TestoFuel Blog : Make Gains & Pack on the Muscle
Despite getting enough sleep each night, you might constantly feel tired. You just can’t seem to get through your day without suffering from a lack of motivation and a constant absence of drive and spark.
In this article we take a look at why low testosterone can be to blame for your fatigue, tiredness and a lack of energy and look at exactly how you can fix it.
Read on to find out more…
During your twenties and early thirties you were the epitome of masculinity.
Confident, assertive, strong and muscular. You were motivated, relentless in your pursuit of success and women… and you were full to the brim with energy.
Your testosterone was at its peak.
But unfortunately, if you don’t take the right precautions it doesn’t last forever…
Normal T levels fall between 300 and 1,000 ng.dL. It’s a broad norm as it takes into account men of all ages after puberty.
From the age of around thirty, men begin to produce less testosterone – by around one to two percent each year.
Your brain gradually begins to slow down the messages it sends to your testes to pump more of the male hormone into your bloodstream.
And not only that. You begin to produce less, more of the testosterone that is produced gets swallowed up by inhibiting proteins too.
Once your T levels fall below 300 ng.dL you have low hormone levels.
Less testosterone production and more inhibiting proteins spells trouble. Your T levels are beginning to plummet.
Once you fall under the lower end of the healthy, normal threshold you start to experience a number of side effects. These include:
But one of the biggest and most notable side effects of low testosterone is a lack of energy. Constant fatigue that stops you getting through your days without feeling like you’ve been hit by a truck.
Key Point: Low testosterone levels can lead to a number of metabolic, vascular and cognitive issues, as well as decreased strength, muscle mass and libido.
Tiredness can happen at any time. You might have had a bad night’s sleep, had a tough day at work or decided to throw in a few extra sets of squats at the gym.
But you’ll soon recover.
Chronic fatigue is different to just feeling a little tired though. Everyone has the odd day where all they want to do is watch a movie on the sofa or climb into bed.
Low energy from bottomed-out testosterone levels is different.
Constant fatigue and low energy effects your day-to-day activities – both at work and at home.
You might struggle to concentrate and make mistakes completing tasks. You might suffer from muscle aches and cramps and begin to gain belly fat. You’ll very likely suffer from feeling cold too, even when everyone else is warm.
Testosterone is responsible for not only maintaining metabolic health, libido and physical performance; it is responsible for optimizing energy levels too.
Your male hormones help to regulate vigor, vitality, energy and zest.
Constant tiredness is one of the major sign of low testosterone and a warning that it’s probably time to get your hormones tested.
Key Point: Testosterone is a big regulator of energy use in men.
This needs to be your initial priority. If you’re not getting enough sleep how do you expect to be bursting with energy?
Not only will getting a good 8 hours of sleep help to boost your energy, it’ll boost testosterone too. That’s because levels of the hormone peak during sleep, meaning that sleep quality will directly affect hormone release. They work as part of a reciprocal relationship.
According to a study in the Journal of Clinical Endocrinology [1] broken or ‘fragmented’ sleep disrupts the normal nocturnal rise in testosterone.
Less sleep means low testosterone. And that equals zero energy.
This one might seem counter-intuitive – after all, if you’ve not got the energy to get through your day, how are you supposed to add in some structured physical activity?
The bottom line is that you have to.
Exercise naturally increases testosterone production – particularly strength training. Research has shown that big, compound exercises such as squats, presses, deadlifts and pulls give you the best bang-for-your-buck when it comes to hormone optimization [2].
And if you lift heavy, that testosterone increase will be even higher [3].
The key here though is to find something you enjoy. Whether it’s sports, cardio, high-intensity interval training, lifting weights or dancing, it’ll all help optimize both testosterone and energy.
No amount of sleep or exercise in the world will boost your energy levels without giving your body all of the nutrients it needs to release it effectively.
Eliminating alcohol, junk food and other high calorie foods from your diet will give you an opportunity to focus your attention on foods that do boost testosterone and energy.
Testosterone-boosting foods tend to be high in nutrition but low in calories and should form the basis of your healthy eating plan.
For example, eggs are high in vitamin D3 – a nutrient found to boost T levels in numerous clinical trials. This nutrient is used to manufacture cholesterol – the sterol compound used by the body to make androgen hormones such as testosterone.
Cruciferous vegetables such as broccoli also play an important role in hormone and energy production by increasing indole-3-carbinole (I3C) levels. This compound helps your body get rid of excess estrogen, giving your testosterone more room to flourish.
Lean protein such as chicken and turkey help to give your body all of the amino acids it needs to elevate muscle protein synthesis. This shifts your body into muscle building mode which will really help to supplement your fitness training.
And finally, nuts contain both zinc and magnesium – both potent testosterone-boosting minerals. Not only do they directly stimulate androgen production from the testes, they also help to reduce cardiovascular disease risk too.
Natural test boosters such as TestoFuel contain all of the nutrients you need to bring your T levels back to normal, without having to worry about hitting your recommended nutrients amounts through food.
High in vitamin D, zinc and magnesium as well as other hormone-stimulating ingredients, this supplement is the key to better health, wellness and vitality.
If you want more energy then this is a good place to start.
Low energy and low testosterone go hand in hand. If you want to free yourself of constant fatigue, tiredness and lack of motivation, then you need to look at your hormones.
Following a healthy lifestyle of good diet, regular exercise and testosterone-boosting nutrients will have you back to your former self in no time.
