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by Tony Gjokaj April 26, 2021 6 min read
According to Urology Times, testosterone levels have been showing a steady decrease among young US men.
When we hear declining testosterone levels, we usually think this comes with age.
But recent studies have shown this issue is not just a matter of aging, but also is a pressing matter of behavioral, health, and lifestyle deficiencies. For example, the decline of testosterone is connected to obesity and depression.
Depression and low testosterone are very commonly correlated between one another in men.
Luckily, this means that we can improve our testosterone by introducing better habits into our lifestyle.
So in this post, we will discuss 8 very practical ways to improve testosterone.
Let's dive in!
It's more than a sex drive hormone.
Some researchers believe that low testosterone can impact a man's central nervous system. This means it not only impacts a man's sexual desire, but it can impact a man's self-esteem, motivation, and more.
Because of this, there is a connection between low testosterone levels in men and increased levels of anxiety, along with lowered mood & well-being.
Research supports that testosterone can help older men alleviate symptoms of depression and anxiety, so it's important to make sure we do the best we can to not have our testosterone levels falter.
The following are some natural ways in doing so.
One of the most common problems in young men is sleep deprivation. While this leads to increased levels of stress, distress, and other behavioral challenges... this can also lead to drops in testosterone overtime.
Working at my previous job, sleeping around 4-5 hours per day was the average amount of sleep I would get. This lead to elevated levels of stress, made me eat more, made me not recover properly with exercise, and other issues.
The simple solution: you need to sleep more.
Here are some of the common issues as to why we sleep less:
Engaging in frequent physical activity is one of the best ways to improve testosterone production. According to one study, overweight and obese men reported dramatic increases to their testosterone by just following a 12-week aerobic exercise program.
So get your workouts in.
To add to that, here are some of the best ways to improve testosterone through exercise:
From the previously-mentioned 12-week aerobic exercise study, you will notice that they included a proper diet into the regiment to improve their testosterone.
Many of the blog posts you will see on the internet will tell you that specific foods will lower or raise testosterone levels. Ultimately, you should be most concerned about eating large amounts of processed foods over everything. As most processed foods are calorie-dense and lack proper nutrients, these will negatively impact your goals if you consume them in large amounts.
What we recommend is following these few tips:
Dietary Fats play a huge role in our bodies because they're needed for various processes, like hormone production. Prioritizing a proper and healthy fat intake can optimize your testosterone levels.
In fact, one study compared testosterone production in individuals with high and low-fat diets. The study found that the people who consumed ~41% of total calories in fats had 13% more testosterone than the individuals who ate 18% of total calories in fats.
Now what about the types of fats? You might hear a lot of things about how bad saturated fats are, but saturated fats are actually ok in moderation. In fact, they can be very beneficial when combined with other healthier fat options. One study showed that consuming saturated fats and monounsaturated fats can lead to increased levels of testosterone production.
You can get this through consumption of fish, red meat, nuts, and fish oils.
The one group of fats you SHOULD avoid is trans-fats. According to one study, high intakes of trans-fats have been linked to lowered testosterone production in animals. Trans-fats typically come from processed foods, so limit your intake of processed foods. If you have to, look at the nutrition facts to make sure you aren't consuming trans-fats.
Most people fall on the spectrum of either too much protein, or not enough.
We can simplify this step as such: you don't need to go absolutely HARD on the protein intake. You just need to consume a good amount of protein. Most can simply consume 0.8-1g of protein per pound of bodyweight and have an adequate amount.
This recommendation allows us to focus more on adding healthier fats, complex carbs, and fruits & vegetables to our diets as well.
If you don't track macros, the average person can get enough protein by estimating 1-2 palm servings of protein per meal (~4-6 meals). This typically equates to consuming 4-8 oz of protein per meal.
When it comes to sugar consumption, you can find hundreds of blog posts on the dangers of consuming sugar for testosterone production. Too much sugar can be detrimental for you, however moderation is important.
You should never completely eliminate sugar. You should LIMIT large and SPECIFIC amounts of sugar consumption.
For example, fruits should not be avoided because they aid to help provide you proper nutrients and fiber. In addition, simple sugars like fruits can be beneficial if consumed pre and post-workout to aid in recovery. Essentially, they help improve performance and energy in these moments because of rapid digestion.
Better nutrients leads to better performance in exercise, which leads to more optimal testosterone production.
What we recommend is that you prioritize complex carbohydrates (rice, potatoes, etc) in most of your meals. Add fruit servings to your pre and post-workout meals.
According to one study, large amounts of alcohol consumption leads to decreases in testosterone for men.
If you can't completely eliminate the alcohol intake, you should simply reduce alcohol consumption. This can easily be done by reducing beer consumption. Focus on hard liquor, as it is easier to get a buzz from.
Men are extremely competitive. It's in our nature.
According to Sciencedirect, there are studies that show there is an association with competitiveness and testosterone production.
So compete.
You should strive to compete in competitions or against other people. Training with a training partner will also incite this competition between the two of you. Just make sure you don't load up the bar with something you've never handled before!
To simplify all of the steps, here are the things you should consider:
Each of those four points are synergistically correlated with one another.
When you exercise more, you tend to eat better.
When you exercise and eat better, you end up stressing less.
When you exercise, eat good, and stress less, you end up sleeping better.
Take care of these four steps and you should be able to improve not just your testosterone production, but your life and well-being as well.
Any questions, comments, or insights on fitness? Feel free to direct message us on Instagram or let us know in our Facebook Group.
Until next time, Mood Lifter!
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Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.
by Tony Gjokaj July 26, 2024 3 min read
When it comes to building impressive arms, the triceps often steal the show.
Not only do they make up a significant portion of your upper arm mass, but strong triceps also enhance your overall pressing power.
In this blog, we’ll dive into five of the most effective triceps exercises that can help you build strength, improve muscle definition, and achieve balanced arm development.
Whether you're aiming to bulk up or just add some extra detail to your arms, these exercises will set you on the right path.
Let's dive in!
by Tony Gjokaj July 26, 2024 4 min read
Building impressive biceps is a common goal for many fitness enthusiasts, but with countless exercises out there, it's tough to know which ones are truly effective.
In this blog, we'll break down the five best exercises for targeting your biceps, explaining why each one works and providing tips to maximize your gains.
Whether you're a beginner or a seasoned lifter, these exercises will help you sculpt stronger, more defined arms.
Let's dive in!
by Tony Gjokaj July 26, 2024 4 min read
When it comes to building a strong and balanced lower body, the hamstrings are often the unsung heroes.
These muscles play a crucial role in various movements, from running and jumping to lifting and bending.
Despite their importance, hamstring training can sometimes be overlooked or misunderstood.
This guide aims to shed light on the anatomy and function of the hamstrings, provide effective training strategies, and highlight the top exercises to help you maximize your hamstring development.
Whether you're experienced or just starting your fitness journey, understanding how to properly train your hamstrings can enhance your overall strength, performance, and injury prevention.
Let's dive into the best exercises and tips to make your hamstring workouts more effective and efficient.