TESTOSTERONE AND THE NATURAL APPROACH
Testosterone. When you hear that, what do you think? A lot of people think, “Men.” Testosterone, however, affects everyone. Testosterone is extremely important for men and women. The optimal level, though, is not the same for men and women. Just Like Goldilocks... Testosterone is produced by the testicles in males and ovaries in females. Testosterone is a lot like the Goldilocks of hormones. Testosterone levels can get too high and too low in both males and females. It is very important for the testosterone levels to be just right for optimization in both genders. Another hormone affects testosterone production and efficacy. This is the DHEA level — dehydroepiandrosterone. DHEA is produced by the adrenal glands (the glands that sit just above our kidneys). DHEA is responsible for converting estrogen to testosterone. If DHEA levels are not optimal, it is likely that testosterone levels will not be optimal. These levels can be checked via blood testing. Testosterone levels should be naturally higher in men than in women. In women, though, it is important that testosterone levels are not too low, either. Symptoms of Low Testosterone Levels in Men and Women • Fatigue • Poor Sleep
• Increasing Protein Intake
* Increasing protein intake on a daily basis will help to improve blood sugar stability. * Increasing protein intake on a daily basis will also help to improve DHEA levels and testosterone production in men and women. * Lean Protein every 2–3 hours is recommended. • Total Protein intake is patient-specific.
• Reduce Simple Carbohydrate Intake
* Simple carbohydrates include rice, potatoes, pasta, beans, corn, peas, bread, pastries, sugar, soda, juice, and candy. * Fruit is also considered sugar and should be consumed in moderation. * Always pair carbohydrates with protein.
• Increase Strength Training Exercise
* It is important to aim for 30 minutes of strength training exercise five days per week (in addition to 20 minutes of cardiovascular training five days per week).
• Optimize Cortisol Levels
* Cortisol is a stress hormone that can affect blood sugar stability, hormone production, and hormone utilization. * Notice I said optimize cortisol levels and not normalize. Optimal and normal are not the same!
• Low Libido • Osteoporosis risk • Poor Memory
• Low Muscle Mass • Increased Fat Mass
• Increase Hydration
Symptoms of Low Testosterone Levels in Men • Erectile Dysfunction • Decreased growth in height
* A general recommendation is 80–128 ounces of water per day with proper electrolyte replacement. * Water intake recommendations can differ depending on medical history, kidney function, medications, heart function, and more. This should be discussed with a medical provider.
• Poor development of testes or penis
When testosterone levels are too high in males or females, one may notice increased acne and mood swings. In women, high testosterone levels can cause excess body hair or facial hair (hirsutism), abnormal menstrual cycles, deep voice, or balding at the hairline. In women, high testosterone levels can lead to polycystic ovary syndrome. Oftentimes, testosterone levels are elevated in women due to progesterone dominance, abnormal blood sugar levels, or insulin resistance, though there can be other causes. How do we FIX this?! Improving testosterone levels in men and women can be done through natural approaches most of the time. There are times, however, when testosterone replacement is necessary. Let’s look at the ways we target testosterone levels from a natural approach. This goes for men AND women. • Improving and normalizing blood sugar levels must be the first thing to look at. It is very important to see: * Fasting blood sugar levels below 100 * Hemoglobin A1c (or the average of the blood sugar over 90 days) at 5.4% or below * Insulin level below 6 * Triglyceride level below 100 * HDL (good cholesterol) above 55 for women and above 45 for men
• Improve DHEA and Progesterone Levels in Men and Women
* Most of the time this can be done with dietary changes, though other interventions may be considered.
• Tribulus
* This is a natural supplement occasionally used in our practice (in addition to dietary changes and functional medicine approaches) to improve testosterone levels. TAKE IT ONE STEP FURTHER If you really want to know more about your hormone levels, we can do blood testing to provide more answers! With that, Berman Health and Wellness can utilize your results to not only analyze your results but also give you the proper recommendations for the right foods for your body, the right balance of nutrients, and proper supplementation to improve your levels and symptoms. Call 239-431-0232 to ask me more!
–Jenni Berman PA-C, CPT, CNS, CICI OWNER, BERMAN HEALTH AND WELLNESS
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