Low testosterone is more common in men with diabetes or who are overweight. Studies have shown that up to 30% of overweight men had low testosterone levels. The same study found that diabetes is a risk factor for low testosterone. In another study, 24.5% of men with diabetes had low testosterone levels.
Symptoms that indicate you have low testosterone:
- Low libido
- Chronic fatigue
- Reduced muscle mass
- Easy irritability
- Erectile dysfunction
- Depression.
What to do if you have low testosterone
Eat more healthy fats
Testosterone is a hormone produced using fats. So, if you stop providing your body with the raw materials to help produce more testosterone, your testosterone levels will drop! Therefore, low-fat diets are not suitable for men's health.
Make sure to include avocados, olives, butter, cheese, game meat, eggs, coconut oil, nuts, seeds, coconut milk, and olive oil in your diet.
Cut sugar from your diet
Sugar is notorious for its terrible effects on human health, immune system, and other bodily functions. Most men do not know that sugar consumption also lowers testosterone levels.
Sugar causes increased insulin production. High insulin levels are not compatible with high testosterone levels, as high insulin levels are usually associated with obesity.
Choose high-intensity workouts
High-intensity exercises have been shown to increase testosterone the most. Do not exercise with high intensity more than 3 to 4 times a week, otherwise, you will put too much stress and strain on your body.
Many studies have proven that even older men can drastically increase their testosterone levels—which then leads to increased muscle mass, libido, and can alleviate erectile dysfunction.
Reduce psychological stress levels
High levels of psychological stress reduce testosterone levels because, biologically speaking, cortisol (the main hormone that biologically organizes the effects of psychological stress) and testosterone have opposite effects. Cortisol is a "consumptive" hormone that puts the body in a state where it consumes its resources. Testosterone, on the other hand, is a "constructive" hormone that stimulates the body to regenerate, heal, and recover.
Therefore, if you are under prolonged stress, your testosterone levels will decrease.
The best physical "treatments" for combating psychological stress are exercise and adequate sleep. Science has also proven that meditation and breathing exercises are excellent for reducing anxiety. You should also dedicate enough time to rest and enjoyable activities to prevent the effects of stress.
Get better quality sleep
Sleep is not only important for overcoming psychological stress—its impact is much broader.
Studies show that approximately every additional hour of sleep is equivalent to a 15% increase in testosterone. This means that if you sleep less than 6 hours, it is only a matter of time before you reach low testosterone levels.
You should aim for at least 8 to 9 hours of sleep per night. Quantity matters, but quality is also very important. You need to improve your sleep quality as much as possible, otherwise, it won't matter how much you sleep.
The most effective strategies to improve sleep quality include: not using any electronics in the bedroom, sleeping in the darkest possible room, minimizing noise as much as possible (using earplugs and turning off any sound sources that might be in the room), and setting a regular time to go to bed and wake up.
Before going to bed, you should avoid bright lights, which also means not watching TV, not using a computer, and not using a phone.
Use supplements with tongkat ali root
More than 300 studies have shown that tongkat ali significantly increases testosterone production in men. Tongkat ali is an herbal remedy that has been part of traditional Southeast Asian medicine for centuries. It is often used to treat various ailments, including fever, erectile dysfunction, and bacterial infections. Not only does tongkat ali increase testosterone levels, but it can also lower stress hormone levels in the body, reduce anxiety, and improve mood.
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