10 Risk Factors for Your Testosterone
Why, when you are a fan of bodybuilding and bodybuilding and want to build a muscular, athletic and well-defined body, why worry about testosterone?
Testosterone is the male hormone par excellence, one that is responsible for the appearance of primary and secondary sexual characteristics, such as hairiness, voice molting, and muscle growth.
Testosterone is an androgenic hormone that has several beneficial actions for bodybuilders and other athletes.
A good testosterone level promotes fat loss by participating in the proper functioning of the metabolism of insulin, glucose, and fats.
Testosterone also has a direct action on protein synthesis, and a good testosterone level will activate and accelerate muscle development.
Testosterone also helps you to have a high energy level and able to carry you to the end of your workouts.
Finally for the fans of the competition, know that a high testosterone rate promotes a competitive behavior, a desire to excel and win that proves to be a trump on stage!
The testosterone levels in the body begin to decline after 30 years, by about 10% per decade.
It does not seem like anything a priori, but this natural and minimal decline can cause some very unpleasant, even truly disabling effects, such as great fatigue, a significant reduction in energy, difficulty in maintaining and develop muscles, and libido dysfunction, or even erectile functions.
This type of case is unusual when the testosterone level in the body decreases naturally and “normal.”
However, the decline in testosterone in the body can also be triggered by other factors that are part of our daily lives and can go unnoticed.
This will help you to be more vigilant to put the best chance on your side to keep testosterone levels as long as possible.
10 Things That Can Lower Your Testosterone Levels
1. Long distance running:
A good cardio program is extra to keep you in shape, and this can even help increase your testosterone levels.
However, beware! Too much cardio can ultimately have the opposite effect!
Indeed, the long-distance race, of marathon type, can cause in the medium term a decrease of testosterone.
A study by the University of British Columbia showed that male runners running more than 60 km per week have a significantly lower testosterone than short-distance runners.
2. Excessive alcohol consumption:
As we know, consuming too much alcohol is harmful to health.
However, did you know that the liver, whose mission is to digest and metabolize the alcohol consumed, produces a molecule that inhibits the release of testosterone?
Moreover, so it is as soon as your drinking starts to go beyond a few aperitifs a week that your overall testosterone level in the body decreases, causing a difficulty in taking muscle mass.
3. A diet too low in fat:
As an athlete and bodybuilder, it is quite conventional to go through different phases regarding diet.
Here too, you should be cautious, because if you opt for a diet that is too low in fat and too high in fiber, your testosterone levels may be a hit!
One study showed that the testosterone level in the body drops about 12% with this type of diet, so be careful what you put on your plate!
4. Lack of sleep:
Most of the body’s testosterone is made during our sleep phases.
Consequently, interrupting the cycle, insufficient sleep or poor quality can cause a reduction in your testosterone level, which can range from 20 to 30%.
Eight hours of sleep per night, and why not taking a ZMA, can help make your sleep a real “productive” moment for your muscle gain.
5. Too much soy:
Fashion has been vegetarian in recent years. And even though this feeding method is beneficial to our animal friends and can be quite healthy when properly conducted, many novices replace too much meat and too much meat by soy products like tofu.
However a combination of soy phytoestrogens, as well as its incomplete protein composition can cause a drop in testosterone.
A clinical study was able to show the link between a diet very high in soybeans for 4 weeks and a decline in testosterone by 10%.
6. Some substances of daily life:
It is not just pesticides that are harmful to your health!
Many other substances very present in our daily life go completely unnoticed and may yet be responsible for a drop in testosterone as they are endocrine disruptors.
Bisphenol A (BPA) in plastics such as water bottles or food packaging is one such disturber.
Contrary to any expectations green tea, if consumed in too large quantities (more than 5 cups a day according to research), can also cause a decrease in testosterone by about 20%, due to its catechins content.
Beware also of your sunscreen which, if it contains oxybenzone, can do you more harm than good. Here are some examples, but there are others like the anti mosquitoes containing DEET or DDT, or your Ipad or your iPhone and their PBDE and TBBPA.
So be sure to read the labels carefully and avoid overloading …
Too much body fat has been linked by scientists at low testosterone levels.
So do not add this handicap to that of age when it comes to testosterone, and ensure good health and fitness to guarantee you a high testosterone.
8. Too much stress:
Take care of yourself, and avoid as much as possible the sources of stress whatever they are: at work, at home, or psychological …
Stress causes an increase in the level of cortisol in the body, and cortisol is associated with a decline in testosterone. Stay Zen!
9. Vitamin A and/or D deficiency:
These two vitamins are not only indispensable for good health but also help to ensure that your testosterone levels are at their best.
Make the most of the sun that brings you the vitamin D you need. Moreover, why not take a multivitamin supplement, to ensure your good daily intake?
10. Cigarettes and other drugs:
Just as excessive alcohol consumption hinders your body’s ability to produce enough testosterone, cigarette smoking or other drug use is harmful to your health in all respects!
You are ready to change your behaviors if you realize that many of these risk factors are part of your life or to continue to maintain attitudes that promote your overall health and testosterone levels.
You will put all chances of success on your side to have a testosterone level even to promote and accelerate your muscle development.