Men’s testosterone levels are often a concern, and there are several myths about how to boost these levels. It’s time to set the record straight and debunk five common testosterone-boosting misconceptions.
Myth 1: Long, slow aerobic exercise
Long, slow aerobic exercise, such as long-distance running or cycling, or workouts over ninety minutes, may actually lead to a decrease or even flatline in testosterone levels. Endurance athletes are more vulnerable to osteopenia, osteoporosis, and a higher risk of fractures. While exercise is important, those concerned with low testosterone levels should avoid excessive endurance training and opt for a well-rounded workout routine instead.
Myth 2: Eating a low-fat diet
Contrary to popular belief, eating a low-fat diet may lower testosterone levels. One study found that a diet with less than 40 percent fat (mostly from animal sources) led to a decrease in testosterone levels. Another study showed that increasing fat consumption significantly raised testosterone levels. Therefore, instead of cutting fat from your diet, focus on incorporating healthy fats like Omega-3 fatty oils, avocados, and coconut oil.
Myth 3: Avoiding carbs
Carbohydrates have been blamed for causing various health issues, including TYPE 2 diabetes and obesity. However, excessively processed carbs like sugary cereals and soft drinks are the real culprits. Whole-wheat products, when eaten in moderation, can be beneficial. A study published in the journal Life Sciences found that men who consumed a high-carb diet had higher testosterone levels and lower levels of cortisol (the stress hormone) than those who ate a low-carb diet. The key is to maintain a moderate carb intake.
Myth 4: Eating soy
Many protein powders available on the market contain soy. Soybeans are rich in protein and are an affordable food option, but recent research has shown that consuming soy can lower testosterone levels in men and raise cortisol levels. In some cases, excessive soy consumption has led to estrogen imbalances in men, resulting in breast enlargement and nipple discharge. The best thing to do is to be cautious with soy in your diet and opt for alternative proteins sources.
Myth 5: Drinking alcohol
While many might think that consuming alcohol is associated with high testosterone levels, it might be quite the opposite. Alcohol is known to lower testosterone, fertility, and overall health. There is also a link between alcohol consumption and weight gain, which, in turn, increases estrogen and reduces testosterone levels. Although you don’t have to abstain from alcohol altogether, it’s better for your testosterone levels and overall health to limit your intake.
In conclusion, maintaining a balanced diet, incorporating moderate exercise, and avoiding excessive alcohol consumption can help improve your testosterone levels. These factors, combined with healthier lifestyle choices, will help increase energy and overall well-being.
