Is Testosterone Dropping In South Asian Men?

Weight is a major issue for many people worldwide, but it’s especially prevalent within the South Asian community. 

For a lot of us, there’s an unfortunate cultural narrative that being overweight is a sign of health and even wealth. In some parts of Asia, extra weight is seen as a symbol of masculinity or proof that life is good. 

For South Asian men, the idea of being lean often comes with unwelcome questions from family and friends:

• Is your wife not feeding you? 
• Are you sick? 
• Are you not eating well?

NO, I’M JUST FIT AND HEALTHY!

This mindset can make it even harder for people to prioritise a healthy lifestyle.

The thing that people don’t always realise is that being overweight can have a serious impact on hormone levels, particularly testosterone.

The consequences are significant… 

Low testosterone levels, which often come hand in hand with excess weight, can affect everything from libido, mood, energy levels and even the ability to lose fat. 

With this social pressure, it’s no wonder so many South Asian Americans struggle with both their weight and their hormone health.

But there’s a better way forward…

And understanding the relationship between testosterone and weight loss is key.

The 3 Key Ways To Improving Low Testosterone Naturally.

When it comes to improving low testosterone levels naturally, especially for South Asians, here are three key behaviours that can make a significant difference to your health and well-being. 

Here’s how you can start:

Eat a balanced diet.

For us South Asians, traditional diets often include high-fat, carb-heavy, and processed foods…

All of these things contribute to low testosterone.

So, if you’re overweight, this could be one of the main reasons your T levels are low. 

Focus on incorporating more lean proteins, vegetables, and healthy fats while cutting back on fried snacks, sugary drinks, and heavy curries. 

Opt for more whole grains and fresh produce to boost hormone production whilst helping to maintain a healthy weight.

Here are some examples of protein-rich, healthy meals to help you own your diet: 

Exercise and rest.

As I have already touched on, in South Asian culture, being overweight is sometimes viewed as a sign of prosperity, but it can be harmful to your testosterone levels. 

Regular physical activity is key to reversing obesity and the linked health issues. Both aerobic exercise and strength training are proven to boost testosterone production.

Basically, lifting weights and building muscle is especially effective for increasing T levels. 

Rest is equally important. Overworking your body without proper recovery can actually lower testosterone. Make sure you’re balancing activity with rest.

Here’s an entry-level strength training routine for your average South Asian male:

Manage stress and catch your Z’s:

For us South Asians, the pressure is real…

• Work. 
• Family.
• Cultural expectations. 

It can all lead to chronic stress, and I’m sure it has already for a lot of you (myself included!)

This stress creates a chain reaction in our bodies, which in turn elevates cortisol levels and leads to reduced testosterone. 

Managing stress is important, which means it’s absolutely crucial for even us guys to practise REAL self-care.

Think of things like:

• Meditation.
• Yoga.
• Deep breathing.
• Mindfulness. 

Sleep is also paramount – many people overlook its importance, but getting 7-9 hours of quality sleep is essential for healthy testosterone production. 

Prioritise managing stress and getting your beauty sleep, and your hormones will follow.

By focusing on a balanced diet, regular exercise that includes rest, and stress management, we can not only boost our testosterone levels naturally but also our overall health. 

The journey may start with small changes, but over time, these adjustments can lead to life-changing results.

What Causes Testosterone Levels To Drop?

When it comes to maintaining healthy testosterone levels, some people may not realise how certain lifestyle choices can negatively impact their hormone levels.

While diet and exercise play significant roles in boosting testosterone, there are specific habits that can have the opposite effect. 

Here are three of them:

Stimulants.

Nicotine and caffeine are two of the biggest offenders when it comes to harming testosterone. While coffee may be a staple in many households, too much caffeine can lead to hormone imbalances. 

However, the bigger issue is nicotine, which can severely damage your testosterone levels – whether you’re smoking traditional cigarettes and, yes, EVEN vaping! 

Cutting down on these stimulants can go a long way towards improving your health and boosting your testosterone.

Alcohol.

Though many South Asians abstain from alcohol, it’s important to address its impact for those who do drink. 

Consuming excessive amounts of alcohol consistently, can tank your testosterone levels. 

Even social drinking can affect your body’s ability to produce testosterone over time. Moderation is key if you want to protect your testosterone and health.

Overworking.

Yes, exercise is great for boosting testosterone, but overdoing it can have the opposite effect. 

Overworking both in the gym and in your professional life can cause more harm than good. 

Or bodies don’t know the difference between traditional work and working out.

Finding a balance between work, rest, and exercise is crucial for maintaining optimal hormone levels.

Conclusion

Maintaining healthy testosterone levels is about more than just focusing on one aspect of your life – it requires a holistic approach. 

As South Asians, we often face many things that can hinder our health. Some are listed above, but there are so many more. 

By making conscious changes to our diet, and the lifestyle we live…

It’s within our control to bring our testosterone levels and our health back into line.

The journey to better health starts with small, intentional steps. 

By taking control of our habits and being mindful of how they affect our bodies, we can live a more energetic and healthy life.

It’s never too late to take action and prioritise your health…

But we get that it can feel overwhelming, so…

If you would like KMAKFitness’ help with your testosterone levels and the behaviours that affect these, click here to find a time to talk things over (no obligation and no hard sell).

We have helped hundreds of people take back control of their lives already…

We’d love you to be next in line.