In this video Dr. Anne Truong MD explains that many men who think they need testosterone replacement therapy (TRT) actually suffer from modifiable lifestyle factors. She outlines four natural levers that most strongly influence testosterone levels: (1) an anti‑inflammatory Mediterranean diet rich in lean protein, fish, vegetables and low in processed carbs; (2) high‑intensity interval training (HIIT) and resistance work that builds muscle, signaling the body to produce more testosterone; (3) adequate nighttime sleep (7+ hours, with the greatest testosterone surge between 10 pm and 2 am); and (4) stress management, because chronic cortisol elevation suppresses testosterone – she suggests using heart‑rate and HRV data from devices like the Apple Watch to detect stress. Dr. Truong shares clinical anecdotes of men under 40 who doubled their testosterone in about six weeks by adopting these habits, and notes that pornography can also lower testosterone. She then explains that after age 35 testosterone production declines roughly 1 % per year, and comorbidities such as diabetes, hypertension, high cholesterol, or obesity accelerate the drop. For men over 40, especially with such conditions, natural changes may be insufficient and a medical evaluation (total testosterone, free testosterone, SHBG) and possibly TRT (injections, pellets, gels, oral formulations) should be considered. The video ends with a call to subscribe to her channel and a brief promotion of her program.
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If your testosterone feels low and your first thought is, I guess I need TRT, because a lot of men don't actually have a testosterone problem. They have a sleep problem, a stress problem, and a diet inflammation problem, and those can crush testosterone fast. In the next few minutes, I'm going to show you the exact 4 natural levers that raise testosterone testosterone the most: food, training, sleep, and stress. And I'm also going to tell you when natural methods won't be enough, especially if you're over 40.
Is there a way to naturally boost testosterone level without any pharmaceutical or any medical intervention? Great question. So it depends on how old you are. So let's be real. So if you're like under 40, Then you can probably increase your testosterone level naturally. You're under 40 years old because your testicles can still make good testosterone. If you're under 40 and you are pretty healthy, you don't have diabetes, you don't have high blood pressure, you don't have high cholesterol, I assume. You can increase your testosterone by following the Mediterranean diet. You follow the Mediterranean diet, it's an anti-inflammatory diet. That will increase your testosterone. If you exercise more of high intensity, it's called HIIT, high intensity interval exercise, that builds more muscle. And when you build more muscle, testosterone will increase. Okay? Because muscle needs testosterone. And when you build more muscle, you're sending a message to your body, you need more testosterone. Number 2 is sleep. Sleep 7 hours, 7 PM to 6:00 AM because when you sleep is when your testicles make more testosterone. And that happens between 10:00 PM and 2:00 AM. If you don't sleep, your body's not gonna have a time to heal and more testosterone. So when you don't sleep, you're compromising your body ability to heal. That's why if you don't sleep at nighttime, you feel tired the next morning. You don't have that same energy. You're— you just feel tired. So sleep is important. And I would tell you this is also stress management. When you have stress, you have high cortisol. When you have high cortisol, which is a stress hormone, that decreases testosterone. So cortisol up, testosterone down. Cortisol is released when you have stress. And how do you know you have stress? Most men don't realize they have stress, but most men actually stressed, but they don't know that. How do you know you have stress? Oftentimes, it's increasing your heart rate. You wear an Apple Watch, you'll notice that your heart rate increased. And also, if you have Apple Watch, the more of the newer version, you'll see a change in your heart rate variance. So you have an increase in the heart rate variance. It's heart rate and then variance. Then you have more stress. But stress is a physiological response that your body responds to. Now, hundreds of thousands of years ago, or when we were made, the stress response protects us because when we have stress, heart rate goes up, our body releases more epinephrine. It's to get away from danger, to get away from dinosaurs, get away from dangerous environment. But it's short-term and it's helpful. But stress is not good when it's not short-term or it lasts for months on end instead of just a day or just a few hours. It lasts for months. When it lasts for months, then it starts affecting your heart and then it starts producing imbalance in your hormones. And that's why stress is not good for your body. And when you have stress, testosterone level decrease. Okay. So I have seen my patient with low I see a lot of men come in with testosterone level of like 300, and I seen him change a diet to be less carb, less processed food, and eat more of lean meat like salmon, chicken, more vegetables and fruit. I literally will see his testosterone level almost double from 300 to like 600. Appears fairly quickly within like 6 weeks or so. Fairly quick. So within 6 weeks, you can actually see improvement as well. We see that in the blood work. 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-backed ways 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 hormones 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. So those are the things that you can do on your own and you really do not need supplement if you eat a healthy diet. Honestly, supplements do help some, but we've been a species for millions of years, and 50,000 years ago, you don't need a supplement to increase your testosterone. Why do we need it now? As long as you eat a healthy diet, you should be able to increase your testosterone. So those are the things that mainly increase testosterone. Porn decreases testosterone. Okay, but I I precede that with saying, well, if you're under 40. Now, if you're over 40, you just don't make enough testosterone. As you get older, it's almost like a factory. Testosterone's made in your testicles. So the factory is just not as efficient as it was when it was first made. So for men after the age of 35, testosterone production drops 1%. Now, 1% is not a lot. Let's say you're 60, and so that means it dropped 25%. Well, it dropped 25%, but then if you account for like if he's had diabetes or he's overweight, diabetes inflammatory, being overweight is inflammatory. Anything that's inflammatory would decrease testosterone as well. Then if you're 60, you have 25% less production. Then on top of that, If you had the other medical condition, like I mentioned, like high blood pressure, high cholesterol, and diabetes, that's going to make it dip down lower. So testosterone is very sensitive to other medical conditions. And so if you're over 40 and you probably going to need a testosterone supplementation, meaning additional testosterone, either through injection or pellet implant, or even now an oral testosterone, or even testosterone gel. Now, I have seen testosterone gel work well in applying to the testicles better than on the arm. So if you're over 40 and you other have other medical condition, you may want to consider taking testosterone supplementation such as testosterone injection. That's what I mean, testosterone injection. A testosterone pellet and testosterone oral. And you can check my YouTube channel. If you guys are watching this and you're not subscribing to my YouTube channel at Dr. Anne Truong MD, I would really appreciate it if you do. It will mean the world to me if you do.
So here's the simple truth. If you're under 40 and reasonably healthy, you can often raise testosterone naturally by fixing inflammation, building muscle, protecting sleep, and lowering cortisol. If you're over 40 or you've got diabetes, high blood pressure, high cholesterol, or significant weight gain, natural changes still help, but you may also need a medical evaluation for total testosterone, free testosterone, and SHBG.
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