Testosterone is hugely important for muscle and bone strength, sex drive, and energy levels. While both men and women produce this hormone, men typically produce it in larger amounts – and tend to notice more when their levels start to drop. Testosterone production naturally starts to decrease around age 30 for most men, and can result in everything from tiredness to erectile dysfunction.
By that point, many men are working hard to keep their testosterone (or “T”) levels high with supplements, diet, and exercise, but there are a few things you might be doing to unintentionally hinder your efforts. Here are five things to avoid that might be causing you to accidentally lower your testosterone levels.
#1 Long Distance Running
A solid cardio program can help you stay fit and even increase testosterone levels to a point, but once you start getting into long-distance running – like marathon training, for instance – you may actually be decreasing your testosterone with your workouts. A study by the University of British Columbia found that male runners who pounded over 40 miles of pavement per week had distinctly lower T levels than their short-distance running counterparts.
#2 Excessive Alcohol Consumption
The bar might be a great place to meet a date, but more than a few drinks isn’t going to do great things for your testosterone level. As your liver processes alcohol, it produces compounds that inhibit the release of testosterone, reducing its overall level in your body and preventing you from doing things like building muscle mass. While even one or two drinks will cause a minor, temporary dip in your T levels, this is a bigger worry for individuals who drink heavily multiple times per week.
#3 Low-Fat Diets
We’re not telling you to go shovel in a burger and fries to up your T levels, but a super-low-fat, high-fiber diet isn’t the best idea for boosting them, either. Researchers at UCLA found that men who greatly reduced their fat intake and upped their fiber intake from their baseline diet had a 12% drop in their testosterone levels. Just make sure the fats you keep in your diet are healthy ones, rather than trans or saturated fats.
#4 Not Enough Sleep
Whether you’re partying, working late, or catching some 2am reruns, not sleeping enough is going to do unfortunate things to your T levels. Because your body produces most of its testosterone while you sleep, interrupting that cycle with insufficient or poor quality sleep can result in 20% to 30% less testosterone floating around your bloodstream than if you’d gotten enough shut-eye.
#5 Replacing Meat with Soy
Totally cutting meat out of your diet and replacing it with soy is a common health decision these days, but it may end up lowering your testosterone levels over time. A combination of the plant estrogens in soy and the lack of complete proteins from meat have been correlated with a 10% dip in testosterone levels after 4 weeks of a change in diet.
Have you noticed any other lifestyle or diet choices that have led to you feeling sluggish, low in sex drive, or unable to lose weight or build muscle? Let us know in the comments section.
- Dental Fillings Containing Mercury Now Banned in European Union
A landmark provisional agreement has been approved by the three governing institutions of the European Union (EU) to ban amalgam …
- Millions of Americans Suffer From Constant Sciatica Pain – Here’s HOW To Reverse It!
A pinched nerve in the lower back can lead to sciatica pain. And for those who experience it every day, the pain …
- 6 Natural Food Sources For Healthy Eyes
With the proliferation of processed, ready-made foods, vitamin A deficiency is increasing world-wide—though its incidence in the United States is …
- Some Cancers Heavily Dependent on Sugar to Grow, Study Finds
While studying the metabolisms of different types of cancer, researchers at the University of Texas in Dallas discovered that certain …
- This ONE Stretch Relieves Plantar Fasciitis, Shin Splints, Achilles Pain And Heel Pain
Everyone experiences foot problems at some point in their lives. If you’re someone who enjoys running or exercising, chances are that you’ve had at …
- 4 Easy Ways to Remove BPA From The Body
Why should someone care about endocrine-disruptors? The effort to walk away from damaging chemicals becomes easier when one sees what …
- Pharma Execs Arrested In Conspiracy to Create Opioid Addicts for Profit
Drugs use has always been an issue for some people. But it was always something that happened to someone else. …
- This Popular Moisturizer Applied To Mice For 17 Weeks Developed 69% More Cancerous Tumors
Your skin is your body’s largest and most permeable organ so you’re careful what you put on it, right? Gentle …
- Video Shows How Green Tea Consumption Can STOP Healthy Cells From Turning Malignant
The health benefits of tea stretch across the spectrum — green, black or white all promise to fight free radicals and hydrate …
- High Intensity Endurance Workouts Could Damage Your Heart
Is your exercise routine causing serious damage to your heart? A recent article in The New York Times shed light …
- 11 Ways You May Be Unknowingly Hurting Your Immune System
Our immune system works every second of every day keeping our cells healthy and active. Over the last few decades, …
- This Drink Destroys Your Bones From The Inside And Harms Every Organ On Its Way Out
Many Americans drink soda everyday without giving it a second thought. However, it’s considered common knowledge that sugary drinks aren’t good for …
- Try This 2-minute Stretch And You’ll Finally Be Able To Sleep Through The Night
Do you often experience an energy crash in the early morning or afternoon? Do you feel sleepy even after a …
- Your Brain Has a Microscopic Cleaning System To Remove Toxins And It’s Only Active During Sleep
A scientist at the University of Helsinki set out to develop a complete map of the lymphatic system and ended …
- The Ultimate Knee Pain Treatment: 18 Yoga Poses for Stiff Knees
Knees are possibly the most important joints for mobility. They’re also the most prone to atrophy and injury, especially if …