OPTIMIZING YOUR TESTOSTERONE LEVELS

Testosterone is a hormone that plays a critical role in both men and women's overall health and fertility. However, research shows that testosterone levels are on the decline, with a decrease of approximately 25% per generation. In the 1940s, the average free testosterone in men was around 700, with many men having levels of 900-1000 or above. However, today, the average for men in America is 400, which is 300 less than it was a century ago.

Low testosterone levels can cause a range of symptoms in both men and women, such as reduced sex drive, erectile dysfunction, loss of armpit and pubic hair, hot flashes, male infertility, and depression. In women, low testosterone levels can lead to a decrease in sexual desire, difficulty reaching orgasm, fatigue, lack of concentration, muscle weakness, reduced vaginal lubrication, and thinning hair.

What are the symptoms of low testosterone?

• Reduced sex drive.

• Erectile dysfunction.

• Loss of armpit and pubic hair.

• Shrinking testicles.

• Hot flashes.

• male infertility.

• depression

Symptoms of Low Testosterone in Women

• Decrease in sexual desire or libido.

• Decrease in sexual thoughts or fantasies.

• Difficulty reaching orgasm.

• Fatigue.

• Lack of concentration.

• Muscle weakness.

• Reduced vaginal lubrication.

• Thinning hair.

While there are many contributing factors to the decline in testosterone levels, one specific factor that has a significant influence on overall health and performance is Lipopolysaccharides (LPS). LPS are large particles that come from the outer membrane of Gram-negative bacteria. They increase pro-inflammatory proteins, which inhibits testicular function and leads to a lower release of testosterone from the gonads in men and from adrenals in women. LPS also activates cells of the innate immune system, which synthesize pro-inflammatory factors and free radicals that lead to dramatic secondary inflammation in tissues.

Lipopolysaccharides (LPS) are large particles that come from the outer membrane of Gram-negative bacteria. When these bacteria are present in the gut, they can produce LPS, which can cause inflammation and damage to the intestinal lining, leading to a condition known as leaky gut syndrome. This condition allows LPS to pass through the intestinal wall and enter the bloodstream.

There are several reasons why someone might have higher levels of LPS in their system:

1. Poor Diet: A diet high in processed foods, refined sugar, and unhealthy fats can disrupt the balance of bacteria in the gut, leading to overgrowth of negative gram bacteria, which produce LPS.

2. Alcohol Consumption: Excessive alcohol consumption can disrupt the gut microbiome, leading to an overgrowth of harmful bacteria that produce LPS.

3. Exposure to Toxins: Exposure to environmental toxins, such as herbicides and pesticides, can disrupt the gut microbiome and increase the production of LPS.

4. Chronic Stress: Chronic stress can lead to an overproduction of cortisol, a stress hormone that can damage the intestinal lining, leading to a leaky gut.

5. Inflammatory Bowel Disease (IBD): IBD, such as Crohn's disease and ulcerative colitis, can cause inflammation and damage to the intestinal lining, leading to a leaky gut and an increase in LPS.

Overall, a healthy gut microbiome and a balanced diet are essential for maintaining healthy levels of LPS and preventing the negative effects associated with high LPS levels, such as inflammation, oxidative stress, and hormonal imbalances.

Here are five strategies to help optimize testosterone levels and reduce LPS:

1. Reduce non-organic glutinous grains to reduce hyperpermeability in the gut:

Gluten is a protein found in wheat, barley, and rye. When ingested, gluten can cause inflammation and damage to the intestinal lining, leading to a condition known as leaky gut syndrome. This condition allows LPS to pass through the intestinal wall and enter the bloodstream. By reducing your intake of non-organic glutinous grains, you can reduce hyperpermeability in the gut and help prevent the entry of LPS into your bloodstream.

2. Reduce processed food, alcohol, and refined sugar to prevent overgrowth of negative gram bacteria:

Processed foods, alcohol, and refined sugar can disrupt the balance of bacteria in the gut, allowing negative gram bacteria to overgrow. These bacteria produce LPS, which can cause inflammation and damage to the intestinal lining, leading to a leaky gut. By reducing your intake of processed foods, alcohol, and refined sugar, you can help maintain a healthy balance of gut bacteria and reduce the production of LPS.

3. Get good quality sleep - 5 hours of sleep decreases testosterone levels by up to 15%:

Sleep is essential for overall health and wellbeing. Lack of sleep can disrupt the body's hormone balance, including testosterone. Studies have shown that even a single night of sleep deprivation can significantly reduce testosterone levels. Aim for 7-9 hours of good quality sleep every night to help optimize your testosterone levels.

4. Use cold therapy before exercises to significantly boost testosterone levels and lower pro-inflammatory markers:

Cold therapy, also known as cryotherapy, involves exposing the body to cold temperatures to promote healing and reduce inflammation. Cold therapy has been shown to increase testosterone levels and reduce pro-inflammatory markers in the body. Before exercising, take a cold shower or immerse yourself in an ice bath to help optimize your testosterone levels.

5. Strength train regularly (3-5x per week) to slow down age-related testosterone decline:

Strength training is an excellent way to promote healthy testosterone levels. Studies have shown that regular strength training can increase testosterone levels and slow down age-related testosterone decline. Aim for at least 3-5 strength training sessions per week to help maintain healthy testosterone levels.

However if you currently have low testosterone levels you will hit a point of fatigue more quickly, or what I would call under-recovering.

When you train beyond your bodies ability to compensate your body produces cortisol, a stress hormone that can interfere with testosterone production. Cortisol stimulates the breakdown of muscle tissue, leading to muscle wasting, fatigue, and reduced testosterone levels.

Additionally, overtraining can lead to oxidative stress and inflammation, which can further impair testosterone production and lead to hormonal imbalances.

It's important to listen to your body and avoid overtraining by allowing enough time for rest and recovery. Adequate sleep, nutrition, and hydration are essential for recovery and optimizing testosterone levels.

If you found this blog post helpful share it with a friend!