Stay on top of latest health news from Harvard Medical School. Sign up for HEALTHBeat and receive trusted health information delivered right to your inbox. Get the latest in health news delivered to your inbox! If you have sleep apnea or are concerned you may have symptoms of this condition, talk with your doctor about treatment options. In general, a normal total testosterone level is 300 ng/dL or higher. If you have any of these symptoms, ask your doctor if it might be related to low testosterone.
Fenugreek contains compounds called furostanolic saponins that slow testosterone breakdown in the body. This can result in a more pronounced "floppy" appearance, as our muscles are less able to maintain their shape and structure. Furthermore, a lack of physical activity can lead to a decrease in muscle tone, which refers to the amount of tension in our muscles at rest. This is because prolonged periods of inactivity cause our muscles to atrophy, or shrink, which reduces their ability to generate force and maintain proper posture. Ensuring adequate protein intake through diet is crucial, with a focus on high-quality protein sources such as lean meats, fish, eggs, and dairy products.
A deficiency in protein can lead to muscle wasting, even in individuals who are not sedentary. Additionally, a diet rich in antioxidants and anti-inflammatory compounds can help protect against neuronal damage. As the nerves struggle to communicate with the muscles, our ability to perform precise movements and maintain balance is compromised. This muscle wasting is not just a result of reduced physical activity, but also due to the impaired ability of the nerves to stimulate muscle contraction. This neuronal degeneration can be attributed to various factors, including oxidative stress, inflammation, and the accumulation of cellular damage over time.
When muscles are not regularly activated, the neural pathways that control them can become less efficient, leading to decreased muscle coordination and flexibility. Another factor to consider is the impact of physical inactivity on the neuromuscular system. Additionally, the connective tissue surrounding the muscles, known as fascia, can become thicker and less pliable, further contributing to muscle stiffness. When muscles are not stretched or used regularly, the fibers can contract and become shorter, leading to a decrease in the muscle's overall length and flexibility.
McDevitt says she sees older men who live a healthy lifestyle in their fifties who have the testosterone levels of a man in his thirties. By understanding the negative impact of physical inactivity and adopting a more active lifestyle, men can take proactive steps to optimize their testosterone levels and overall well-being. Addressing these factors along with adopting a more active lifestyle can help optimize testosterone production and improve overall men’s health.
Aim for 2-3 strength training sessions per week, targeting all major muscle groups. This doesn't necessarily mean heavy weightlifting; bodyweight exercises, resistance bands, or light dumbbells can be just as effective. One of the most effective ways to preserve muscle flexibility is through regular stretching exercises. By focusing on nutrient-dense foods and avoiding processed foods, we can promote muscle health and flexibility throughout our lives.
If you’re based in Denver or across Colorado, our hormone therapy clinic offers consultations to evaluate whether sleep disorders are contributing to hypogonadism. Repeated hypoxic episodes (oxygen deprivation) during sleep damage Leydig cells and create systemic inflammation, further suppressing the HPG axis. Testosterone production peaks during REM sleep and follows a circadian rhythm controlled by the hypothalamus. Sleep isn’t just recovery—it’s when your body manufactures the majority of its testosterone. This interference reduces luteinizing hormone (LH), the signal your testes need to produce testosterone.
High stress increases cortisol, a hormone that can interfere with testosterone production. Chronic stress can also negatively impact testosterone levels and libido. Most testosterone release occurs during sleep, particularly during the rapid eye movement (REM) stage. Because blood testosterone levels can fluctuate, it's important to do the test in the morning before 10 a.m.
Testosterone levels begin to decline when you reach your mid-thirties, and drop further as you age. Focus on eating a high-protein diet, and consider adding these 14 testosterone-boosting foods to your grocery list. In particular, resistance training, high-intensity interval training (HIIT), and walking have been shown to positively affect testosterone levels. There are also many ways you can naturally boost testosterone levels, but those should be done in conjunction with TRT. Conventional medicine only tests your testosterone if you’re experiencing symptoms of lower testosterone levels.