If you’re looking for a way to quickly get in shape, then you should know about testosterone. While there are many methods to boost testosterone levels like watching testosterone pumping movies or poking a syringe into your booty cheek, it’s imperative that you also know about factors that decrease its production.
Why am I so serious about testosterone levels?
Because your health and gains are dependent on it. Without testosterone, you’d be a limp dick eunuch. Your penis would only benefit you in one way, and that would be if it were used as a butt flap.
Benefits of testosterone:
- Strong bones
- Happiness
- Robustness
- Confidence
- Bigger muscles
- Less fat
- Increased libido
- Lower chance of diseases
While low testosterone levels cause:
- Weak bones
- Sadness
- Fatigue
- Lack of self-belief
- Smaller muscles
- Higher fat percentage
- Low libido
- Risk of diseases
As you can see, testosterone is super important for fitness and health. Without it, you’d suck at life. So, it’s beneficial to eliminate ALL problems that decrease testosterone production.
What Decreases Testosterone Production?
1. Lack of Sleep
A lack of quality sleep not only decreases testosterone production but also makes life sad. A study funded by the National Heart, Lung, and Blood Institute found that by not getting enough sleep lowers testosterone levels so much that it’s equivalent to aging 10-15 years.
Sleep plays such a vital role in testosterone production. Get your sleep in to see those gains and to increase your overall vitality.
2. Stress
We all know that stress sucks. Be it stress from work, family, or your relationship, it just kicks you in the balls and leaves you to quiver on the floor in agony.
Stress cause many problems and one of them is the decreased production of testosterone which happens because stress increases stress hormone cortisol levels which block the effect of testosterone.
To be happy and relaxed, eliminate things like toxic relationships, financial insecurity, and unnecessary worries which lead to stress. Besides, you’re better off without all that stuff in your life anyway.
When you’re feeling overwhelmed by life and situations that cause stress to arise, say ‘screw it’ and have some fun, play video games, take a walk, and sleep hard. Not only will these activities benefit testosterone production but also your overall wellness and mood. Rest for as long as you need and remember that quality is better than quantity.
3. Shredding for too Long
If you’re a natural lifter who’s been cutting for longer than three months, then there’s a slight chance that your testosterone might not be breaking necks while cashing cheques. This happens when you follow a low calorie and aren’t getting the much-needed nutrients you should be getting to maintain healthy hormone production.
And this is bad because testosterone helps to burn fat. So even if you eat fewer calories you could burn less fat than by eating more calories with more testosterone!
An effective way to keep testosterone levels high while cutting is to have one day per week when you eat as many calories as you need to maintain a stable weight. For example, if you lose weight by eating 2,000 calories a day, have one day when you eat 2,500 calories.
4. Junk Food
If you love to eat junk food by the bucket and have a little less love for healthy foods, then there could be a high probability that your testosterone are less than sub-standard.
We get it, junk food tastes good. But guess what? So does peanut butter! Guess what else? You need fat for healthy hormone production. Saturated fat from natural food is necessary to ingest fat-soluble vitamins (A, D, E, K) and produce testosterone.
For even greater effect, eat saturated fat sources that contain cholesterol because the body uses cholesterol to create most hormones.
Healthy saturated fat sources
- Meat
- Fish
- Eggs
- Dairy products
- Nuts and nut butter
- Seeds
- Avocados
- Dark chocolate
- Natural oils
Another important compound you should get with saturated fat is zinc. Researchers proved that 45% of adults who are over 60 years old lack zinc, which lowers the production of testosterone.
Zinc sources
- Meat
- Fish
- Mushrooms
- Green vegetables
- Seafood
- Buckwheat
- Oats
- Rice
- Wheat products
- Beans
- Nuts and nut butter
- Seeds
One more important nutrient you need for testosterone production is vitamin D. The study found that by giving overweight people vitamin D supplements, they started to produce more testosterone.
Healthy vitamin D sources
- Sun (if you have pale skin, being 15 minutes daily under the sun is enough, if you have dark skin, increase it up to 30 minutes)
- Fish
- Eggs
- Dairy products
- Mushrooms
5. Physical Training (Weight Training)
Even if you spend 20 hours a week exercising, it’s not an excuse to not move while resting. It’s been shown that sitting for hours on end decreases testosterone levels.
Effects of Inactivity:
- Decreased blood flow to the legs
- Weak bones
- Neck and back pain
- Inner organ damage
- Increased chance of diseases
- Lower brain performance
To avoid the harms of inactivity, do a five-minute movement session every 30 minutes to an hour, which helps to decrease the damage inactivity.
Also, if you want to eliminate inactivity damage by 100%, incorporate high intensity and strength training because high-intensity training boosts testosterone levels if you do it for at least 20 minutes!
While strength training works in a similar way and is also beneficial when you do compound exercises like deadlifts, squats which require much energy and incorporate biggest muscles. Do these exercises with heavy weights and fewer reps. That should help testosterone production skyrocket when you push beyond your limits.
Watch a professional bodybuilder telling how to boost testosterone production:
Less than one month left to summer so be sure to ready yourself by eliminating testosterone killing factors that destroy confidence, decrease muscle size and makes you fat. Now share this post with friends to let them achieve amazing summer body!
