13/06/2024
As a man moves through age his internal world begins to change.
Testosterone the hormone responsible for bone density, muscle mass, s*x drive and motivation begins to drop and as a result a man’s outer world changes, here are a few tell tail signs:
💪🏻 A loss of Muscle Size and Strength
😭 Weight Gain (Especially around the stomach)
😒 Low mood and energy
🫣 Lack of concentration
👎🏻 Depression
The rate at which testosterone declines is around 1% a year, but lifestyle factors and environment can play a big part in this, here are 5 lifestyle factors that could be contributing to lower T levels:
1. A lack of exercise, especially strength training, on average a man loses 3-8% of muscle mass each decade over 30 so implementing strength training on a weekly basis can help to offset this and preserve your muscle size and strength.
2. Higher levels of body fat, especially around the stomach, this increases the enzyme Aromatase which converts Testosterone to estrogen. Throwing you into a vicious cycle. Another sign of this is Gynecomastia or “Man Boobs”
3. Poor Nutrition, for our bodies to make testosterone we need raw ingredients, a diet lacking nutrients like Vitamin D, Zinc, healthy fats and a diet high in processed carbs and trans fats can all lead to lower T levels.
4. Poor Sleep, a lack of sleep and quality of sleep can drop our testosterone whilst spiking our stress hormone cortisol.
5. Excessive Alcohol Consumption, too much alcohol can increase the levels of aromatase, remember from earlier that’s the enzyme that converts Testosterone to estrogen.
In short Testosterone levels begin to decline over 30, but lifestyle factors can play a big part in the speed at which it does, pick one of the 5 areas discussed and focus on improving it, when you start improving one area it usually has a compound effect on the others.
