help you control your levels. Men with low testosterone may have a range of symptoms that can prevent them from fulfilling their potential.
Lethargy, confusion, fatigue and depression can all be symptoms of low testosterone levels. In most cases, men can regain healthy testosterone levels by making basic lifestyle changes. More severe cases may require a visit to the doctor to rule out any physical damage.
What can influence your testosterone levels negatively
There is nothing wrong with going on a health diet to lose some weight, but many men take it too far and restrict calories to a dangerously low level. If you’re not eating the right foods, you may find that your performance, alertness and health suffers. Mostly, this issue is found in men that are trying to lose weight.
Men attempting to pack on the muscle generally eat more, and as a result, are more likely to get the right combination of foods. It’s important that a man takes in at least 1700 to 2000 calories a day. If you’re not trying to lose weight, you should be taking in about 2500 to 3000 calories a day. Dieting kills testosterone levels.
If you must maintain a low-calorie diet, then choose one day each week to eat at a normal maintenance level. This will ensure you’re getting the right nutrients to stay healthy and keep your testosterone levels up.
When you lower your caloric intake, your body responds by slowing your metabolic rate and shutting down non-essential body functions. Diets can deplete hormones necessary for fat burning and may sabotage your efforts to lose weight.
Hitting the Bar
We’re not talking about weight training here when we tell you to hit the bar. If you’re drinking too much then your testosterone levels are likely suffering as well. Alcohol causes testosterone levels to plummet. Even just drinking on the weekends is enough to lower your levels of testosterone.
Drinking alcohol can cause liver problems, decrease your energy levels, reduces fat burning and lowers testosterone. You don’t have to completely abstain from drinking, but cutting out alcohol can have a positive effect on your mood, health and testosterone levels.
Dietary Fat Intake
It may sound counter-intuitive, but you need fat to lose weight and maintain healthy levels of testosterone. Dietary fat is important in the development of steroidal hormone, which includes testosterone, estrogen, and progesterone. It’s basic science, if you lower your dietary fat intake below what is necessary for hormone production, your body won’t product hormones.
For a healthy lifestyle, you need a good balance of the different types of fats. Saturated fats should make up about 15 percent of your fat intake. Total fats should range from 25 to 40 percent of your total caloric intake. Multiple 0.35 grams times your body weight in pounds to get a good estimate of how many grams of fat you need to take in for your dietary needs. Go lower than this and you risk low testosterone levels.
Zinc is important to the body’s healthy functioning. It plays a role in the synthesis of testosterone, and every time you have an orgasm your body releases high levels of zinc into the blood stream. This is all fine if you replenish your body with enough zinc, but over time a deficiency can cause you to have low testosterone levels and feel fatigued.
Zinc supplementation is a good idea for men with low testosterone levels, and supplementation can help improve your mood, sleep and energy levels. However, it’s best to get as much of your zinc as possible from foods. Eat crab, oysters, lobster, yogurt, baked beans, cashews, milk, chickpeas and chicken to restore your levels of zinc.
Obesity and Diabetes
People who are considered obese and overweight naturally produce less testosterone. If you are overweight, the first thing you should do is start lifting weights and introducing cardio into your routine.
Weight lifting can help you burn fat quickly, while cardio helps to increase your endurance. People who have diabetes and are obese may even be able to reduce their symptoms of diabetes by lowering their overall weight.
Losing weight can increase your testosterone levels, but make sure you are eating enough to maintain healthy testosterone production. If you decide you need to lose weight, make sure you don’t go below your minimum daily caloric intake to ensure you’re getting all the nutrients you need.
If you have experienced an injury to the testicles, you should see a doctor to ensure that you don’t have a physical issue. Injury to the testicles can lower your levels of testosterone.
A simple doctors visit may be able to uncover the reason for your low levels, and a doctor can also perform tests so that you can get an accurate reading. Of course, keep in mind that testosterone levels fluctuate throughout the day. Depending on when you take the test, your levels may be higher or lower than your actual average.
Dealing with Stress
It doesn’t matter if it’s good stress or bad stress, when you have elevated stress your testosterone levels can suffer. Chronic stress can cause a wide range of issues including depression, fatigue, confusion, high blood pressure, and an increased risk of heart disease.
Meditating for a few minutes each day, exercising, and stress management techniques can all help you manage your stress levels. Dealing with stress may require you to make significant lifestyle changes. You may have to get a new job, end a relationship, move somewhere new, or get control of your finances to decrease your levels of stress.
Living in a high-stress environment is not healthy and can take years off your life. Any changes you make to improve your lifestyle will put you in a better position to succeed in life, and help you maintain healthy levels of testosterone.
If you don’t get enough sleep, you may have low testosterone levels as a result. It’s not just the amount of time you’re lying on your back either. You also need to make sure you’re getting quality, restorative sleep.
Remove any artificial light from your room, cover your windows, and wear earplugs to minimize sleep disruption from noise. Poor sleep affects your immunity, increases cortisol, and leads to hormonal shifts.
Most people require at least seven hours of sleep per night. If you’re still tired after seven hours, aim for eight or nine. If you get the right amount of sleep, you’ll find you have more energy throughout the day to get more work done.
Provided you replace the zinc lost from an orgasm, you can achieve a higher level of testosterone through orgasmic release. Having more sex improves your mood, self-esteem and can make you healthier overall.
Even if you don’t want to have sex because of your low testosterone levels, you should aim to engage in intercourse as much as possible.
A lack of exercise can also lead to low testosterone levels. There has to be a good balance when it comes to exercise. Too much aerobic activity can lower your levels of testosterone. The best exercises to increase your testosterone level are strength and interval training exercises that build muscle mass.
Increase your Testosterone levels with Supplementation
If you’re suffering from low testosterone levels, it makes sense to
supplement with a high-quality, effective product. Testosterone MAX is a good supplement that has produced noticeable results in people with low testosterone levels.
It is a 100 percent natural product and contains Tribulus Terrestris extract standardized to 45 percent saponins.
Tribulus is important because it has been shown to boost testosterone levels in the body. However, you can’t just use any Tribulus product.
You must use a product that has been tested for purity and gives your body the optimal dose needed for repairing your testosterone levels. The supplement also helps boost your strength, lessen recovery time, and increase energy levels.
I enjoy reading about improving my physique and write about muscle building, shredding fat and supplements that give you that little edge over your competitors.
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