So you’ve noticed that you’ve been feeling a little more tired lately, your libido isn’t what it used to be. Perhaps you lack the vigor, confidence, and lust for life that you once had. These are all signs of low testosterone levels, but you may be able to reverse them. Your nutrition, your daily activity, your state of mind and your recovery can make you a lion or a sheep. If you’re ready to make a living, read on.
You have nutritional deficiencies.
As a man, your body is a complex, high-performance machine that requires special attention. Most of the time, making “healthy” choices isn’t necessarily enough. Nutrient deficiencies can lead to low testosterone levels. For example, suboptimal zinc levels can lead to low testosterone levels. Zinc is essential for the production of testosterone and prolactin. It is also a key element in the creation of prostatic fluid and a 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 it is a serious deficiency. Foods such as beef, nuts, oatmeal, spinach, mushrooms and oysters contain significant amounts of zinc. Note that there are foods in each macronutrient category that contain this necessary nutrient, which is why a well-balanced diet is essential.
“EAT YOUR VEGETABLES!is a classic statement you may have heard as a kid and they were right. Many nutrient deficiencies can be avoided by simply eating a handful of vegetables at each meal.
You are not consuming enough protein.
This will prevent you from gaining strength, building muscle, and recovering from your workouts. A good point of reference is that each of your servings of protein as a man should be about 2 times the circumference and thickness of your open palm assuming you eat 3 or 4 times a day and you are active. Note that your ability to build muscle and gain strength is a sign of healthy testosterone levels. The same goes for the reverse.
You are eating the wrong kinds of carbs.
As for carbohydrates, they must come from the ground. What I mean is that most of your carbs should be consumed as close to their original form as possible. Instead of potato chips, eat real potatoes. Instead of take-out Chinese fried rice, eat seasoned steamed rice. Instead of eating chicken wings at the sports bar, eat… well, you get the idea.
You don’t exercise regularly.
Movement is medicine. Exercise plays a role in optimizing your testosterone. Vigorous exercise promotes the release of testosterone and the endorphins serotonin and dopamine during and after exercise. This leads to increased feelings of confidence, pleasure and satisfaction.
You feel pleasure and satisfaction because you know you are working to become a stronger, healthier version of yourself. Exercise also promotes mental focus, more energy production and increased vigor. Whenever I fall into a funk, a good workout always puts me in a positive mental state. It’s like someone injects caffeine into my veins and my thirst to conquer the day is rejuvenated.
You are not getting enough sleep.
Sleep is unquestionably a miracle solution. It’s more important to recovery than any bullshit. testosterone booster or mass-marketed supplement that you have already tried and will get better results. I’ve coached many men who have lost more body fat, built more muscle, recovered better from workouts, and improved their performance at work and in the bedroom simply by prioritizing sleep. I will go into the details of why this is in a future article.
Sleep has personally helped me focus better on my work, lose weight faster, and recover better from my workouts.
Your state of mind is fragile and inexperienced.
An important piece of the puzzle is how you feel about yourself on a daily basis. Make no mistake, a positive mindset is a muscle you need to train daily. Your mind is like a garden. If you don’t plant flowers (positive thoughts), weeds (negative thoughts) will automatically grow. Positive thoughts decrease cortisol in the brain, release serotonin which helps regulate sleep, digestion, sex drive and memory.
On a daily basis, you must listen to the messages that motivate and inspire you. There were days when I listened to something every few hours to stay focused on my goals. Now I’m at the point where some days I don’t need it, but it took a lot of hard work to get there. Your state of mind will make you a king or a sheep.
