Men over 30, your testosterone is tanking. Before jumping to treatments, try this: do
body weight squats and hip hinges, specifically between seven and 10am This
morning window naturally spikes your T levels. Also, cut the stress, poor sleep,
and alcohol. When lifestyle isn't enough. Consider medical options like bi weekly
cypionate injections or sustained release pellets, but here's the crucial warning:
never take testosterone blindly. You must monitor your free T, SHBG, estradiol, and
DHT. If you don't track these, you risk severe side effects like hair loss and
prostate inflammation. Do it safely, get your labs checked, and subscribe for more
men's health tips.
This podcast is for you, The Modern Man. I'm Dr. Anne Truong, your host. I'm an
intimate health medical doctor and best-selling author of the book Erectile
Dysfunction Fix. I'll do a deep dive into sexual health and performance, and how it
affects men of all ages and backgrounds. So, let's get started. And be sure to
visit my website at Sexual Health for Men podcast.com for more information and
resources from the show. See you on the inside.
So if you want to increase your testosterone, testosterone is helpful for
men for libido, erection, energy, muscle mass, strong bones, focus, and less fat
accumulation. So if you want to increase your testosterone, and your testosterone
naturally decreases after the age of 30. It decreases one to 2%, so by the time
you're like 60, you'll probably lost at least 30% of your testosterone level. So
what does that mean? That means that when you get older, like in your 50s, you start
to accumulate more fat around your the waistline, and you have fat along the
chest, less muscle mass, become more flabby, and less energy, less libido, and
may even notice less firm erection as well. Now it's not only testosterone that
contribute to less firmness, other factor too, but testosterone is one of that
reasons. And testosterone is what makes you a man, a man, right? So, if you find
yourself taking naps, you find yourself not able to focus, you find yourself not
able to be as productive you used to be, most of the time it probably your
testosterone. So well, get your testosterone level checked.
There are natural ways that you can increase testosterone, and that is by
doing body weight, weight training, or compound body weight. So, what does that
mean? That means that if you do exercises like squats, just hinging squats, where
you just squat down to your butt is about the same level as your knee and then come
up again quickly. If you do like 12 repetition and three sets of that, that
uses the leg muscle, the buttock muscle, the abdominal muscle, those are big
muscles of the body. And also do a hip hinge, where you bend your hip way down
low, and then come up again, so squat or hip hinge or hip, where you just bend your
back, and then come up. What that does is that it activates large muscle groups in
your body that will be challenged, and if your muscle gets stronger, then it sends a
signal to your body that you need to have to make more testosterone. Because
testosterone help build more muscle, and if you have more muscle, then your body
have to make more testosterone. So, if you do just squats, if you do hip hinge, where
you bend over and then stand up, if you do like plank exercises, or you do a plank on
your arm, or even on your forearm, well, those exercises are made to increase a
big, large muscles. If you do that, and if you do it first thing in the morning,
between seven and 10am you will make more testosterone than if you were going to
exercise at night time. And why is that? Because at 7 to 10am cortisol level is
high and testosterone levels high. So when you exercise in the morning, your levels
are high, so if you exercise, it will actually be helping make more, they'll be
higher. Okay, and you can actually make 30% more testosterone in the morning
versus doing the same exercise at night. To be efficient with your training,
exercise in the morning between 7am to 10am. Sometimes that's hard, because you
got to go to work. Well, you can do it earlier at 5 or 6am and then go to work.
So, if you don't work at those hours, then shoot for 7 to 10am. You don't have to do
it every day, you just do it like three to four times a week. And you don't need to
join the gym to do that as well. I mean, it'll be good if you do, but you don't
need to, you know, just do use your own body weight, okay? And it will be as
effective, natural way to increase your testosterone.
Now, also know that your testosterone level will also dip as well. It will dip
when you are stressed, and when you don't sleep well. Will also dip when you drink
alcohol. One of the primary causes of low testosterone is alcohol and stress and
sleep. So, if you're not sleeping seven hours straight, your body's not going to
be able to make testosterone. And if you are stressed, either work, family, stress,
what happened with stress is that it increased cortisol, which is a stress
hormone, and then cortisol is the opposite of testosterone. Cortisol will lower
testosterone, and also alcohol will also lower testosterone as well. Now, daily
consumption of alcohol, more than 14 drinks a week, will do that as stress
daily consumption. So those are the common things that will decrease your
testosterone level, on top of aging.
The other day I saw, he was 42 but his level was 267. Your range, it should be
around 300 to 900. His was under 300 and it's only 42. And he exercises, he eat
well. He doesn't have high blood pressure, high cholesterol. He doesn't drink that
much. But why is his level low? His levels low because of stress, because he owns a
business, and he works a lot, but travels a lot. And yeah, that will certainly do
it. But this patient of mine, he's healthy, doesn't have any ED issues, just
have low testosterone level. And most likely it is from stress, and so if that's
the case, then either decrease the stress, he owns the business, so it's hard not to
be stressed, and so we're going to have to supplement it. So, you either decrease
your stress, or you can supplement testosterone with either pellet. There's
several ways to supplement testosterone. You can supplement testosterone through
injection, where you do injection yourself. I recommend testosterone
cypionate twice a week. Most clinics do it once a week, or even once every two weeks.
That's way too long. Testosterone cypionate half life is 72 hours. So,
within 72 hours, it will be less than 50%. So, you've got to inject every three days
for it to be optimal level. So, that's testosterone cypionate. Now, there's
another way to take testosterone orally. It come out, FDA just approved an oral
testosterone. I don't know how well that worked yet. Still waiting for people,
they're waiting for feedback on that. I have not given it out because it's not
covered by insurance at this time, and a patient has to pay for it by per pill. So
waiting to see the result on that as compared to injection. And then the form
that I particularly like is pellet, which is insertion of testosterone pellets,
which is like the size of a Tic Tac, and I insert that on the buttock area in the fat
area. Think of it like a reservoir where you embed the pellet in the fat of the
buttock area, and you put in several pellets. The men will require between 6 to
10 pellets, and those pellets are released as testosterone every day. And it's
bioidentical, meaning that it is natural from yam and it releases testosterone
every day. And it has less complication than doing the injectable with
testosterone cypionate. So I prefer getting testosterone through pellet
because it's better absorption, daily production, less side effects as well. So
there's ways that injection testosterone, oral, and then pellet. The oral, I don't
know about efficacy of that. They're waiting to see, so between the two, the
most popular ones, probably pellets and injection. At this point.
And you have to measure the levels. Once you started, you probably have to measure
the level within six weeks to see where you're at, and you have to measure not
only total testosterone, but free testosterone, and also SHBG, which is
sex-hormone binding globulin protein, and then you have to measure estradiol, which
is a female hormone, which is converted from testosterone. And then you have to
measure DHT, which is then for dihydrotestosterone, which is gets
converted from testosterone. And dihydrotestosterone is inflammatory for
hair and also for prostate. So if you're on testosterone, make sure you get tested
for blood work for conversion to estrogen and dihydrotestosterone, because if you
have high level of dihydrotestosterone or DHT, that will cause hair loss and also
cause inflammation to the prostate. And if you have high level of estrogen, which
come from testosterone, then you will have more body fat development in the chest
area, and then the belly area. However, men do need estrogen, because estrogen
will help with libido as well, too. So, you do need some, but not a lot. Women
have 10 times more estrogen than men, but men have 10 times more testosterone than
women.
So, if your body is not making that much testosterone anymore, then you need to get
supplemented. And I just told you a story of one of my patients who owns a business,
his level is low. The reason why he has low testosterone is because of stress, and
it's hard to decrease stress when you own a business. So we're supplementing his
testosterone with pellet at this point and monitor it closely. He doesn't have the
symptoms of low testosterone, but it certainly is very low, 260 at 42. That is
low. So make sure if you are want to know what your testosterone level is, you can
get a blood work to see, then you can determine whether you're going to need to
be supplemented or not.
Okay, Modern Man. If you're struggling with weak erection, low energy, the food
you eat could be the big part of the problem. One of the best research pathways
to boost circulation, support healthy testosterone and improve sexual
performance is the Mediterranean diet. It's packed with food that open up your
blood vessel, lower inflammation, and fuel your hormone, naturally. I've seen men
notice real improvement in both energy and erection within weeks when they shift to
this style of eating. So check out the Mediterranean diet link right here below,
and get that as soon as you can. Stronger testosterone and better erection.
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