Did you know that testosterone levels are decreasing in men drastically year after year? Research has shown that testosterone levels in men have dropped 20% in the last 20 years. That means the average guy’s testosterone today is less than half of their grandfather’s levels.
Many factors play into this, from nutrition to lifestyle; yes, it is natural for men’s testosterone levels to decline as they age. But what is happening is a rapid decrease, and levels are declining much faster than they should be.
We know low T is a problem causing things like low sex drive, loss of muscle mass, low concentration, and irritability. If low testosterone is left untreated, it can have serious long-term effects, such as osteoporosis and diminished cognitive function later in life.
Men need to start prioritizing their hormonal health the same way women do. It is no wonder that women’s life expectancy is a full 5 to 7 years longer than men depending on the study. Part of that is because women prioritize hormonal health more as they should. But for too long, it has been taboo for men to talk about or prioritize their hormonal health. Men were just meant to suffer in silence. That needs to end. We have learned more and more over the years that men ignoring their hormonal health has contributed to the ever-decreasing testosterone levels.
So, where do you start and learn how to increase testosterone levels naturally? We have some tips.
Seems so simple right? But a healthy diet can truly help increase your low testosterone levels. Not to mention, it will help you shed some of those lbs you have been trying to lose. Men with excess abdominal fat tend to have low levels of testosterone. So start leaning toward vegetables, fruits, whole-grain carbohydrates, and some healthy fats alongside lead beef, chicken, and fish. The key to everything is moderation. So start to weave in slow changes to your diet and then naturally increase the healthy foods and weed out the bad. Then, before long, you may notice a difference in your overall health, not to mention your testosterone levels.
Again, another obvious one, and again, moderation. The goal with all of these is to build them into your life. If you try to do too much change too quickly, you are setting yourself up for failure. Start making time for light cardio, then mix in strength training and alternate. It is essential to mix in both types, as the cardio will help you burn calories, and the strength training will help you rebuild some of the muscle you lost due to low T. So start incorporating walks and doing light weight training, then slowly increases the difficulty as you exercise more.
Stress is a killer. Literally, stress can wreak havoc on your body. Not only your low testosterone levels, but stress affects everything. So find ways to reduce your stress. Easier said than done, I know, and life will always be stressful. But you can choose to let life happen to you or take control of it. There are numerous ways to lower your stress, from breathing exercises, meditation, or simply taking time for yourself. Mental health is just as important as physical health, so make sure you make it a priority.
These are all obvious, but if you are like me, you need a reminder from time to time. Getting good sleep every single night is vital to maintaining your health. Some research shows getting less than eight hours of sleep a night can reduce testosterone levels, but up to 15% the next day. Absolutely wild. So all those guys who brag about getting 4-6 hours a night are likely walking around with 15% less testosterone the next day. So make sure that you are getting your sleep.
Research on whether sex helps to increase low testosterone levels is mixed. But the added benefits of having sex frequently are many. It can help your immune system, lower your blood pressure and reduce stress. It also can help you sleep better, increasing your overall happiness both in life and with your partner, which will also help your mental health. I think we can all agree that it counts toward your cardio.
Vitamin D plays a key role in so many aspects of our health. Yet, studies show that up to 1 billion people worldwide are vitamin D deficient. Research also shows that low levels of Vitamin D are also linked to low T. So make sure that you get regular sunlight exposure and may want to consider taking a vitamin D supplement.
Not a super fun one, I know. But studies have shown that excessive alcohol consumption can contribute to low testosterone levels. Like most things we have mentioned, moderation is key. But if you want to raise your testosterone levels, you may need to cut back a bit on alcohol.
It sounds odd, but it isn’t. You should try and avoid what is called bisphenol-A or BPA. This chemical is found in some plastics and other food packaging that can cause problems with your hormone-making process. One thing to start with is storing your leftovers in glass containers instead of plastic. Baby steps.
Yes, there may be easier ways to increase your testosterone levels, but if you want to do it naturally, we have given you the roadmap. It will require work, but your body will thank you. Just remember, it is on you alone to make the changes you want in life. Now get out there, get some sun, and raise that T!