Living with low Testosterone may lead to decreased muscle , less gains as a result of your workout and at least guys with a small amount of T tend to be less masculine.
If you noticed some of these points on you , you might doing one of this four following mistakes.
#1
You don´t sleep enough
There are many scientifical proofs that sleep is essential for your endocrine system. Less sleep leads to a less efective body and endocrine system
- your ability to recover decreases
- your hunger rises
- your Corstisol, Insulin, GH and T are influenced in a bad way
- your cognitive performance is way less effective as it would be with enough sleep
How to fix this problem?
Take care about your pre bed routine. Try to avoid your mobile or laptop and instead of this devices read a relaxing book. Open your window for a few minutes to get some fresh air into your room.
The most important point is that you have a regular pre bed routine that prepares your body for sleep.
#2
Alcohol
If you drink from time to time one beer or a glas of whine this won´t affect your Testosterone. But if you are someone that drinks balls to walls every weekend you should rethink this behaviour.
This are the effects of alcohol:
- increased catabolism
- decreased protein synthesis (up to 20% that lasts one day)
- decreased Testosterone production (up to 23% that lasts on day too)
-> this leads to a stronger conversion of Testosterone into Estrogen
How to fix it?
Drink less ! I won´t tell you that a beer or a glas of whine will affect your T-levels that much, but if you are a regular drinker chances you ruin your T-levels by your lifestyle are very high.
#3
You are afraid of fats !
Our mainstream news and information portals used to tell us that fat is killing us. It may lead to heart diseases, high cholesterol and in the end to an early death. BULLSHIT! Fat is essential for our endocrine system.
We need this little oily bastard to produce Testosterone and many other hormones.
How to fix this problem?
Try to eat more fats in your diet. I don´t mean cans of sunflower oil or the fat that you will find in hot dogs or sauces (from time to time these are ok). Use healthy sources like fish, olive oil,butter, nuts, eggs and meat.
Try to look at about a fat intake of 0.5 gram per pound of bodyweight.
#4
Stress !
Our society is programmed to stress you the entire day. You have to attend an important meeting in the afternoon, one of your family members is ill and needs your help, you forgot the birthday of your partner, your car is broken and of course your mobile rings all the god damn day.
It seems that the roof over your head is coming down quickly if you don´t do anything.
And this feel is affecting your "male" potential. Cortisol rises (it´s not that bad as you think but an evolved level of Cortisol through the day is not very good at all) and your anabolism slows down and the catabolism gains more and more speed. You become slowly a catabolic machine.
How to fix this?
Leave the house before the roof is coming down! Slow down a little bit and focus on the important things. Try to organize your tasks by their relevance for your day.
Implement relaxing routines into your day. Try to take a walk without any mobile or other device that is connecting you to your work. Read a realaxing book or do some sports to get a free mind.
Don´t focus only on the bad things in life instead of them focus the good ones that are happening to you daily.
What do you think about this small introduction about how to ruin your T-levels? Let me know it in the comments.
With best regards
Sven