In recent years, there has been a noticeable decline in testosterone levels among men. Why? I will tell you why. This decline is attributed to an evil against strong men and a future generation of strong men, and a variety of factors, including environmental influences, lifestyle habits, and overall health conditions. Modern sedentary lifestyles (Domestication), chronic stress, obesity, sleep deprivation, and exposure to endocrine disruptors found in plastics and pesticides, and food as well as estrogen mimicking disruptors found in personal care products and let’s put the cherry on the cake, “Behavior,” which can also influence the production of testosterone or estrogen, these are some of key contributors to this decline.
Increasing testosterone levels is crucial for several reasons. Testosterone plays a vital role in maintaining muscle mass, bone density, and Stoic like behavior. It also influences mood, energy levels, and overall well-being. For men experiencing low testosterone, boosting these levels can lead to improved physical performance, enhanced mental clarity, and a better quality of life. Moreover, maintaining healthy testosterone levels can help reduce the risk of cardiovascular disease and support reproductive health. By address this evil against men, men can achieve better health outcomes and a more fulfilling life. Reclaim your Power!
Why you have low testosterone?
Fatigue sets in, a constant drain, Muscle mass begins to wane. Body fat starts to increase, Mood swings disrupt inner peace.
Bones grow brittle, hair may thin, Hot flashes strike from deep within. Testicles shrink, a subtle clue, these signs reveal what low T can do.
How to know if you have low testosterone is that you don’t wake up with morning wood. Why is this relevant? Well, there are studies that show that testosterone peaks in the morning, which would be why morning wood exists. Now let’s go through the reasons why you might have low testosterone.
Lack of Exercise
Where health and vigor find no place.
A sedentary lifestyle can increase stress and elevate cortisol, and this type of lifestyle makes you susceptible to accumulating fat and visceral fat to be precise. Living like this will make the hospital very attractive, the same way flies are attracted to shit. The relationship between exercise and testosterone is a well-documented one. Several studies suggest that exercising has a positive impact on testosterone and overall well-being. It provides benefits such as improved cognitive function, improved mood and focus, lowers cortisol levels which can improve your testosterone levels because of the inverse relationship and strengthen your immune system. Pick up a damn weight and lose the fat. Exercising helps burn calories and reduce fat stores. Your life will be better but do also take your diet into consideration.
Diet and nutritional factors
I personally think that the cause of most auto-immune diseases is an unhealthy diet. As you sow, so hall you reap – meaning if you eat crappy food, you’ll get crappy results. More and more individuals are becoming obese and if not that they are skinny fat (higher body fat and low muscle mass). As well as hormonal imbalances, which does have a negative impact on testosterone. There are studies that suggest that eating a diet high in carbs and low in fat is counterproductive towards the production of testosterone. Afterall, you need cholesterol (and other healthy fats) as it is a precursor to the production of testosterone. Why could this be the case? A diet high in carbs will result in high insulin or insulin resistance. Overeating literally makes you weak.
High carbs
Foods high in refined carbs, such as white bread, sugary snacks, and sodas, have a high glycemic index. This means they cause rapid spikes in blood sugar levels. To manage these spikes, the pancreas releases large amounts of insulin. Over time, this constant demand for insulin can overwhelm the body’s cells, making them less responsive to insulin. This is when you have high insulin/insulin resistance. Why is this important? Research indicates that high insulin levels can have a downregulating effect on testosterone production. This is primarily due to the reciprocal relationship between insulin and testosterone in the body.
Insulin Resistance
Insulin is a hormone released by the pancreas to regulate blood sugar levels. Insulin helps lower blood sugar levels by facilitating the uptake of glucose into cells, where it can be used for energy or stored as glycogen in the liver and muscles. A diet high in carbs or frequent snacking can influence the body to release more insulin in the body. When insulin levels are high, the body’s ability to produce testosterone decreases. And this is because high insulin leads to increased fat storage and fat cells contain an enzyme called aromatase which converts androgens(testosterone) into estrones. This might be primarily why obese individuals and/or diabetics have lower testosterone levels. Higher body fat is associated with higher levels of aromatase.
Low Zinc
Zinc is a crucial nutrient for testosterone synthesis and regulation. It acts as a cofactor for several enzymes involved in the testosterone production process and helps regulate sex hormone-binding globulin (SHBG), a protein that limits testosterone availability. Adequate zinc levels can decrease SHBG, thereby increasing free testosterone. So, if you have low zinc, that might be one of the reasons you have low testosterone.
Alcohol
Chronic alcohol use
Heavy and chronic alcohol consumption is associated with lower testosterone levels. Long-term heavy drinking can damage the Leydig cells in the testes, which are responsible for producing testosterone. So, you will want to take it down a notch on alcohol.
Hormonal Disruption
Alcohol can interfere with the release of hormones like luteinizing hormone (LH) and gonadotropin-releasing hormone (GnRH), which are essential for testosterone production.
Cortisol(stress) and hormonal balance
High levels of cortisol, the body’s primary stress hormone, can inhibit testosterone production. Chronic stress disrupts the hypothalamic-pituitary-gonadal (HPG) axis, responsible for regulating testosterone, and can reduce the sensitivity of testosterone receptors throughout the body. Managing stress through relaxation techniques, exercise, and supplements that lower cortisol can support healthy testosterone levels. And there’s a reason why a supplement such as Ashwagandha has gained popularity because of its effect on cortisol and testosterone. And I think this would be the reason why men value peace and serenity rather than drama if you know what I mean.
Sleep
Quality sleep is crucial for maintaining healthy testosterone levels. During sleep, the body undergoes various restorative processes, including hormone production. Poor sleep disrupts these processes, leading to lower testosterone levels, which can affect mood, energy levels, and overall health. Majority of all growth in the body takes place when you sleep/recover.
Endocrine Disruptors
Microplastics
Another reason why you may have low testosterone is exposure to microplastics that have an estrone mimicking effect causing hormonal imbalances. A study suggests that the average human eats about 5 grams of plastics per week, which is the equivalent of a credit card. This plastic contamination comes from microplastics which are making their way into our food, drinking water and even air.
Polystyrene Microplastics:
Studies have shown that chronic exposure to polystyrene microplastics can reduce testosterone levels in mice by causing mitochondrial oxidative stress and increasing the apoptosis rate in Leydig cells. Long-term exposure to microplastics in the environment has been linked to decreased testosterone levels and reproductive toxicity in animal studies.
Other examples of endocrine disruptors include phytoestrogens which are naturally occurring compounds found in certain plants that can mimic the effects of estrone in the body. A common phytoestrogen would be soy products (funny enough soy is found in almost all food products). Now, you’ll have to consistently consume high amounts of soy products to have any measurable effect on the body that may affect testosterone. Other commonly known endocrine disruptors are Phthalates which are compounds that make plastics more durable. They are found in a wide range of products, including medical device tubing, toys, food packaging, and fragrances. Many cosmetics also contain phthalates, including some shampoos, cleansers, nail polish, and hair spray. Studies have shown that exposure to phthalates can lead to reduced testosterone levels in men, women, and children. Now, this is just an assumption, but I think that one thing that has certainly aided the feminization of men as well as decrease in testosterone is men focusing on beauty which we now know contains such endocrine disruptors. What do you think?
Ways to increase your testosterone.
Gentlemen, it’s a shame that there are some men out here literally glueing beards on their skin and buying hair/ getting hair implants. I mean if you are losing hair, simply own it. You can either go completely bald or just leave the top bald. Just be a man and own it, why care what other people think, why be a people pleaser knowing full well you are wearing a mask to be socially accepted/ trying to fit in. Insecurity is for women. Happy is the man who has not seen his own reflection.
Some of these things are reversible AND, and it’s for free. You probably lack testosterone; I shall call you an estrogen dominant man. With adequate/good levels of testosterone, you get a large combo deal which consists of increased muscle mass and strength, bone density, facial and body hair (I just had an idea that men who look like avocados are probably not pumping enough testosterone), voice deepening, and fat distribution. You should have a constitution of a Man and be a Man. And testosterone plays a role in this with firstly the physical benefits already stated and psychological benefits such as little to no depression and irritability, improved cognitive function, aggression and competitiveness necessary to ravish the world with your being, bringing principles, order, leadership and greatness for your loved ones, for your community and the world. Reject weakness and embrace strength.
You will have to be weak at first in order to be stronger. What do I mean by this? When you work-out, aren’t you tearing the muscles first and stressing the body? When fasting aren’t you destroying the BS inside your constitution in order to rebuild a healthier and stronger constitution? Doesn’t mother nature impose her will on everyone and it is only those with the will, hunger, and drive to be stronger who eventually become stronger? Nature punishes the weak and rewards the STRONG! Dare to be great.
Social interactions and social status
Social Interactions:
Human behavior has a profound impact on hormonal responses. Research has shown that even short interactions, such as a 5 to 15-minute conversation with an unfamiliar woman, can significantly boost testosterone levels in men. This effect is likely due to the natural social and sexual competition mechanisms that heighten alertness and readiness in social contexts.
Social Victory/Defeat
The concept of social victory or defeat plays a critical role in regulating testosterone levels. When men experience social success, such as positive interactions or achieving goals, testosterone levels can increase, enhancing feelings of confidence and dominance. Conversely, social defeat or rejection can lead to a temporary decline in testosterone, which might result in feelings of demotivation or low self-esteem.
Social Status
Studies on primates and humans alike reveal that individuals with higher social status or ‘alpha’ positions tend to have elevated testosterone levels. This status-driven testosterone boost encourages behaviors associated with leadership and dominance. Conversely, those with lower social status experience reduced testosterone levels, which can impact their confidence and social interactions. The interplay between status and testosterone is bidirectional: higher testosterone can help elevate one’s social status, and higher status can enhance testosterone levels.
Exercise
Get off the couch, champ! That six pack won’t build itself! All types of exercises can boost testosterone in varying degrees, however the most effective is resistance training because it stimulates growth hormone and where there’s growth hormone, testosterone follows.
- Pick a damn weight: Engaging in weightlifting especially compound movements that work large muscle groups can effectively increase testosterone. These would include squats, deadlifts, bench presses, and rows are particularly beneficial.
- Hit the legs: Exercises that target legs, like squats, lunges and deadlifts can have a significant impact on testosterone because they involve large muscle groups.
- HIIT: High-intensity interval training involves short bursts of intense exercise followed by the brief periods of rest or low-intensity exercise. This type of training is known to boost testosterone levels effectively. My personal favorite of this would be ‘sprinting’. Simply put if the exercise stresses the body/muscles it can promote growth hormone and testosterone. To maximize testosterone production, it’s essential to pick up heavy weights and push yourself to failure and if you don’t have weights, use the one readily available (your body).
Turn that ‘dad bod’ into a ‘rad bod.’
A majority of individuals think that to lose fat you only have to focus on cardio, but I think you should focus on building muscle while you exercise cardio. The reason for this suggestion is that muscles/ muscle tissue burns more calories compared to fat tissue. By increasing muscle mass through strength training, you boost your resting metabolic rate, meaning you burn more calories at rest. Remember the fat you have the more estrogen you make.
Rest and Recovery
You don’t build muscle during the workout; you build it during rest and recovery. All growth takes place during your sleep which is why you should ensure you get quality sleep for maintaining and boosting testosterone levels as well as muscle growth. To be honest you should just get good sleep for overall well-being.
Diet and Nutrition
Let food be thy medicine. Watch what you eat, How much you eat and When you eat. Obviously there’s a distinction between hunger and appetite. And some won’t be able to tell the difference, because their leptin and ghrelin which are hormones that control hunger and satiation are Fu’d up. The key to a good diet is eating good food and only eating when you are hungry.
Lower the carbs
We already know that carbs trigger insulin and contribute towards the storing of fat and appetite (No wonder you are always hungry*have an appetite). A low carb diet protects you from high Insulin/ Insulin resistance. Low carb/Low Insulin. Insulin can suppress testosterone levels. Research indicates that high insulin levels can have a downregulating effect on testosterone production. This is primarily due to the reciprocal relationship between insulin and testosterone in the body. Talking about carbs, have you ever heard of essential carbohydrates?
Protein
Eat a moderate amount of protein with each meal. Because when you eat high amounts of protein, some ends up converted into glucose therefore having excess glucose. However, this takes place at a slower rate compared to carbohydrates. Too much of something is not good.
Healthy fats
Testosterone is synthesized from cholesterol. Consuming healthy fats helps maintain adequate cholesterol levels, which is essential for testosterone production. Healthy fats, especially omega-3 and omega-6 fatty acids, play a role in hormone regulation and balance, supporting overall hormonal health. Fats aid in the absorption of fat-soluble vitamins (A, D, E, K), which are important for various bodily functions, including hormone production. Anyways, you want to choose high-quality, unprocessed fats from whole food sources and AVOID trans-fat and highly processed oils (the worst of them all) such as canola, soy and sunflower oils. Also consume essential nutrients like zinc and vitamin d for they support optimal testosterone production.
Zinc is a crucial nutrient for testosterone synthesis and regulation. It acts as a cofactor for several enzymes involved in the testosterone production process and helps regulate sex hormone-binding globulin (SHBG), a protein that limits testosterone availability. Adequate zinc levels can decrease SHBG, thereby increasing free testosterone. Obviously, consult a doctor or seek medical advice first before you go ahead with anything that has been stated in this article.
Cortisol
Quit scrolling and start strolling! Fresh air and a walk can do wonders for your mood. Physical activity releases endorphins, which can elevate mood and reduce stress. Which is why exercise or going for walks or partaking in methods/techniques that alleviate stress is essential. Maintain your peace and avoid the drama.
Unpopular Opinion
Intermittent fasting/Short fasts.
Many individuals connote fasting with muscle loss which can be associated with low testosterone levels. Yes, it’s true that you will lose muscle, but that is during prolonged fasting. However, you will not lose muscle when partaking in a short fast because there is mechanism the body uses to spare muscle while destroying bad cells or tissue. Another thing to take into consideration is being active which will reduce the amount of muscle you lose when fasting. Now let’s explore how fasting can boost testosterone:
Fasting is similar to exercising they both breakdown tissue/cells, stressing the body and increase inflammation, however the beauty of this is what happens after doing this. Through rest and recovery(refeeding) is when the body begins to renew and rebuild. With this you will experience anabolic effects and a healthier brain. There’s a doctor who mentioned something along the lines of “exposing cells to stress and recovering makes them stronger and enhances immune readiness.”
When fasting IGF-1 the hormonal growth factor which has anabolic effects, meaning it helps build up muscles and brain cells making it essential for overall growth and development, temporarily reduces through fasting. When the refeeding begins, the body shifts to a regenerative mode, activating stem cells to produce new healthy cells. The combined effects of fasting and IGF-1 modulation create a powerful mechanism for cellular regeneration and repair. By lowering IGF-1 levels during fasting, the body reduces the risk of cellular damage and promotes the activation of stem cells. Upon refeeding, the increase in IGF-1 supports the proliferation and differentiation of these stem cells, leading to the regeneration of tissues and improved overall health.
Increased gonadotropin responsiveness.
During fasting, the body’s response to GnRH can become more pronounced. This means that when GnRH is released by the hypothalamus, the pituitary gland responds more robustly by secreting higher levels of luteinizing hormone (LH) and follicle-stimulating hormone (FSH). These hormones are crucial for reproductive function and are directly involved in the production of testosterone. Fasting can stimulate the hypothalamus to release GnRH, which in turn prompts the pituitary gland to release LH. LH is a direct stimulator of testosterone production in the testes. The longer the fast the more sensitive the body is to GnRH. However, I would not recommend prolonged fasting without medical advice. IGF-1(growth hormone) influences the release of GnRH which influences the release of LH which influences the testes to produce testosterone. Whenever you are fasting you want to focus on short term, not long term. Short term good, long term bad.
Overrated Opinion
“Semen Retention,” I said it. Now studies do suggest that semen retention can boost serum testosterone levels after seven days and after nothing significant seems to happen. But I’ve personally experienced behaviors associated with testosterone way beyond the seven-day mark, now I’m assuming that my testosterone levels rose again forming a new baseline. However, I believe that semen retention should be a lifestyle, and you should only nut when you want to procreate. Think about the natural law of that bodily function it’s for procreation and you can view this in the animal kingdom. We can all agree that when you nut too much, you don’t have the same aggression and competitive nature, nor the energy to ravish the world. One of the things I like about semen retention is that I don’t pedestalize the cookie therefore I’m not subject to lust. Exercise self-control and be a great man!
