Sure, having enough testosterone roaming throughout your body does wonders for your overall health, from increasing libido to boosting athletic performance and energy. But, what happens when there’s just too much of the thing for your body to handle? Despite common belief, increased testosterone levels may actually backfire and cause more harm than good.
So, why not take action before things get out of hand? Read on and find out how to lower testosterone naturally in six simple steps.
How Much Testosterone is Too Much?
Often referred to as the dominant hormone in men, testosterone contributes to a variety of functions in both the female and male body. Some of the most important include the regulation of libido (sex drive), fat metabolism, bone and muscle mass as well as the production of sperm and red blood cells. But, how much testosterone is too much?
The testosterone concentration in both men and women depends on various factors such as age, lifestyle, nutrition, etc. However, the average testosterone concentration in young men ranges anywhere from 270 to 1.070 ng/dL. Remember, though, that from the moment a guy turns 30 this number reduces about 1% each year.
So, if your testosterone levels are nowhere near the average, then you’re dealing with hypergonadism which is fancy talk for when you produce more testosterone than you should.
How to Lower Testosterone Naturally
Want to learn how to lower testosterone in the most natural way possible? Take a look at these six easy tips.
Cut Back on the Caffeine
If you take a closer look at the ingredient list of most supplements out there, you’ll see that caffeine is somewhat a staple. And there is a reason for that. Caffeine is a potent stimulant which increases cortisol, a.k.a. the stress hormone, in active men.
Even though research proves that increased cortisol levels lower testosterone circulation in the male body, this is not the case with caffeine. More specifically, experts conclude that caffeine improves the testosterone to cortisol ratio, resulting in high T levels. So, you may need to cut back on that daily cup of Joe if you want to lower your testosterone.
Work Out Less
You may often neglect this, but how often you workout has a great impact on your T levels. Hitting the gym seven days a week is a guaranteed way to double the size of your biceps but may also fiddle with your testosterone down the line. According to one study, engaging in an intense physical activity for more than 12 weeks straight results in high testosterone levels.
So, if you are one of those guys who hit the gym all too often, remember to take some time off now and then. After all, your body (and muscles, in particular) need time to relax at some point to recover and come back stronger than ever. So, workout less to allow your muscles to heal and your testosterone to get back to normal.
Get Less Sleep
We get it, work or stress may be keeping you from hitting the sheets early. But, you may need to change this routine if you hear what experts have to say. According to one study, men who sleep less than they should on a daily basis have 10-15% lower T levels. So, you wanted to know how to lower testosterone levels naturally. Just get less sleep. It’s as simple as that. However, keep in mind that this approach shouldn’t become a norm for you. Long-term effects could be catastrophic.
Add Certain Foods to Your Diet
Eating all the right foods has always been an excellent way to achieve even the most challenging fitness goals. So, why not consider adding certain foods to your diet which you are guaranteed to have a lowering effect on androgens? Again, not for long, just until you get the results you want.
Flaxseed products are having a renaissance of sorts and for a good reason. These sesame-like seeds are packed with fiber and omega-3 fatty acids, promoting both your weight loss goals (if any!) and heart health. Unfortunately, if you’re a guy, flaxseed products may not be the smartest option nutrition-wise.
Flaxseeds are swamped with lignans which are known for being highly estrogenic. But, that’s not all. Lignans also reduce the effectiveness of an enzyme called 5-a reductase which converts testosterone into DHT. The bottom line? Eating flaxseed products is the best way to lower testosterone naturally.
Soybeans contain high amounts of isoflavonoids, substances which mimic the behavior of estrogens in the body. As a result, soybeans and their byproducts can significantly downregulate the function of androgen receptors while triggering the estrogen ones.
But, isoflavonoids aside, soy products also fiddle with the iodine uptake in the thyroid gland and thus, suppress the production of thyroid hormones. Experts suggest that a malfunctioning thyroid reduces testosterone levels in men.
Tweak Fat Intake
Normal testosterone levels are the result of a variety of functions taking place within your body. If one of them changes, even a bit, the outcome is guaranteed to change as well. That is the case with the polyunsaturated to saturated fat ratio and male hormones. Following the results of a study, tweaking your fat intake and consuming more saturated than polyunsaturated fat for about six weeks lowers serum free testosterone.
Create a Temporary Caloric Deficit
Burning more calories than you consume is a foolproof way to lose weight. But, is there’s more to this approach than meets the eye? It turns out that creating a temporary calorie deficit also does wonders with high testosterone levels. And here’s how it goes: As your body receives less energy through food, it quickly adapts and slows down certain functions which are not essential to survival. Testosterone production is one of them.
So, here you have six easy-to-apply tricks to lower testosterone production naturally. However, DO remember that all these methods should be applied temporarily to avoid long-term health issues. If you keep that in check, you have nothing to worry about.