Struggling with low testosterone? Have you been seeking gains in all the wrong places? Misdiagnosing the causes, blaming the incorrect aspects of training and nutrition, etc. If you have tried adjusting macros, tweaking routines with lackluster results, then chances are you might be part of the low testosterone club (come on in, we have jackets, for current members and alumni alike).
In this article, we will address the top 3 things that are piledriving your testosterone levels, and consequently, knocking any potential gains unconscious. By the time you finish reading, you will know how to navigate around the monsters (metaphorically speaking, as diet, lifestyle, and training pitfalls) that are holding you back.
As a bonus, I’ll provide three things you can do today to start giving those free testosterone stores the boost they need to climb the proverbial mountain (of glory)
Before we get started, let’s address the basics. We won’t get super in depth in this article (for your sake).
Testosterone is one of the key hormones when it comes to building muscle, shedding fat, and really anything that’s related to achieving your dream physique.
Note: This list is going to be excluding one, particularly obvious, potential cause of low testosterone. That potential cause is…
Age. No surprise there. Anyway, testosterone levels do naturally decline as we age, but that can—to some extent—be mitigated with healthy lifestyle choices and testosterone-boosting habits.
I’ll divulge some useful tips to naturally increase testosterone levels later on. Let’s start with the bad though (I’ve always been the type of person who prefers bad news first, end on a happy note). In the section to follow, you will learn the three things holding you back. What you do with that information is, of course, up to you. I’m just your friendly neighborhood messenger.
Coming in at number one on our list is—no surprise—diet and nutrition. It’s widely known that the foods you eat have a serious impact on our physique and health. For example: If you eat too many simple sugars, chances are pretty high that—excuse for—food is going to minimally show around the waistline.
The effects of many foods, sugar included (obviously), can also have an impact on hormones in your body. Below are five such foods that are holding your free testosterone levels down—with a dictatorial, oppressive power the likes of which are unparalleled.
An abundance of research has shown that lack of exercise can negatively impact—nearly everything, but specifically—testosterone.
As it turns out, our bodies were meant to move (who knew?). We have a cardiorespiratory system and cardiovascular system that our ancestors used to survive by outlasting their prey during great hunts. And now we have food delivery services. Times are good.
That being said, exercise can greatly increase testosterone levels. And, as stated earlier, avoiding exercise can severely impair, well, just about everything. If you’re finding it difficult to get to the gym (possibly due to already low testosterone levels), try taking a stim-heavy pre-workout.
On the flip side of inactivity is—what I’m safely assuming most individuals reading this struggle to stick to—neglecting rest and recovery. Most of us are running on caffeine & cortisol. I know, there’s always something to finish, a deadline to hit, fat to kick to the curb, and muscles to build. With all the goals stacking up, overwhelm can, and often does, settle in and keep us up at night. Even thinking about taking some time to rest, recover, and gains forbid, sleep, is laughable.
That being said, it’s absolutely necessary for the health of our testosterone.
In fact, one study, published in the Journal of The American Medical Association found that men who slept less than five hours a night for one week in a laboratory had significantly lower levels of testosterone than when they had a full night’s sleep. Additionally, this study found that this lack of sleep (over the course of the study) had an effect similar to that of aging ten years.
Now you're gonna tell me you have insomnia. Well guess what? WE ALL DO! Here are some simple steps to increase the chances you get some sound sleep tonight, and every night to follow.
Below are just a few ways to naturally increase your testosterone levels. I won’t get all redundant by reminding you of the things already stated above.
Low testosterone could just be the factor that’s been holding you back from achieving your dreams, and more importantly, your dream physique.
I’m not saying to make all these changes at once, because I’m not an extremist. Start small, and start with whatever is easiest. For example, if it’s really difficult to take a rest day, try scheduling a bunch of relaxing activities one day (like, maybe the spa or yoga) so you can’t fit in a grueling lifting session, and therefore, force you to take it easy (zing, take that, yogis).