So you’ve noticed that you’ve been feeling a bit more tired lately, your sex drive isn’t what it used to be. Maybe you lack vitality, confidence, and thirst for life that you once enjoyed. These are all signs of low testosterone levels but you may be able to reverse them. Nutrition, daily activity, mentality and recovery can make you a lion or a sheep. If you are ready to take your life back, read on.
You are deficient in nutrients.
As a man, your body is a high-performance, complex machine that needs proper attention. Just making “healthy” choices often isn’t necessarily enough. Nutrient deficiencies can lead to low testosterone levels. For example, sub-optimal levels of zinc can lead to low testosterone levels. Zinc is necessary for the production of testosterone and prolactin. It is also an essential component of prostate fluid formation and severe deficiency can cause hypogonadism.
It is not always easy to tell if you have a nutritional deficiency without testing unless you have symptoms, in which case this is a significant deficiency. Foods such as beef, nuts, oatmeal, spinach, mushrooms, and shellfish contain large amounts of zinc. Note that there are foods in every macronutrient category that contain these essential nutrients, which is why a good diet is so important.
“Eat your vegetables!“A classic phrase you might have heard as a kid and they were right. Much nutrient deficiency can be avoided simply by eating a handful of vegetables at every meal.
Not consuming enough protein.
This will prevent you from gaining strength, building muscle, and recovering from workouts. A good reference point is that each serving of protein, as a man, should be about twice the circumference and thickness of your open palm assuming you eat 3 or 4 times a day and are active. As a note, your ability to build muscle and gain strength is a sign of healthy testosterone levels. The same goes for the inverse.
You are eating the wrong types of carbohydrates.
When it comes to carbohydrates, they have to come from the ground. What I mean is that most carbohydrates should be consumed as close to their original form as possible. Instead of potato chips, eat actual potatoes. Instead of eating Chinese fried rice, go for steamed rice. Instead of grabbing the hot wings from the sports bar, eat … well, you have the idea.
You do not exercise constantly.
Movement is a drug. Exercise plays a role in improving your testosterone. Vigorous exercise boosts the release of testosterone, endorphins, serotonin, and dopamine during and after exercise. This leads to increased feelings of confidence, pleasure and contentment.
You feel happy and fulfilled knowing that you are working towards becoming a stronger and healthier version of yourself. Exercise also enhances mental focus, increases energy production and boosts activity. Whenever I fall into a state of funk, a great workout always puts me in a positive state of mind. It’s like someone injected caffeine into my veins and renewed my thirst to conquer the day.
You don’t sleep enough.
Sleep is undoubtedly a magic bullet. It is more important to recover than any nonsense. A widely marketed testosterone booster or supplement that I’ve tried before will bring better results. I have trained many men who lost more body fat, grew more muscle, recovered better from workouts and improved their performance in the workplace and bedroom simply by prioritizing sleep. I will go into details of why this is so in a future article.
Sleep has personally helped me focus better on my work, make me leaner faster and recover better from my workouts.
Your mind is fragile and untrained.
An important piece of the puzzle is what you think about yourself on a daily basis. Make no mistake about it, a positive mindset is the muscle you need to train daily. Your mind is like a garden. If you don’t plant flowers (positive thoughts) the weeds (negative thoughts) will automatically grow. Positive thoughts reduce cortisol in the brain, releasing serotonin, which helps regulate sleep, digestion, sexual desire and memory.
You should listen daily to messages that motivate and inspire you. There were days when I listened to something every few hours to keep me focused on my goals. I’m at a point now where I don’t need it some days, but it took a lot of work to get here. Your mentality will make you a king or a sheep.