The 5 silent habits depleting your testosterone

Good morning,

I remember those years as if they were yesterday. I had everything I ever asked for, yet I was depressed and tired.

I was living fatigued, as if someone had drained my batteries. I was 30, but I felt 70. Little did I know that the answer was hidden in my daily routine.Good morning. I remember those years as if they were yesterday.

“By 2030, a 40-year-old man will have 50% less testosterone than a 40-year-old man in 1980.”

Let’s go through the 5 habits that drain your testosterone:

• Lack of sleep: At least 15 percent of the adult working population in the US gets less than 5 hours of sleep a night and suffers many adverse health effects because of it.

• Lack of physical activity: Studies show that increased physical activity has a greater effect than any other lifestyle modification, way ahead of calorie restrictions.

• Low testosterone levels are associated with increased fat mass (particularly central adiposity), which means fat around your belly, and reduced lean mass in males.

• Low-fat diets: New research published in The Journal of Steroid Biochemistry and Molecular Biology has found that low-fat diets decrease men's testosterone levels by 10-15%.

• Not lifting weights: This one is more of a correlation vs. causation scenario. Low testosterone decreases muscle mass because it inhibits the binding of testosterone to key receptor cells. This equals more fat, which continues the vicious cycle. So now, your muscle is basically disappearing because of low T, and one way to increase your testosterone levels is to lift heavy things.

For men, testosterone is like fuel to a car. Having low testosterone is like putting anxiety and depression on speed dial, and this is not a fear-driven statement. It's what I have been through, and I don’t want anyone in this world to go through it either.

Now let’s talk about 5 foods which you need to get out of your pantry, now:

1) Alcohol: Heavy alcohol consumption can lower your testosterone levels and impair your fertility. One of the reasons is that alcohol interferes with the release of Gonadotropin-releasing hormone —a regulator of the reproductive axis—from the hypothalamus.

Ps. I know what it is to be infertile and had to work hard to be in a position to have kids.

2) Sugar: Many studies have found a connection between high sugar diets and increased testosterone levels. I haven’t met anyone consuming sugar on a regular basis and being an example of great energy or great health.

3) Vegetable oils: Most vegetable oils contain high levels of polyunsaturated fatty acids. High amounts of polyunsaturated fats are associated with lower testosterone levels.

4) Trans fatty acids: Primarily found in processed foods, trans fats are generally considered harmful to one’s health.

5) Soy: An older study from 2005 looked at 35 men. It found that drinking soy protein for 57 days resulted in decreased testosterone levels. More research is needed to prove the legitimacy of these claims regarding this food.

This is it for today. If you found this valuable, I have one small favour to ask: Share it with 3-5 people you know using the link below. Remember, we rise by lifting others.

Diego Carrete

Chief Executive Officer @ FIT LIFE FZCO

Connect with me on LinkedIn