Low testosterone (or low T) is a really hot topic today. It seems everyone is diagnosed with low T and treated with gels, injections, and sometimes even pellets under their skin. In this article, I will tell you about the three most important lifestyle changes you can make to increase testosterone levels without drugs. Symptoms of low T tend to overlap with other conditions, like depression, thyroid disorders, and sleep apnea. Sexual symptoms include decreased libido, ED, and lack of morning erections. There are also psychological symptoms like depression, irritability, sleep problems, and difficulty concentrating. Physical signs and symptoms include decreased body hair and beard growth, anemia, osteoporosis, decreased muscle mass and strength, and increased body fat. A comprehensive history, complete physical exam, and thorough lab testing are needed to diagnose low T. In addition, the cause of low T must be discovered so it can be treated appropriately. Armed with that information, lifestyle changes may be the first and safest intervention a patient can make with their healthcare provider. Although there are many factors that may influence T levels in specific people, I am going to talk about the 3 that I think apply to the most people and also give the biggest bang for your buck. Sleep is extremely important in keeping testosterone levels high. Studies show that as little as 5 nights of sleep deprivation (4 hours per night for 5 nights straight) lowers T in healthy young men. Sleep deprivation is extremely common, and may be partially responsible for low T levels–as well as several diseases including diabetes and obesity. For many men, increasing sleep time is as simple as having a cutoff time for all screens (TV, computer, cell phone, etc.). For a more in-depth article on improving sleep click here. Studies show that being more physically active increases testosterone levels. This is true whether someone adds resistance training or simply increases their total daily steps. I recommend increasing physical activity slowly. If you are completely sedentary, start with just 10 minutes of walking daily and increase slowly over time until you are doing at least 150 minutes of physical activity weekly. Research shows that obesity is highly related to low T, and, in fact, appears to be a cause of low T. As men become obese (BMI > 30), their T levels decrease similar to aging 10 years. However, research shows that just by losing weight (at least 6% of your body weight) you can increase your T levels, and the more weight you lose the better. This is true regardless of how the weight is lost (e.g., lifestyle changes vs surgery). If you’ve tried losing weight but have had difficulty being successful, seek a specialist in weight management. So there you have it. The 3 most important things you can do to increase testosterone levels naturally. Schedule Free Consultation With Me
My Actual Testosterone Test Results
The “reference range,” or average man’s, free testosterone is between 9.3 and 26.5 pg/ml…and my free testosterone is only 4.8 pg/mL! Reference levels are based on 18 to 75 year old men. So I should really be in the upper echelon. Particularly given my upper echelon fitness and nutrition regimen. Consider me perplexed…to say the least.
I was shocked. And my doctor was shocked, too.
I was upset I hadn’t found this out sooner, as I could have decreased my chances of serious illness, and improved my overall quality of life. I was irritated, particularly when I learned how common of a problem low testosterone is, and that given how much health related media there is out there, that I had not once come across coverage serious enough to motivate me to get tested.
But I knew it was better late than never, and that all I could do was push forward. I began thinking about how much better my life could be, given my life is already “pretty good” with low testosterone, with normal or high testosterone, and became excited to form a game plan and get started fixing my testostosterone problem…
Supplement your life
I take a bunch of supplements daily. The full list of what I take is here. The main supplements I take for helping my testosterone and energy are EveryDay Male® which my company formulated – initially for my personal use, but now available to the public – as well as about 5000 IU’s of extra vitamin D which you can read more about here.
Read more tips for staying strong and healthy in my book, Your New Prime – 30 Days to Better Sex, Eternal Strength, and a Kick-Ass Life After 40.