What Is The Role Of Testosterone, And Can High Testosterone Levels Cause Hair Loss? How To Stimulate Testosterone Naturally?
Jun 14, 2023
Under normal circumstances, we don’t know much about testosterone, and it won’t even be mentioned, but in the fitness circle, the word testosterone appears more frequently, and some friends even lost fat after gaining muscle They will take the initiative to measure their testosterone levels during each stage. The reason why they attach so much importance to their testosterone levels is that testosterone plays a very important role in the growth of muscles and the maintenance of body fat percentage.
As a hormone necessary for the human body, it should not only be a concern for fitness men. For the general population, a certain testosterone level plays an important role in maintaining health and body shape. Of course, the general population mentioned here also includes females. When we mention testosterone, most of my friends subconsciously think that it refers specifically to men and has little to do with women. However, testosterone is also secreted in women, but its amount is very small. If it is related to men In contrast, the testosterone level in women is about 1/10 of that in men. Of course, this is the main reason why it is difficult for women to gain muscle compared with men.
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Of course, when we pay attention to testosterone, we will pay attention to its role. Therefore, many friends will find ways to increase their testosterone levels to improve their health, but in the process, there are still Some friends who will ask certain questions, such as whether high testosterone levels can cause hair loss. Of course, under certain circumstances, some friends will think that well-trained bodybuilders will have baldness. So in the following content, let’s talk about related topics about testosterone.
The role of testosterone
The role of testosterone is not only for men, normal testosterone levels also play an important role in women, such as:
A certain level of testosterone will make it easier to gain muscle, which is why some bodybuilders are very concerned about their testosterone levels because testosterone is conducive to muscle repair and synthesis.
A certain level of testosterone will make fat loss easier because testosterone plays an important role in the process of fat metabolism, it can inhibit the production of fat cells in the body. Of course, there is a complementary relationship between testosterone levels and body fat percentages. High testosterone levels are conducive to fat loss. At the same time, healthy body fat percentages are also conducive to the secretion of testosterone. People with high body fat percentages will have relatively high testosterone levels. lower.
A certain level of testosterone is conducive to the maintenance of health and the regulation of mood. It can reduce the risk of cancer, heart disease, diabetes, strengthen bones, help enhance bone density, and help regulate mood and fight depression, etc.
In other words, a certain level of testosterone not only affects muscle gain or fat loss, but more importantly, it will bring various positive meanings to health, so even if we are not for muscle gain, the same Take care of your testosterone levels.
Can high testosterone levels cause hair loss?
When we mentioned the role of testosterone, some friends will pay special attention to its side effects, which is the problem of hair loss. At this time, we will use a few words (become stronger but also become bald) to describe the strong but bald testosterone. Bald fitness people, because during the fitness process, medium-to-high-intensity strength training will increase the resting testosterone level. Usually, these people have relatively high testosterone levels, so fitness or high testosterone levels are related to hair loss does it matter? We may be able to get some useful information from the following.
First of all, the main cause of hair loss is genetics, but genetic factors are beyond our control, so if your immediate family members have baldness, you can't attribute it to fitness.
Secondly, bad living habits, incomplete nutrition, stress, sleep, and some diseases can also be the cause of hair loss, so if you have these phenomena, you can’t attribute the hair loss to high testosterone levels, because many testosterone levels are low My friends also suffer from hair loss, and they have no genetic predisposition.
Regardless of genetic factors and bad habits, what is the relationship between testosterone levels and hair loss? If we look at it from the perspective of gender, or this is the case, we will see this more intuitively. After all, bald women are rare, while men are very common.
For men, regardless of genetic factors, the cause of hair loss is dihydrotestosterone. Speaking of which, dihydrotestosterone is a metabolite of testosterone. It binds to the receptors of the scalp hair follicles, causing them to slowly shrink and stop growing hair. However, for the general population, even if they can improve their testosterone levels through their efforts (choose natural methods, except for unnatural methods), their testosterone levels are still within our physiological fluctuation range, and this level will soon decrease. It will return to the baseline level. For example, you can increase the testosterone level in your body through high-intensity strength training, but this increase in testosterone level is only a short-term fluctuation, not that you will maintain a high testosterone level. , so it is not enough to cause hair loss problems.
So, why do some muscular bodybuilders experience hair loss, or even go bald? The reason is also very simple. Some bodybuilders will choose to inject exogenous testosterone to meet their fitness needs. Substantial lift, which can lead to hair loss, even baldness. However, this is only an isolated phenomenon. For the general population, even if they keep exercising, the risk will be very low.
From the above points, we can see that the main cause of hair loss is genetics and bad living habits, not fitness or long-term fitness. Therefore, when we want to use any method to increase testosterone levels, as long as your method is scientific and natural, you don't have to have such concerns.
How to Boost Testosterone Levels Naturally
After understanding the role of testosterone and eliminating the concerns about testosterone and hair loss, how to increase testosterone levels is another issue we care about, so let’s talk about this topic next. Of course, when we choose related methods, Unless necessary, it is not recommended to take supplements to achieve the goal. So, how to increase testosterone levels?
1. Healthy living habits
Healthy living habits are the prerequisite for us to maintain a good state. Of course, for testosterone, to maintain a stable level, healthy living habits should also be given priority, such as three regular meals, a balanced and healthy diet, Paying attention to exercise, regular work and rest, and other good habits can not only help you maintain the balance and stability of hormone levels in your body, only under this premise can the methods we adopt be effective. Conversely, bad habits (eating irregularities, lack of sleep, staying up late, smoking and drinking too much, etc.) can counteract our efforts and lead to ineffective behavior.
Therefore, whether it is for health or to improve testosterone levels, developing healthy living habits plays an important and even decisive role. Of course, the formation of habits is not a matter of a day or two and requires us to persist for a longer time. At this time We can start with the following aspects:
on diet
Ensure the regularity of three meals, a balanced diet, and comprehensive nutrition. Even during the fat loss period, this is the premise. Don't go on a diet too much, but limit your daily calorie intake by adjusting your diet structure. For testosterone stimulation, the diet has an important effect on resting testosterone levels. A vegetarian diet will lower it, and an omnivorous diet rich in meat will increase it; similarly, a low-fat diet will lower testosterone levels, and two types of fat can increase testosterone levels in the body. These two types of fat refer to saturated Fat (found in meat and other animal foods) and monounsaturated fat (found in meat, olives, peanuts, etc.).
in sports
Choose your favorite exercise method, because it is more conducive to persistence. Persevering in exercise can help us lose and control weight, and a healthy body fat percentage is an important factor to ensure the stability of hormone levels in the body. When the body fat percentage is too high, Excessive fat content will lead to a decrease in testosterone secretion, thereby affecting normal testosterone levels. Of course, a healthy body fat rate helps stabilize testosterone levels, and in turn, higher testosterone levels can help us maintain or reduce body fat rates, so the relationship between the two complements each other.
Therefore, insisting on exercising is another good habit. For the general public, how to arrange their exercise? Under normal circumstances, exercise for no less than 30 minutes each time, 5 times a week, so that the overall exercise time within a week is no less than 150 minutes. This goal is not difficult to achieve, the key is whether you want to do it.
Regular work and rest, adequate sleep
High-quality sleep can promote the secretion of various growth hormones, including the secretion of testosterone. On the contrary, staying up late and lack of sleep will lead to hormone secretion disorders. When the sleep is less than 6 hours, the testosterone level will be reduced by about 10%. Therefore, for the sake of health, for the maintenance of body shape, for the stability of hormone levels, regular sleep habits, high-quality sleep is an important condition.
2. Strength training, pay attention to training intensity, not training parts (such as legs)
Speaking of fitness and testosterone stimulation, most of my friends mentioned leg training. If you want to achieve the effect of promoting testosterone through training, it does not specifically refer to leg training, but high-intensity strength training. That is to say, any form of strength training, as long as the intensity is raised, can play a role in stimulating testosterone. Of course, if you want to increase the training intensity, in terms of efficiency, do more exercises that can use the maximum muscle mass. This may be the reason why everyone mentions that leg training can boost testosterone.
So, what happens to your testosterone levels during training? If the training intensity is high enough, the hormone level in the blood will reach 10-20% of its resting level. After the training, these hormones (including testosterone) will continue to play a role in repairing and rebuilding muscles. Prepare for a training session.
In addition, the way of training will only cause a short-term increase in the testosterone level in the body. During the training process and just after the end, the testosterone level will increase sharply, and then it will drop sharply. But it is this short-term improvement process that can help us achieve the desired effect, and the subsequent decline just means that it has completed its work. And, if you can stick to relatively rigorous training, then, after about 2 years, the resting testosterone level in the body will increase.
Therefore, the significance of strength training for testosterone stimulation lies in two points:
There is a sharp increase in testosterone levels in the body during and immediately after training and a sharp drop in the hours after training
If you can persist in strength training, after 2 years, the resting testosterone level will increase.
3. Pay attention to the intake of relevant trace elements (there is no need for additional supplementation if there is no deficiency in the body)
In addition to a healthy and balanced diet, we should also pay attention to the intake of some trace elements, such as zinc, magnesium, and vitamin D. However, one thing to note is that when these trace elements are deficient in the body, the testosterone level will drop. At this time, conscious supplementation will achieve the effect of increasing testosterone levels, but if your body does not lack these trace elements, additional supplementation will have no effect.
The lack of zinc will lead to a decline in testosterone levels, so we can supplement it through diet, and consider supplements if necessary. In the daily diet, choose more foods rich in zinc, such as seafood (oysters, crabs), Red meat (pork, beef, lamb), dairy products, various nuts (pistachios, walnuts), vegetables (spinach, peas, garlic), grains (oats), etc. In contrast, animal foods contain more zinc than plant foods.
Similarly, magnesium deficiency can also lead to a decrease in testosterone levels. Of course, in the daily diet, we must also pay attention to the intake of magnesium. Foods rich in magnesium include seaweed, grains, beans, dark green vegetables, and bananas.
In addition to zinc and magnesium, vitamin D deficiency can also reduce testosterone levels, and the most effective way to supplement vitamin D is to bask in the sun for about 15 minutes a day, but it should be noted that basking in the sun through glass is not useful.
The mechanism of Cistanche boosts the testosterone effect
Cistanche has been found to boost testosterone levels in several ways. Firstly, it contains compounds known as echinacoside and acteoside, which have been shown to enhance the production of luteinizing hormone (LH) in the pituitary gland. LH stimulates the Leydig cells in the testes to produce testosterone. Cistanche also contains polysaccharides and phenylethanoid glycosides, which have been shown to have antioxidant and anti-inflammatory properties. This can help reduce oxidative stress and inflammation in the testes, which can impair testosterone production Additionally, Cistanche has been found to increase the expression of genes involved in testosterone synthesis and reduce the activity of enzymes that break down testosterone, such as 5-alpha-reductase. Overall, the combination of these mechanisms is thought to contribute to Cistanche's testosterone-boosting effects.
Summarize:
Normal testosterone levels play an important role in the health of the body, the maintenance of body shape, and the growth of muscles. Then, if we want to increase the testosterone level within the normal range, what we need to do is to choose natural methods. Make adjustments from some controllable factors to achieve the goal. The methods include good living habits, emphasis on strength training, and supplementation of relevant trace elements, etc.
In addition, the increase of testosterone levels within the normal range will not lead to hair loss. For hair loss, the most important factors are heredity and bad living habits. Therefore, if you have no genetic predisposition and have good Living habits, the phenomenon of hair loss does not need to worry too much.
