Testosterone can boost muscle and burn fat. It also improves mood, sleep, energy, and quality of life.
Low testosterone can put you at a serious risk for heart disease, type 2 diabetes, obesity and low mineral density.
It will lead to reduced muscle mass, impaired sexual function and weakened physical performance.
What lowers testosterone levels?
Males during adolescence and early adulthood have high testosterone levels. Then T levels decline 1% by the age of 30.
Other factors include:
Too much estrogen- Testosterone and estrogen are in a correct balance in your body. If testosterone increases then estrogen levels decrease and vice versa.
Insulin- When you eat excessive amounts of sugar, your body releases hormone insulin to stabilize your blood sugar levels. Several studies have shown that sugar decreases testosterone levels.
Consuming alcohol- Studies have indicated that consuming alcohol inhibits testosterone production in the testes.
Loss of sleep- Skipping sleep can have a negative impact on T levels.
Stress- The higher stress you have in your life, fewer T. It also cause a decrease in libido.
Eating unhealthy foods- Researchers of the Universities of Kentucky revealed that people who consumed unhealthy foods had a considerable reduction of T.
Talk to your doctor if you’re having low T levels and taking medications for lowering cholesterol, for high blood pressure, diabetes or antidepressants.
Warning signs you have low T levels:
- Low sex drive
- Mood problems
- You feel more irritable
- Reduction in muscle mass
- More body fat
10 Ways to increase T levels naturally:
A study in the University of Chicago showed the link between sleeping and testosterone levels.
All participants were healthy males. For 8 nights they had to sleep only 5 hours (12:30 AM to 5:30 AM).
The results showed a 10%-15% reduction in testosterone levels in young healthy men.
They had also an increased level of cortisol, reduced libido, and weak concentration.
Experts recommend sleeping 7-9 hours per night. But, it differs from person to person. Some people need 9 hours while some need only 6 hours to start the day.
Best way to sleep well is by following a routine. Pick an appropriate time for you to sleep and wake up and try not to deviate from it.
Researchers have shown that lifting heavy weights releases growth hormone and testosterone.
Focus on lifting heavy weights with 6-10 repeats, for around 45 minutes, 3 days a week. Target large muscle groups and try to slow down each movement.
Some exercises include
- bench press
- overhead press
To raise testosterone levels you need to train hard, but to rest even harder. You should rest to give the body the sufficient time to recover.
Consuming too much sugar can put you at risk of type 2 diabetes, obesity, and low testosterone levels.
Scientists from Massachusetts General Hospital conducted a study to see the impact of glucose on testosterone levels.
There’re 72 participants in the study from 19 to 74 years old. The results showed that glucose lowered testosterone on a considerable amount of 25%. But, those effects were not long-term.
Sugar does more harm than good. So the best thing to do is to consume the healthy complex carbohydrates.
4-Keep a positive attitude
Try to keep negativity away from your life. It means negative thoughts, media or negative people.
If you aren’t happy and satisfied with your life, chances are your testosterone levels are low.
Try to figure out what is making you unhappy and fix it.
You can also read a self-help book like:
5-Reduce excess body fat
Excess fat causes many health problems, but it can also lead to increased estrogen.
As your body fat increases, so the natural levels of estrogen in the bloodstream. It converts testosterone into more estrogen.
If you want to lose weight, be careful with your diet because you may create a deficiency in vitamins or zinc.
It lowers cortisol, reduces stress, and it lowers an enzyme that converts your body’s testosterone into estrogen. It also has antioxidant effects and the ability to prevent oxidative damage.
Vitamin D is a steroid hormone responsible for many functions in the body.
Several studies have revealed that a deficiency in vitamin D may contribute to low testosterone levels.
Most people are deficient because they don’t spend time in the sun and don’t consume vitamin D rich foods.
It is a fat-soluble vitamin which is known for its antioxidant effects. Vitamin E can improve your cardiovascular health and boost testosterone levels.
It is vital for the work of over 300 enzymes in the body. Zinc is also essential for a healthy reproductive system.
In men, zinc prevents natural testosterone from being converted into estrogen.
Zinc is one of the most common mineral deficiencies which can decrease testosterone levels and sex drive.
It can also limit muscle gain and reduce energy levels.
There are many supplements that promise quick boost of testosterone.
But, it hasn’t proven that these pills have a big impact on building muscle, losing fat or increasing performance.
If you have a vitamin or a mineral deficiency that is causing your T levels to drop below normal levels, then you can try a supplement. Instead, I would recommend you a high-quality multivitamin.
It is a very good supplement if you’re deficient in these minerals. Zinc and magnesium are lost through sweat and exercise.