One of the first things we aim to address with male clients over 30 is to make sure that they maintain healthy testosterone levels.
And we’re not always doing that just for the benefit of increased muscle mass.
See, most people are surprised to hear that testosterone plays a key role in weight loss, especially when it comes to excess fat hiding that six-pack.
But it’s not just a case of finding a good supplement to boost testosterone production.
To help you better understand what happens in your body, we’ve teamed up with a dietitian to explain it all to us.
Let’s dive right in.
Summary of the Key Findings
- For this article, we are not focusing on testosterone replacement therapy but rather the effect of natural supplements on testosterone levels.
- Testosterone and weight loss are directly linked, but other factors are important for maintaining normal testosterone levels.
- Testosterone deficiency is one link in a vicious cycle of weight gain that may lead to obesity.
Can A Testosterone Booster Help You Lose Weight?
The first thing I need to say here is that if you want to lose weight, then dealing with testosterone deficiency is only one piece of the puzzle.
You can’t just ask your doctor to put you on testosterone replacement therapy and expect magic results.
Obese men have a lot more to deal with, and it’s all about combining a low-calorie diet with regular exercise and improved testosterone production.
Most people will understand the diet and exercise part. But what do your T-levels have to do with it?
Now, I don’t want to get into a detailed physiology lecture on how fat cells form, but the easiest way to understand low testosterone levels is to look at the role it plays in lean mass and energy levels.
Increased levels of testosterone production send signals to muscles to build up more tissue, and it also increases the effect of human growth hormone .
It also increases your energy levels that make it easier to exercise and build more muscle mass.
But it gets even more interesting.
How Is Testosterone Linked To Body Fat Storage?
What is most interesting about the link between obesity and T-levels is how it all links together in a vicious circle that makes body weight loss extremely difficult.
From the age of 30, men produce about 1% less testosterone per year. This leads to gradually slower muscle growth and lower energy levels. And the effect is lower exercise performance and more fat cells.
The increased fat tissue then transforms more testosterone into estrogen, sending signals to increase fat storage even more .
And chronically low testosterone levels can then lead to metabolic syndrome and even obesity-associated hypogonadotropic hypogonadism. Basically, it means that losing weight becomes impossible.
Low testosterone leads to more fat storage, which leads to lower testosterone.
See, why they call it a vicious circle?
The more out of control this process becomes, the more difficult losing belly fat will become, and you have to tackle this problem head-on.
One of the first things you can do to break that cycle is to increase testosterone with natural boosters.
What Happens When You Start Taking Testosterone Boosters?
First, you need to understand that booster supplements don’t function like medical long-term testosterone therapy. You won't see a sudden change after a few days.
They tend to raise testosterone levels slowly and then impact the various male characteristics at different points.
The first thing many men might notice within the first month is that the higher testosterone levels start to impact their sexual function.
It can even have an impact on milder cases of erectile dysfunction.
For older men in their 60s, a booster should also make it easier to maintain muscle mass. And the higher the T-levels go, the more they should promote muscle growth as well.
This should also lead to more strength and endurance during training sessions, and when combined with high-intensity training, it could further lead to testosterone boosts.
And then, there is the case of disrupting that vicious circle mentioned above. While boosting T-levels alone won’t lead to significant weight loss, it’s an important factor in dealing with excess fat.
There are few other things you’ll need to do, and I’ll get to those shortly.
We also have an article on the best testosterone boosters for men.
You can check that out, too.
Will Muscle Mass Result In Weight Gain?
So, with higher testosterone levels, you’ll be able to counteract weight gain through reduced fat mass.
But you have to be aware that this might not necessarily reflect on the weighing scales.
With the right type of training and diet, you could be burning away fat and building up new muscle fibers. And what most people don’t realize is that muscle tissue weighs more than fat cells.
So rather than just focus on what the scales are telling you, focus on your BMI. If you’re losing fat and gaining muscle, that’s a very healthy situation to be in.
But as mentioned above, you have to tackle this problem from multiple angles. Just addressing the low testosterone won’t make obese men slim again.
What Else Will You Need To Do To Lose Fat?
Well, I’m not going to mention exercise first. I know, why would a personal trainer not promote exercise over everything else, right?
But 70% weight loss will come down to your diet. And that means sticking with a low-carb calorie-deficit diet.
It doesn’t need to be a starvation diet, but 10% fewer calories than your baseline is a good starting point.
Then, you’ll need natural testosterone supplements.
These should include zinc, magnesium, and some herbs like Ashgawandha. Some vitamin D supplements are also important for boosting testosterone levels, and it’s something many people don’t get enough of .
“However, vitamin D insufficiency is not restricted to the elderly and hospitalized population; several studies have found a high prevalence of vitamin D deficiency among healthy, young adults.” - Medscape.com.
Once you have fixed those things, you’ll want to introduce at least 30 minutes of intensive exercise three days a week.
How Much Weight Can You Lose on Testosterone Boosters?
You can lose over 30 pounds on testosterone boosters, according to research . There are quite a few variables that would influence the actual results, but when combined with a healthy diet and regular exercise, it’s also possible to far exceed that amount.
Are Testosterone Boosters Banned for Athletes in a Cutting Phase?
No, natural testosterone boosters aren’t banned for athletes in a cutting phase. They don’t artificially increase T-levels like in testosterone therapy and won’t show up on drug tests.
Are You Making Sure You Have Enough Testosterone?
If you are one of the many men struggling with weight issues and you’re over 30 years old, then it’s quite likely that you have low testosterone levels that make it difficult to get to a healthy weight.
And while testosterone boosters aren't a magic pill to try and get slim on the couch, they are one tool to use in disrupting the vicious circle of low testosterone and increased fat reserves.
If you want to find out about some of the products we’ve successfully used, then head over to our recommended supplements page.