Most people know that testosterone plays a huge role in men's health and wellness. Still, many don't understand the details of the science behind testosterone levels. Every man can benefit from learning more about testosterone and how it affects the body. Free testosterone is one aspect worth knowing more about.
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Free testosterone is the testosterone in the blood that is bioavailable. It is 'free' because it is unattached to any protein. Most testosterone is attached to one of two proteins: albumin and sex hormone-binding globulin. While overall testosterone levels are important, levels of free testosterone are also key because free testosterone is the type of testosterone that is easily usable by the body.
Testosterone that is attached, or bound, to proteins is not available to androgen receptors. Only free testosterone can interact with androgen receptors. Androgen receptors are a kind of hormone that plays a hugely important role in many aspects of bodily function. The reproductive, cardiovascular, neural, immune, and musculoskeletal systems all rely on androgen receptors and, thus, on free testosterone.
While bound testosterone plays a vital role in the body, many bodily functions can only be stimulated by free testosterone. The functions of free testosterone include enhancing sleep quality and duration, improving sexual functioning, increasing energy and endurance, and raising red blood cell production. Other functions are to balance cholesterol and blood pressure levels, support bone strength, support muscle strength, promote a healthy weight by stimulating metabolic function, and enhance memory and focus.
The levels of testosterone in the blood are affected by aging. As a man gets older, his levels of both free testosterone and overall testosterone naturally drop. What is considered a normal free testosterone level is determined by a man's age. The same goes for overall testosterone levels.
Testosterone peaks in a man's late teens, and starts to gradually decline after the age of 30. At this stage, testosterone levels will decline by about 1% each year. Testosterone is measured by nanograms per deciliter. For healthy adult men, the normal range is considered to be between 264-914 ng/dL.
Free testosterone levels are measured by picogram/milliliter. Normal free testosterone levels vary from a range of 9.3-26.5 pg/mL for men aged 20-29, to 6.6-18.1 pg/mL for men 59 and older. For middle-aged men (between the ages of 40-49) the normal range is 6.8-21.5 pg/mL.
While testosterone levels do naturally drop over the years, not all decreases in testosterone are non-problematic. Low testosterone is a medical condition, occurring when the amount of testosterone in the blood drops below the normal range.
Low testosterone levels are a major problem for any man. Low testosterone causes a wide variety of health issues. Among the problems that low testosterone can cause are low sex drive, increased body fat, loss of muscle mass, fatigue, hair loss, and decreased bone mass. While testosterone replacement therapy is sometimes necessary to counteract low testosterone, lifestyle changes are often all that is needed.
Even men who do not technically have low testosterone will benefit from higher testosterone levels. While some testosterone losses over the years are inevitable, slowing those declines as much as possible should be the goal.
Eating a nutritious diet, losing weight, reducing stress, getting good sleep, and practicing strength training are some of the ways to counteract low testosterone and fight against the nasty symptoms described above.
Another key step is taking a quality supplement. Mdrive will help increase your strength while boosting your energy and drive. Contact us for more information, or check out our line of supplements for men here.
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Ice baths, cryotherapy, cold water immersion: these icy therapy methods are gaining popularity despite their chilly names. An ice bath, also known as cryotherapy or cold water immersion, is a method that athletes use to reduce muscle soreness and accelerate their muscle recovery time between serious workouts. To take an ice bath, fill a tub or tank with cold tap water, then chill it with ice and ice packs until it is frigid, but not actually freezing. Then soak your muscles for 10-15 minutes before diving for safety into the hot shower to warm up.
But just how does cold water help your muscles, and does it really work or are the rumors true about the cold water myth? We're here to unpack everything you need (or want) to know about cryotherapy after workouts and how to help your muscles recover from serious exercise.
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Talk is cheap. Everyone can talk about doing something. Some can follow up with action. Few are consistent enough to see success.
Every day we are faced with thousands of choices — opportunities that test our will and guide us to success or failure. The cumulation of these choices defines where you are today. The self-reflecting question we ask ourselves at work: “What Drives You?”