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Men over 30, your testosterone is tanking.
Before jumping to treatments, try this: do

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body weight squats and hip hinges,
specifically between seven and 10am This

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morning window naturally spikes your T
levels. Also, cut the stress, poor sleep,

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and alcohol. When lifestyle isn't enough.
Consider medical options like bi weekly

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cypionate injections or sustained release
pellets, but here's the crucial warning:

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never take testosterone blindly. You must
monitor your free T, SHBG, estradiol, and

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DHT. If you don't track these, you risk
severe side effects like hair loss and

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prostate inflammation. Do it safely, get
your labs checked, and subscribe for more

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men's health tips.

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This podcast is for you, The Modern Man.
I'm Dr. Anne Truong, your host. I'm an

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intimate health medical doctor and
best-selling author of the book Erectile

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Dysfunction Fix. I'll do a deep dive into
sexual health and performance, and how it

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affects men of all ages and backgrounds.
So, let's get started. And be sure to

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visit my website at Sexual Health for Men
podcast.com for more information and

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resources from the show. See you on the
inside.

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So if you want to increase your
testosterone, testosterone is helpful for

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men for libido, erection, energy, muscle
mass, strong bones, focus, and less fat

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accumulation. So if you want to increase
your testosterone, and your testosterone

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naturally decreases after the age of 30.
It decreases one to 2%, so by the time

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you're like 60, you'll probably lost at
least 30% of your testosterone level. So

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what does that mean? That means that when
you get older, like in your 50s, you start

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to accumulate more fat around your the
waistline, and you have fat along the

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chest, less muscle mass, become more
flabby, and less energy, less libido, and

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may even notice less firm erection as
well. Now it's not only testosterone that

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contribute to less firmness, other factor
too, but testosterone is one of that

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reasons. And testosterone is what makes
you a man, a man, right? So, if you find

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yourself taking naps, you find yourself
not able to focus, you find yourself not

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able to be as productive you used to be,
most of the time it probably your

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testosterone. So well, get your
testosterone level checked.

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There are natural ways that you can
increase testosterone, and that is by

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doing body weight, weight training, or
compound body weight. So, what does that

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mean? That means that if you do exercises
like squats, just hinging squats, where

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you just squat down to your butt is about
the same level as your knee and then come

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up again quickly. If you do like 12
repetition and three sets of that, that

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uses the leg muscle, the buttock muscle,
the abdominal muscle, those are big

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muscles of the body. And also do a hip
hinge, where you bend your hip way down

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low, and then come up again, so squat or
hip hinge or hip, where you just bend your

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back, and then come up. What that does is
that it activates large muscle groups in

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your body that will be challenged, and if
your muscle gets stronger, then it sends a

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signal to your body that you need to have
to make more testosterone. Because

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testosterone help build more muscle, and
if you have more muscle, then your body

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have to make more testosterone. So, if you
do just squats, if you do hip hinge, where

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you bend over and then stand up, if you do
like plank exercises, or you do a plank on

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your arm, or even on your forearm, well,
those exercises are made to increase a

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big, large muscles. If you do that, and if
you do it first thing in the morning,

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between seven and 10am you will make more
testosterone than if you were going to

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exercise at night time. And why is that?
Because at 7 to 10am cortisol level is

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high and testosterone levels high. So when
you exercise in the morning, your levels

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are high, so if you exercise, it will
actually be helping make more, they'll be

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higher. Okay, and you can actually make
30% more testosterone in the morning

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versus doing the same exercise at night.
To be efficient with your training,

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exercise in the morning between 7am to
10am. Sometimes that's hard, because you

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got to go to work. Well, you can do it
earlier at 5 or 6am and then go to work.

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So, if you don't work at those hours, then
shoot for 7 to 10am. You don't have to do

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it every day, you just do it like three to
four times a week. And you don't need to

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join the gym to do that as well. I mean,
it'll be good if you do, but you don't

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need to, you know, just do use your own
body weight, okay? And it will be as

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effective, natural way to increase your
testosterone.

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Now, also know that your testosterone
level will also dip as well. It will dip

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when you are stressed, and when you don't
sleep well. Will also dip when you drink

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alcohol. One of the primary causes of low
testosterone is alcohol and stress and

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sleep. So, if you're not sleeping seven
hours straight, your body's not going to

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be able to make testosterone. And if you
are stressed, either work, family, stress,

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what happened with stress is that it
increased cortisol, which is a stress

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hormone, and then cortisol is the opposite
of testosterone. Cortisol will lower

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testosterone, and also alcohol will also
lower testosterone as well. Now, daily

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consumption of alcohol, more than 14
drinks a week, will do that as stress

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daily consumption. So those are the common
things that will decrease your

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testosterone level, on top of aging.

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The other day I saw, he was 42 but his
level was 267. Your range, it should be

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around 300 to 900. His was under 300 and
it's only 42. And he exercises, he eat

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well. He doesn't have high blood pressure,
high cholesterol. He doesn't drink that

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much. But why is his level low? His levels
low because of stress, because he owns a

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business, and he works a lot, but travels
a lot. And yeah, that will certainly do

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it. But this patient of mine, he's
healthy, doesn't have any ED issues, just

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have low testosterone level. And most
likely it is from stress, and so if that's

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the case, then either decrease the stress,
he owns the business, so it's hard not to

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be stressed, and so we're going to have to
supplement it. So, you either decrease

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your stress, or you can supplement
testosterone with either pellet. There's

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several ways to supplement testosterone.
You can supplement testosterone through

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injection, where you do injection
yourself. I recommend testosterone

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cypionate twice a week. Most clinics do it
once a week, or even once every two weeks.

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That's way too long. Testosterone
cypionate half life is 72 hours. So,

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within 72 hours, it will be less than 50%.
So, you've got to inject every three days

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for it to be optimal level. So, that's
testosterone cypionate. Now, there's

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another way to take testosterone orally.
It come out, FDA just approved an oral

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testosterone. I don't know how well that
worked yet. Still waiting for people,

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they're waiting for feedback on that. I
have not given it out because it's not

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covered by insurance at this time, and a
patient has to pay for it by per pill. So

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waiting to see the result on that as
compared to injection. And then the form

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that I particularly like is pellet, which
is insertion of testosterone pellets,

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which is like the size of a Tic Tac, and I
insert that on the buttock area in the fat

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area. Think of it like a reservoir where
you embed the pellet in the fat of the

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buttock area, and you put in several
pellets. The men will require between 6 to

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10 pellets, and those pellets are released
as testosterone every day. And it's

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bioidentical, meaning that it is natural
from yam and it releases testosterone

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every day. And it has less complication
than doing the injectable with

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testosterone cypionate. So I prefer
getting testosterone through pellet

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because it's better absorption, daily
production, less side effects as well. So

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there's ways that injection testosterone,
oral, and then pellet. The oral, I don't

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know about efficacy of that. They're
waiting to see, so between the two, the

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most popular ones, probably pellets and
injection. At this point.

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And you have to measure the levels. Once
you started, you probably have to measure

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the level within six weeks to see where
you're at, and you have to measure not

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only total testosterone, but free
testosterone, and also SHBG, which is

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sex-hormone binding globulin protein, and
then you have to measure estradiol, which

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is a female hormone, which is converted
from testosterone. And then you have to

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measure DHT, which is then for
dihydrotestosterone, which is gets

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converted from testosterone. And
dihydrotestosterone is inflammatory for

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hair and also for prostate. So if you're
on testosterone, make sure you get tested

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for blood work for conversion to estrogen
and dihydrotestosterone, because if you

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have high level of dihydrotestosterone or
DHT, that will cause hair loss and also

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cause inflammation to the prostate. And if
you have high level of estrogen, which

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come from testosterone, then you will have
more body fat development in the chest

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area, and then the belly area. However,
men do need estrogen, because estrogen

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will help with libido as well, too. So,
you do need some, but not a lot. Women

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have 10 times more estrogen than men, but
men have 10 times more testosterone than

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women.

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So, if your body is not making that much
testosterone anymore, then you need to get

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supplemented. And I just told you a story
of one of my patients who owns a business,

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his level is low. The reason why he has
low testosterone is because of stress, and

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it's hard to decrease stress when you own
a business. So we're supplementing his

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testosterone with pellet at this point and
monitor it closely. He doesn't have the

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symptoms of low testosterone, but it
certainly is very low, 260 at 42. That is

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low. So make sure if you are want to know
what your testosterone level is, you can

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get a blood work to see, then you can
determine whether you're going to need to

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be supplemented or not.

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Okay, Modern Man. If you're struggling
with weak erection, low energy, the food

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you eat could be the big part of the
problem. One of the best research pathways

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to boost circulation, support healthy
testosterone and improve sexual

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performance is the Mediterranean diet.
It's packed with food that open up your

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blood vessel, lower inflammation, and fuel
your hormone, naturally. I've seen men

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notice real improvement in both energy and
erection within weeks when they shift to

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this style of eating. So check out the
Mediterranean diet link right here below,

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and get that as soon as you can. Stronger
testosterone and better erection.

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Thanks for listening to the Sexual Health
for Men Podcast. If you love this episode,

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00:12:10,915 --> 00:12:15,100
then please take a screenshot on your
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or wherever you post, and be sure to tag
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episode and what you like to hear in the
future. That will help me know what's

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00:12:23,140 --> 00:12:27,610
great for you and I would love to give you
the most incredible free gift designed to

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help you improve performance quickly. Go
to my website at

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sexualhealthformenpodcast.com to get the
book, The Five Common Costly Mistakes Men

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Make When Facing ED. I would appreciate if
you subscribe, leave a review on Apple

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podcasts or wherever you listen. And just
know that you can have sexual vitality for

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life. I appreciate you. Until next time.