Low testosterone, and what it does to a man.

Low testosterone has been linked to some of the worst problems a man could have. Some of the most common are: loss of libido, erection problems, loss of muscle mass, increased body and facial fat, increased visceral fat, emotional problems, broken voice, man boobs, testicular atrophy, and lack of motivation.

Optimal Testosterone Levels

These days, low testosterone is a very common problem. The normal range used by many doctors is around 250-1200 ng/dl of total testosterone. But in my opinion, 250 is too low to feel manly. It’s a devastating condition to be in. So trying to keep our total testosterone levels above 500 ng/dl would be much more optimal in my books than 250. The higher the better.

Causes of low testosterone

There are many things that make testosterone levels less than optimal, here is a list of the most crucial things that will wreak the most havoc on your endocrine system: chemicals and their ability to mimic estrogen, eating the wrong foods I eat in the wrong place. time, not getting enough sleep, increased use of plastic, cosmetics containing xenoestrogens, body fat, not exercising, exercising incorrectly, and stress.

How to increase testosterone naturally

There are countless ways to increase testosterone without using any kind of unnatural synthetic steroids. Here I will give you the best of the block:

1. Sleep more

There is definitely a relationship between not getting enough sleep and low testosterone levels. It has been studied intensively lately, and research has found that when we enter the REM part of our sleep cycles. The production of testosterone and growth hormone is activated and begins to work in full force. So get more sleep to increase testosterone levels naturally and for free.

2. Start eating organic food

Commercial foods these days contain a lot of chemicals, many of them mimic estrogen, and estrogen (female hormone) is directly responsible for lowering testosterone levels. So, eat natural foods instead, it will be a great improvement for your testosterone levels and also for your overall health.

3. Throw away your chemical-laden cosmetics

Their shampoos, soaps, toothpaste, deodorants, and colognes contain large amounts of xenoestrogens and estrogen mimics. They also contain many other unhealthy combinations. So consider taking them to the nearest dumpster. There are natural alternatives that work just as well, if not better. Those products certainly won’t lower your testosterone levels, and that’s the most beautiful thing you can do as a man.

4. Exercise the right way

Long cardio exercises crash testosterone levels, but short peak exercises like HIIT will significantly increase testosterone and growth hormone production. Tons of studies have been done on it, but what proves it even without studies is this. Take a close look at a marathon runner and the muscle mass of him. Now, after that look at 100-200m sprinters, take a closer look at the muscle mass of him. Do you see any difference? Sprinters are much more anabolic.

The above also applies to strength training. Short duration, high intensity with high volume, and large multi-joint lifts like squats, deadlifts, and bench presses will greatly improve serum testosterone levels in studies. and like the previous long low-volume high-rep training session, it does not produce a spike in testosterone.

5. Don’t eat many small meals a day

Our body model was not designed to eat a balanced meal every 3 hours. The fact is that every meal, whether it’s fat, protein or carbohydrates. It lowers our testosterone levels for some time. This is due to the response in insulin production and cortisol release. So why would it make sense to keep lowering testosterone every 3 hours? That’s right, it wouldn’t make any sense. This is why you should fast and then feast. Like the primitive cavemen who hunted fasting, then when they finally hunted a mammoth, etc. They celebrated with him. And I bet you already know this, but they were packed with natural testosterone!

conclusion

By implementing the above, and now hopefully understanding some basics about testosterone. You should be able to significantly increase your testosterone levels. And the best part is that it’s completely natural and won’t cost you too much. So there is no need for doctors, patches, injections, check-ups and all that kind of nonsense. This is the way to go, just as nature intended.