The body weight can shift significantly during the day because of what you eat or drink, your lifestyle, or rather, how active you are. The metabolic rate of your body also influences the fluctuation in numbers. That is why, many dieticians or gym trainers suggest that you check your weight around the same time every day, which is usually in the morning hours. The reason is- people tend to lose a good amount of weight overnight when they are inactive!

A good sleep routine and the quality of sleep have a lot to do with shedding that extra fat from the body overnight. Good sleep leads to the healthy functioning of all the systems in the body, removes toxins, improves metabolism, and thus contributes to weight reduction.

In this article, you will learn about how much weight you lose overnight on average, why and how does the body shed weight when you are asleep, and how to incorporate good sleeping habits for long-term weight management.

How Much Weight Do You Lose Overnight On Average

The body loses a lot of calories in the night when you are asleep. The main reason is that, when you are in an inactive state, your vital organs like the brain, heart, lungs, etc. need more energy to function. Higher energy means more calorie usage. Therefore, when in sleep, you can, on average, lose up to 3 to 4 pounds. You can see this change when you stand on the weighing scale first thing in the morning.

However, remember that this weight reduction is temporary and for you to burn the body fat significantly for long-term weight management, you will have to follow a healthy, low-calorie diet, get proper sleep, and a regular workout routine.

The weight doesn’t stay in one place throughout the day. Even one good meal during the day can tip the numbers forward when you stand on the scale. Even if you just gulp down a couple of glasses of water or fresh juice, you will notice a change in your weight. If you are one of them maintaining a log book, then it is probably best to stay away from the weighing machine after a meal if you do not want to get disheartened.

Now let’s understand what causes weight loss overnight.

Reasons You Lose Weight Overnight

It may be confusing to understand how you lose weight at night because when you are asleep, your body’s metabolic process decreases. The digestion thus slows down yet you shed a few pounds! This is how-

Losing Water Weight

Whenever the body retains extra water inside and causes the weight to tip forward a bit, then that is the ‘water weight’. (It is important to note that we are not talking about chronic water retention because of kidney problems or other health issues). Now, on average, the body of an adult person has about 55% to 60% water, which accounts for a significant portion of the weight. We tend to lose the extra water overnight contributing to weight loss through:

● Sweating
● Urination Process

Through Sweating:

People tend to sweat in the night while they are asleep. On average, if the temperature is around 85°F, the body releases around  200 ml of sweat on 7 to 8 hours of sleep. However, this can vary depending on the temperature of the room. If the days are more hot and humid, it can lead to sweating. This leads to losing a good amount of water from the body and in return you lose the water weight.

Aside from that, during work out, you sweat as your body produces heat and on days of intense workouts, the sweating may be more during the night when you sleep. Sweating also depends on your body’s natural temperature, ability to produce sweat, and the food you eat throughout the day, especially the night before sleeping.

For example, some people who eat a lot of spicy food may tend to sweat more than others. The reason is spices like cayenne pepper, or black pepper can lead to thermogenesis and increase the metabolism. When you sleep, the body uses the water inside to cool down by sweating. Many people may also have a naturally heated body and tend to produce more sweat waking up some pounds lighter.

Sweating at night can also be the result of various health conditions like hypertension, blood pressure, or the side effects of some medications, etc.

Through Urination

When the body breaks down the food and drinks we consume throughout the day, it may lead to urinating. This leads to losing a certain portion of water from the body. Many people get the urge to urinate in the middle of the night. Various factors influence the rate of urination in the night like age, health condition, weight of the body, and what you eat and drink during the day. When you advance in age, the body tends to produce more urine. Because the body does not absorb this, it needs to be out which contributes to weight loss overnight.

Carbon Loss

The normal level of carbon dioxide present in the blood of an adult is about 23 to 30 mEq/L which makes up about 21 pounds in an average adult body. When you breathe, the body takes in oxygen and exhales carbon dioxide as a part of the natural process.

As you exhale every time, a few molecules of the carbon escape along with one extra oxygen atom. While this may seem extremely negligible, you breathe in and out hundreds of times in the night releasing carbon dioxide which accounts for a significant amount of carbon loss. This in turn supports the weight loss process overnight.

Various Health Conditions

There are certain health conditions that can cause you to lose weight rapidly. For example, Hyperthyroidism is a condition caused by a hyperactive thyroid gland. In this, the body produces excessive levels of thyroxine and triiodothyronine hormones. These hormones are important for proper metabolism in the body but high production can adversely affect weight loss, palpitation, etc. People suffering from this may suddenly notice a significant dip in their body weight overnight.

Some of the common symptoms include increased heart rate, drastic weight loss, change in the body’s metabolism, increased appetite, and excessive sweating among others. Do not hesitate to visit a doctor and get yourself tested in case you experience any of these.

Importance Of Sleep Quality And Sleep Duration In Weight Loss

When aiming to lose weight, two main areas that most people focus on are workout and diet. But what many people often ignore is sleep. Weight Loss has a direct correlation with your sleeping quality. Lack of sleep or poor sleeping habits can result in significant weight gain or even difficulty in shedding pounds.

An adult should, on average, sleep 7 hours or more every night in order to maintain good health. This, in turn, will assist in proper weight management. A study has shown that a shortage of sleep, or people who sleep for 5 hours or less have higher chances of suffering from type 2 diabetes, heart issues, and obesity.

When you are sleep deprived, the various hormones in your body start acting differently thus causing an imbalance. Hormones like ghrelin and leptin, which are responsible for regulating the appetite increase the food cravings if you do not sleep well, and you start eating more. In addition to that, irregular sleeping habits make you inactive and reduce your physical activity throughout the day. This in turn affects the metabolism, causes fatigue, and an unbalanced diet leading to weight gain.

That is why, if you are trying to lose weight then one of the important things that you must consider is following a good sleep routine.

How To Improve Sleep Routine To Support Long-Term Weight Loss

Here are a few things that you can do to improve the quality of your sleep as a part of weight loss management:

Make a schedule and follow it: Oftentimes, sleep deprivation can be the result of an improper sleep schedule. That is why it is extremely important to make a schedule of your sleep and stick to it. You need to monitor your sleep and your daily tasks and create a balance between the two.

Ensuring that you complete your everyday work during the day so you can stick to your sleeping time will help you improve your sleep quality. Going to sleep at the same time regularly (preferably early), and sleeping for 7 hours or more is a key to losing weight.

Turn the lights off: Creating a bedtime ambiance will help in improving the quality of sleep. So when you go to sleep, make sure to turn the light off or dim them so it doesn’t cause a distraction to your body and mind. The Melatonin hormone in the body is responsible for the sleeping cycle and is sensitive to light. The light coming from LEDs, the sun, and various other sources can, therefore, affect melatonin functioning leading to disturbance when you are sleeping.

Switching off the lights also includes the lights from electronic gadgets like mobiles and laptops. The blue light coming from these electronics hinders sleep quality in a big way which is why it is best to turn off all these devices before going to bed.

Relax your mind: You cannot sleep well unless your mind is clear of thoughts and stress. So including some relaxation techniques like drinking camomile tea, listening to a podcast, music, meditation, or sleep-related breathing exercises prove to be effective in calming down the mind. This then offers a good sleep aside from making it much easier to fall asleep.

Keep your body and the surroundings cool: Your body’s temperature and most importantly the temperature of the room you sleep plays a crucial role in how well you sleep. Drinking water before bed and eating soothing food at night can keep your body cool. As for the room’s temperature, keeping it cool on a warm day can prevent sweating and restlessness and help you sleep better.

Studies show that the ideal temperature for sleeping tight at night is around 65 to 70 degrees Fahrenheit, although this can vary slightly from person to person.

Conclusion

The bottom line is, your body can lose some weight through the night when you are asleep. You tend to shed up to 3 or 4 pounds of weight as a part of water weight (through urination and sweat), and carbon loss when you breathe.

However, it is very important to understand that long-term weight loss is directly linked with good sleeping habits and this can be done by following a routine and a healthy lifestyle. In addition to that, if you want to maintain consistency in your weight, you will have to exercise on a regular basis and follow a healthy and low-calorie diet.

Frequently Asked Questions (FAQs)

How much weight can I lose overnight?

While it depends from person to person as to how much weight is shed in the night, on average, you may lose up to 4 pounds while sleeping.

Which is the best time for weighing yourself?

The best time to consult your weighing machine is in the morning. This is the time you will get an accurate number because your body has shed a few pounds overnight, undergone digestion, and has a clean system before you start your day again.

How can I lose weight easily?

Losing weight can be challenging but following a disciplined schedule with a strict, low-calorie diet and regular exercise, can make your weight loss journey easier. Some people who struggle with losing weight may also consider taking weight loss supplements to pace up the process.

Is there a relationship between weight and sleep?

Sleep and body weight definitely go hand in hand. As mentioned in the article above, lack of sleep or low-quality sleep can lead to a significant gain in weight. If you have a goal of losing weight long-term, then increasing the quality of sleep will make a huge difference.

Let’s find out how testosterone is associated with dizziness, what’s the connection between them, what can you do about it, and more.

Can Low Testosterone Cause Dizziness- What’s The Connection?

Yes, testosterone drop or deficiency can lead to dizziness. While the exact reason for this may need more research, our brain has androgen receptors that bind testosterone. This means testosterone can have a significant influence on the emotional state, mood swings, reasoning, lack of sleep, and focus which in turn has a major impact on the quality of life.

Stress is one of the most heard symptoms of testosterone that arises as a result of poor quality of life, sleeplessness, bad mood, etc. Experts say that high levels of stress can lead to dizziness which forms a strong relation of this symptom with testosterone.

There is another compelling study from 2019 that shows a correlation between testosterone and concussion symptoms which also includes dizziness. The cross-sectional evaluation was conducted by closely analyzing concussion symptom history reports of more than 3500 professional football players. Researchers found that there is a direct association between concussion symptoms including dizziness with low levels of testosterone and erectile dysfunction.

Athletes with a history of concussions in the head as a result of injuries during the game reported low testosterone and improper sexual functioning which means a dip in testosterone can potentially cause dizziness.

To understand the possible relationship between low testosterone and the feeling of lightheadedness, We decided to investigate further into the various factors that might be causing this. Here’s what we found.

Underlying Causes Of Dizziness

Earlier we discussed how testosterone affects various activities of the brain and that low testosterone can thus slow down certain functions leading to high levels of stress, and lightheadedness in severe cases.

Digging deeper into the available data associated with dizziness and testosterone we found two major ways in which testosterone deficiency may make you feel dizzy-

Fatigue

One of the frequently observed symptoms of low testosterone, fatigue can make you sluggish and drain your energy levels drastically making you weak. In fact, in severe situations, it affects the body and mind so much that you may even start feeling dizzy and lose your balance.

Now, it is understandable that fatigue can make you tired. However, while in other situations taking good rest would have likely helped, if the reason behind this is low testosterone, then regulating and restoring its levels is the ultimate solution to combat chronic fatigue.

Anemia

Another major reason behind low testosterone leading to dizziness is anemia– a condition caused by iron deficiency in which the red blood cell count (or the hemoglobin levels) goes down below normal. One of the most common symptoms of anemia is lightheadedness or dizziness. Now, you might be wondering how testosterone, which is a sex hormone, is related to causing anemia.

Well, quite uncommon to establish a connection here, but, testosterone influences the production of red blood cells (RBC) directly. RBC is the oxygen carrier responsible for circulating oxygen throughout the body. When the RBC count comes down, it causes anemia and the oxygen flow reduces in the body. As a result, you may feel dizzy.

Now, if the testosterone level declines because of any reason, be it age, ailment, or others, the red blood cell concentration automatically comes down. Restoring its levels, thus, can help improve hemoglobin production and treat anemia. A case in point would be a study from 2017 where treating low testosterone was able to improve anemia in elderly men which is caused as a result of low iron in the blood.

That said, you should note that understanding the actual cause of dizziness is important if you are to fix the symptoms. The reason is that one of the most common causes of this issue is low blood sugar. However, if the actual cause behind your feeling lightheadedness is a decline in testosterone production, then regulating the blood sugar levels will be of no help. Instead, you will have to restore your hormone health.

How To Overcome Low Testosterone-Associated Dizziness

Low testosterone isn’t a pleasant experience after all, but, there are ways of improving it. The natural and fundamental steps you should take to tackle low testosterone issues are-

Shifting To A Healthy And Active Lifestyle

From our experience, one of the basic yet effective changes you can bring out to improve your testosterone production is making positive changes in the way you live. Lifestyle can have a significant impact on your body functions including testosterone – more than you can even imagine. So here are some of the things that you can do-

● Eat healthy food and include testosterone-boosting foods in your diet.

● Exercise regularly. While resistance training and high-intensity training are considered best for improving testosterone, cardio would also help. The point is to keep the body and muscles active and weight checked to maintain healthy testosterone production.

● Improve your sleeping habits. Sleep plays an important role in boosting testosterone levels. A minimum of 7 to 9 hours of undisturbed sleep is important for health.

Natural Testosterone Supplements

In addition to changing your lifestyle, you can also add testosterone boosters to your daily routine. These boosters can not only support your efforts to shift to a better lifestyle but also help improve testosterone output in the body naturally and more effectively. In addition to that, the supplements also bridge the nutritional gap thus taking care of the overall wellness.

Consult A Healthcare Specialist

If you have tried all the other natural ways but still experience low levels of testosterone, it is important to understand the underlying causes of the deficiency to receive the appropriate treatment. We would recommend you consider seeking professional advice from a medical specialist. Depending on the severity of the issue, your doctor may recommend testosterone therapy or other treatments.

As for dizziness is concerned, following the above steps and improving your testosterone will surely help you overcome this symptom if it is because of low testosterone.

Conclusion

There is evidence that dizziness can be caused because of low testosterone levels. Even though it can be a very unpleasant feeling and overcoming it may take time and patience, it can be fixed if you take timely and appropriate actions. If the dizziness is because of insufficient testosterone levels, then following a disciplined lifestyle, regular exercise, good sleep, and consulting a doctor’s advice if required can help you get over this problem.

Dizziness, however, can be caused due to many underlying health reasons. Therefore, it is important to first confirm whether its association is with testosterone before you start taking measures like using the supplements.

Let’s take an in-depth look into some available scientific studies to understand how testosterone is associated with emotional well-being, whether it is the low or high testosterone that causes anger or aggressiveness and more.

What Does Testosterone Do?

This might sound very basic but to understand how testosterone might influence anger issues, it is important to know its role in the body’s functioning.

Testosterone is the dominant hormone of masculinity. This means it is responsible for the various developments in men like coarse voice, facial and body hair, muscle growth, and reproductive development. But its role doesn’t stop there. Aside from giving men the masculine characteristics, testosterone contributes to several other secondary functions like-

That’s right! Testosterone has a major contribution in balancing your emotional state by elevating self-perception, confidence, and mood which positively influences the quality of life. Also, note that it influences some of the major functions of the body that are key factors in determining our state of mind. That is why, regulating the levels of testosterone is paramount – for seamless functioning of the body.

Now that you have some clue that testosterone might cause anger issues, it is important to understand whether over presence of testosterone acts adversely on the body giving rise to ‘noid rage’.

What Causes Anger Issues- High Or Low Testosterone?

If you ponder informally, the easiest logic to get to the conclusion would be higher levels of aggression or anger are triggered by the excessive presence of testosterone in the body. Well, undoubtedly it does because if you have high testosterone levels, your energy levels would likely be at the peak making you more assertive or rather, fierce.

Now, it is easy to assume then that low testosterone will probably keep you calm, but, that isn’t what it looks like. For instance, you might have also noticed some elderly men getting cross for no big reason, which is actually because of the irritable male syndrome or even ‘andropause’ involving mood swings, irritation, anger, or, anxiety often indicating the symptoms of low testosterone.

If you remember from our previous article, one of the many causes of low testosterone is aging which seems to establish the connections here.

Now let’s get to some scientific facts to understand this.

Scientific Connection Between Testosterone And Anger

Several studies have shown that low testosterone has a direct association with aggressive behaviour in men including anger issues. While there could be many reasons behind this, one of the major factors is high levels of stress.

You probably know that testosterone plays a crucial role in brain development in men and it starts right from the fetal stage. Low testosterone levels or a deficiency during the developmental stage can, therefore, lead to physiological disorders including anger problems.

This is the same case with ageing men as well. A clinical review suggests that insufficient testosterone secretion could be one of the reasons for depression and aggression in older men. That is why regulating testosterone levels is essential as both high and low levels can adversely affect the emotional state of men.

One of the research suggests that a high amount of testosterone activates the subcortical regions of the brain which produces aggression. This is the reason why athletes become aggressive during a competitive game which drives them to compete for the win, leading to confronting their opponents.

Meanwhile, another animal intervention that we found also demonstrates that both overexposure and deficiency of testosterone during the crucial periods of development may have long-term consequences such as anger, aggression, mood swings, and more lasting through later age.

Alternative Causes Of Anger

Well, most of the above clinical studies have shown how testosterone can have a direct impact on brain development or the stress hormone leading to aggression and anger. There is also compelling reasoning that anger can result from various secondary issues that emerge as a result of low testosterone and that affect the quality of life.

For example, low testosterone can lead to reduced sex drive, excessive fatigue as a result of low energy, irritability, hair loss, loss of muscle mass, lack of focus, weak cognitive functioning, and even obesity. All of these can have a direct impact on your mood and mental health and deteriorate your quality of life.

In normal situations, these can be a cause of frustration, which indicates that low testosterone leads to anger issues in a significant way.

How To Treat Low Testosterone

Low testosterone is a common issue in men and can occur because of various reasons. But that doesn’t mean you will have to live with it. There are ways to tackle testosterone deficiency, however, before you get to that, it is important that you first figure out the actual cause of the anger issues. While testosterone is one of the prominent reasons, there can be other prevailing health conditions leading to this emotional state. If you are unsure, then it is best to get the blood work done to confirm if your testosterone levels are low before you seek solutions to fix it.

There are various natural ways to regulate testosterone levels but the most fundamental thing is to shift to a healthier diet including testosterone boosting foods, good sleep, and regular exercise. You can also include natural testosterone boosters to improve your testosterone levels in addition to following a healthy and active lifestyle. The boosters bring out the body’s natural ability to produce testosterone without affecting the body’s functions adversely.

If your testosterone levels are seriously low, then you should see a doctor, and depending on the severity of the deficiency you may be advised to go for Testosterone Replacement Therapy or TRT. While this can help elevate the testosterone levels promptly, the treatment comes with certain side effects. That is why it is paramount to transition to a healthy and active lifestyle. Nonetheless,

Conclusion

Low testosterone, without a doubt, has a direct association with anger as the hormone plays a key role in the mental, physical, and emotional well-being of an individual. Men with a deficiency thus tend to be more aggressive or angry than those with healthy levels. Various studies have established that both low and excessive testosterone in the body affects mood in different ways. However, to determine that your anger issues are the consequence of low testosterone, you must see a doctor and get your levels checked first before looking for solutions to balance your testosterone levels.

Unlike what most people presume, it isn’t really how much time you are spending at work vs. the time you are dedicating at home or off your work hours. It is actually the lifestyle choices that are to be blamed – modern-day diet, sedentary habits with no exercise regimen, and the adverse environment surrounding us.

In this article, we delve into the various factors affecting testosterone levels in men and see what changes you can bring in to benefit your health. Let’s take a look.

Decline In Testosterone Levels Demographically

While most of the factors responsible for a decline in testosterone that we are evaluating today are quite similar to individual determinants, we will still take them into account from a societal perspective. These aspects at an individual level are also running their course on millions of men out there.

For instance, if you take obesity or body weight as one of the determinants, this is certainly one of the key reasons behind a person’s testosterone deficiency. However, it isn’t just one person’s problem. I have found studies showing that obesity serves as a factor in the case of many men suffering from the same condition across the globe.

Similarly, even though age can naturally affect testosterone production in men, there are research findings confirming that even after the decline, the testosterone concentration in men back then is higher than that of those who are born in the later years. The reason is men are going with the flow of convenience.

Age-Related Generation Decline

There are studies that report a declining trend in testosterone levels in men of similar age groups from earlier years to later-born subjects. For instance, in a comparative study to evaluate the serum testosterone levels in a 65-year-old person in 1988 vs. a 65-year-old in 2003, researchers found that there was a certain percentage decline in the person born in 2003.

Two more studies, one from 2007 (conducted on the Danish population) and the other published in the more recent year 2013 (On the Finnish population) further confirm that testosterone levels have dropped with time. This is substantial data showing the difference in the levels between aged millennials and aged Gen Zers.

Now let’s take a closer look at the factors that have been controlling testosterone health for decades.

Factors Behind Decreasing Testosterone Levels

Below are the main reasons behind the decline in testosterone levels in men with time:

Obesity

Obesity has been a rising trend for several reasons. Of course, we are going to discuss the various factors in a bit like exercises, poor dietary choices, or inactive routines, the important point here is a high percentage of body fat inhibits testosterone production. As a result, men experience a decrease in testosterone levels.

As evident from the research data, it isn’t really a one-person problem but at a demographic level. Studies have proved that excess body weight is one of the most certain factors that adversely affect the body processes leading to a declining trend in testosterone in men. While what causes obesity always remains an unsettled subject, the truth is, if we are able to control the weight gain crisis collectively, it is possible to bring positive changes in testosterone output demographically.

Dietary Choices

We just talked about how obesity can have a major impact on men’s health. One of the most common thoughts that is often heard as a solution is to go on a calorie deficit diet. While a low-calorie diet may help lose body weight, which is important in treating testosterone deficiency, an excessively low-fat diet on a consistent basis may negatively influence testosterone output. Therefore, choosing the right kind of food and taking it regularly is equally essential.

Studies show that processed food, bakery items like pastries, bread, fried food, etc. have the potential to disrupt testosterone production and synthesis when compared to home-cooked healthier options. Aside from this, what you eat also plays a crucial role. As research and investigation advance on this subject, there are more testosterone-boosting food options coming to light. There are also many foods that seem to be healthy but might contribute to decreasing testosterone by affecting certain body processes.

Sedentary Lifestyle And No Exercise

With most things automated or digitalized today, a larger population has shifted to a more convenient way of living with a lot to eat but hardly any mobility. Right from ordering groceries to modern-day work projects- everything can be done without having to get off your place.

Studies suggest that a sedentary lifestyle is one of the biggest enemies of men’s health leading to a declining trend in testosterone response. This is also likely one of the concrete reasons why the decline in testosterone levels has been prevalent in many young adult men over the last two decades. Increasing physical activity, on the other hand, can bring about better testosterone health even on a societal level.

Type Of Excercise You Pick

Now, it is not just exercising regularly but also the kind of exercise you do that makes a huge impact. For instance, one of the researches proved that men who rigorously train in endurance exercises tend to develop long-term testosterone decline which might be challenging to recover from. This means over-practicing sports like cycling, running, and similar endurance exercises because of passion or obsession can be one of the reasons behind the demographic decrease in testosterone levels in men.

Exposure To External Toxic Environment

There are numerous studies on how a toxic environment surrounding us can adversely affect men’s reproductive health by subduing testosterone output. Increased exposure to microplastics, certain metals, and other toxic chemicals over decades thus has serious consequences on health and plays a key factor behind the decreasing testosterone levels in men with time.

These toxins are literally everywhere – the air you breathe, drinking water, or even the food you eat. It may be hard to believe but the regular plastic kitchenware also has the power to play with your hormone functioning.

Stress Issues

Be it physical or mental, high levels of stress have been proven to cause a decline in testosterone production. Several experts say that we are more stressed on a community level. The reason is – unlike our great grandfathers and grandfathers, we are tied to mobile phones and other electronic devices that are constantly flashing news related to financial fluctuations, health concerns, political agitations, and more. These can affect sleep and cause constant stress to people today, even at times affecting their mental health leading to reduced testosterone production.

What Steps Can You Take

There are some of the things you can do to bring improvement in testosterone health:

Introduce Physical Activity

As mentioned earlier, following a regular workout routine can bring down the body weight which is key to testosterone health. Ensuring that you are picking the right type of exercise is also crucial. Strength training and high-intensity exercises like HIIT have proven to improve testosterone production and response significantly.

Watch What You Eat

Eating healthy food is great, but, if you want to work on boosting testosterone levels, it is important to add testosterone-boosting food to your daily diet. Food like fatty fish, bananas, nuts and seeds, pomegranates, leafy greens, ginger, oysters, onions, and egg yolk can do a great job.

Also, reducing alcohol intake can bring about significant positive changes because it has been associated with damaging Leydig cells, the source where testosterone is produced.

Testosterone Boosting Supplements

In addition to diet and exercise, you can also consider adding natural testosterone boosters to your routine. There are premium supplements that are formulated not just to boost testosterone levels naturally but also come with many associated benefits like controlling appetite and boosting energy and focus. All of these directly or indirectly support testosterone production.

Environment

While you cannot control every environmental aspect around you, staying a little extra conscious can make a significant difference in your testosterone health. For example, switching to glassware instead of plastics, filtering the water that you drink, or routine changing of air filters can reduce your exposure to a toxic environment.

What Can We Conclude

From the various studies and existing data, it is evident that there is no major community-level damage leading to the decrease in testosterone levels in men over time. It all goes down to individual lifestyle, diet preferences, eating and drinking habits, and some influence of the external environment.

The good thing is, that there are ways to improve not just the hormone levels but also the various body processes that can influence testosterone response. Making some healthier decisions, tackling the broad-scale factors by eating healthy, working out on a regular basis, etc. are crucial. Most importantly, it is essential to understand the core reason behind reduced testosterone so you can take the right measures.

We all know that regular physical exercise along with a healthy diet is a great way to improve testosterone levels in men. However, the most discussed form of workout for this is resistance or weight training, although, not everyone finds this quite suitable because you are required to have access to various gym equipment, weights, etc.

All that said, let’s explore the competence of cardio in increasing testosterone levels, whether it actually benefits, how it helps, the factors that determine the effectiveness of cardio, and more.

What Is Cardio

Before delving into the various research studies that show a correlation between cardio and testosterone, let’s first understand what cardio actually is.

Oftentimes we noticed that people assume cardio and aerobics to be two different things. The fact is, both are the same. Cardio is any exercise that involves an elevation in the heart rate which then increases the oxygen flow in the blood and muscles. The most common forms of cardio include running, swimming, cycling, and, jogging or walking.

These exercises are believed to be effective when you are trying to improve your testosterone levels especially when done the right way. Let’s see how and what science says.

Does Cardio Influence Testosterone Levels- Scientific Evidence

One of the best ways to trigger testosterone production is by exercising regularly. It improves the various body processes including the ones associated with testosterone production thus boosting the hormone response.

A comparative study was conducted to show the importance of an active lifestyle in the semen and hormone parameters of men. The findings of the same suggest that semen was healthier and testosterone levels higher in active subjects when compared to those with a sedentary lifestyle.

We found another specific study from 2015 on the impact of cardio on testosterone. The research was conducted for 4 weeks wherein the subjects were exposed to moderate-intensity aerobic training three times a week. The free testosterone levels measured during this time were found to be significantly higher with a decrease in stress levels, thus balancing the testosterone-to-cortisol ratio.

A couple of years later, another clinical trial yet again established a positive relationship between cardio (aerobic exercises) and testosterone. When a group of obese men was exposed to a 12-week of regular aerobic exercise, the researchers found that there was a significant rise in the total testosterone, free testosterone, and bioavailable testosterone levels. This means that vigorous physical activity not only helps with better body functioning but also has a major positive influence on testosterone in men.

Now that you know that cardio can positively affect testosterone production in men, it is essential to understand that the impact is not the same for every individual. Let’s take a look at why.

Factors Affecting The Influence Of Cardio On Testosterone

While aerobic exercises have been found to boost testosterone as we see from many instances above, the degree of boost or how much the effect of exercise on testosterone depends on many factors. Here are what you need to take into consideration:

Age

Age plays a critical role when it comes to testosterone production because the body’s processes slow down naturally as you age and so does testosterone output. For example, a person in the age group 25 to 30 is likely to experience a more significant improvement in testosterone production than someone who is over 40 or 50. This can happen despite they follow the same intensity of the workout and similar routine. So no matter how much you work out, you will notice a certain drop in the testosterone levels with aging, although, staying active can help delay the process.

Body Weight

Body weight is yet another important parameter to keep in mind. Although a common condition these days, obesity can significantly obstruct testosterone production, irrespective of age. However, regular cardio sessions and adding intensity to them can bring down the body weight, regulate blood glucose levels, and help restore and strengthen muscles. This then promotes better testosterone production.

Intensity Of Excercise

In general, training sessions involving more intensive exercises can help boost testosterone better for example in the case of high-intensity interval training (HIIT). One of the studies conducted on sedentary aging men proves that HIIT sessions on a regular basis not only improve testosterone levels but also balance the testosterone-cortisol ratio thus improving the body’s athletic (cardio) capabilities.

Another study was conducted on a group of elite athletes who were exposed to 9 HIIT sessions over 6 weeks. Researchers found that it increased free testosterone in the subjects significantly after completion of 6 weeks.

The good thing is HIIT can easily applied to your regular cardio routine to boost the results. You can run at the highest speed for about 30 to 60 seconds and then follow it up with a slow walk or recovery time for the next 60 seconds.

Duration And Time Of Exercise

The time of the day and the duration are as important as the other factors listed above. For example, testosterone is usually at its peak during the morning hours. It goes down as the day passes and is minimal in the evening. So going for a run in the evening can give a boost to testosterone levels at that time.

The duration of exercise serves as a crucial factor. This is why, short bursts of intense workouts like brief sprints followed by a resting phase and repeating the process are more effective in improving testosterone output than running consistently at the same speed for a long duration. That is why HIIT is recommended instead of endurance training if you are working on raising your testosterone levels.

One of the studies also showed that testosterone levels were low in endurance-trained cyclists and their cortisol levels were measured to be significantly high. There is proven data that high cortisol levels can inhibit testosterone release thus affecting the levels.

Conclusion

The pool of scientific evidence supports the fact that cardio does increase testosterone levels. However, there are a few essential points you need to keep in mind. Age and weight play a vital role in determining the amount of boost you will experience even when you train regularly.
Also, the type of exercise you choose can further support your improving efforts. Enhance your regular cardio with high-intensity training (HIIT) and you can definitely see a significant difference in your testosterone health.

Taking everything into account, though, cardio is a great way to maintain your overall health and keep yourself fit as you age.

The symptoms of low testosterone can be mild in some cases, however, it is still crucial to determine the actual cause of the decline in its production in order to proceed with the appropriate treatment. Keeping this in mind, We have come up with this article with detailed insight into the various causes of low testosterone in men, the symptoms to keep an eye on, when to see a doctor and more. Let’s take a look.

Causes Of Low Testosterone In Men

Depending on the type and the place in the body where the issue is, the causes of Hypogonadism or low testosterone can be broadly categorized into two –

● Primary Causes
● Secondary Causes

These can be further classified into Congenital (inborn or hereditary) conditions and Acquired (developed in a later stage) conditions.

Let’s take a closer look into each of them:

Primary Causes Of Low Testosterone

The primary cause of low testosterone, also called hypergonadotropic hypogonadism, goes down to the primary source- the testicles. Improper functioning of the testes or absence of it affects the testosterone production leading to a deficiency. This is why primary hypogonadism is also often termed a testicular failure.

Here’s a list of the various primary reasons that can negatively affect testosterone production:

Aging

As men age, like any other organ in the body, the testicular functioning also weakens gradually. This leads to reduced sperm and testosterone production resulting in a decline in overall sexual functioning and quality of life.

Undescended Testicles

Also medically known as Cryptorchidism, undescended testicles are a birth condition in which one or both testicles fail to descend to the scrotum. The absence of testis then naturally affects testosterone production leading to hypogonadism.

Klinefelter Syndrome

This is again a genetic disorder in which males are born with an additional ‘X’ chromosome. The condition then leads to low testosterone output and as a result, reveals symptoms of hypogonadism like reduced facial and body hair, muscle mass, etc.

Anorchia

This is a condition in which the testicles are absent in a newborn male. It is a congenital issue and the reason for it is still under investigation.

Testicular Injury

Another common yet major cause of low testosterone production arises from testicular injuries which may damage the Leydig cells and lead to stunted testicles. In some cases, it may even require removal of the organ. Serious injuries can also lead to permanent suppression of testosterone production.

Chemotherapy

We all know that the chemotherapy for treatment of cancer often comes with a range of unwanted side effects. The radiation used in the treatment can have an adverse impact on testosterone production and sperm genesis. While some individuals may gain back the normal body processes including testosterone output in a few months’ time, in the case of some, it may lead to a long-term or permanent halt to the production.

Orchitis

Orchitis is the inflammation of the testicular cells as a result of bacterial or viral infection such as mumps virus, or sexually transmitted bacteria. The condition not only causes pain and discomfort but also affects testosterone production in the aftermath.

Medication And Steroids

Medications as a part of the treatment of certain health conditions, or overuse of steroids (anabolic or others) can affect the overall body processes including testosterone synthesis.

Others

Aside from the above, there are a few other factors like Hemochromatosis, Myotonic dystrophy, Noonan Syndrome, alcohol abuse, or certain kinds of tumors that can have a major impact on testicles and their functioning. This in turn then leads to a decline in the testosterone output.

Secondary Causes Of Low Testosterone

The secondary causes of low testosterone are also known as hypogonadotropic hypogonadism. This involves an indirect influence on testosterone production mainly because of issues associated with the pituitary gland or hypothalamus. The pituitary gland secretes Leutinizing Hormone (LH) and follicle-stimulating hormone (FSH) which trigger the Leydig cells in the testicles to produce more testosterone. When the LH and/or FSH levels are low because of certain health conditions, it affects the testosterone output as well due to inadequate stimulation of Leydig cells.

Here are some of the secondary conditions that can bring down the testosterone production:

Isolated Hypogonadotropic Hypogonadism

It is a condition in which a male person has low levels of gonadotropin-releasing hormone right from birth. This then results in low testosterone levels as well.

Genetic Disorders Associated With Hypothalamus

Kallmann syndrome and Prader-Willi syndrome are two rare congenital conditions that are associated with the hypothalamus. The conditions cause improper functioning of the hypothalamus leading to reduced function of the male gonads which slows down testosterone production.

Disorders Associated With Pituitary Gland

Hypopituitarism and Hyperprolactinemia both are conditions associated with abnormal pituitary functioning as a result of damage due to tumours, treatment, surgery, or injury. They can have a serious impact on the testosterone production in men.

Brain Injury Or Concussion Symptoms

Head trauma is one of the significant secondary causes of low testosterone production if it affects the hypothalamus and/ or pituitary region.

HIV/ AIDS

A study shows that a higher percentage of men suffering from AIDs or HIV show low testosterone levels in addition to loss of muscle mass, and fatigue.

Treatment And Medications

Certain kinds of treatment like radiotherapy or steroidal medicines can affect the pituitary functioning and hypothalamus as much as they do to the testicles directly. This then reduces the secretion of LH and FSH hormone which are responsible for triggering testosterone output.

Body Weight Issues

Obesity is a common problem and affects multiple body functions. Excess body weight can suppress the hypothalamic-pituitary-testicular axis leading to insufficient testosterone production.

Others

Other than the above-listed conditions, some of the other secondary causes of low testosterone include Obstructive Sleep Apnea, inflammatory disorders, and kidney and liver ailments.

When Does Hypogonadism Begin: Symptoms To Look For

There is no set time for the onset of hypogonadism. Since there are numerous reasons behind this condition, it can occur at any stage in life – Fetal stage, adolescence, or adulthood.

Fetal Stage (Before Birth)

During the developmental stage in men, if the fetus has insufficient testosterone production, it develops hypogonadism and a serious deficiency of low testosterone because of poorly developed male sex organs.

Adolescence

Inadequate, or delayed production of testosterone can result in hypogonadism which can interfere with the physical development in men during puberty. As a result, they may have:

● poorly developed sexual organs,
● insufficient growth of muscles
● insufficient growth of body hair,
● breast enlargement,
● lack of voice deepening, among others.

Adulthood

One of the major causes of hypogonadism during this stage is ageing. However, aside from that it may also occur as a result of medication, injury, ailment, chronic stress, poor lifestyle choices, etc. Some of the traits to look out for include:
hair loss from the face and body,

● balding,
● weakening of bones and muscles,
● Loing out on muscle mass
● low libido,
● erectile dysfunction,
● Hot flashes
● Mood Swings
● Anxiety/ Depression
● Lack of energy, fatigue

When To See A Doctor

It goes without saying that acting promptly without any delay is vital. Therefore, whenever you notice the very first signs say something isn’t right, or start experiencing mild symptoms like delay in facial hair growth, low sex drive, mood changes, etc., you should consult a doctor without delay. This will give you broader and less serious treatment options when compared to serious low testosterone conditions.

The doctor may run some tests to diagnose the issue from the root level and suggest treatment options. Also, the sooner you start the treatment or take measures, the better the chance of tackling the situation.

Prevention

As rightly said- prevention is always better than cure. There might not be much to do if the hypogonadism results from genetic issues. However, if it occurs as a result of various acquired reasons like ageing, treatment, injury, or medication, or you are still in your early teens and need to act early, there are chances of bringing changes in your testosterone levels in the following ways:

● Make a healthy lifestyle choice and adhere to it
● Work out regularly
● Follow a healthy and testosterone-boosting diet
● Take natural testosterone-boosting supplements (only for 18 years and above)
● Manage your weight from early on
● Limit alcohol consumption if you are an adult

Conclusion

So now you know the various causes of low testosterone. While some conditions of hypogonadism are genetically acquired and comes from before birth, in many instances the condition might be acquired at a later stage due to factors like aging, as a side effect of medicine etc. The good thing is, there can be ways of improving your testosterone production depending on the severity of the condition. The only thing that is needed is early and timely diagnosis and choosing a healthy lifestyle. Hope this article helps you find your answers on low testosterone issues, symptoms and what to do when detected.

While running has dozens of health benefits, the main question here is, whether it actually has a positive influence on testosterone levels or not. There are two schools of thought on this subject- while one group believes that running, like any other exercise, supports testosterone production, whereas, the other set of experts have a contradictory opinion.

So, to have a detailed understanding of the effect of running or endurance exercises in general on testosterone health, we went deeper into various research studies, and here’s what we found:

Impact Of Running On Testosterone

As mentioned earlier, running is a great way to stay fit, but its association with testosterone improvement is more specific. Studies have proven that high-intensity sprinting is noticeably more impactful in testosterone production. This means that it majorly depends on factors like the intensity, duration, and speed at which you run.

For example, a study was conducted on 12 professional handball players to find out the impact of high-intensity sprint exercises at short intervals (3 mins rest between each session) on their hormonal changes. One of the findings of the trial was a significant rise in testosterone levels among the athletes which proves the effectiveness of high-intensity running.

Similarly, in another comparative study from 2012, it was found that free testosterone increased more significantly after an intensive interval workout when compared to a steady-state training session.

The reason why high-intensity interval training yields a positive testosterone response is that they create a bodily state very similar to resistance training and therefore supports muscle development. Muscle mass in return promotes testosterone synthesis.

Now, while so far you have seen how high-intensity running can help boost testosterone levels, there are a couple of studies that show a reverse influence of long-term, regular running. One of the clinical trials from 2016 conducted to study the ‘Cortisol and testosterone dynamics’ after an extensive endurance workout session showed increased levels of cortisol and a decrease in free testosterone concentration.

Another research examination done on a group of endurance athletes also found that they had constant low testosterone levels in them as a result of long-term endurance training sessions like marathon practice etc. The hormone recovery time expected in these situations can also be extremely long as their body gets adapted to this kind of exertion.

How To Improve Testosterone With Running

So now that you have seen various scientific studies that show running can support testosterone production, here are some of the vital things to keep in mind to make it more impactful:

Practise High-Intensity Interval Running (HIIT)

As specified earlier, repeating short bursts of intensive runs (that last for 90 secs per session) with a brief period of recovery in between each session helps in raising testosterone levels significantly. Remember that you need to put in 80 to 100 percent of your energy in each running session and do this until exhaustion. In addition to that, you can add some other challenging exercises along with HIIT and recovery phases in between.

Remember To Stride

Striding is important after an intense interval of running as it not just prevents your body from straining but also gives a boost to the testosterone response. It also helps you to run faster at higher intensity helping you with your HIIT training.

Include Resistance Training

Resistance workouts like lifting weights or working out using resistance bands are one of the best exercises for combating low testosterone issues. It is a good idea to add some weights to your steady pace running to improve its production.

Appropriate Diet

No matter how active you are, your hormones are also dependent on your food habits. HIIT or strength exercises can be exhaustive. Therefore, maintaining the calories through the right diet is essential to reduce fatigue, faster recovery, and maintain proper energy levels at all times. Introduce food that is rich in nutrients, vitamins, and minerals which can help accelerate testosterone production.

Other Health Gains From Running

Running in general offers numerous health gains. It helps improve your stamina and increases endurance by making your bones and muscles strong. Aside from that, it can improve heart health, and blood circulation and promotes the proper functioning of the lungs. Running can also combat digestive issues by improving metabolism which in turn accelerates the fat-burning process and slims down your waistline.

As mentioned earlier, this form of endurance exercise, when done properly can help with hormone regulation efforts.

In addition to the physical benefits, running can be very effective in promoting mental well-being. It improves focus and elevates mood by releasing endorphins which in turn prevents issues like stress, anxiety, or depression. In short, it can help uplift your quality of life by keeping various ailments at bay.

Conclusion

With this, we come to the edge of the article. The association between running and testosterone is multifarious. After delving into various research studies, we can say that running can help regulate testosterone if they are done with a ‘high-intensity interval’ approach- short intense runs with recovery time in between. However, it can be more effective if you upgrade the correct type of running with a healthy diet and good sleep routine along with natural testosterone-improving supplements.

As always, do not hesitate to consult a healthcare practitioner if you are experiencing low testosterone for a long time and do not see improvements even after following the natural remedies.

In order to fix their testosterone deficiency, many men start looking for easy solutions like testosterone boosters given their organic composition and efficacy. However, it is important to understand that these supplements are only completely effective when they are combined with regular and right kinds of exercises aside from an appropriate diet. No amount of supplements or other ways can thus overcome what an active lifestyle can do, because, it improves testosterone synthesis right from its source.

This article focuses on the best testosterone-boosting exercises, their impact on testosterone production, and more.

How Does Exercise Improve Testosterone Levels

Before diving deeper into different kinds of exercises that help in boosting testosterone, it is important to know how the exercises actually help in the process. Here’s how-

Helps Reduce Weight

Obesity has been one of the most common factors responsible for a decline in testosterone production. Working out on a regular basis, particularly, resistance exercises and HIIT), accelerates the fat-burning process and elevates testosterone levels.

Promotes Muscles Growth And Functionality

Regular exercise, especially resistance or high-intensity training helps in building muscles which accelerates testosterone production. It is a known fact that improving testosterone levels increases protein synthesis which in return supports muscle tissue growth or muscle density. Higher muscular strength enables better functionality and you can carry out resistance training for a longer time, lift heavier weights and become more active.

Improves Testosterone Production

As mentioned earlier, leading an active lifestyle is key to hormone health. Intense physical activities like weight lifting, push-ups, and other resistance exercises stimulate the rapid production of testosterone. It also helps maintain the testosterone levels long-term.

Increases Endurance

The more you work out, the more the tolerance levels of your body increase. This means that you can perform higher-intensity workouts for a longer period of time. Also, testosterone production improves the blood flow which increases the oxygen levels in the blood. It then helps in faster recovery of muscle tissues post-workout increasing your athletic performance. 

Improves Concentration And Confidence

Regular exercise not only raises testosterone levels but also helps in shedding the extra pounds faster. When you start achieving a slimmer body, your confidence level increases which motivates you to hit the gym to push your limits.

Relationship Between Testosterone And Exercise: What Studies Suggest

There are numerous research studies that not only prove that regular exercises have a direct impact on testosterone but also offer various other health benefits which ultimately come down to regulating testosterone production in the body.

A study was conducted in 2012 on the impact of physical exercise on hormones and semen health in both active and sedentary men. It showed that men who are physically active have higher concentrations of testosterone, Luteinizing hormone (LH), and FSH and also higher sperm count when compared to those who led a sedentary lifestyle.

Another clinical trial was conducted to find out the effect of increased physical activity and restricted diet in obese men in a 12-week-long lifestyle change. After 12 weeks, one study found that there was a significant improvement in the testosterone concentration in men on increasing their physical activity. Another study showed that a strict low-calorie diet alone didn’t have any effect on testosterone levels. It, thus, proved that exercises have a higher impact on testosterone levels and restricted calories have no impact on it unless combined with physical exercises.

Research on the “Effect of Aerobic Exercise on Serum Sex Hormones in Men” based on a 12-month clinical trial was conducted on men of age group 40–75 years. The result demonstrated that men who practiced aerobic exercises had an increasing trend when it came to DHT and SHBG and there was no effect on those who remained inactive throughout the study. Aerobics, however, had no effect on serum testosterone concentration.

On the other hand, another research proved that strength training and resistance exercises significantly increase the testosterone response and promote muscle growth in men. A comparative analysis of different types of exercises further supports the variability of testosterone output (long-term or short-term impact).

Exercises That Boost Testosterone Levels

By now you know that physical exercises stimulate testosterone production. Experts suggest that the best ones to amplify testosterone production are multi-joint exercises. These exercises work on the largest muscle groups in the body. However, it is important to know that not all types of exercises give you the same results. While strength or endurance training gives short bursts of testosterone, if you want a prevailing impact, then high-intensity interval training which is performed at short intervals works best.

Below is the list of best testosterone-boosting exercises that will help boost your gains:

High-Intensity Interval Training (HIIT)

The most effective form of exercise that gives a long-lasting boost to testosterone is high-intensity interval training, popularly called HIIT.

As the name implies, HIIT is a ‘next level’ cardio workout that involves several rounds of high-intensity exercises with periodic low-intensity movements in between. The less intense activities act as the ‘recovery time’ making your body prepare for the next round of intense ones. So the aim of this type of training is to elevate your heartbeat and breathing by pushing you out of your comfort levels, then gradually bring it back to normal by resting for a short time and repeating the process.

The HIIT exercises include different variations of cardio workouts. The ultimate goal is to perform short intervals of highly intense workouts with light movements in between. This helps in both the short and long-term boosting of testosterone. Aside from this, there are other benefits of HIIT which include:

• Improvement in blood circulation and blood pressure
• Regulated blood sugar levels
• Better cardiovascular health
• Increased physical stamina, muscle and bone strength which improves workout performance
• High calorie burning rate when compared to other exercises

The key, however, is to do just the right amount of HIIT workouts as overdoing it can adversely affect the hormones. These high-intensity exercises have a greater impact on the muscles. As a result, they also promote muscle tissue growth and improve their functionality.

Resistance Training

Testosterone production has a direct correlation with muscles. Bigger muscle mass promotes more testosterone synthesis which is why resistance training is one of the best exercises when you are trying to boost your testosterone levels. This kind of training incorporates pulling or pushing against resistance objects be it body, resistance bands, or weights. It helps build muscles, increase muscle strength, and improve their functionality. That is why resistance training is also known as strength training or weight training. Resistance training is done using free weights, resistance bands, and working against body weight. Training with resistant weights has many payoffs-

• It accelerates muscle mass development
• Increases muscle strength and performance
• Tones body and muscles
• Helps burn fat and improves metabolism
• Improves balance, physical mobility, and joint health
• Relieves stress and promotes sleep

Like HIIT exercises, resistance training also helps in both short and long-term testosterone production. While the increase in muscle size offers a long-term improvement in testosterone synthesis, it also gives short boosts to the hormone levels during and right after the workout session.

How To Maximise The Effects Of Exercise

Undoubtedly, regular exercise is the most important factor when you are working on bringing your testosterone up. The reason is, it not only helps in balancing the hormones but also improves internal body processes and supports weight management. However, combining this with the right kind of diet, good sleeping habits, and supplementation, will help you maximize the effects of exercise and combat the low-testosterone problem from the root while keeping the levels in check.

Healthy Diet

What you eat throughout the day can have a serious impact on your hormone health which is why following a healthy diet is imperative.

Foods rich in essential vitamins and minerals will help in the overall functioning of the system which in turn will help improve testosterone production. Foods high in D-Aspartic acid, Vitamin D, Zinc, Vitamin B6 and B12, magnesium, etc. are known to give a significant spike in testosterone concentration. Some of the best foods that provide one or more of these nutrients include oysters, green leafy vegetables, olive oil, shellfish, red meat, pomegranate, avocado, and fatty fish among others.

On the other hand, diets that are high in sugar, synthetic substances and preservatives, and saturated fat lead to inflammation of body cells. This affects testosterone production by accumulating fat, interfering with metabolic functions, etc.

Proper Sleep

Irregular sleep patterns or lack of proper sleep has numerous disadvantages and hormonal imbalance is one of them. Mental fatigue, high levels of stress, and fluctuation in blood pressure are all associated with unhealthy sleeping habits which in turn reduce the testosterone production in the body. It also makes you lazy and affects your daily workout routine. In addition to that, good sleep helps in faster repair and recovery of muscle tissues which is needed when you need to crush your workout goals every day.

Therefore, aside from eating healthy food and working out consistently, getting abundant sleep holds equal importance when it comes to regulating testosterone.

Supplementations

Even though routine exercise, proper food, and rest are the fundamentals of treating low testosterone issues, at times you may need that extra push especially when you reach a workout plateau.

There are numerous testosterone boosters available in the market that are made from natural ingredients. These supplements help you break the flat curve by maximizing your body’s efforts by providing a nutritional boost. This then opens up the channels in the body that are connected with testosterone response and production.

Conclusion

It is true that exercise is the most important thing for boosting testosterone because it promotes muscle mass building which is directly associated with testosterone synthesis. However, it is important to note that picking the right type of exercise regime will reduce your time and effort and give you optimum results.

Both HIIT and resistance exercises have high muscle-building potential, but many experts count on resistance workouts more and we cannot deny that. However, resistance training needs certain weight training equipment that might require you to hit the gym or have a certain setup. These exercises also need a lot of practice and can be a slow process for beginners. HIIT, on the other hand, involves combinations of different cardio variations and is much easier to start with if working on resistance objects like weights is not your thing.

That said, in order to get optimum outcomes from your workout efforts, it is absolutely essential to lead a healthy life which also involves proper diet and good sleep. Combining all three will surely get your testosterone levels soaring.

Frequently Asked Questions (FAQs)

Which Exercise Is Best For Improving Testosterone?

Testosterone production has a direct relation with muscle mass development. Both HIIT and resistance training are proven to be effective in short and long-term testosterone boosts. That said, resistance training involves weight lifting, or working against various other resistance objects which helps expand muscles faster. This makes it a slightly better one than HIIT.

Can Regular Exercise Alone Help Me Regulate Testosterone?

Although working out regularly is one of the key factors in improving testosterone levels. However, in order to get maximum benefits from your workout efforts, it is important to follow the right diet and have proper rest.

How Much Time Does It Take To Bring Testosterone Back To Normal Levels?

Exercise impacts each person differently which means testosterone levels will change differently for everyone. It also depends on various factors like the intensity of the workout, lifestyle, food, sleep, and testosterone supplementation.

Some women can have it in high amounts, which is capable of interfering with the normal functioning of their bodily processes. In fact, to some extent, it is also responsible for behavioural changes in them.

In this article, We’ve expanded on the various causes of high testosterone in women and how to recognize the symptoms.

Is Testosterone Present In Women

While testosterone is mainly associated with men, women have it too in very small quantities when compared to men. It is naturally present in women and is responsible for some of the crucial body processes as they work in tandem with estrogen. The difference is, in men, testosterone is produced in the testes whereas in a female body, it is produced in the ovaries.

Now- a certain quantity of testosterone is regarded as being normal in women despite the fact that it is not the primary one. Typically, in women, 15 to 70 ng/dL or 0.5 to 2.4 nmol/L of testosterone falls under the normal level (compared to men which is 300 to 1,000 ng/dL or 10 to 35 nmol/L).

Testosterone levels may vary throughout the day depending on several factors like diet, lifestyle, external environment, sleeping habits, and more. However, once you exceed what is deemed normal because of any underlying health condition, it is considered as high. High levels of testosterone can be indicated by various symptoms which we will discuss in the next section. You can also check your hormone profile by undergoing a blood test to see exactly how much excess testosterone you have.

Symptoms Of High Testosterone In Women

There are multiple physical conditions or changes that can serve as a symptom of high testosterone but the most common ones are acne and thicker body hair. Acne results from excess secretion of sebum as a result of high testosterone levels. The thicker and increased hair growth occurs on the jawline, lower abdomen, back, chest, etc. following the male pattern.

Here’s a list of the various symptoms caused due to high testosterone concentration in women:

The type of symptoms and their severity varies depending on how high the testosterone level is. For example, severely elevated testosterone concentration can lead to irregular menstrual cycles, obesity and affect sexual health.

What Causes High Levels Of Testosterone In Women

There can be numerous factors behind rising testosterone levels. Sometimes it can be just one of these factors but oftentimes a combination of them lead to hormonal imbalance. Here’s the list:

1. Polycystic Ovary Syndrome (PCOS)

One of the most common factors behind elevated levels of testosterone is PCOS. A report reveals that nearly 6-12% of women falling under the reproductive age suffer from this hormonal disorder. Some of the major signs of PCOS include acne, irregular periods, enlarged ovaries, increased body hair, dark patches on the skin, and thinning of scalp hair. More serious cases of PCOS can lead to infertility, miscarriage, difficulty in conceiving, raised blood sugar levels in the blood, heart issues, and obesity among others.

2. Hirsutism

Hirsutism is yet another condition that is directly correlated with the excessive presence of testosterone in women. It is a condition in women that causes excess growth of body hair especially on the face, back, and chest. While the amount of hair growth to some extent is genetic, the main reason behind it is abnormal levels of testosterone. Hirsutism, thus, is also one of the symptoms of PCOS.

3. Congenital Adrenal Hyperplasia (CAH)

CAH is a hereditary condition connected with the hormones in the body. In this condition, the function of adrenal glands or the production of hormones by these glands are affected which leads to over secretion of testosterone in the body. Some of the symptoms of CAH in more severe cases include infertility, severe acne condition, male characteristics like thicker body hair, atypically developed genitals, early growth of the body, and pubic hair.

4. Diabetes And Insulin Resistance

Diabetes is caused due to high levels of sugar in the blood which in turn triggers higher production of testosterone in the ovaries causing a hormonal imbalance. Women with PCOS are more prone to this occurrence. Insulin resistance is the condition where the body fails to recognize the insulin response leading to raised sugar levels. This then leads to increased testosterone production in the ovaries.

5. Issues With Thyroid Gland

The thyroid gland is responsible for multiple different functions like hormone production, metabolic functions, and more. Improper functioning of the thyroid can lead to an increase of free testosterone in the blood as it ceases the activity of sex hormone-binding globulin (SHBG).

6. Improper Production Of Growth Hormone

Excessive or insufficient production of growth hormone can lead to conditions like gigantism and dwarfism respectively. In both cases, a hormonal imbalance is created in the body which includes testosterone production as well.

When To See A Doctor

Elevated levels of testosterone in women may have a significant impact on their health and can lead to serious issues if not taken care of at the right time. Not only that, but it can also affect their self-confidence, which then begins to decrease their quality of life. Therefore, if you suspect any small change in your body or notice symptoms that are associated with high levels of testosterone, you should consider seeing a specialist immediately.

The earlier you are able to diagnose and take the necessary steps that can rectify the hormone profile, the better it is. Also, remember that consulting a doctor is recommended in this case rather than self-diagnosing. It can help you to get to the underlying reason behind the symptoms so you get the right treatment. You may expect blood work from your healthcare practitioner to check the hormone levels and other issues like diabetes, thyroid etc. They may also take an ultrasound of your uterus to check for PCOS.

Aside from the medicines prescribed by your doctor, the best way to overcome hormonal issues is to bring changes in your lifestyle – following a healthy diet, healthy sleeping habits, and daily workout.

Conclusion

An increase in testosterone levels in women can bring various unpleasant changes to a woman’s body. This naturally affects their self-esteem, bringing down their confidence levels. Also, if you ignore it and delay undergoing treatment, this can lead to more serious health conditions like cancer, tumor, heart issues, obesity, and infertility all of which can affect your overall lifestyle.

Therefore, it is important that you see a doctor from the moment you notice changes in your body and follow their advice. An active lifestyle and healthy eating habits can accelerate the recovery process and show enhanced results in the treatment.