad rep, eggs (organic though) are wonderful for our health. They contain every single essential fatty acid needed to man and are an excellent source of protein. If they are organic, you can indulge every day!
Also, to boost your T levels, you can take a natural supplement. Forskoline, Tribulus Terrestris, Maca, Tongkat Ali and Sarsaparilla are plants that can help you improve your T levels. Check this out, to know more.
In addition, specific nutrients like magnesium, zinc, selenium, vitamin D3, omega-3, carnitine, arginine can also improve testosterone synthesis, fertility and libido.
Still, before buying your supplements, you should consult your doctor and ask for a blood test. Especially with nutrients like zinc, an excess can result in disastrous consequences.
How to Boost and Know your Testosterone Levels – Tips
Ideally, your diet should contain 45% of proteins to boost your T levels (for a limited period – think a month or two maximum).
The quality of your fats is incredibly important. Prefer quality oils like extra virgin olive oil, cold-pressed rapeseed oil, organic coconut oil (high resistance to heat), organic butter and/or butter from grass-fed cows, ghee (for high temperature cooking), etc.
Also, nuts, seeds and avocados are brilliant sources of healthy fats and perfect for snacking!
If your lifestyle is rather sedentary, start exercising a bit more. You could try an activity that has always fascinated you. Give it a go and enjoy! Hiking is also an option for the nature lovers.
However, to optimize your T levels efficiently, weight lifting is without a doubt a great ally! (2)
If you are overweight or obese, weight loss will help you tremendously to have normal T levels. This article will help you find the most suitable diet to lose weight.
If you are a smoker, know that tobacco affects testosterone levels. So does, excessive drinking. Seriously consider stopping or diminishing both addictions.
Too much testosterone can also have consequences. Especially, if you have taken a synthetic testosterone. If you have one or more of the following symptoms, consult a doctor: an explosive temper or temper tantrums, violent outbursts, risky behaviors, etc.
You are now equipped to know your testosterone levels. It is now up to you, to improve your lifestyle to boost them and get your health in check! However, incorporate new changes progressively, do not go all in, it may not work.
Creating a new healthy routine is far more beneficial for your health and your testosterone levels, over time.
Continue reading us for more advice!
(1) Low Serum Testosterone and Mortality in Older Men. Gail A. Laughlin, Elizabeth Barrett-Connor, and Jaclyn Bergstrom J Clin Endocrinol Metab. 2008.
(2) Testosterone and cortisol in relationship to dietary nutrients and resistance exercise. Jeff S. Volek, William J. Kraemer, Jill A. Bush, Thomas Incledon, Mark Boetes. Journal of Applied Physiology. 1997.