Trouble in bed? Trust me, you're not alone, and it's a fairly common problem. 

Nothing is more awkward than when you are trying to satisfy your partner and end up falling short. Well, I'm here to tell you, that this issue is a testosterone issue, and it's something that shouldn't cause you too much worry. 

What causes low testosterone?

Low testosterone levels can be caused by chronic illness and certain medications, but many men experience this because of aging. As we enter our golden years, our testosterone levels naturally decline. In fact, after the age of 30, men on average experience a 1% decrease in testosterone levels per year! 

The science as to why this happens is not fully understood, however, there are a couple of theories, including that it involves the hypothalamus, a decline in cell function, and the increase of a certain protein that can reduce the ability of testosterone's availability. One thing that is understood: this is a normal issue. 

What other symptoms can low testosterone cause?

Alongside erectile-dysfunction, low testosterone levels can cause the following:

-  A decreased libido, meaning that you may experience a decrease in sexual desire.

-  Fatigue and reduced energy, meaning that you may find yourself more tired than usual.

-  Changes in body composition. Lower levels of testosterone can contribute to a decrease in muscle mass and an increase in body fat. This is because testosterone is crucial in regulating muscle mass and fat distribution.

-  Mood changes. You may find yourself to be more irritable, have less motivation, or even feel symptoms of depression, as your testosterone levels decline. 

With all this in mind, you may be thinking to yourself, "Well crap! This all lines up! How can I improve my testosterone levels?" 

Luckily for you, there are lifestyle changes that you can start doing today to increase your levels. 

Exercise

Exercise stimulates the production of testosterone and other hormones that support muscle growth and fat loss. Consistent exercise is key, because its been proven that exercise can reduce stress and cortisol levels in your body, which are known to lower testosterone levels. 

Some good exercises for boosting testosterone are resistance training and high-intensity interval training (HIIT).  Resistance training is used to build your muscle mass and strength, which can signal your body to produce more testosterone. 

HIIT involves short bursts of intense activity followed by periods of rest. This creates  metabolic stress which triggers hormonal release throughout your body. 

You should be aiming for at least 3-4 sessions of exercise per week and implement different types of exercise, in order to avoid plateaus. 

 

Nutrition 

You've probably heard this one before, but a balanced diet is truly necessary for optimizing your body's performance in general. 

Diet plays a key role in hormonal regulation. Finding the right diet that includes adequate levels of protein, healthy fats, vitamins, minerals, and antioxidants, will help support your body's testosterone production and function. 

Essential nutrients for optimal testosterone production include zinc, vitamin D, omega-3 fatty acids, magnesium, and more. 

Alongside this, avoiding processed foods, trans fats, alcohol, and refined sugars will also help with your body's production of testosterone. Having too much of these types of foods can increase inflammation, insulin resistance, and estrogen levels, which in turn, can reduce your testosterone availability and effectiveness.

Sleep Quality

As we all get older, it gets harder to get an optimal amount of sleep every night. It's a simple fact of life. However, prioritizing your sleep can help improve your testosterone levels. 

Sleep is crucial for hormonal balance and recovery. Your body actually produces much of its testosterone, as well as other anabolic hormones, while you're asleep. 

Sleep is also necessary to regulate your body's circadian rhythm, which influences hormonal secretion throughout the day.

Recent studies have shown that sleeping less than 5 hours per night can reduce your testosterone levels by up to 15 percent, while sleep 7-9 hours per nigh can increase your levels by up to 20 percent!

See how important sleep is? 

If you want to get a good night's sleep you should avoid caffeine, alcohol, and blue light exposure in the hours leading up to your bedtime. Also try to maintain a consistent sleep schedule, and avoid taking naps throughout the day. In the beginning, it is difficult trying to maintain an adequate sleep schedule, however, consistency will eventually make your body and brain used to it. 

Conclusion

So there are some tips for improving testosterone levels, and bringing that flag back up to full-mast. Doing all of this can allow you more energy, strength, confidence, and happiness. If you're interested in getting an accurate reading of your testosterone levels, check out our Total Testosterone Kit.