Plus, how the ETB Method can get it back on track.
A few years ago I was 30-years old, but I felt 70. 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.
Little did I know that the answer was hidden in my daily routine, starting with the below daily 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.
Did you know? One study found that skipping sleep reduces a young man’s testosterone levels by the same amount as aging 10 to 15 years. - Low-fat diets: New research published in The Journal of Steroid Biochemistry and Molecular Biology found that low-fat diets decrease men’s testosterone levels by 10-15%.
- Not lifting weights: This is more of a correlation vs. causation scenario. Low testosterone decreases muscle mass because it inhibits the binding of testosterone to key receptor cells.
If you’re doing the above, all while eating incorrectly – you need to make an immediate change. Below are five foods you need to get out of your pantry.
- Alcohol: Heavy alcohol consumption can lower your testosterone levels and impair your fertility.
Alcohol interferes with the release of gonadotropin-releasing hormone, a regulator of the reproductive axis from the hypothalamus. - Sugar: Many studies have found a connection between high-sugar diets and increased testosterone levels.
- Vegetable oils: Most vegetable oils contain high levels of polyunsaturated fatty acids. Although these fats can be healthy in moderation, high amounts are associated with lower testosterone levels.
- Trans fatty acids: Primarily found in processed foods, trans fats are generally harmful to one’s health.
- Soy: An older study from 2005 involving 35 men found that drinking soy protein for 57 days resulted in decreased testosterone levels.
Want to fix your testosterone? The good news is you can. The ETB Method is our go-to at NUMEE. Here’s how it works:
• Step 1 –
Eat foods like broccoli and cauliflower, which contain compounds that inhibit estrogen production. Increase olive oil intake.
Did you know? One 2013 study found that men who replaced butter with olive oil for 3 weeks showed a 17.4% increase in testosterone. What you eat matters.
• Step 2 –
Avoid weight training to failure. Training between 70-90% of your max effort leads to the BEST increases in testosterone for the subsequent 24-hour period.
Pro tip: Focus on your lower body twice as much as your upper body in training. It helps by increasing muscle mass, triggering hormone release, and enhancing insulin sensitivity.
• Step 3 –
Avoid mouth breathing; it can raise carbon dioxide levels, lowering testosterone and estrogen. (I started using a retainer overnight.) Also, learn to breathe through your nose when exercising.
Why this matters:
Testosterone levels have been dropping by 1% yearly since the 1980s. The more intensely we seek comfort, the quicker we age.
Let NUMEE help you take action through expert guidance, enter The Lab now.
