Testosterone is responsible for your muscle mass, libido, strength, endurance, secondary sex characteristics. (1)
And it’s absolutely necessary if you want to gain muscle mass.
When the levels of testosterone are lower than 300 nanograms per deciliter it’s considered to have low testosterone levels.
Symptoms of low T levels are fatigue, less muscle mass, low libido and sexual health, tiredness, erectile dysfunction, obesity.
The levels of this male hormone drop naturally as we age, but on top of that, there are some things that affect testosterone negatively.
If you want to boost testosterone and gain strength and muscle mass you should increase physical activities and work out, change diet habits and lifestyle.
Also, if you want to boost testosterone faster to gain muscle mass, you should take some of the best natural supplements like Testo Prime.
This supplement is made of natural ingredients that naturally increase testosterone levels, strength and muscle gains.
10 Things That Lower Testosterone
Several factors can contribute to lower testosterone levels in men.
It’s important to note that testosterone levels can naturally decline with age, but certain lifestyle factors and medical conditions can also play a role.
Here are some common factors that may affect testosterone levels in men:
Testosterone levels tend to decline gradually with age, typically starting around the age of 30.
Men have the highest level of testosterone concentration in their mid-20s, and in their 40s the level of this hormone is reduced by about 1% each year.
Excess body fat, particularly abdominal fat, is associated with lower testosterone levels. Losing weight through a healthy diet and regular exercise may help increase testosterone.
3. Inactivity and sedentary lifestyle
Leading a sedentary lifestyle has bad impact on testosterone. Regular physical activity, especially resistance training, can help maintain healthy testosterone levels.
4. Poor Sleep
Inadequate or poor-quality sleep can negatively impact testosterone production. Aim for 7-9 hours of quality sleep per night.
Chronic stress can lead to elevated levels of the stress hormone cortisol, which may suppress testosterone production. Stress management techniques, such as meditation and relaxation exercises, can be beneficial.
Alcohol consumption has been associated with decreased testosterone levels.
Moderating alcohol intake may be beneficial for hormonal balance.
Beer is one of the beverages you need to avoid if you want to boost your testosterone levels.
Unfortunately, beer is the worst choice because it contains a lot of hops which contain a lot of estrogen.
Cigarette smoking impacts testosterone levels. Quitting smoking can have positive effects on overall health, including hormone levels.
8. Certain Medications
Some medications, such as corticosteroids and opioids, can interfere with testosterone production. If you suspect that medication may be affecting your testosterone levels, consult with a healthcare professional.
9. Chronic Illness
Certain health conditions, such as diabetes, obesity, and hypothyroidism can be cause. Managing these conditions with medical guidance may help improve hormonal balance.
10. Some foods and ingredients
Foods like can foods, bottled water, licorice root, microwave popcorn, fast foods have ingredients that can decrease testosterone. Sodas also reduce testosterone levels.
Inadequate intake of essential nutrients like vitamin D, zinc, and omega-3 fatty acids may contribute to lower testosterone levels. Ensuring a balanced diet can help address these deficiencies.
How to boost your testosterone?
If you want to boost this hormone naturally, gain muscles, strength and libido, here are some tips:
If you have extra pounds, you should lose them to increase your testosterone level.
Men who are a bit overweight, most probably have a naturally lower testosterone level, so the need for weight loss is far more important.
If you are serious and committed to losing weight, you need to cut out (or significantly cut down) the intake of processed sugars since eating a lot of products like that is the main reason for obesity.
This means that you need to eliminate sodas, sweetened juices, fast food, and sweets.
This is important no matter if you are skinny or obese.
Obesity decreases the testosterone level and it decreases the percent of androgen in the blood.
The fat tissue enhances the transformation of male hormones to estrogen, and more estrogen means less testosterone.
We suggest including a strength training program besides the intensive workout program because those exercises also enhance the production of testosterone.
There are some effective exercises that boost testosterone.
If you decide to try the strength training program, consult a trainer to gradually increase your weight lifts, reduce the number of reps and focus on exercises that affect groups of muscles, such as deadlifting or squats.
You will make your strength training harder if you exercise slowly.
By doing exercises slowly you enhance their effect.
You should do bench press, squats, step-outs.
Don’t exercise more than an hour because after that period of exercising the testosterone level starts dropping.
Eat testosterone boosting foods
Unprocessed, raw, healthy food has vitamins and minerals very important for stimulating testosterone, and in some cases, they help to reduce estrogen.
You should eat the best foods that boost testosterone.
You need to include ingredients such as fish, meat, eggs, nuts, potato, seeds, and fruit because they are high in zinc, magnesium, vitamin B6, B12, and K2 which raise the testosterone level.
Get more sleep and reduce stress
A good night’s sleep has a big effect on your body.
Even though work and daily obligations can leave you little time for rest, your health should be your number one priority and you need to find time to relax.
Experts agree that a short afternoon nap can compensate for the testosterone lost during the day.
When you don’t sleep well during the night and you constantly wake up, your testosterone doesn’t increase. (2)
Your body needs time to get used to that kind of interruption, so try to get a good night’s sleep as much as possible.
When you are stressed, your body produces bigger amounts of the stress hormone, cortisol, which blocks the effects of testosterone.
There are many ways to reduce stress, like meditation, various breathing techniques, sports, yoga, laughter, positive visualization, spending time in nature, etc.
Supplements are definitely very good allies in your bodybuilding and fitness journey.
Here’s the kicker:
I don’t like steroids so I’m not talking about steroids.
There are some effective supplements made of natural ingredients that can help you skyrocket testosterone.
The best testosterone booster that I’am using, is Testo Prime.
I am using this supplement when I need more testosterone.
Testo Prime is made only of natural ingredients.
It’s made of 12 clinically-tested ingredients:
- Ashwagandha extract – clinically tested ingredient, that boosts testosterone, energy, focus, and endurance. Also improves sleep quality, reduces stress, and boosts metabolism.
- Panax Ginseng – a plant extract that increases your libido and carries oxygen to your muscles, so improves endurance and reduces fatigue
- Fenugreek– a plant extract that blocks estrogen production, boosts libido, and increases your strength
- D-aspartic acid – an amino acid that boosts testosterone production by 50%
- Green tea – helps maintain testosterone levels, speeds up the metabolism
- Pomegranate extract – improves sexual performance and increases penis blood flow, reduces fatigue
- Vitamin D – also increases the levels of testosterone and your libido. Improves your immune system.
- Zinc – vitally important for the excretion of testosterone. Best testosterone boosting mineral.
- B5 vitamin– converts fat layers into energy.
- B6 vitamin – by stimulating the androgen receptors in your body, vitamin B6 signals the testicles to produce more testosterone.
- Garlic extract – boosts T levels, overall health, and metabolism. Don’t worry, your breath isn’t going to be bad.
- Black pepper (piperine) – helps all the above-mentioned ingredients to be absorbed well.
It will boost your testosterone, reduce tiredness, fat layers and man boobs and increase muscle mass.
Also, it will help you get lean body.
But, you need to use it regularly, at least 3 months.
You can read more about Testo Prime and check the price here.
My name is Cliff and I am a personal coach, sports lover, fitness enthusiast and author of MusclesMagician. I have 15+ years of experience in fitness and bodybuilding and I want to share it with you. I am here to help you build muscles and lose fat faster.