Testosterone is a hormone involved in bodily processes such as muscle mass production and male fertility. As we age, testosterone levels decline. This is a natural process. But other factors such as stress, obesity, poor diet, and medication can also play a role. Below is what you can do to maintain your (normal) testosterone levels.

Ensure you get quality sleep

One of the most important aspects of testosterone production is a good night's sleep. Two factors are important for a good night's sleep. The first is sleep duration, which for most people is somewhere between 7 and 9 hours. The second factor is sleep quality, which depends on the time you spend in the four different sleep stages during the night. REM sleep (cognitive recovery) and deep sleep (physical recovery) are particularly important. You want about 15-25% of your sleep to be deep sleep and 15-25% REM sleep during the night.

Read '5 Ways to Sleep Better' for more sleep tips & tricks.

Less cortisol = more testosterone

The relationship between the stress hormone cortisol and testosterone is obviously very complex, but I think I can explain it simply. When our body experiences prolonged stress or receives frequent hormetic (acute stress) stimuli, it goes into a survival mode.

When our body enters a survival mode, several functions become crucial. The heart has to beat faster, focus has to increase, and breathing has to accelerate to release a significant amount of energy for a short time. To achieve this, large amounts of cortisol (a hormone produced in the adrenal glands) are released. Cortisol suppresses immune functions (because getting sick isn't helpful when you need to survive) and increases blood sugar levels to enable rapid flight or fight.

As long as our body is in a survival mode (i.e., increased cortisol production), we see several bodily functions suppressed. In particular, digestion and everything related to reproduction are put on hold. The logical explanation for the latter is simple: If you can't survive, what's the point of reproducing?

Furthermore, you can remember that two opposites are theoretically never at their highest levels simultaneously. Cortisol has a catabolic (breaking down) effect to ensure you can release energy. Testosterone has an anabolic (building) effect to achieve muscle building, for example.

Less cortisol = more testosterone.

How do you ensure that cortisol level goes down? It's very simple. Fewer stressful stimuli and more relaxation. Less time on your phone and more time in nature. Remember that exercise, ice baths, breathwork sessions, intermittent fasting, etc. are also stressful stimuli. Compensate sufficiently by using nasal breathing, spending time in nature, getting enough sleep, hours without stimuli, and standing barefoot in the grass doing nothing. In addition, take at least the first few hours of the day without stimuli (CERTAINLY NO PHONE!) and the last 2-3 hours of the day as well.

Nutrition: What influence does it have on testosterone?

The process of producing testosterone begins in the liver. It gets started after receiving a signal from the pituitary gland. Cholesterol is produced in the liver from saturated fats.

Your body uses cholesterol to produce all steroid hormones, including testosterone. Therefore, your body always ensures that cholesterol can be fully produced. However, we can relieve the liver's burden by consuming extra cholesterol from food. This allows your liver to perform its other important tasks more effectively.

Besides cholesterol, your body also needs the substances: thyroid hormone T3 and vitamin A.

T3 is made from the amino acid tyrosine and the mineral iodine. Tyrosine is mainly found in protein-rich animal products, and iodine is mainly found in seafood and sea vegetables. Selenium is also important for T3 production. This is mainly found in meat or Brazil nuts. If you eat meat, choose grass-fed meat whenever possible. You can order this from Zorgnatuur .

Vitamin A is mainly found in the livers of various animals or in raw fermented dairy products and butter.

The biggest testosterone killer is EXCESS WEIGHT. This is because fat tissue produces estrogen. Estrogen is an antagonist of testosterone and therefore also affects testosterone levels.

The key takeaways

Now you know a few things you can do to maintain your (normal) testosterone levels. Here are some key takeaways:

– Get a quality night's sleep with 15-25% deep and REM sleep

– Lower your cortisol levels

– Make sure you get enough vitamin A, tyrosine and iodine

– Eliminate your excess weight