Symptoms Of Low TestosteroneI have had the topic of testosterone on my list of podcast topics for a long time.  When a friend of mine reached out recently for some advice about reduced testosterone, I decided this would be a good time to bring it up on the show and dig into the research. According to a 2006 study in JAMA, the symptoms of low testosterone include:Decreased muscle mass* Decreased bone mineral density* Increased fat mass (especially in the abdomen)* Insulin resistance* Decreased libido* Low energy* Irritability* DysphoriaFor my friend it has been a complex cocktail of intense endurance training, low body mass, and too little calorie intake that has likely brought about this unfortunate low level of testosterone.  This dangerous combo is not uncommon in endurance athletes as we will discuss later.  That said, anyone who is exercising so intensely that they are overtraining, could be at risk for hormonal imbalance like this.  On top the symptoms mentioned above, my buddy also mentioned he had:* Poor workout recovery* Digestive issues * Poor sleepHe is a young man so this is obviously a bit scary for him to be going through.    He is working with a doctor on getting his testosterone back to a safe level and he has agreed to join us on a future episode to share his experience and what strategies were helpful.  In the meantime I have put together 11 tactics to improve testosterone levels naturally:1.  Not Just For The FellasFor you ladies that think testosterone is only important for men, think again.  A 2015 study in The Lancet Diabetes and Endocrinology mentions that testosterone is an essential hormone for women (not just men) and is critical for many functions including cardiovascular, cognitive, and musculoskeletal health.In a 2011 study in Sports Medicine, strength training and acute endurance training increase testosterone in men and women.  The authors mention that having enough testosterone is critical for men and women in the health of the reproductive system, muscle growth and the prevention of bone loss.  They also mention that chronic training or overtraining can cause a decrease in testosterone.A 1998 study in the European Journal of Applied Physiology and Occupational Physiology found that concentrations of total testosterone were increased in men and women with resistance training 2-3 times per week.  The testosterone levels were noted to be significantly higher after 6 and 8 weeks of training over the 8 week study period.2. Full Body Strength TrainingAs discussed previously, strength training is a great way to increase your testosterone levels.  The actual strength training program itself can make a difference in how much testosterone is increased.  As I mentioned in my article on Full Body Strength Training versus Split Group Strength Training, a 2016 study in Biology of Sport found that a full body workout will actually increase testosterone more than a split group workout.  This makes sense intuitively if you think about it. What is going to ramp up your hormones more?  Will sitting on a bench doing bicep curls or performing a squat with overhead press create a bigger hormone response?  I think the answer is clear.