About this episode
The most abundant hormone in women. Lower percentage compared to men but still ultimately important. For instance, healthy male ranges in a 2022 pub med study stated 300-1000. In women they’re 15-70ng/dL though Centers for Disease Control list 8-49 ng/dL as healthy. The importance of this differential is this: are you focused on optimal ranges or on norms? And choosing a conservative governmental guideline or anyone quoting them, if you don’t feel good may leave out missing peer-reviewed evidence that other information exists. Remember it takes almost 2 decades, an average of 17 years for research to make it into mainstream. It takes longer to change a position statement or governmental guideline. Recently, while experimenting with ways to stabilize levels of hormones overall, my tested level was well below 15, once at a 6! Not a great way to boost lean muscle mass. And I knew it. Where once I was lifting X lbs, I was struggling with X- [purposefully, leaving numbers out.. There should be no comparison of what weight I lift to what what you lift. Heavy for you is reaching fatigue and the number of repetitions you should be reaching fatigue. The point… what was normal and challenging just a few months ago was suddenly not doable. So, I knew. Other Signs Testosterone Levels are Low: Low sex drive Bone density Vaginal dryness Low muscle mass With low muscle mass- increased fat/belly fat High Testosterone in Females: Acne Excess hair on face, back, chest Oily skin Irregular periods In females, most testosterone converts into the sex hormone estradiol. In females ovaries produce testosterone and the adrenals produce a small amount of testosterone. While it’s most known for sex drive and libido, then for muscle, it’s also important for bone and mental health and maintaining balance in other hormones. Testosterone’s Role in the Human Body: Blood cells Body fat distribution and use Bone density Muscle strength Sex drive Breast health Mental health The most common testing reveals total testosterone. That’s a measure of both testosterone attached to proteins in the body and those not, that is referred to as free testosterone. It’s less commonly tested but measures the available testosterone in your body. A test for bioavailable testosterone is also available and you’d be working with a physician who deemed a need to deep dive if you were doing that. How to Support Your Testosterone Levels: Lifting weights with intensity (with adequate recovery) HIIT (may not elevate much but will not harm T) Adequate protein levels (it’s more than you think) What Kills Testosterone Levels: Endurance exercise Sugar Alcohol stress Low protein It’s not just normal menopause or stress decreasing testosterone levels. Hormone disruptors are everywhere and can impact your testosterone levels (as well as other hormones). These hormone disruptors decrease testosterone production, or reduce use of testosterone by your body or reduce “free testosterone.” BPA The plastics used everywhere. Don’t store food in them. Avoid heating in them. Avoid plastic water bottles. Use glass and and stainless steel Avoid the paper receipts Avoid BPA-lined cans Pesticides A no-shoes policy in your house Choose organics when possible Wash produce before consuming Forever chemicals Avoid farm-raised fish and meat In many dairy products Keep paints, and toxic products in garage away from kitchen and living areas Parabens Read personal care labels carefully Buy plant-based, organic when possible References: https://pubmed.ncbi.nlm.nih.gov/26358173/#:~:text=Clinical%20trials%20suggest%20that%20exogenous,musculoskeletal%20health%20in%20postmenopausal%20women. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9331845/ https://academic.oup.com/jcem/article/104/10/4660/5556103 https://www.nrdc.org/stories/9-ways-avoid-hormone-disrupting-chemicals https://www.endocrine.org/patient-engagement/endocrine-library/edcs#:~:text=EDCs%20are%20chemicals%20or%20mixtures,hormones%20from%20doing%20their%20job. Resources: 14-day detox: https://www.flippingfifty.com/stress-less 10-Day Hot, Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge Other Episodes You Might Like: The Effects of Hormones on Lean Muscle (4 Studies): https://www.flippingfifty.com/effects-of-hormones-on-muscle/ It Takes More Than Hormones to Fix Hormones: https://www.flippingfifty.com/fix-your-hormones/ 6 Ways Exercise Hurts or Helps Midlife Hormones: https://www.flippingfifty.com/midlife-hormones/