6 Causes Of LOW TESTOSTERONE In Men

What do you know about testosterone?

Many of us don't think about it myself included testosterone is mainly produced by men it's one of the key components that goes into male muscle development and fitness if you're trying to get in shape you need to know what lifestyle choices and habits are lowering your testosterone levels let's talk about that in.

Are you eating enough protein? What kind of nutrients? Are you getting in your food? Which carbs should you drop? How important is sleep for your testosterone? we're talking all of that and more.

1- Lack of sleep sleep not only affects your mental performance it can also influence physical performance a lot of us feel that just because we're exercising we don't need to do all the other healthy things in life the reality is those healthy things directly assist our fitness if you're not sleeping your body won't be recovering properly after your workout you need time to rest the majority of daily testosterone in men is released while they sleep if you're trying to build muscle mass you need testosterone you'll also need it for bone density let's talk about Vigor for a second Vigor is the amount of physical strength and energy you show off if the overall state of your health throughout the day testosterone dictates this and in a big way in 2011 a study was done on a group of 10 young healthy men to see what lack of sleep did to their overall health those deprived of valuable snooze time also saw drop and vigor just as a set make sure you're getting 7 to 9 hours of sleep a night now don't get me wrong meeting that code every single night is an impossible task for an adult all of our schedules are different but if you want to get in shape and have more overall energy make sure you have testosterone what's the least amount of sleep you've ever had to run on throughout the day how did it affect your performance sound off in the comments section and start a conversation with our Community.

2- Little to no exercise now I'm not asking you to commit to a 7-Day weight training plan not everyone wants to look like Dwayne The Rock Johnson and not everyone can for that matter but if you want testosterone you need to start moving a little this pandemic has put everyone on their butts I've been sitting a lot more than I wanted some physical activity would do you a lot of good when it comes to testosterone resistance training is the best a study from 2007 focus on men who did resistance training 3 days a week for 4 weeks straight by the end it showed that there testosterone had increased significantly not only will exercise boost your T level it can also increase your brain activity another study showed that older men who worked out on a regular basis had better cognitive performance let's talk about endorphins for a second endorphins are chemicals produced by your body to relieve stress and pain along with a testosterone boost a good workout releases both serotonin and dopamine serotonin is a horse and that stabilizes your mood feelings of well-being and happiness dopamine is a neurotransmitter released when you take part in a pleasurable activity get a little more exercise into your life it's not just your testosterone that it benefits.

3- You're eating the wrong carbs this is a big deciding factor in your testosterone level in order for your testosterone to be a productive level your diet needs to be write a diet higher in carbs gives you much more testosterone you need to be eating the correct kind this means not as many refined carbs refined carbs are carbohydrates that have been processed they usually include refined sugars and a lack of essential fibers and nutrients some examples of foods with refined carbs are white bread white rice cereals and pastries a lot of our favorite snacks and sodas are on that list as well this is not the way to go if you're trying to get in shape especially if you want to lose weight or build muscle what you want is to eat more natural carbs these are foods that are not as processed I'm talking about more veggies nuts legumes and whole grains scientists have found that a diet higher and healthy carbs produces testosterone and lowers cortisol this is known as the stress hormone put down those sugary cha avoid eating drive-thru burgers for lunch get your diet right and your testosterone will improve along with other things oh and there's another nutrient you need for testosterone let's get into that.

4- Not enough protein you need more protein in your life it serves as a building block for your organs muscles skin and testosterone if any workout you do is going to come through you're eating the correct amount of protein just so you know the average woman is suggested to have 46 grams of protein per day as for the average man there suggested 56 if you're eating too many unhealthy Foods your testosterone production will slow down protein helps your body shed fat and increase in testosterone this only gives you further assistance with building muscle people who are under strict workout regimens usually bulk up on protein the more protein you're consuming the better chances you have of getting Fit Foods with good protein include lean meats poultry fish eggs and healthy dairy products these are all things you find on a fitness breach grocery list.

5- You have a nutrient deficiency it's not just carbs and protein that contribute to high testosterone there are so many other nutrients that play a role if you're lacking nutrients you're going to suffer from low testosterone this is especially true with particular nutrient let's talk about zinc for a second zinc is an essential mineral found in various Foods it helps your immune system fight off bacterial infections in other words you need zinc to be healthy you also need zinc for protein production and DNA this benefits yourselves a person needs Inc if they're going to operate with the proper testosterone levels foods with lots of zinc include broccoli asparagus corn oats and low-fat yogurt oysters chicken and red meat also hold a ton of this mineral.

6- You're not a positive thinker I know this one sounds crazy all you see on Instagram these days are people trying to pump you up a fake optimism you want to be happy you want to live a full life send me 1299 I know those folks make it hard to believe but when it comes to your health a positive mindset counts for a lot remember a few minutes ago when I mentioned cortisol you know the stress hormone well too much cortisol can overwhelm you you become way too stressed out positive thought to Kris has the amount of cortisol in your brain I'm talking about real confidence this helps with the production of testosterone and no I'm not just flapping my gums here there's actual scientific studies to support this back in 2018 researchers focus on young men in their twenties who were having issues talking to women here's what they did they got the mid to compete in rowing matches I'm not talking about actual boat races on the river even though that would be pretty awesome instead they got them into battle head-to-head on rowing machines at the research center this is where it's really interesting what these guys didn't realize was that the matches were rigged in the machines were declaring the winter all on their own as it turns out just believing they had won the match was enough for their confidence to increase this help the men find Partners pretty wild stuff when a person is more confident in his system in many other areas of life instead of cortisol they release serotonin this will help your sleeping habits digestion relationship troubles and memory this pandemic has done a lot to decrease our confidence it's load all of us down in one way or another it sounds cliche but you need to adopt a more positive attitude get some physical activity in your life and eat a healthier diet this way your testosterone levels will shoot up and you'll be on your way to a happier life testosterone is so important for your body to stay in shape your interest let's keep the conversation going with a couple more Fitness article shall we check out how to get a flat stomach in 1 month with this workout or how about a letter CrossFit exercises that will transform your body in 30 days go ahead and click one better yet watch both and learn more about how to get yourself into shape or any of the things we listed bringing down your testosterone let us know in the comments below.