(Note: there are more…)
Testosterone levels have dropped by 1% a year since 1982 according to recent Harvard study.
A 45 year old male right now will have approximately 40% lower levels of testosterone than a 45yr old male in 1982.
At least 40% of males over 30 years of age – suffer with low testosterone levels.
1️⃣ BODY FAT – If body fat is elevated, your body is going to be converting testosterone to oestrogen or DHT.
2️⃣ TRAINING – Training with intensity, whether with weights and cardio – if you’re not doing something physically demanding/challenging most days, your body is not optimising it’s insulin sensitivity. Train hard AND train smart!
3️⃣ INFLAMMATION – The body’s natural defence system to mental, physical or emotional stress. Also brought on by toxicity (nutrition/alcohol).
4️⃣ SLEEP – Respecting your body clock, (circadian rhythm) not eating too close to bedtime, respecting the importance of resetting, and ‘plugging in’ to recharge the brain and the body.
5️⃣ STRESS – Stress in all its forms elevates cortisol – we shouldn’t try to avoid stress – but we do need to get better at dealing with stress and managing cortisol and adrenaline.
Inflammation is the body’s natural defence system to mental, physical or emotional stress. Also brought on by toxicity (nutrition/alcohol).
6️⃣ NUTRITION – According to a 2021 study, men who ate a more pro-inflammatory diet (high in refined carbohydrates and saturated fats) had lower total testosterone levels than those who ate less inflammatory foods.
Aim to consume predominantly unprocessed, single ingredient foods that wouldn’t last long if left on a shelf. I also tell clients to look at the length of the ingredient list of a product – the shorter the better!
⚡️If you’re struggling with any/all of the classic symptoms of low testosterone – click the contact form and book a call.
Steve