While men also have small amounts of estrogen in their bodies, testosterone is the primary sex hormone that helps make men who and what they are. Maintaining proper levels of testosterone is important to male health. While most men experience declines in this essential hormone, many men don’t realize they’re suffering from Low-T until they’ve received blood tests prescribed by a physician.
There are ways for men to tap into this natural resource in their daily lives. It’s possible for men to harness its power to enjoy a better life; that includes having more energy, burning fat faster, getting a better night’s sleep, and being more productive at work.
Throughout the day, there are steps men can take to tap into the power of testosterone. That starts with the beginning of the day–fueling up to face the day.
There’s no good replacement for a proper breakfast. The body interprets sleep time as a period of starvation. That translates to a drop in the levels of leptin and insulin, which are important in helping the body turn food into fuel. That’s why having breakfast shortly after waking up is so important to maintaining a healthy hormonal balance.
Eating within an hour of waking up helps to get the leptin going. That lets your body know that things are okay and that there is not a famine. With increased leptin levels, hunger is decreased and energy expenditure increased.
What you EAT for breakfast matters, too. To have energy that lasts until lunchtime, a good breakfast is necessary. While it may be tempting to turn to an over the counter vitamin to supplement a quickly scarfed down toaster pastry, that is not the best course of action. What making the right breakfast choices really means is choosing foods that will produce a slow, steady increase in insulin rather than the sharp spike seen with sugary breakfast fare. A good choice for long-lasting energy is to combine protein and fiber-rich carbohydrates. Examples of this include cottage cheese topped with berries, tempeh with an egg white omelet in a whole wheat pita, or two scrambled eggs on a whole wheat English muffin.
After breakfast, it’s important to ramp up the fat-burning capacity. That means waking up the thyroid gland, which is responsible for regulating the metabolism. It controls the speed at which the body burns nutrients and fat stores. During sleep, energy demands are low so not much fat is being burned. That is why it is important for men to get the thyroid gland geared up early in the day.
A good way to get the thyroid ramped up for the day is an early morning run. This helps to rev up the metabolism, and it also helps to boost the mood by upping the brain’s production of serotonin.
By mid-day, testosterone levels begin dipping. Meanwhile, the hunger hormone ghrelin is on the rise. The need, of course, is for a healthy meal. It can also be a good time for a bit of strategy; if a meeting is needed, schedule a lunchtime one that takes advantage of the mental edge but low levels of aggression associated with this state.
As for what to order, turn to entrées that offer both protein and fat. Good choices the fit this bill include salmon and tuna. The reason to make this sort of choice is that, slow-digesting fat and protein mean feeling fuller for longer.
By mid-afternoon, a bit of fuzziness may set in. As Harvard Medical School has highlighted, testosterone may improve mental function. Lower levels of this important male resource can mean that memory worsens. In everyday life, that can mean a bit of forgetfulness. For those with Low-T, however, it can spell more significant memory issues.
For a quick boost, take a competition break. That can mean anything from a quick computer game, Sudoku, or a crossword puzzle. Whatever the choice, whether alone or against a competitor, the important thing is that the activity is challenging.
After work, it’s time to unwind. For those in a relationship, it is time also to bond. Watching a mushy romance movie will help increase progesterone levels; this will help with feelings of closeness.
To safeguard this important natural resource, males need to be careful of alcohol consumption. A few drinks a week is okay, but large amounts of alcohol can have negative effects.
“Alcohol use is associated with low testosterone and altered levels of additional reproductive hormones,” Dr. Mary Ann Emmanuele and Nicholas Emmanuele stated in a paper on alcohol and the male reproductive system. This is important to keep in mind when deciding how much to drink. Long-term consequences of too much alcohol can include Low-T, an increase in obesity, a decrease in muscle mass, poor libido, and other issues.
Wrap up the day with a plan to get enough good quality sleep. That means turning off the television, since its glare can interfere with the brain’s ability to produce melatonin–vital in sending the body the signal to sleep. So, instead of falling asleep to the television, make a point of unplugging completely. That means shutting down the computer, setting aside the smartphone, and turning off the television half-an-hour before bedtime.
Of course, even with doing all of these things throughout the day to tap into the natural power of testosterone, there can still be issues. Maintaining proper levels of testosterone is vital for male health, and it is also an important tool in a man’s anti-aging arsenal. Fortunately, there’s treatment.
While there are over the counter treatments, it is important to consult with a physician that specializes in testosterone and HGH therapy for men for the best course of action. Reputable hormone therapy clinics will have doctors trained in providing the right type of therapy to address your specific hormone needs.
Remember that every man is unique, so avoid one-stop-shops that offer one-size-fits-all testosterone or HGH therapy plans. Choose a hormone therapy clinic that offers one-on-one consultations and concierge style treatment plans to meet the specific requirements of your body. Your body, and mind, will thank you!