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Boost Low Testosterone with Exercise

October 17, 2020 by Brett Jones

Exercise might be the best way to fight ‘Low T’

Regular exercise might lower a man’s risk for low testosterone.

Scientists report that men who get over 1,000 MET minutes of physical activity each week are less likely to develop testosterone deficiency. (MET stands for “metabolic equivalent.”)

The Physical Activity Guidelines Advisory Committee (PAGAC) recommends that most people exercise for 500 to 1,000 MET minutes weekly.

Scientists may have found a link between the amount of exercise a man gets and his testosterone levels.

What is Testosterone?

Testosterone is the male sex hormone that is made in the testicles. Testosterone hormone levels are important to normal male sexual development and functions.

During puberty (in the teen years), testosterone helps boys develop male features like body and facial hair, deeper voice, and muscle strength. Men need testosterone to make sperm. Testosterone levels generally decrease with age, so older men tend to have low blood testosterone levels.

What is Low Testosterone?

Some men have low testosterone levels. This is called testosterone deficiency (TD) or often referred to as Low Testosterone (Low-T).

The American Urology Association (AUA) identifies low blood testosterone (Low-T) as less than 300 nanograms per deciliter (ng/dL) on two tests obtained in the morning. Several symptoms or conditions may accompany TD:

  • Low sex drive
  • Fatigue
  • Reduced lean muscle mass
  • Irritability
  • Erectile dysfunction
  • Depression
  • There are many other possible reasons for these symptoms, such as: opioid use, some congenital conditions (medical conditions you are born with), loss of or harm to the testicles, diabetes, and obesity (being overweight). See your doctor if you have any of these symptoms.

Exercise might help combat Low T.

Men who exercise more might be at reduced risk for testosterone deficiency, researchers reported last May at the American Urological Association’s 2020 Virtual Experience press conference.

Low testosterone can be a serious health issue for men. When levels of this hormone decline, they might feel weak, moody, and fatigued. They might also start having trouble with erections and low sexual desire.

The study included data from 7,597 men between the ages of 18 and 80. All of the men were participants in the National Health and Nutrition Examination Survey (NHANES) between 2011 and 2016. NHANES is a series of studies that focuses on the health of people in the United States.

The men answered questions about their physical activity and had their testosterone levels measured.

Physical activity was evaluated based on the recommendations of the Physical Activity Guidelines Advisory Committee (PAGAC). Activity was categorized according to metabolic equivalents (METs). The amount of energy a person exerts while at rest is valued at one MET. Brisk walking equals about 5 METs. Running at 7 mph is about 11.5 METs.

The PAGAC recommends that most Americans spend between 500 and 1,000 MET minutes on exercise each week.

The men in the study were divided into three groups depending on their activity level. About 9% of them got the recommended amount of exercise. Almost 59% exceeded the recommended amount, and 32% got less than the recommended amount.

Overall, 29% of the men had low testosterone levels.

After further analysis, the authors found that men who got more exercise than recommended had a “significantly decreased likelihood” of low testosterone compared to men who did not get recommended amounts.

More research is needed, the scientists said, as the results need to be confirmed. However, they added that “these data provide a basis for counseling patients regarding the positive association between exercise and [testosterone levels].”

 

Testosterone Resources

Healthline.com

Roland, James

“What Exactly Are METs, and What Should You Know About Them?”

(October 21, 2019)

https://www.healthline.com/health/what-are-mets#calculation

The Journal of Urology

Fantus, Richard, et al.

“The Association Between Exercise and Serum Testosterone Among Men in the United States”

(Abstract PD25-03. Presented May 15, 2020 at the American Urological Association’s 2020 Virtual Experience press conference)

https://www.auajournals.org/doi/10.1097/JU.0000000000000882.03

Renal and Urology News

Charnow, Jody

“Testosterone Levels Falling in Young Men”

(May 17, 2020)

https://www.renalandurologynews.com/home/conference-highlights/american-urological-association-annual-meeting/aua-2020-virtual-experience/testosterone-levels-declining-young-males/

Urology Times

Kahl, Kristie L.

“Exceeding exercise guidelines may reduce likelihood of low T in men”

(May 27, 2020)

https://www.urologytimes.com/view/exceeding-recommended-exercise-guidelines-may-lower-t-men

Filed Under: Male Health Tagged With: boost testosterone, declining male testosterone, how to boost testosterone naturally, how to fight low testosterone, how to raise testosterone, low t, low testosterone, raise testosterone, raise testosterone naturally, raising testosterone, testosterone

Younger Men Have Less Testosterone

June 11, 2020 by Brett Jones

low testosterone in men

Testosterone Levels Have Fallen in Younger Men

Testosterone levels have been dropping among adolescent and young adult males in the United States, according to new research in the Journal of Sexual Medicine. 

The findings are based on data from the National Health and Nutrition Examination Surveys (NHANES). 

During the 1999-2000 survey cycle, the average testosterone measurement for men aged 15 to 39 was 605.39 ng/dL. By the 2015-2016 cycle, that number had dropped to 451.22 ng/dL.

Testosterone is on the Decline

birth control for men

In the United States, testosterone levels have declined in adolescent and young adult men since 1999, according to a recent study.

The hormone testosterone plays an important role in men’s health. (Women’s bodies also produce testosterone, but in much smaller amounts.) Testosterone gives a man his masculine traits, like facial hair and muscle mass. It contributes to bone health.

And it’s critical for sexual function and fertility. Libido, erections, and sperm production are largely driven by testosterone.

When does male Testosterone go down?

Around age 30, a man’s testosterone levels start to fall. It’s a natural part of getting older, and the process is gradual. Typically, a man may be diagnosed with testosterone deficiency if his levels fall below 300 ng/dL and he has symptoms like low sex drive, fatigue, and moodiness.

While younger men usually don’t need to worry about age-related testosterone declines, researchers have noted that almost 20% of adolescent and young adult men do have testosterone deficiency.

Researchers set out to learn more about the average testosterone levels for men in this age group. They worked with data from the National Health and Nutrition Examination Surveys (NHANES), a large-scale study of adults in the U.S. In particular, they looked at information for men aged 15 to 39 over 5 survey cycles between 1999 and 2016.

Testosterone levels – At a Glance

Overall, 4,045 men had their total testosterone levels measured during these time periods. The researchers reported the following averages:

NHANES Cycle

Average Testosterone Measurements

1999-2000

605.39 ng/dL

2003-2004

567.44 ng/dL

2011-2012

424.96 ng/dL

2013-2014

431.76 ng/dL

2015-2016

451.22 ng/dL

The researchers also noticed that men with a higher body mass index (BMI) were more likely to have lower testosterone levels. The men’s average BMI increased from 25.83 in the 1999-2000 cycle to 27.96 in the 2015-2016 cycle. (Average BMI ranges from 18.5 to 24.9. People with a BMI of 25 to 29.9 are considered overweight. Obese people have a BMI of 30 or higher.)

However, even for men with normal BMI, average testosterone levels dropped from 664.79 ng/dL in the 1999-2000 cycle to 529.24 ng/dL in the 2015-2016 cycle.

The results “may have large ramifications as low testosterone has been linked to underlying comorbidities and potentially increased mortality risk,” the study authors explained.

The findings were presented in October 2019 at the 20th Annual Fall Scientific Meeting of the Sexual Medicine Society of North America (SMSNA), held in Nashville, Tennessee.

 

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Medical Resources

Resources

Centers for Disease Control and Prevention

“Defining Adult Overweight and Obesity”

(Page last reviewed: April 11, 2017)

https://www.cdc.gov/obesity/adult/defining.html

Medical News Today

Sissons, Claire

“Typical testosterone levels in males and females”

(September 17, 2018)

https://www.medicalnewstoday.com/articles/323085

The Journal of Sexual Medicine

Patel, P., et al.

“Trends in Serum Testosterone Levels Among Adolescent and Young Adult Men in the United States”

(Abstract. Published: January 2020, Volume 17, Issue 1, Supplement 1, Pages S3–S4)

https://www.jsm.jsexmed.org/article/S1743-6095(19)31529-2/fulltext

WebMD

McMillen, Matt

“Low Testosterone: How Do You Know When Levels Are Too Low?”

(August 31, 2016)

https://www.webmd.com/men/features/low-testosterone-explained-how-do-you-know-when-levels-are-too-low#1

Filed Under: Male Health Tagged With: declining male testosterone, how to boost male testosterone, how to raise testosterone, male testosterone, male testosterone deficiency, male testosterone levels, male testosterone levels by age, testosterone in younger men

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