Are you and your partner having intimacy issues? Low testosterone levels can be difficult for both the person involved and their partner; learning more about this condition will better prepare you to handle the hurdles to come.
The truth is that not only are there plenty of scientifically proven ways to significantly increase your man’s testosterone levels, but there are also plenty of habits that can affect his testosterone levels negatively. Understanding the condition and ways to remedy the situation will make you and your partner’s intimacy that much better.
Low testosterone, also referred to as male hypogonadism, occurs when the body has an impaired ability to produce sperm. Some men are born with this condition, and others are impacted by either an injury or an infection. Common symptoms can display in the following ways:
- low sex drive
- fatigue and
- depression
If your partner is experiencing low testosterone, empathy, and understanding will help keep communication open and is needed on your part. This condition may affect sexual desire and impact his mood. Educating yourself will help you understand the physical changes your partner is going through. Try going to therapy together, letting him know he is not alone in this learning process.
Once you have a better understanding of the condition, start integrating habits that boost testosterone while removing those hindering it, you will start seeing real results. Let’s take a look at a few ways that your partner can increase his testosterone levels naturally.
Table of Contents
1. Lift and Lift Heavy
It has been shown that regular strength training is one of the best natural ways to boost testosterone levels. While the initial spike in testosterone is short term and said to peak at around 30 minutes after the end of the workout, it could contribute to muscle repair and increase lean muscle mass, increasing testosterone levels.
All sorts of resistance training are beneficial, but compound exercises are said to work the best. These are exercises that target large areas of the body, like the squat, the deadlift, or the bench press, for instance. An example of a non-compound exercise is something like the bicep curl.
Besides strength training, high interval intensity training has also been shown to have beneficial effects on testosterone.
2. Lose Body Fat
Another consequence of regular training could benefit testosterone levels: weight loss. Excess fat, especially in the midsection, is one of the biggest enemies of testosterone. Not only has it been shown that visceral fat is responsible for lower levels of testosterone in obese men, but that it also increases the levels of estradiol. This female hormone can have detrimental effects on men.
While many people assume that the best way to lose weight is to cut calories and hit the treadmill, research has shown that a strength training regimen could be just as efficient for burning fat as cardio.
This is because a lot of calories are burned when performing high volume strength exercises, but also because muscle burns calories even when not being used. More muscle mass increases the number of calories your body burns when at rest, so you will benefit your muscle training way after your session.
3. Reduce Stress
Few people are aware of how disruptive stress can be on the whole body. Cortisol, the stress hormone, has been associated with conditions like heart disease, weight gain, cognitive issues, and low testosterone.
Cortisol is a direct antagonist to testosterone. Whenever cortisol goes up, testosterone goes down. Not only that, but the weight gain we talked about earlier could also end up decreasing testosterone levels even further. This is why he will need to reevaluate his whole lifestyle and see if he could make changes.
One of the best things your partner can do to correct the situation would be to get adequate sleep. Try to remove any light source coming into the room, limit screen time 2 hours before he goes to sleep, help him avoid stimulants, and help him get 8 hours of sleep per night. Also, help him make it a habit to keep your room’s temperature at around 60 to 67 degrees as it has been found to be the best temperature for sleep.
You should also take a long hard look at his sugar intake. Diets high in sugar have been associated with more anxiety and stress. Try to concentrate on whole foods, and watch his sources of sugar. Replace simple sugars like the ones you find in sugary pops and sweets for complex carbs like whole-wheat bread or fruit. This is because these will release sugar slowly into his bloodstream instead of spiking and causing mood imbalances.
4. Increase Vitamin D Levels
Another thing to check is his levels of vitamin D. It was found in one study that supplementing a group of men with a 3,000 IU vitamin D supplement was able to raise their testosterone by a whopping 25%. And if you think you’re getting all the nutrients and vitamins you need from your diet, think again. Vitamin D is very rare in food, and the best way to get it is through exposure to sun rays.
This is especially important if you’re living in a country where you experience long and dark summers. It is estimated that you need around 10 to 30 minutes of peak sunlight exposure to get your required dose of vitamin D. Note that this is also dependent on your skin tone, as those with more melanin have a harder time absorbing light from the sun.
If he can’t get access to sunlight, know that he can always get by with supplementation. There are also various foods like milk and breakfast cereals that are fortified with vitamin D. Besides that, fatty fish like salmon, mackerel, and cod are all said to be reputable sources of vitamin D.
5. Take Other Supplements
Know that there is a variety of other nutrients and vitamins that can significantly impact testosterone levels. Vitamins like B12 have been found to improve sperm quality in men, which is a reflection of higher testosterone levels. Minerals like zinc have also been shown to increase testosterone levels in athletes.
You don’t have to run around and buy all the supplements individually, however. You have products like TestoGen, for instance, that contain all sorts of nutrients that have been shown to increase testosterone levels like D-aspartic acid, magnesium, zinc, and nettle leaf extract, among others. As a matter of fact, it was found that D-aspartic alone was able to increase testosterone levels by as much as 45% after a few weeks of supplementation. If you want to learn more about the product or get a second opinion from people who have actually tried it, you can check out what people say about TestoGen here.
6. Eat Testosterone Boosting Foods
There are plenty of ways that you can modify his diet to increase testosterone production. One is to keep your calorie levels lower or equal to your daily caloric needs, and another one is by introducing foods that promote the production of the hormone.
One example of a food that can help increase testosterone production is eggs. Not only are eggs high in zinc, but the yolk is rich in vitamin D as well. Oysters are another food high in zinc and are shown to increase testosterone levels. This is probably how they got their reputation as an aphrodisiac.
Other foods he should consider integrating into his diet include beans, shellfish, and tuna.
7. Stay Away from Estrogen Like Compounds
You might not be aware of it, but we are surrounded by compounds that can mimic the action of estrogen and have a detrimental effect on testosterone production. Plastics containing BPA, in particular, have been shown to have adverse effects on humans.
BPA is commonly used in plastic water bottles, so be careful with these. Some brands will display when they are not using BPA in their packaging, so that’s always an option. As an alternative, he could invest in a water filtration system or a filtered water bottle. He still needs to make sure that it does not contain BPAs, however.
8. Stay Off Drugs and Alcohol
Alcohol and various drugs have also been shown to decrease testosterone levels in the body. It is said that alcohol affects the glands responsible for producing the hormone and other hormones that are essential to male reproductive health. Alcohol is also linked to nerve damage and is another factor that can add to body fat ratio.
Another way that alcohol affects his testosterone levels negatively is when it comes to sleep quality. Because of its properties as a nervous system depressant, and because many believe it to be a sleeping aid, the kind of sleep you get when under the influence is not of the best quality. He won’t get as much of that deep restorative sleep that promotes testosterone production. So, help him stay off the booze as much as you can, or limit his consumption.
9. Have a Good Balance of Protein, Fat, and Carbs
At the end of the day, the simplest thing he can do to improve his testosterone levels is to have a balanced diet. All of these elements affect his levels, and there will be repercussions if there’s a deficiency in any one of them.
Protein helps maintain muscle mass. Carbs are responsible for feeding the muscles, and fat is an important ingredient in testosterone production. As a matter of fact, there have been studies that have linked low-fat diets with low testosterone levels in men. So, try to have him eat a diet rich in monounsaturated fats and polyunsaturated fats while making sure that he has all the other nutrients in check.
As a helpful partner with someone dealing with low testosterone levels, it is essential to communicate with each other. Take time each week to talk about your feelings, frustrations, and appreciations. Although low testosterone symptoms can make cracks in a relationship, communication is the glue that will help your relationship while going through the emotional ups and downs while finding the right formula for reversing his condition.
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