The Magic of Testosterone
TESTOSTERONE HIGHLIGHTS:
Women using hormonal birth control typically experience a 50% reduction in testosterone production
Symptoms of low testosterone include depression, mood swings, fatigue, muscle mass loss, and urinary incontinence.
Research has shown that women who have sex on a weekly basis also have more predictable menstrual cycles.
Vitamin D deficiencies are associated with low testosterone, so having adequate vitamin D is important for testosterone production.
Testosterone is secreted by the ovaries and is synthesized from DHEA, which is secreted from your adrenal glands. Most of us know testosterone is essential for a strong libido, but did you know that testosterone is also necessary for our mood? Testosterone helps to motivate us and ward off depression. Think of it as the “wake up, kick ass, repeat” hormone.
Testosterone helps us build lean body mass, and having more muscle mass increases our basal metabolic rate, which means we burn more calories daily. It is also crucial for bone and brain health, as well as immune system regulation.
BIRTH CONTROL & TESTOSTERONE:
Women using hormonal birth control typically experience a 50% reduction in testosterone production, which is why it can be helpful for some women experiencing acne. In adddition, birth control alters your liver at the genetic level to increases sex hormone binding globulin (SHBG). This is actually a mechanism to safeguard your body against all the excess hormones birth control delivers. The problem is the protein binds any testosterone your body manages to make. The result? Bye-bye, libido!
A study in The Journal of Sexual Medicine revealed that women who were on the pill for at least 6 months had higher levels of sex hormone-binding globulin than women who had never taken it. These levels remained elevated even several months later. Women who opted to remain on the pill had about 4 times the normal amount of SHBG.
While these levels may eventually decrease, they will never return to pre-pill levels. These findings have caused researchers to speculate if long-term exposure to the synthetic estrogen in the pill can alter a woman’s genes to continue to make higher levels of SHBG for life, which of course could have a long-term effect on her libido.
A fertile female body is one that has a robust libido and killer orgasms. Besides feeling amazing, orgasms have incredible health benefits.
They can reduce stress, anxiety, increase circulation, and improve autoimmune disease, menstrual cycles, and fertility.
They can also give you glowing skin, result in better sleep, and relieve migraines. In fact, studies have shown that orgasms can provide complete relief in 47% of people experiencing migraines.
When you have an orgasm you release oxytocin, often called the “love hormone” because it increases your feelings of affection or bonding with your partner. Oxytocin can counter the negative effects of cortisol, so it can help relieve stress.
Sex can actually decrease autoimmune symptoms and boost fertility. Our immune system has two branches and those need to be in balance to prevent autoimmunity or changes in our immune response. Orgasms help to balance the two branches of the immune system.
Research has shown that women who have sex on a weekly basis also have more predictable menstrual cycles. Women who don’t have sex regularly may have more sporadic cycles, which tend to be shorter, a possible indication of low progesterone and estrogen dominance. Orgasms can help relieve menstrual cramps because releasing oxytocin and other endorphins during orgasm may reduce pain. Additionally, orgasms can offer relief from migraine headaches.
SYMPTOMS OF LOW TESTOSTERONE LEVELS:
Depression, have mood swings, or cry easily.
No motivation and tired or fatigued throughout the day
Unable to gain muscle, losing muscle mass, decrease in bone density or have been diagnosed with osteopenia or osteoporosis.
Urinary incontinence.
Loss of sexual fantasies, difficulty or unable to orgasm.
Cardiovascular symptoms, heart disease, weight gain, anxiety, or panic attacks.
To remedy a lack of testosterone, there are some easy things that you can start doing right now.
Try strength training exercises. Pilates, body-weight resistance exercises, or high-intensity interval training. Exercise builds skeletal muscle and helps sensitize you to estrogen. It stimulates the growth of your muscles, which helps boost testosterone. Exercise will also lower body fat, and body fat makes estrogen, which pushes you to convert all your hormones into estrogen, including testosterone.
Vitamin D deficiencies are associated with low testosterone, so having adequate vitamin D is important for testosterone production.
Take adaptogenic herbs, such as ginseng. Ginseng is a stimulating and energy boosting herb to help get your vitality back.
Get quality sleep. The majority of your testosterone is produced during sleep. It’s best to measure testosterone at the same time of day, levels are highest in the morning, especially if we are sleeping well.
Have sex. You need to have orgasms, it’s a use it or lose it situation.
LAB TESTS FOR A LOW LIBIDO: If you find that your sex drive is low, consider having the following tests
A DUTCH complete will help you evaluate your estrogen, progesterone, estrogen metabolites, and will give you information about where your testosterone is at, what you're doing with it, and if you're converting it into DHT.
Sex hormone–binding globulin (SHBG) as sometimes testosterone will appear low, and it's because this protein is elevated.
Total and free testosterone levels. Free testosterone is what we utilize at the cellular level, so if you haven't had this test, it's important to get it done.
DHEA-S: Remember from our adrenal class that your adrenal glands produce this and it's then converted into testosterone? Sometimes that lack of libido or low testosterone is being driven by your adrenal health. So it's important to have a comprehensive hormone panel.
TIPS TO BALANCE YOUR HORMONES AND UP YOUR LIBIDO:
Eat a libido loving diet. Strive for well-balanced meals with plenty of healthy fats and vegetables to give your body the vitamins and minerals it needs for hormone production. You should be eating foods that support circulation and elevate testosterone, such as
Dark chocolate: The bioflavonoids in dark chocolate have a positive effect on your blood vessel health, increasing healthy blood flow to your sexual organs for better arousal, lubrication, and orgasm. Dark chocolate stimulates the release of dopamine, the neurotransmitter in the brain connected to pleasure. Be sure to eat chocolate that is 70 percent or more cacao.
Pumpkin seeds: These seeds are high in zinc, which can boost your testosterone levels by preventing the conversion of testosterone to DHT (which can cause hairloss- not fun!) and therefore increase your sex drive. Try to consume at least ¼ cup of pumpkin seeds per day.
Garlic: The allicin in garlic thins your blood, improving circulation so those tissues in your lady parts receive more blood and nutrients, potentially enhancing physical sensations.
SYMPTOMS OF TOO MUCH TESTOSTERONE:
Abnormal hair growth on your face, chest, and/or abdomen.
Acne, oily skin and/or hair, areas of darker skin such as your armpits
Thinning hair, skin tags, depression and/or anxiety, PCOS, and difficulty getting pregnant
With elevated testosterone, especially if you have insulin or blood glucose issues, get evaluated by your doctor to see if you have PCOS. Some of the important lab tests to consider in evaluating PCOS include:
The ratio of FSH and LH. On day 3 of your cycle, the FSH/LH ratio should be about 2:1, but in PCOS we often see elevated FSH values, which can be a cause for a lack of ovulation and infertility. LH also tends to be lower in PCOS. This drives up the FSH/LH ratio to around 3 for women with PCOS.
On days 19 through 21 of your cycle, it's a good idea to test progesterone.
Fasting insulin, HbA1C, and fasting blood sugar
In women, it’s better to look at free testosterone. A women’s free testosterone is between 1-2 picogram/mL. We always run total testosterone, free testosterone and SHBG, but it is that free testosterone that’s important. This is because testosterone can only exert its effects on the cell if it is in the free hormone form. If it is bound to SHBG, it can’t do its job
DHEA is another androgen that can be elevated in PCOS. Ideally DHEA levels are about 200-350 microgram/dL in women. This begins to decline in our mid-20s so levels will be lower with advanced age.
TIPS TO LOWER TESTOSTERONE LEVELS:
Freshly ground flaxseeds can raise sex hormone–binding globulin (SHBG), which will help bind testosterone so you won’t have as much of it bioavailable to your cells.
Take a supplement with saw palmetto, zinc, vitamin D, and nettle root. These herbs and nutrients help with excess testosterone levels and prevent it from converting into DHT, which causes hair loss.
Support those adrenal glands. In women with excess testosterone, licorice has been shown to be helpful to bring down those hormones, and it’s great at keeping your cortisol around.