Under 40 vs Over 40 How to Raise Testosterone (Totally Different Game)

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 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.

This podcast is for you, the modern man. I'm Dr. Anne Truong MD, your host. I'm an intimate health medical doctor and bestselling 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 sexualhealthformenpodcast.com for more information and resources from the show. See you on the inside.

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, and 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 messages to your body, you need more testosterone. Number 2 is sleep. Sleep 7 hours, 7 PM to 6 AM. Because when you sleep is when your testicles make more testosterone. And that happens between 10 PM and 2 AM. If you don't sleep, your body's not going to 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 the 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 stress, 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 increase. And also, 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 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, is to get away from danger, to get away from dinosaur, get away from dangerous environment. But it's a short-term and it's helpful. But stress is not good when it's not short-term. 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 testosterone 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. So those are the things that you can do on your own. And you really do not need a 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 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 is 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 dropped 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 have diabetes or he's overweight, diabetes inflammatory. Being overweight is inflammatory. Anything that's inflammatory will 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 condition. And so if you're over 40 and You probably gonna 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 conditions, you may want to consider taking testosterone supplementation. Medication such as testosterone injections. That's what I mean, testosterone injections, testosterone pellets, 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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