Many buddies will ask the Rope team:
Is testosterone easy to lower in men? How can I maintain healthy testosterone?
Today, the Suo team will take stock of 4 behaviors that most people don't care about, but really hurt testosterone!
In addition to physical examination, how to quickly determine whether testosterone is "wrong"?
| Description of symptoms (partial) | cause | |
| 1 | Desire decreases and even function decreases, and the desire that exploded before is now gradually becoming powerless | Decreased testosterone |
| 2 | Fatigue increases, mood changes, and the battery life begins to decrease during the same work or exercise, making it easy to fatigue and recover slowly | Decreased testosterone |
| 3 | Body fat increases, and fat accumulation in core areas such as the waist and abdomen increases, and even visceral fat increases | Testosterone drops |
| 4 | Estrogen becomes high (proper estrogen is good for joints and blood vessels), but a sudden increase in estrogen can lead to a drop in testosterone and even feminization | Elevated estrogen |
| 5 | With low free testosterone, even when total testosterone levels are normal, free testosterone may be low, which means that there is less "moving, functioning testosterone" in the body | Low free testosterone |
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1. Excessive alcohol consumption
Occasional drinking does not suppress testosterone, but long-term drinking habits or those associated with staying up late can lower testosterone by inhibiting the function of the hypothalamus and pituitary gland.
Testosterone levels in alcoholics have been found to be on average 23% lower in males than in non-alcoholics (Sarkola, T., & Eriksson, C. J. P. Alcohol and Alcoholism, 2003).
Some male compatriots said: Isn't it possible to promote testicles by taking testicle-promoting health products, tribulus terrestris, zinc and magnesium?
But you know no, in fact, many ingredients can't promote testicles at all!
Because most of the ingredients, a single boost to testosterone, is likely not to be useful for free testosterone (to receive the information of the health care products developed by the team: "Analysis of the Composition of Testosterone/Androgen V1", please send a private message).
Lack of exercise
Lack of physical activity can lower testosterone levels, while regular exercise, especially strength training and high-intensity interval training (HIIT), can increase testosterone levels.
研究结论，坚持12周的力量训练后，参与者的睾酮水平显著提高了（Kraemer, W. J., & Ratamess, N. A. Journal of Strength and Conditioning Research, 2005）。
But this kind of improvement is more "long-term" - that is, you have to develop good habits, rather than expecting it to be effective after a few practices.
Systematic exercise, especially strength training, is positive for testosterone.
《The effects of resistance training on the hormonal response in healthy men》研究显示：经过几周的阻力训练后，参与者的睾酮水平增加。
The specific percentage of improvement varies from individual to individual, but is generally about 10-20%.
3. High-sugar diet
Consuming high free sugars will not only make you obese, but also make you lose the "male masculinity - testosterone hormone".
研究发现,高糖摄入后睾酮水平下降约25%(Caronia, L. M., et al. Clinical Endocrinology, 2013)。
If high sugar intake is long-term, it can also lead to obesity and insulin resistance, which in turn can worsen the testosterone drop.
4. Insufficient sleep
The rope team repeatedly popularized science: staying up late will cause rhythm chaos, and then interfere with the normal circadian rhythm and production of testosterone, don't prevaricate yourself with reasons like "I can get used to it"!
Conclusion: Sleep deprivation for one week leads to a 10-15% drop in testosterone levels in healthy men (Leproult, R., & Van Cauter, E. JAMA, 2011).
The ultimate goal of the Soo team: to let 1 million Chinese learn to "balance life"!
The regulation of testosterone hormone is not overnight, or relying on a certain health supplement!
If you want to receive free information (e.g., "Foods that harm metabolism", "Testosterone/androtropin Encyclopedia for Men", etc.), you can do so privately).
Ask your questions, and the team will answer them for free to help the team improve the "Encyclopedia of Health Knowledge of the Team"