Fitness and Testosterone

The connection between fitness and testosterone is not an easy subject. But our knowledge of how hormones such as testosterone impact our overall health continues to expand. In this field of research one aspect that has become increasingly apparent with each passing year is the connection between testosterone levels and fitness. Fitness is by no means the only determining factor in our body’s production of testosterone, but it is very significant.

Testosterone levels in men play a critical role in everything from sexual drive to competitive zeal. In women, testosterone levels are important, as well. But for the purposes of this article we will focus on decreasing testosterone levels in men and what can be done holistically to reverse that decline.

It’s common for testosterone levels to drop by 1 percent to 2 percent every year beginning at age 30. Therefore by age 50 or 55, that drop has become a rather large number. This dwindling supply of male sex hormones, or androgens, is known as andropause, a kind of equal-opportunity name, if you will, for a male version of menopause.There is an important testosterone fitness connection, but that connection exists in ways that might surprise you. First, weight lifting has often been considered a natural way to help maintain healthy testosterone levels in men. That connection may have been greatly overstated. It appears that diet and basic fitness are far more important.

We’re all familiar with the middle aged male spread, commonly referred to as “beer belly.” It turns out that body fat inhibits the production of testosterone, and breaks down testosterone already in the system. The typical male hormone characteristics commonly linked to testosterone may well disappear into an over abundance of fat cells.

This is especially true of fat cells that accumulate around the abdomen, because belly fat is more efficient at absorbing testosterone than any other fat cells in the body. Therefore, to increase testosterone levels is not so much to reduce overall weight, but  to be particularly aware of weight that settles around the waist.

It could be that this belly fat connection is one reason why weight work as part of a regular exercise program is seen as lifting testosterone levels. While it’s certainly true that in nearly every gym you will see some men 35 plus with Buddha bellies doing some impressive weightlifting, most men (and women) who do strength training are into overall fitness and here’s where the real difference in testosterone levels is most likely found. The majority of these guys are doing cardio work, treadmill, spin cycles, etc. and also giving more attention to their overall diet.

Overall fitness and the body’s ability to not just produce, but more importantly, maintain a healthy level of testosterone, are clearly related. In addition to controlling body fat, fitness brings one other essential benefit. Researchers have long suspected that anxiety and depression play important roles as well in reducing healthy levels of testosterone. Fitness, particularly aerobic fitness, walking, swimming, cycling, running, playing tennis, and more reduce anxiety and often depression as well and therefore help testosterone levels to remain high.

Finally, don’t overlook the benefits of yoga and meditation in helping to reduce anxiety and depression and therefore boost testosterone levels. If you want an easy place to start getting fit, check out John’s bounce and shake exercise along with his book, the Mars & Venus Diet & Exercise Solution.