What's testosterone?
Factors which lower testosterone.
1. High intake of refined carbohydrates.
The typical American diet is high in refined carbohydrates, which are the products generally made with all-purpose flour, such as hamburger buns, breakfast cereal, pasta, white sandwich bread, and tortillas.
When you consume these products, your insulin levels increase and disrupt your body’s central hormonal pathways — leading to suppressed testosterone production.
2. Consuming meats that contain hormones.
The synthetic hormones used in the meat industry can wreak havoc on our hormones and cause major hormonal imbalance
3. Excessive beer or alcohol consumption.
For alcohol consumption, total abstinence is best, since moderate alcohol consumption reduces testosterone by 6.8%.
The hops found in most beers to contain estrogen-like properties. In fact beer has properties which are estrogen dominant that it's currently being tested to see whether it can be used to treat hot flashes in menopausal women.
4. Long term stress.
When you are stressed your body produces a hormone called cortisol, which decreases the testosterone levels in your body.
Try to reduce your stress by engaging in entertaining activities,meditation and family time.Remember laughter is best medicine.
5. Excessive intake of water from plastic bottles.
Chemicals called endocrine disruptors are found in water contained in plastic bottles.This may affect your hormones in a negative way especially your testosterone levels.
BEST WAYS TO BEST TESTESTRONE.
1. Strength training or weight lifting.
I put this first because weight lifting has other bonus benefits like making you more attractive,younger looking and more.
Your testosterone levels ascend after work out, particularly extreme, weighty strength preparing. This expansion in level might endure only 15 minutes or as long as 60 minutes.
Men frequently experience a more prominent and longer ascent in testosterone when they strength train at night, rather than the morning.
2. Taking in more protein ,fat and carbs.
Contrary to what many believe constant dieting can reduce testosterone as overeating does.Best thing is to just stop dieting and eat healthy.
Diets rich in protein helps keep you feeling full ,which prevents you from overeating.This is because protein takes longer to digest.
Studies found that high intakes of monounsaturated fats found in olive oil, avocados, and nuts may boost testosterone production.So nuts are good for you nuts!!
Remember protein doesn't actually increase testosterone only when combined with weight lifting it leads to muscle growth ,which in turn leads to increase in testosterone.
3. Consider taking a testosterone supplements or booster.
You will notice when you take in testosterone supplements you will experience physical, mental, and sexual changes .
Including muscle mass growth, increased physical strength, higher sex drive, easy arousal, and an elevated mood.
Normal testosterone supplements contain the necessary nutrients in one tablet or capsule.This makes it easy to get these nutrients easily .
Most contain zinc, fenugreek,maca and vitamin B6 in the right proportion. Imagine you could all components for testosterone in one swallow that's what a supplement is.
It simply makes things easier.
4. Getting adequate sleep and rest.
It's common knowledge that the body needs sleep to function well.Moreover, a man's testosterone level normally starts declining around age 40.
Thus, a moderately aged who doesn't rest soundly can encounter a critical drop in testosterone creation.
When you don't get enough sleep you stress levels increase , which produces more cortisol. Cortisol is the body's stress hormone , cortisol in excessive amount reduces testestrone .
Therefore it's necessary to get enough sleep to reduce stress and enable the body function properly.
There some people who work perfectly well with even 4 hours of sleep but the recommend duration is 7–9 hours of sleep.
Too much sleep was also linked to lower testosterone since it leaves you feeling tired.
5. Avoid eating late (especially large meals).
Everyone including me can attest to the fact that late night meals can be comforting but sometimes when we wake up the next morning we don't really feel comfortable.
This because eating late is unfavorable to the stomach digestive processes and energy levels.
The stomach digestive problems cause low testosterone levels . Eating late can upset sleep and lead to sleep issues like a sleeping disorder(insomnia)
Which you don't want. Try to avoid hangovers and late night meals.So make sure your last meal is protein pack and 3hrs before sleep.
6. Exposure to sunlight or take vitamin D supplement.
It just so happens, one of the key jobs that Vitamin D plays is a courier. Like how ATP signals nerves and neurons to fire.
Vitamin D tells the cells in men's testicles to create and deliver testosterone.The best time to get vitamin D from the sun is noon or in the morning.
If you feel like you can't get sunlight exposure then consider a supplement.
7. Address underlying health conditions.
I realized something numerous men may not understand is that low testosterone is a peculiarity all alone.
It's frequently connected to — and possibly even brought about by — at least one basic medical issue that a man may not actually realize he has.
Try to go for a medical checkup.
8. Turn up the heat in the bedroom.
Incidentally, in spite of the fact that testosterone lack can create issues with sexual longing and execution, having intercourse can really expand your testosterone creation. Assuming that you are having intercourse inconsistently this is probably going to decrease your testosterone levels.
Conclusion.
I hoped my answer helped
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