How Can Lifestyle Reduce Testosterone Levels?

Posted by Dr. Michael White, Updated on November 2nd, 2018
Reading Time: 5 minutes

The most influential factor that unites all males concerning Testosterone Deficiency is the inevitable progression of Andropause throughout the lifespan. Of course, men experience Andropause and Age-Related Hypopituitarism in their own unique way. Some of the influences upon Testosterone Decline are inevitable. You can't change your genetics (at least yet), so certain factors, you'll just have to live with.

On the other hand, there are a number of factors which suppress Testosterone Production that you can control, and our goal with this article is to help inform you of some of the factors which negatively impact Testosterone Secretion, and steps that you can take in order to enhance your body's Testosterone Production by controlling these factors which suppress and imbalance your Hormone Production.

Poor Sleeping Habits Suppress Testosterone

You probably never thought about it too hard, but the way that you sleep has a powerful impact on your hormone balance. We've all heard of the Circadian Rhythm, but you may not realize that the Circadian Rhythm controls far more than your sleeping patterns. Your body produces the highest levels of Testosterone while you are deep in sleep.

If you don't reach these deepest stages of sleep, or you aren't able to stay in a deep sleep, your Testosterone Levels will start to drop. Getting five hours or less of sleep per night has an immediate and dramatic impact on Testosterone Production, but even getting 7 hours when your body needs eight or nine hours has an adverse effect.

What Can I Do to Sleep Better?

Improving your sleeping habits is one of the quickest and most immediate ways to amplify your Testosterone Production. Don't watch television or play on your laptop in bed. At night, your room should be a place dedicated to relaxation and sleep. When it's bedtime, make sure that your room is as dark as possible. The brain reacts to sunlight by causing you to stir and wake up easier.

Make the concerted effort to establish a healthier sleep schedule. Every person has their own need for sleep, so just sleep until you feel fully rested. If you snore, there are products available which can open up your nostrils and help you breath more easily at night. If this doesn't help, you may suffer from sleep apnea, and getting proper treatment can vastly improve your Testosterone Production and your overall health.

A Sedentary Lifestyle Suppresses Testosterone

Another reason why Testosterone Deficiency is becoming more common these days is that Americans live a more and more sedentary lifestyle. Physical activity is the most substantial factor which encourages healthy and optimal Testosterone Production, and if you don't get enough of a workout, your body won't produce enough Testosterone, and you will become more susceptible to obesity, cardiovascular disease, diabetes, and other health issues.

What is the Best Way to Increase Testosterone Through Exercise?

Your body produces Testosterone to help you work out harder and to enhance your body's response to exercise. Any form of physical activity will have a positive impact on Testosterone Production, but high-intensity exercises and anaerobic exercises will provide the best benefits. Try adding sprints into your standard cardio, to not only get your heart pumping but to put pressure on your muscles as well.

Concerning anaerobic exercise, make sure you work out your whole body: arms, legs, upper body, and core. The more muscles you work out, the more Testosterone your body will release in response. Also, the body produces more Testosterone the harder you push your muscles, so lift as much as you can lift in good form to literally squeeze the Testosterone out for your muscles.

Obesity Disrupts Testosterone Production

A sedentary lifestyle not only induces Low-T through a lack of physical activity, but it also slows down the metabolism and encourages the buildup of fat, which further depresses Testosterone Levels. This is exacerbated by an unhealthy diet, especially a diet that is high in simple carbohydrates.

Obesity restricts Testosterone Production because adipose fat cells have the capability to produce Estrogen. The larger and more numerous your fat cells are the more Estrogen that your body produces. Men need a certain level of Estrogen for good health, but obesity unnecessarily tips the scales toward Estrogen Production, which inhibits the body's Testosterone Concentrations.

How Can I Eat Healthier to Increase Testosterone?

The best way to improve your Testosterone Levels via diet is to cut back on the sweets and simple carbs. Your body uses simple carbs for immediate energy, and if your body doesn't need the energy, it will convert it directly into fat. Complex carbs are okay in moderation, but make sure that you don't eat too many complex carbs, or you will experience the same problem.

Have a diet focused on the consumption of protein and healthy carbs. Proteins will help sustain muscle mass, and your body uses healthy fats to produce Testosterone. By tipping the balance toward proteins and densely nutritious veggies and responsible fat consumption, you can start losing weight and start getting your Testosterone Levels back on track.

Excess Consumption of Alcohol Suppresses Testosterone

Did you know that Alcohol Consumption can reduce your ability to produce Testosterone? Alcohol hurts Testosterone Production because it has estrogenic effects. This means that Alcohol encourages the body to produce Estrogen, which inhibits the body's ability to generate sufficient Testosterone. 

How Can I Avoid Testosterone Deficiency Resulting from Alcohol?

Moderate alcohol consumption can have real health benefits, but if you are a binge drinker, or you drink more than two drinks per night, your Testosterone Levels can improve significantly by cutting back on alcohol, so that your body's hormone balance becomes more natural and normalized.

Low-T Cannot Always Be Avoided. Know When to Seek Therapy!

Even though there are steps that you can take to slow down Testosterone Decline or mitigate the impact of Hypopituitarism, there is a point at which even these proactive steps will not be sufficient to get your Testosterone to healthy levels. If you are experiencing a physiological decline that you feel may be the result of Low-T, we strongly encourage you to talk to a medical professional to make sure that your body is getting the Testosterone that it needs to function optimally so that you can maximize your short-term and long-term health and wellness.


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