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When we think about testosterone and what it should or should not do, our view is notably shaped by the many myths that surround it. But if you’ve been diagnosed with low T, you need facts, not myths, so you can focus on how to increase your testosterone levels and improve your health.
After all, a lot of what we assume about testosterone is based on hearsay and not scientific fact — personal tales and incomplete narratives. This is why it’s so important to sift through the myths and extract the facts, which can be relevant for your own health journey.
We’ll help you debunk some of these testosterone myths and provide insight into HOW you can increase your testosterone levels.
Testosterone Myths: Distinguishing Between Facts and Fiction
Man to man, sometimes well-meant advice isn’t based on facts at all. It can be the result of personal experiences, one-off situations, or tendencies, and so testosterone myths are born.
Below are some of the most common myths you’ve likely heard. Let’s find out whether they’re true or not.
Myth 1: Young People Don’t Have to Worry about Low T
Testosterone levels naturally decline with age, however, you can also develop testosterone deficiency at a young age. While it may be less likely because age is a valid contributor to low T, young people can become testosterone deficient for a wide range of reasons.
At the same time, not all men will experience testosterone deficiency at some point in their lives. Lifestyle contributors can tip the scale in your favor, despite advanced age. This means that despite the natural 1% decline (after age 30) in your levels every year, you can maintain normal T levels.
Myth 2: You Can Purchase Testosterone for Whatever You Need
Sometimes we let the media skew our views, but testosterone can only be prescribed by a qualified healthcare professional. Reports about athletes abusing AAS (anabolic androgenic steroids), including testosterone, to promote muscle growth and lean mass does not mean testosterone is widely and easily accessible.
The truth is that testosterone is a controlled substance, which means it follows stricter regulations and is officially labeled a Schedule III drug.
Myth 3: The More Testosterone, the Higher Your Sperm Count
While testosterone and sperm count correlate on some level, it’s not true that taking testosterone will boost sperm production. Low T can decrease your sperm count if the root cause is poor gonadal output, meaning your body produces little FSH (follicle-stimulating hormone) — a hormone that promotes sperm synthesis.
BUT, contrary to popular belief, most forms of testosterone replacement therapy or TRT, are not recommended for young men or men hoping to conceive as evidence suggests it will actually decrease your sperm count.
For most TRT, the constant presence of outside testosterone in your bloodstream causes gonadal suppression, which leads your body to stop producing FSH, ultimately suppressing the in-house production of sperm.
Myth 4: Having Low T Only Affects Your Sexual Health
One of the most inaccurate testosterone myths suggests that low T will impact your libido and sexual performance. Period. But while sexual symptoms may mark early signs of testosterone deficiency, more likely than not, other aspects of your health will be impacted as well.
Testosterone is a crucial hormone and as such affects many functions and parts of your body. This implies that a low sex drive may only be one of many symptoms as testosterone deficiency can also cause fatigue, slow your muscle growth, lead to mood changes, and negatively affect your metabolism and weight.
How to Increase Testosterone Levels
An array of factors, including your lifestyle, can contribute to testosterone deficiency, impact your energy levels, and increase your risk of developing other illnesses. Here’s how you can increase your testosterone levels and work towards a healthier you:
Stick to a Healthy Diet
It’s not just the nutrients and vitamins that are important derivatives of a healthy diet but maintaining a normal weight is a key aspect of your overall health. Being overweight or obese is a risk factor for diabetes, which in turn, can increase your chances of developing low T.
To increase your testosterone levels naturally, eat more foods with olive oil, fatty fish, or green vegetables like spinach. Ensure you especially eat foods rich in magnesium, vitamin D, and zinc as they may be able to provide an extra testosterone boost.
Adjust Your Lifestyle
The quickest way to set yourself up for success and increase your testosterone is to make impactful lifestyle modifications. Incorporate daily physical activity into your routine and focus particularly on strength and resistance training.
In addition, if you’re still wondering how to boost your testosterone levels, try to avoid alcohol as much as possible as it has been shown to contribute to low T.
Get Plenty of Sleep
Sleep has been grossly underestimated in a world where life is more hectic than ever. So how do you increase your testosterone levels? Simple. Make sure you get PLENTY of rest at night — meaning 7 to 9 hours every night as recommended for adults.
Several studies have found sleep deprivation to reduce testosterone levels and trigger a range of symptoms, from low energy to reduced libido and the inability to concentrate.
Don’t let Stress Get to You
A common denominator in the development of various disorders, stress can effectively contribute to heart issues, stroke, and even obesity and diabetes. And let’s remember that obesity and diabetes are both risk factors for low T as well.
So what can YOU do to try and increase your testosterone? It might be easier said than done but don’t let work and personal stress get to you. Take breaks, step outside, or clear your head when you feel your stress meter going through the roof.
Stick to the Facts & Work towards Increasing Your Testosterone
Distinguishing myths from facts is important if you live with low T and want to get ahead. Incorporate diet and lifestyle changes to increase your testosterone levels naturally and boost your overall well-being.
You can also consult your doctor and ask about TRT if you’re symptomatic and your bloodwork indicates that you have testosterone deficiency. Don’t forget to maintain your lifestyle modifications and keep the momentum going on your journey to better health.
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