Do you have low testosterone levels? If so, I feel for you.
Because I know what it’s like.
I know how the libido goes out the window, the drive and motivation disappear, and the zest for life?
Well, let’s just say it can be tough to get off the couch when the T tank is empty.
You see, testosterone to a man, is like fuel to car.
Without the gas, you’re not going anywhere!
You can read stacks of motivational books, and chant affirmations into the mirror until you’re red in the face, but it’s not going to do you one bit of good!
In reality, you have one option, and one option only!
You’ve got to get your testosterone levels back up where they belong!.
Let’s talk about how to do that right now!
Low Testosterone Levels?
Unless you’re past the age of 60, your low testosterone levels are caused by one thing.
Yup! It’s poor decisions, you’re making on a day to day basis, that are decimating your male hormone levels.
I’m going to list the top five right now.
Take this information seriously, make some changes, and you just may turn your life around!
Excessive use of Drugs & Medications!
If you’re taking any type of drug or medication, please raise your hand!
I knew it!
Think about this…
Almost two-thirds of all Americans currently use some form of drug or medication.
If you’re regularly using drugs, and think they’re not affecting your sex drive, think twice.
Even common aspirin reduces testosterone levels in men.
Here are a few of the worst offenders…
Antidepressant psychiatric medications, including Elavil, Valium, and Prozac.
Antihypertensive and diuretics.
Antihistamines including, Dramamine, Antivert, and Benadryl.
Opiate analgesics (painkillers) such as Demerol, Oxycontin, and Codeine.
And a few more for good measure, including…..
Propecia, Tagamet, Zantac, Pepcid AC, and Ibuprofen.
Drinking Alcohol in Excess!
Studies of heavy drinkers have shown that alcohol directly suppresses testosterone levels in men.
And the more alcohol you drink, the worse it gets.
Chronic Alcohol abuse is associated with altered levels of all male reproductive hormones, not just testosterone.
Now, I’m not saying you need to quit entirely, you just need to drink smart.
What is smart!
10 beers in a sitting isn’t smart. A couple is.
A full bottle of wine on an empty stomach isn’t smart. A couple of glasses with dinner is.
Failure to Exercise!
When you exercise the right way, your body will reward you by releasing human growth hormone, and testosterone into your blood stream.
What is the right way to exercise?
Weight training that uses several large muscles at the same time.
Think squats, lunges, and bench press.
High intensity, short duration exercises such as sprints, jump squats,
running stairs, and jump rope.
The get this hormonal release you need to surpass the lactate threshold.
You’ll know when you’ve arrived when you feel that burn
in your legs while churning out the last few rep of your routine.
Here are a few more facts on exercise!
Researchers at the University of VA measured male growth hormone levels of cyclers after an all-out 30-second sprint.
These sprints increased HGH levels by a whopping 530% over baseline.
Endurance training has a different hormonal effect. It leads to increased cortisol and low testosterone levels.
Failure To Reduce Male Estrogen Levels.
How do you know if you have elevated estrogen levels? Take a look at your body.
Do you have fleshy hips and thighs, and a round soft belly? Are you developing gyno, or male breasts?
If so, you need to reduce your estrogen levels.
How do you do it?
Reduce body fat
Reduce your chemical exposure.
Gas fumes, diesel fuel, perfumes, dyes, paints, solvents, detergents all have
chemicals that mimic estrogen in your body.
Switch to unscented natural products, and make changes in your
daily routine to avoid exposure to these chemicals.
Reduce consumption of estrogenic foods, especially soy products.
Increase your consumption of cruciferous vegetables such as broccoli, cabbage, and cauliflower.
Failure to get 7-8 hours of Quality Sleep Nightly!
Make a few changes in your sleep patterns, and you’ll kick start your testicles into producing more testosterone.
Poor sleep habits can have a devastating impact on T levels, especially, if the habits are chronic.
Several studies have show that when sleep levels decline, so do T levels.
The sweet spot for most men falls somewhere between 7-8 hours.
Make sure you get it!
Mark Wilson is a full-time health and fitness coach, and the owner of a website dedicated to helping men who suffer from low testosterone levels.
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