Testosterone speeds up muscle cell metabolism, resulting in fat loss and muscular development. It demonstrates that raising testosterone in males suffering from low T can help them shed weight and gain muscle.
Understanding how testosterone affects metabolism might help us understand its deeper impact on health, such as its possible key role in weight control and metabolic health.
What is Testosterone?
Testosterone is an androgen, which is a type of sex hormone that controls the development and maintenance of male sex characteristics. Testosterone, produced predominantly in the testes, is essential for controlling protein synthesis, fat metabolism, red blood cell creation, and bone density.
Testosterone levels normally diminish with age, triggering a series of possible health problems such as decreased muscular mass, increased body fat and cholesterol, and decreased libido.
Functions of Testosterone
- Muscle Mass and Strength: Testosterone promotes muscle protein synthesis, which increases muscular mass and strength.
- Bone Density: It promotes bone mass and bone mineral density. Also lowers the risk of bone fractures.
- Red Blood Cell Production: Testosterone promotes the formation of red blood cells, which transport oxygen to muscles and other organs.
- Mood and Cognitive Function: It affects mood, energy levels, and cognitive skills such as memory and focus.
Low Testosterone Symptoms
Low levels of testosterone, medically termed hypogonadism, can significantly impact metabolism. Studies estimate that up to 40% of men over the age of 45 experience low levels of testosterone.
- Erectile dysfunction
- Mood changes
- Difficulty concentrating
- Increased body fat
- Decreased muscle mass
Testosterone therapy can help raise testosterone levels, which may alleviate these symptoms and testosterone may aid in weight loss, testosterone may increase energy, and improve body composition.
Does Testosterone Speed Up Metabolism?
According to research, testosterone has an impact on metabolism, while the specific processes are still being investigated. Studies have revealed that testosterone maintains muscle mass, which in turn regulates metabolism. Muscle tissue is metabolically active, which means it requires energy even while resting. Individuals with more muscular mass tend to have glucose metabolism and higher BMRs, which may help with weight management.
Metabolism is the complicated biochemical process by which the body turns food and drink into energy. At its foundation, metabolism is regulated by elements such as basal metabolic rate (BMR), which describes the amount of energy used at rest to maintain and sustain essential physiological activities.
Testosterone and Muscle Mass
One of the primary ways in which testosterone regulates metabolism is through its the effects of testosterone on muscle mass. Testosterone increases protein synthesis and muscular development. Gonadotropin releasing hormone regulates the release of testosterone. This explains why males, who normally have higher testosterone levels than women, have more muscle and bone mass, and higher BMRs.
According to a study published in the Journal of Clinical Endocrinology & Metabolism, testosterone supplementation in older men with low testosterone levels increased lean body mass while decreasing fat mass, indicating testosterone plays a good influence on metabolism.
Testosterone and Fat Storage
Testosterone additionally affects fat distribution and storage. Testosterone deficiency or low testosterone levels are linked to an increase in body fat, namely visceral fat, which is fat accumulated around internal organs. Visceral fat is metabolically active, contributing to a variety of metabolic diseases such as insulin resistance and inflammation.
Research published in Obesity Research discovered that men with greater than normal testosterone levels had less visceral fat than men with lower than normal testosterone levels did. The researchers found some evidence that testosterone might assist manage fat distribution and lower the incidence of metabolic diseases. Body mass index is also affected by testosterone levels.
Can Testosterone Supplements Cause Weight Loss?
Testosterone supplementation, often known as testosterone replacement or testosterone treatment, (TRT), is used to treat patients with testosterone deficiency. TRT has been proven to enhance body composition by increasing muscle mass while decreasing fat mass, perhaps leading to weight reduction in certain people.
A meta-analysis published in Obesity Reviews examined various research on TRT’s impact on body composition. The study discovered that TRT was related to a considerable decrease in fat mass and an increase in lean body mass. The researchers concluded that these adjustments might result in moderate weight reduction and better metabolic health.
How To Increase Testosterone Naturally?
Increasing testosterone levels naturally entails adopting healthy lifestyle habits that promote hormonal balance. Here are some things you can do to increase testosterone:
Regular Exercise
Resistance Training: Lifting weights and other strength training activities are very good at increasing testosterone. A study published in the Journal of Applied Physiology discovered that males who engaged in regular resistance training had significantly higher testosterone levels than those who did not exercise consistently.
High-Intensity Interval Training (HIIT): HIIT consists of brief bursts of intensive activity followed by rest intervals. A study published in the European Journal of Applied Physiology found that HIIT can result in considerable increases in testosterone levels.
Enough Sleep
Sleep is essential for maintaining normal testosterone production levels. A research published in the Journal of the American Medical Association discovered that males who slept only five hours each night had a 10-15% decrease in testosterone levels. Aim for 7-9 hours of excellent sleep every night to promote and maintain optimal hormone synthesis.
Manage Stress
Chronic stress increases cortisol levels, which can reduce testosterone synthesis. Meditation, yoga, and deep breathing exercises are all effective stress-management techniques. A research found that those who used stress reduction strategies had lower cortisol levels and greater testosterone levels than those who did not manage stress well.
Healthy Diet
A diet high in whole foods, healthy fats, lean proteins, and complex carbs is necessary for a normal testosterone synthesis. Diets heavy in processed foods and sweets can have a deleterious impact on hormone levels. A research in the journal Nutrition and Metabolism discovered that a diet heavy in good fats, such as omega-3 fatty acids, is linked to good health and higher testosterone levels.
Healthy Body Weight
Maintaining a healthy body weight is essential for achieving peak testosterone levels. Obesity and high body fat are linked to low testosterone levels. A research published in the Journal of Clinical Endocrinology & Metabolism indicated evidence that weight loss in obese males resulted in substantial increases in testosterone levels.
Intermittent Fasting
Intermittent fasting has been demonstrated in previous studies to improve testosterone levels benefit men. A research discovered that intermittent fasting can raise testosterone levels in males. This dietary pattern alternates between eating and fasting, which can assist improve hormone production.
Vitamin D
Vitamin D deficiency has been associated with reduced testosterone levels. A research published in the journal Hormone and Metabolic Research discovered evidence that males who supplemented with vitamin D had significantly higher testosterone levels than those who did not.
Zinc
Zinc is another element required for testosterone synthesis. A research published in the journal Nutrition found that zinc supplementation in males with borderline zinc insufficiency resulted in substantial increases in testosterone levels. Foods high in zinc include oysters, meat, spinach, and pumpkin seeds.
Avoiding Excessive Alcohol and Sugar
Excessive alcohol consumption and a high sugar intake can lower testosterone levels. According to research, chronic alcohol intake can cause men’s testosterone levels to drop. Similarly, a high sugar intake has been linked to reduced testosterone levels especially in aging men.
Frequently Asked Questions: Metabolism and Testosterone
Can increasing testosterone levels help with fat loss?
Yes, increasing testosterone levels can aid with fat reduction. Testosterone affects fat distribution and storage, and greater levels are associated with reduced visceral fat. Increased testosterone levels can help boost muscle mass, which raises the basal metabolic rate (BMR), resulting in more calorie burn and fat or weight loss.
Is TRT effective in weight loss?
Testosterone replacement treatment (TRT), an androgen treatment, can help people lose weight who have low testosterone levels. However, it is important to monitor for potential weight gain as a side effect in some individuals. TRT has been proven to enhance body composition by increasing muscle mass and decreasing fat mass, perhaps leading to mild weight reduction.
For instance, anabolic steroids, which are synthetic variations of testosterone, are known to significantly contribute to more muscle mass but come with their own risks and side effects. However, because of the potential side effects of testosterone and hazards, TRT should only be used under the guidance of a physician. Additionally, TRT might help mitigate the symptoms of metabolic syndrome, a cluster of conditions that increase the risk of heart disease, stroke, and diabetes.
How long does it take to lose weight using testosterone?
The time it takes to lose weight with a testosterone treatment varies by individual and is determined by factors such as baseline testosterone levels, dose, and adherence to testosterone therapy. For instance, addressing belly fat specifically may require more targeted approaches alongside TRT. Some studies suggest they have seen substantial changes in body composition after three to six months of initiating testosterone replacement therapy (TRT).
These changes often include improved insulin sensitivity, which can further aid in weight loss and overall health. Individual results with testosterone replacement therapy may vary, so it’s important to have reasonable expectations and combine TRT with lifestyle modifications for the best results. This combination is crucial, as excess belly fat can negatively affect how the body converts testosterone, impacting the overall effectiveness of the treatment.
Summary
Testosterone regulates metabolism, maintain muscle mass, fat distribution, and total energy expenditure. Scientific studies have shown that normal testosterone levels can increase basal metabolic rate (BMR), promote muscle protein synthesis, and reduce visceral fat. Testosterone replacement treatment (TRT) has been demonstrated to enhance body composition and help in significant weight loss in those with low testosterone levels.
However, it is critical to use TRT with caution and under the guidance of a healthcare practitioner. Lifestyle modifications, dietary tweaks, and regular exercise can all help to naturally enhance testosterone levels.
Better understanding the complex relationship between testosterone and metabolism might help people make better decisions regarding their health and well-being. Individuals can benefit from maintaining adequate testosterone levels in terms of metabolic health and overall well-being.
If you enjoyed this article, you may also want to read this article on How Can Low Testosterone Cause Tiredness?
*This information is not intended to serve as a substitute for professional medical or dietary advice tailored to individual needs.
References:
https://pubmed.ncbi.nlm.nih.gov/1730811/
https://www.everlywell.com/blog/testosterone/how-testosterone-levels-impact-your-metabolism-and-your-health/
https://www.healthline.com/nutrition/testosterone-and-fat-loss
https://balancemyhormones.co.uk/can-increasing-testosterone-levels-contribute-to-fat-loss/
https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/testosterone-metabolism
https://joe.bioscientifica.com/view/journals/joe/217/3/R25.xml
https://www.nature.com/articles/hr201052
Dr. Kimberly Langdon has been an MD for 31 years, board-certified obstetrician/gynecologist with 19-years of clinical experience. She graduated from The Ohio State University College of Medicine, earning Honors in many rotations. She then completed her OB/GYN residency program at The Ohio State University Medical Center, earning first-place accolades for her Senior Research Project and Score of 98th percentile on a National Proficiency Test.
During her clinical career, she delivered over 2000 babies and specialized in minimally invasive procedures, menopause, endometriosis, menstrual disorders, and polycystic ovarian syndrome. After retiring from clinical practice, she founded a medical device company to commercialize her two patented and four patent-pending medical devices for both life-threatening and non-life-threatening infections.
