If you are reading this, you probably have low Testosterone!
American Men have unprecedented rates of low T estosterone. The Massachusetts Male aging study showed that in the last 30 years, American Men’s total testosterone fell by 48% and free testosterone fell by 85% Before we talk about why: lets talk about what role that testosterone plays in the body.
Testosterone is a hormone and chemical messenger found in both men and women.
· Testosterone is needed for healthy sexual reproduction and sperm production.
· Preserve bone density
· Produce and keep the right amount of red blood cells
· Determine your body fat distribution
· Maintain a healthy sex drive
· Balance your mood
Lifestyle Factors That Lower Testosterone Levels
#1: Diet: Eating a high-carb diet is linked with lower testosterone levels. A study done on men between the ages of 18 and 74 found that when participants ate 75 grams of sugar per day, testosterone levels dropped by 25% for up to two hours after eating it[*].
Eating a low-fat diet reduces testosterone. In a small study done on 30 men, a diet consisting of only 25% dietary fat led to reduced levels of testosterone. But the condition was reversible once the participants switched back to eating at least 40% of their calories from fat[*].
Overall low fat, high fiber, and vegetarian diets decrease testosterone production on average by 18%
#2: Dieting in the form of calorie restriction
Studies have found that when you severely cut calories in men, testosterone plummets 40-50% within 7-14 days! And the sex hormone-binding globulin doubles (which means it binds those sex hormones so your body can’t use them)
#3: High body fat
Scientists have discovered being overweight is connected to testosterone levels that are 40-50% lower than those of men with a normal BMI[*].
Many overweight men also have high levels of the hormone estrogen, this is very often due to excessive levels of body fat. One of the main reasons men have high levels of estrogen, is due to an enzyme called aromatase. The higher the level of body fat you have, the more aromatase you have. It's the aromatase that converts the testosterone that you do have, into estrogen. High levels of estrogen will promote increased fat storage, especially around the breast area in men (man boobs). You see a “feminization” of mens bodies as their body fat % goes up.
#4: Low lean body mass
Exhaustive exercise without adequate recovery time lowers testosterone. Example of a marathon runner physique compared to a sprinter physique. Lift weights! Lifting weights has been shown to increase testosterone levels in males.
#5 Stress
Cortisol, just like testosterone, is a hormone that sends signals to initiate and regulate certain processes within your body. But when there’s too much cortisol floating around, your body prevents testosterone from being used. And if this happens every day because you’re beyond stressed, you’ll shut down your testosterone production altogether and will be more likely to experience low sex drive and impotence as a result[*].
#6: ESTROGEN-LIKE CHEMICALS
Another factor that can hurt healthy testosterone levels is your exposure to xenoestrogen or estrogen-like chemicals. I know, you’re probably thinking, How would I know if I’m being exposed to those? I don’t even know what an estrogen-like chemical is! The short answer is: they’re man-made, industrial chemicals that disrupt normal endocrine functioning and can lead to health defects with high exposure[*]. The most common include:
· BPA
· Parabens
· Phthalates
· Dioxin
· Polychlorinated biphenyls (PCBs)
Okay, so that establishes what they are, but how do you know if you’ve been in contact with them? Anytime you use plastic containing bisphenol-A, or BPA, you’re increasing your exposure to xenoestrogen, for example. But that’s not the only place you’ll find this harmful chemical. It’s also lurking in these products[*]:
· Canned foods
· Food packaged in plastic
· Toiletries
· CDs and DVDs (be honest, are you still using these?)
· Dental fillings
· Eyeglass lenses
Parabens, commonly found in products like shampoo, conditioner, lotions, deodorants and shaving cream, also have this same hormone-reducing effect.
#7: PRESCRIPTION AND RECREATIONAL DRUGS
Prescription drugs may bring testosterone-lowering side effects.
Here’s a breakdown of the most common testosterone killers[*]:
· Statins used to reduce cholesterol also lower other sex hormones such as testosterone.
· Beta-blockers and hypertension medications containing diuretics can also cause a drop in T.
· Opioids taken every 8-12 hours come with an added risk of lowered testosterone levels. They decrease testosterone 5x more than doses taken every four hours.
· Antidepressants and anti-anxiety meds can also lower T levels.
· Glucocorticosteroids that reduce inflammation, such as prednisone, also cause your testosterone levels to fall.
Excessive alcohol and drug usage (even legal, recreational options) can also lower your testosterone levels if you’re not careful.
SIGNS AND SYMPTOMS OF LOW T
Current estimates report one in four men over the age of 30 experience low testosterone[*].
1. Decreased or non-existent sex drive
2. Depressed mood
3. Erectile dysfunction
4. Low energy
5. Difficulty remembering things and concentrating
6. Lowered sperm count
7. Excess fat around your midsection (aka dad bod)
These symptoms shouldn’t be brushed off as a normal part of aging. Belly fat, specifically, increases your risk of death by 2x, even if your weight is normal[*]!
LOW T HEALTH EFFECTS
· Loss of libido
· Erectile dysfunction
· Diminished cognitive function
· Lower bone mineral density
· Excessive fat accumulation
· Depression
· Lethargy
· Loss of muscle mass and strength
· Increased risk of diseases, like osteoporosis and Alzheimer’s disease[*][*].
· A higher mortality rate[*]
NATURAL WAYS TO INCREASE T
LOSE THE EXTRA WEIGHT
But don’t cut calories! Change your marcros!
Increase intake of dietary fat
Another study found a higher fat intake among a group of men resulted in 13% more testosterone than their low-fat peers[*].
The dietary fat studied came from saturated fatty acids — like the healthy ones found in coconuts, not Big Macs — and polyunsaturated fats such as walnuts and sunflower seeds.
Other testosterone-boosting, keto-friendly fats include:
· Olives and olive oil
· Coconut and coconut oil
· MCT oil
· Avocados
· Butter from grass-fed animals only
· Raw nuts (especially macadamia and almonds)
GIVE INTERMITTENT FASTING A TRY (OR A SECOND OR THIRD CHANCE)
Intermittent fasting can increase testosterone levels because this fasting and eating cycle pushes your body to make more satiety hormones, such as leptin, adiponectin, glucagon-like-peptide-1 (GLP-1), insulin, melanocortins and cholecystokinin[*]. Which helps upregulate t better.
ELIMINATE SUGARS & FRUCTOSE FROM YOUR DIET
In one study conducted on mice and human cell cultures, researchers discovered that consuming too much fructose and glucose (aka sugars) can turn off important genes controlling testosterone[*].
CUT BACK ON GRAINS & CARBS
Don’t be fooled into thinking that just because you don’t binge on ice cream and other sweet treats your sugar intake is any better.
Even the sugar found in milk (lactose) is enough to deliver a whopping 12.8 grams of carbs per glass.
The problem with carbs — even supposedly healthy, complex ones — is they can spike your blood sugar, increase insulin production, and lead to insulin resistance over time.
When you have high levels of blood sugar and insulin over extended periods of time, testosterone levels can drop.[*].
This is even more pronounced and common in men with diabetes[*].
INCREASE YOUR LOW-CARB, FIBER-FULL VEGETABLE INTAKE
· Asparagus
· Broccoli
· Cauliflower
· Brussel sprouts
· Celery
· Cucumbers
· Zucchini
· Mushrooms
· Kohlrabi
· Leafy greens such as kale, spinach, and bok choy
Studies show these foods have the power to reduce your risk of cancers and chronic diseases, so your T levels aren’t the only health marker that will improve[*]. #DoubleWhammy
WORK OUT SMARTER
But did you know there’s a right and wrong way to exercise if increasing testosterone is your goal?
Researchers discovered long cardio sessions and prolonged, vigorous periods of exercise decreased sex drive and testosterone levels in long-distance runners and endurance athletes[*].
These types of exercises increase the hormone cortisol (aka the stress hormone), which can lower your testosterone.
That same research found it can take up to three days for your body to return to normal after one of these sessions.
Another trial discovered men who didn’t give their bodies enough time to recover between intense workouts also experienced drops in their T levels[*][*].
So what kind of workouts are better for increasing testosterone?
Short, high-intensity workouts involving weights and resistance training, such as High-Intensity Interval Training (HIIT).
In one small study, researchers had participants train for four weeks using a strength-focused program. At the end of the trial, they found a 40% increase in testosterone and a 24% drop in cortisol levels[*][*].
CUT OUT STRESS
A few natural ways to lower your stress include:
1. Taking a walk
2. Practicing yoga, meditation, and journaling
3. Working out
4. Spending time in nature (hiking, biking, etc.)
5. Talking to a trained therapist
GET ENOUGH SLEEP ALREADY
When it comes to T, just 1 week of sleep deprivation (less than 5 hours per night) can cause a 10 to 15% decrease in testosterone in healthy men, according to one study[*].
DON’T FORGET ABOUT VITAMIN D, OTHER MINERALS AND HERBS THAT CAN HELP
1. Vitamin D. Before you buy an expensive vitamin D supplement, you should know the best source is actually free of charge: the sun.
Just 10 minutes under the sun sans sunscreen is all it takes to recharge your vitamin D levels and potentially increase your T stores too[*].
2. Branched-chain amino acids, or BCAAs. BCAAs are another highly marketed supplement in the fitness community.
Studies have shown BCAAs can help[*]:
· Reduce exercise-induced muscle soreness
· Build more lean mass
· Aid in weight loss
Most importantly, BCAAs help increase T levels naturally[*].
Since your body can’t produce BCAAs on its own, you must get them from supplementation or your diet via these sources[*]:
· Grass-fed meat and chicken
· Wild fish
· Eggs
· Almonds
3. Zinc. Researchers discovered low levels of zinc are linked to lower testosterone levels[*].
On top of increasing your T, zinc also gives your immune system a boost and helps your digestive enzymes break down the nutrients in your food.
To add a little more zinc to your keto life, eat these[*]:
· Oysters
· Red meat
· Poultry
· Seafood (especially lobster and crab)
4. Ashwagandha. You may not be as familiar with Ashwagandha as some of the other supplements on this short list, but it can have the same powerful effects on testosterone levels.
In a study, scientists gave 150 men either a placebo or an Ashwagandha extract and found those who took the extract had decreased stress levels and increased testosterone[*].
For infertile participants, their condition was reversed in some cases thanks to this ancient plant.
You may not find Ashwagandha at your local grocery store, so choosing a supplement online is probably your best option here.
5. Ginger. On the other hand, ginger is something you can easily find in almost any grocery store and it’s fairly simple to use.
In a similar study, researchers gave infertile men a ginger supplement and noticed it increased testosterone levels by 17% and provided a 16% increase in sperm count too[*].
When you combine all these tips with the last one on this list, you’ll start to increase your T levels in no time.
Fire Team Whiskey has you covered! We have strength training, nutrition and even mental health counseling and coaching services to get your body fat down, your muscle mass up, your nutrition on point, your stress levels down and your mind wellness up! All of these things will get those T levels at a healthy level. Check out our program options at www.fireteamwhiskey.com
Thank you to Perfect Keto for the contents of this article.