Plenty of variables can lower your testosterone levels, don’t let these habits be one of them.
Words by: Luke Coutinho
Testosterone - 4 habits that are destroying your levels.Testosterone is a hormone, particularly a sex hormone required in men and women, in different quantities. Now, if you are a woman who is reading this, this article is still relevant for you. Many women think that they need less testosterone, but it is not us who should decide that. Our body decides how much testosterone should be present in us, and as long as it is within limits, it is good for us. Simultaneously, excess testosterone in women can be a problem, too, as it could lead to hormonal issues, and issues like facial hair, acne, and baldness. Testosterone plays a huge role in producing healthy blood cells, improving libido, improving sperm count in men, bringing about muscle tone and definition, and maintaining bone mass.
Habits that mess up testosterone levels: Sleep deprivation: This is one of the easiest ways to mess up your T levels and can cause testosterone levels to fall. That is exactly why athlete’s and pro-athletes’ regimes revolve around an eat-sleep-train routine. The more they train, the more they need to sleep and rest to recover. Waking up at 3 am to practice for a marathon is great, but sleeping late is why one can suffer from so many injuries, pile on more fat around their bellies than there should be, and not look like a runner, even though they run marathon after marathon. This speaks volumes about improper nutrition, training, low vitamin D3 and low testosterone.
Being sedentary: The more sedentary you are, the lower your testosterone levels fall. At the same time, overtraining with less recovery can also lower testosterone levels. Some of the best exercises to boost your levels include compound movements like squats, lunges, weighted chest press, pull-ups, and chin-ups. All of these are testosterone boosters. And, you do not have to go to a gym to do these exercises. You can do them at home, with your body weight. Too easy for you? Add variations like jump squats. Any explosive movement is great.
Testosterone produces healthy blood cells, improves sperm count in men, bringing about muscle tone and definition. Poor diet and nutrition: If you are following fad diets that require you to go low carb or no carb, your testosterone levels can go right down. A ketogenic diet does not mean eating one cheese cube after another and all the fat in the world. Your protein and fat intake have to be well calculated by a professional. For your testosterone levels to be at their optimum level, you need good quality fat, protein, and carbohydrates Yes, carbs too. It is a myth that going off carbs will lead to weight loss. You need carbs if it suits you, and for that, you need to find out whether your body is carb deficient or not. If you are carb deficient, get your carbs in. If you are not, you can go low on it. This is why a one-size-fits-all approach does not work with nutrition. Furthermore, your nutrition must be well balanced so that you get adequate vitamins and minerals need to make testosterone. For optimum testosterone levels, we need adequate DHEA, vitamin D3, and zinc. If your diet lacks the basic vitamins and minerals to make testosterone, your T levels will be low no matter what.
Poor emotional health: A little bit of stress will not cause a problem, but if you are chronically stressed, your testosterone levels will fall. How? With stress comes higher cortisol, and adrenaline levels. As these hormones rise, levels of other hormones fall, especially testosterone. Not just T levels, but your insulin also raises estrogen increases, thyroxine drops, and progesterone falls. These are your hormones working together but in disharmony. These are the basics we must be aware of for adequate testosterone levels. If you are training, but not seeing results; if you are getting results, but your potbelly remains; if you have a low sex drive, then these are signs that you need to check your testosterone levels, and also habits that are messing it up.