What are some things that come to mind when you first hear the word ‘testosterone’? Muscles? Men? Maybe even aggression?
The truth is, testosterone is much more than that and plays a role in the hormonal health of both men AND women. Testosterone benefits include healthy energy levels, an efficient metabolism and is important for overall hormonal balance.
If you’ve been feeling a little off recently – more tired, unmotivated or moody than normal, there’s a chance that low testosterone levels may be the cause.
Checking your hormone levels can be the first step to gaining back your energy and motivation. Today we’re doing a deep dive into testosterone and testosterone benefits.
Here’s what we’ll go through:
- Signs of low testosterone
- Testosterone benefits for men
- Testosterone benefits for women
- Balancing testosterone benefits holistically
What Is Testosterone?
Before we talk about testosterone benefits for men and women and some signs of low testosterone, let’s start with the basics.
Testosterone is a hormone that is naturally made in the body. It is best known for its role in male development and reproductive health and promotes the development of masculine characteristics such as increased muscle and body hair.
However, testosterone is also found in lesser amounts in women and testosterone benefits go far beyond puberty and physical traits. Testosterone also supports your:
- Mental focus
- Energy production
- Muscle strength
- Bone health
Testosterone can fluctuate depending on your lifestyle and diet so it’s important to know which signs indicate low testosterone when it comes to balancing your hormone health.
5 Signs Your Testosterone May Be Low
Unsure whether your symptoms are a result of low testosterone? If you feel like you’re missing out on those testosterone benefits, we’ve got you covered. Here are five questions that may indicate low testosterone levels and a hormonal imbalance:
1. Do you constantly feel tired?
Hormonal imbalances are often the culprit when it comes to feeling overly tired. Low testosterone is no exception and can leave you feeling fatigued, no matter how much rest you’re getting.
2. Do you feel a lack of motivation or mental drive?
Testosterone is often associated with feelings of ambition and working towards your goals. If you’ve been feeling uninspired recently, it could be linked to low testosterone.
3. Is your sex drive low or disappearing?
It’s normal for your sex drive to rise and fall, especially for women throughout their cycles. But if you’ve noticed that your sex drive is consistently diminishing, it may be time to test your hormones.
4. Are you noticing decreased muscle tone or strength?
Have you been going to the gym and working out regularly but not seeing much improvement? If you’re eating enough protein, a lack of testosterone could explain why you’re not seeing results.
5. Do you feel down or irritable for no reason?
Mood swings are usually a red flag for hormonal imbalance. Looking after your mental health means checking your hormone levels!
If you’re been experiencing two or more of these symptoms, testing your hormones can help you find the root cause of your discomfort. Working with a hormone expert can help to minimize your symptoms and get your energy levels back up!
Want to know what it looks like when your hormones are in balance? Let’s take a look at some testosterone benefits for men and women.
Testosterone Benefits For Men
Having high testosterone benefits men in vital ways and helps them feel:
- Strong
- Alert
- Motivated
- Emotionally stable
Additional testosterone benefits also include physical endurance and recovering quickly after physical activities and injury. And yes, testosterone benefits have also been linked to the bedroom and include a healthy sex drive and better performance.
On the other hand, low testosterone or a hormonal imbalance can cause uncomfortable symptoms such as low energy, brain fog, stubborn weight gain and a lack of motivation.
Testosterone Benefits for Women
When it comes to testosterone benefits for women, this hormone often flies under the radar. But testosterone also plays a key role in women’s hormones, just on a smaller scale.
Similarly to men, women with healthy testosterone levels experience:
- More stable moods
- Improved mental clarity
- Stronger libidos
- Better endurance during workouts
- Stronger muscles and bone density
If you’re feeling off and experiencing symptoms such as constant fatigue, low libido or poor muscle growth (after putting in time at the gym), it might be time to look at your testosterone levels.
Holistic Ways to Support Your Testosterone
Before considering hormone replacement therapy, it’s important to support your testosterone levels through lifestyle and diet. Here are five of our favorite ways to balance your testosterone so you can start enjoying those testosterone benefits once again!
Prioritize Your Sleep Quality
Your body produces the most testosterone while you’re asleep so getting enough sleep each night is crucial. Aim for 7-9 hours of sleep each night and try to be in bed by 11pm to support your natural circadian rhythm. If you’re looking for ways to wind down before bed, try:
- Dimming the lights
- Reducing screen time and turning on ‘red light/dark mode’ on devices
- Creating a bedtime playlist with soothing or meditative music – try listening to music in 528Hz, a frequency that decreases cortisol and promotes healing
- Reading or doing a jigsaw puzzle before bed
Train Smarter, Not Harder
Building muscle is one of the key testosterone benefits of working out. A great way to do this is through strength training which helps to increase testosterone levels naturally. But overtraining can have the opposite effect. Give your body time to heal between sessions and listen intuitively to what it needs.
Optimize Your Diet For Testosterone Benefits
Your hormones rely on your diet and the nutrients you consume. Eating a balanced diet that is low in processed foods and high in protein can help to unlock those testosterone benefits. Try to include these foods into your daily diet:
- Healthy fats (avocados, olive oil, nuts)
- Quality proteins (grass-fed meats, wild fish, legumes)
- Crucial minerals like zinc and magnesium (oysters, nuts)
Our registered dietitian nutritionist can help you optimize your diet to support your hormones and minimize your symptoms!
Reduce Your Stress
Stress, especially chronic stress, interferes with testosterone levels and diminishes your testosterone benefits. Try to reduce the amount of stress in your life by practicing daily habits that support your nervous system. Some ideas include:
- Breathwork or medication
- Yoga or going for a walk
- Spending time in nature
- Reducing screen time and overstimulation
Minimize Toxin Exposure to Maximize Testosterone Benefits
Endocrine disruptors are chemicals that disrupt your hormones and reduce testosterone benefits. They’re present in many household products and items including personal care products, plastic products and processed foods.
It can be difficult to avoid these altogether but reducing their presence in your life can have a positive impact. Check the list of ingredients before buying a product and avoid food packaged in plastic, especially when reheating.
Test Your Hormones At Oak Park
Your hormones can be a source of confusion. Symptoms can be uncomfortable and it can be difficult to pinpoint the root cause of it all.
That’s why doing a complete hormone panel can give you the answers you’re looking for. You’ll be able to experience testosterone benefits like more energy and better mental clarity once your hormones are back in balance!
Synergy Integrative Health and Wellness can help you optimize your hormone levels through consistent care, dietary changes and health coaching.
Want to optimize your testosterone levels and get back to feeling those testosterone benefits? Book in a consultation today and start your healing journey now!