I researched 15 sources to find information (especially for men) on the risks of low testosterone and ways to get it up. I am not a doctor. I did not make up any of the data that you will read in this article. I found all of it in professional / scientific articles on the various topics related to testosterone. If you have any questions about testosterone in general, or as it relates to you personally, I recommend that you do your own research at sites such as Web MD, and/or to consult your own personal physician. Now, with that said, I have compiled a lot of data on the subject of testosterone to make it easier for you to access and to give you some food for thought as it may or may not relate to you personally. So, here it goes.
Facts About Testosterone
1. Testosterone levels decline gradually in men starting around age 30 to 35.
2. Biologically Active Free Testosterone in men decreases by 50% between the ages of 40 and 70.
3. By age 50, 25% of men have low testosterone linked to premature death, heart disease, sexual problems, and more.
4. Testosterone helps you grow large, strong muscles, is necessary for strong sexual health, and prevents erectile dysfunction.
What causes decreased testosterone?
1. Rapid weight loss can lower testosterone. An example would be losing 10% of your total body weight in 2 weeks. 2 pounds per week is a good average for weight loss.
2. Long-Term dieting with very low calories can decrease testosterone. So, take it easy and don't starve yourself. Instead, add exercise to your routine and lose calories that way.
3. Obesity lowers testosterone.
4. Gut fat decreases blood testosterone levels.
5. Cigarette smoking lowers testosterone.
6. Carbohydrate supplements after weight training have been shown to decrease testosterone.
7. Green Tea Extract may lower testosterone in men.
8. Emotional stress has been shown to decrease testosterone levels. So, stay positive.
9. Soy decreases testosterone by increasing estrogen. Cut out soy products. Stick with Whey Protein for supplementation and no soy burgers (what's that about anyways?).
10. Excessive alcohol drinking reduces testosterone.
What are the risks of people with low testosterone?
1. Causes obesity, diabetes, kidney disease, heart attack, stroke, and more.
2. 52% increased risk of premature death.
3. Low testosterone causes sleep disturbances. Poor sleep is linked to obesity and other serious health issues.
4. Decreased testosterone leads to depression.
What increases testosterone?
1. Positive psychology has been shown to increase testosterone. Examples are humor, winning and other successes, and other forms of happiness. So, get happy.
2. Moderate intensity training can increase testosterone by 15% in health men.
3. When lifting weights, do compound workouts. Examples are bench press, shoulder press, leg press, squats, lat pulls, and rows. They are called compound because they work more than one muscle area. Lifting weights increases testosterone.
4. Caffeine might increase testosterone during training.
5. Testosterone supplements (gels, pills, injections, etc) can increase testosterone (consult your physician for more information on testosterone supplementation. I am not a doctor.)
6. Healthy fats may increase testosterone, such as those found in nuts, seeds, salmon, avocados, olives, and natural peanut butter.
7. Men who get at least 6 to 8 hours of sleep each night have been shown to have higher testosterone levels.
8. More frequent sexual activity has been linked to increased testosterone levels.
9. Take ZMA Supplements – Zink, Magnesium Aspartate, and Vitamin B6. These naturally promote testosterone production.