Buzz
Decreased male testosterone can result from daily habits such as incorrect exercise, lack of sleep, and poor nutrition.
Testosterone levels affect the masculinity of men, but daily life mistakes can gradually decrease testosterone.
Male Testosterone Decline
The headline might seem a bit sensational, but it's the truth rather than a clickbait. Why? Because while trying to help those guys optimize their testosterone levels naturally over the phone for the past few weeks, these 3 mistakes causing constant testosterone decline keep repeating.
In this article, I'll show fellow men how to quickly overcome testosterone decline by changing lifestyle habits backed by scientific evidence.
1. Burn fat with light-intensity cardio
Meet Michael Shelly - a long-distance runner, frequently participating in marathons. Judging by his physique, it's evident he doesn't necessarily have high testosterone levels. Why is that?
Athlete Michael Shelly.
An article published in the British Journal of Sports Medicine states that those who run excessively (>64km/week) have significantly lower testosterone levels compared to non-athletes! It's even lower than a teenager lounging in front of the TV all day!
Long-distance running puts tremendous pressure on the body, pushing it into a state of high cortisol levels, leading to male testosterone decline. But how much is the decline?
According to another study from Brazil, on 20 men before and after running 42.2km. The result is after running, cortisol levels doubled and testosterone levels halved (673 down to 303 ng/dL – nanogram/deciliter. Those with testosterone levels below 300 are diagnosed as low).
So does this mean you should completely ditch cardio?
The answer is yes for low intensity (steady-state cardio). But for high intensity cardio, it might be good for your 'manliness'.
Take the example of Harry Aikines-Aryeetey, a British sprinter. Look at Harry's body, all lean muscle type 1, bulging and defined muscles – signs of high testosterone levels. Does he build those muscles just by sprinting? Of course not, he also lifts weights, my friend.
Athlete Harry Aikines-Aryeetey.
Another study also shows that high-intensity sprinting significantly boosts your testosterone levels in a short time.
In conclusion, gentle cardio activities are for relaxation purposes only, if you want to increase testosterone, men should engage in sports like sprinting, jiu-jitsu, martial arts, or high-intensity interval training.
2. Lack of sleep or poor sleep quality leads to male testosterone decline
Sleep is crucial, but do you really prioritize it? Or do you often spend the night scrolling through Facebook, Instagram? I'll give you a few things to reconsider about that:
A person who sleeps for 4 hours, the next morning only has half the testosterone levels compared to someone who sleeps for 8 hours. Don't believe it? Research experts have shown that if you don't get enough sleep, you could lower your male testosterone.
You might wonder: Why do I always sleep more than 8 hours a night, but still wake up feeling groggy and tired?
Ah, it's because of your sleep quality. Sleep quality is as important as sleep quantity, if not more. According to an important sleep study by Dr. Kulreet Chaudhary:
When you sleep is like investing in the stock market, it's not about how much you invest, but when you invest.
The question above may sound cryptic, but here's the original version:
Timing your sleep is like timing an investment in the stock market – it doesn’t matter how much you invest, it matters when you invest.
As Shawn Stevenson writes in 'Sleep Smarter':
From around 10 PM to 2 AM is the golden time for sleep. During this period, the body releases the most beneficial hormones, recovers the fastest, rejuvenates you. Any additional sleep hours are just for pleasure. Humans are part of nature, when the sun sets, it's the Universe telling you to hit the bed and rest.
A study by a phone company discovered that staring at a smartphone screen before sleep prolongs the time to enter deep sleep and shortens the duration spent in this stage.
'Quarantine' your phone and screens at least 30 minutes before bedtime. Just this small action can improve sleep quality and, of course, increase male testosterone levels.
3. Diets lacking essential micronutrients reduce male testosterone
Micronutrients, vitamins, and minerals are essential for optimal body function. For men, vitamin D and magnesium play a crucial role. Did you know, these two compounds 'coincidentally' are deficient in developed Western countries with 74% of Americans lacking vitamin D, and 43% lacking magnesium.
The bad news is you can't have optimal testosterone levels while low on vitamin D and magnesium. The good news is the best way to bring male testosterone levels back to where they belong is to absorb sufficient vitamin D and magnesium.
Vitamin D is synthesized through the skin when exposed to sunlight, but most of us men are overshadowed by tall buildings and frankly, to get enough vitamin D, you'll end up damaging your skin. So, the best way is to supplement vitamin D through diet.
Dark green vegetables like spinach, kale, and broccoli provide ample magnesium, but not many fancy eating them. So how should men supplement vitamin D and micronutrients?
Use high-quality synthetic vitamins. Let me emphasize: HIGH QUALITY, because there are many floating around in the market, and quite a few of us fell for them.
If you're worried about low user numbers, let me give you some statistics for peace of mind, the majority of the population (in the US) is deficient in essential vitamins and minerals: Vit A – 35%, C – 31%, D – 74%, E – 74%, calcium – 39%, magnesium – 46%.
Before purchasing, make sure to read the label carefully to ensure it contains the necessary elements.
Make the change now to increase male testosterone
Listen up, fellas, improving your testosterone levels and masculinity is as simple as proper diet and sleep. I've laid it out clearly in the article, so are you going to continue doing things that directly impact yourself? Well... It’s up to you, man.
As for me, I've been pondering this question for a long time in the past. I fully understand that I'm not where I want to be, hindering myself from taking the right actions. Everything changed when I realized a truth that 'BELIEF FOLLOWS BEHAVIOR', I began to do what needed to be done, whether I wanted to or not, and my life started to flourish.
You are what you do, that's the value of a person. Start doing the right things, and you'll see the Alpha man inside you grow every day.
Posted by: Nhan Nguyen Trong
Keywords: 3 serious mistakes causing testosterone decline in men
