High testosterone can lead a happy state of mind, which improves mood, burns fat, build muscles, improves sex drive, and can lead to many more thing.

But a low testosterone level in men can lead to these consequences:

  • Losing strength
  • Feels tired easily
  • losing muscles
  • Hairfall
  • Increased fatigue
  • Gain weight
  • Diabetes
  • Insulin resistance
  • Effect in sex drive

These can be the sign of low testosterone in men.

However, there are many reasons why our body tends to produce less testosterone, which you will know by reading further.

But, there is also the solution for recover a low testosterone level to the good and high testosterone which are:

  1. Nutrition
  2. Sleep
  3. Exercise

The higher the level of testosterone in you helps in more muscle building, improving moods, build strength, and etc.

Let’s get started,

The reason of low testosterone levels in men

1. Missing working out

Man sitting and not doing exercise

Workouts play a most important part in terms of promoting testosterone level by 2x. Better testosterone levels do enhance muscle size and boost strength.

Physical activity such as

  • Jogging
  • Running
  • Work out
  • Skipping

When you engage with these activities, neurotransmitters like endorphins and dopamine were released and this will lead to a better mood, boost confidence, promote sex drive.

Engaging with physical activities will show you a lot of differences by improving more energy, more focus, and confidence.

Did you know,

  1. Heavy lifing considered to be best for boosting the testoreone level in men.1
  2. Workouts which are short term but high intensity like HIIT are also an effective way to boost the testoreone.2

Remember, heavy weight lifting and HIIT training will both promote testosterone level to another level. The higher your testosterone level, the more muscle building you have.

2. Sleep-deprived

Boy going to sleep - Low testosterone in men

Sleep is another important part of improving testosterone levels. 70% of the people do not prioritize to sleep and that when they face such problems like:

A sleep-deprived person who tends to eat a lot of junk which causes weight gain is also com up with these consequences:

  • Lower sex drive
  • Hunger
  • Diabetes
  • Depression
  • Heart failure and stroke

While sleeping our testosterone level tends to increase and decrease when we are awake. Sleep is also very important for recovering muscles tissue.

By prioritizing sleep you will eventually see a difference in more muscle growth, body fat percentage, recovery muscles from exercise, making you active also Keep you confident in the bedroom.

Some benefits of sleeping

  1. Improve the testosterone level
  2. Muscle Building
  3. Lower Risk of heart disease
  4. Improve muscle recovery

3. Nutrient Deficiency

A plate of foos

Eating plays an important role in having a good T-level, most people compromise with their diet and eat junk and a lot of fat.

Nutrient deficiency can be the reason for a low level of testosterone.

Without nutrients like vitamin D and zinc, it gets hard to have a good T-level.

Food that contains zinc are:

  1. Oysters
  2. Red Meat
  3. Beans
  4. Nuts
  5. Whole food
  6. Dairy products

Try to eat vegetables for avoiding nutrient deficiency, like spinach, mushrooms, broccoli, garlic these vegetables can boost up your T-level.

4. Lower consumption of Protein

A bowl of low protein content - Low testosterone in men

Lower consumption of healthy eating is the strongest reason for low testosterone levels in men.

Protein is the main source of muscle building, strength and has a lot of positive aspects. The more you build muscle and more strength your body will be producing more testosterone and keep it healthy.

Protein can help build the body big and burn up fat cells, which is good the producing more testosterone.3

Rich-Protein food source:

  1. Eggs
  2. Chicken
  3. Oats
  4. Cottage cheese
  5. Nuts
  6. Broccoli
  7. Protein powder

Eat more protein-rich foods at every meal to produce more strength which is good for T-level.

Also, a well-balanced diet that is full of high protein, carbs, and healthy fats is great.

Another reason of low testosterone in men

  1. Vitamin D deficit
  2. You may feel stressed


Good and healthy testosterone is good for overall wellness and a lot of things like:

  1. Build more muscles
  2. Lose fat
  3. Improved mood
  4. Strong bones
  5. Keep heart and blood healthy
  6. Improved sex drive

Testosterone will affect the immune system in good ways and makes you healthy and happy.

Thank You


Fitness Blogger | Fitness Trainer | Weight Loss Nutritionist

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