Understanding the effects of low testosterone on your body and your life…and what you can do about it.
Breaking down ‘Testosterone’
- Physical Appearance
- Sex Drive and Libido
- Muscle and Bone Mass
- Sperm Production
- Energy Levels
- Mood and Depression
- an increase in stored body fat,
- decreased muscle mass and strength,
- low sex drive,
- low energy levels
If you’re experiencing any of the low T symptoms mentioned above, but have normal testosterone levels, this may be caused by having low levels of free testosterone. No need to panic, you can have simple blood-work done to determine the levels of free vs. binding testosterone.
1. Construct an exercise program
With that being said, not all workouts are created equal. When it comes to cardio exercise, this can actually depress your T levels, so try to avoid lengthy cardio sessions if possible. This doesn’t mean all cardio is bad, you just need to learn how much is too much. Start your cardio regimen with 2-3 cardio sessions per week and you should be just fine.
2. Eat a Balanced and Nutritional Diet
Eat a balanced and nutritional diet: Now that we have your exercise routine in check, it’s time we focus on the foods you’re eating. When it comes to your diet, you want to stay with nutritious, healthy foods. You will need to think of food as fuel, you only want to fuel your body with clean, healthy foods. You wouldn’t put 85 octane in a Ferrari, so don’t put sugary sweets in your diet. Let’s take a moment to breakdown each macronutrient so you know just how much of what you should be eating to help combat your declining testosterone levels.
How much protein should you be consuming?
When it comes to protein intake, a high protein diet is beneficial for many reasons, but it doesn’t have an effect on your testosterone levels. However, when it comes to physical performance, protein is going to build and repair lean muscle tissue. This will enhance your quality of life in many ways, and it’s an added bonus that muscle mass will boost your confidence and you will finally be able to take off your white t-shirt when you go to a public pool.
How much Fat should you be consuming?
People tend to run in fear when they hear the word fat. Contrary to popular belief, dietary fat plays an essential role in testosterone production. What matters here is how much fat you consume throughout the day. The Institute of Medicine recommends that 20-35% of your total caloric consumption come from dietary fat. By consuming enough fats throughout the day, it’s safe to say you are helping keep your T levels high. Try your best to consume healthy fats from fish, nuts, and different meats.
How many Carbohydrates should you consume?
3. Natural Testosterone Boosters
Fenugreek extract derives from a plant that is cultivated in North America, the Middle East, Egypt and India. When used in supplementation, fenugreek is shown to increase libido levels, prevent baldness, treat erectile dysfunction, improve sexual arousal and increase testosterone production. Fenugreek also has other numerous health benefits, like improving digestive problems and cholesterol levels, and reducing inflammation.
Similar to fenugreek, tribulus terrestris also comes from a plant. Tribulus is said to increase testosterone levels, treat erectile dysfunction, and increase athletic performance. It is also used as a natural diuretic, which will help you decrease water retention in the body helping you achieve a lean, dry physique.
Rhodiola Rosea Extract
Rhodiola Rosea is a herb which lowers cortisol levels in the body by significantly reducing the feeling of fatigue. As mentioned previously in the article, lower cortisol levels equal higher testosterone levels. Also keep in mind that lower levels of fatigue mean you will be able to push your body harder during your workouts, which also increase testosterone levels.
Natural supplements can provide an important boost to your testosterone regimen. Many of our products like High T Black and High T Women (pictured above) are designed to help you naturally combat your declining testosterone levels and increase your muscle mass and overall mood. High T Black contains Fenugreek, Tribulus Terrestris, Rhodiola Rosea while High T Women also contains Rhodiola Rosea. As always, you should consult a doctor before adding any supplements to your diet.