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re: Testosterone in Men over 30
Posted on 1/17/22 at 1:31 pm to xxTIMMYxx
Posted on 1/17/22 at 1:31 pm to xxTIMMYxx
I am an MD who does testosterone replacement therapy.
1. Technically your results are normal. Your total testosterone is good so your testicles and adrenal glands are making testosterone like they are supposed to. So you do not need testosterone therapy. Your free testosterone is on the lower end of normal range, but still normal.
2. What that means most of your testosterone is bound to proteins and inactive. That can happen for a lot of reasons such as stress, poor diet, inactivity, and poor sleep.
3. I'm seeing a lot of patients in your age group and not obese have low free testosterone due to sleep apnea. Does your SO say that you snore? Do you feel refreshed after you wake up and finish your morning piss or are you still tired (not sleepy but tired)? If you answer yes to any of those then get checked for sleep apnea. If you answer no, then hit the gym or adjust your workout routine to work your larger muscle groups more. That means more core and leg exercises. We all hate squats, planks, and crunches but those are the exercises that get the job done.
quote:
My female PCP says they looked normal.
1. Technically your results are normal. Your total testosterone is good so your testicles and adrenal glands are making testosterone like they are supposed to. So you do not need testosterone therapy. Your free testosterone is on the lower end of normal range, but still normal.
2. What that means most of your testosterone is bound to proteins and inactive. That can happen for a lot of reasons such as stress, poor diet, inactivity, and poor sleep.
3. I'm seeing a lot of patients in your age group and not obese have low free testosterone due to sleep apnea. Does your SO say that you snore? Do you feel refreshed after you wake up and finish your morning piss or are you still tired (not sleepy but tired)? If you answer yes to any of those then get checked for sleep apnea. If you answer no, then hit the gym or adjust your workout routine to work your larger muscle groups more. That means more core and leg exercises. We all hate squats, planks, and crunches but those are the exercises that get the job done.
1
Posted on 1/17/22 at 1:55 pm to xxTIMMYxx
There's a couple things to look at relative to test levels:
Diet: Sugar is the #1 enemy, followed by simple carbs which break down into sugar. Fake sweeteners can also do a number on your hormones, so cutting out sweets as much as possible isthebest route. Protein, fat and complex carbs from whole food sources are what you want, ratios vary depending on genetics. Plastics will lower T, so avoid as much as possible and look for bpa free. Alcohol should be avoided as much as possible
Exercise: Do heavy weight, lower reps on largest muscle groups first and smaller muscle groups last. Too much cardio raises stress hormones and lowers T. Stick to high intensity interval cardio. This is short overall duration and short rest intervals. 30 minutes overall is the longest I do and 90 seconds is the longest rest interval.
Sleep: if you do the above 2, sleep will definitely improve, but getting on a schedule and getting 7+ hrs is going to raise levels.vs an inconsistent schedule.
Diet: Sugar is the #1 enemy, followed by simple carbs which break down into sugar. Fake sweeteners can also do a number on your hormones, so cutting out sweets as much as possible isthebest route. Protein, fat and complex carbs from whole food sources are what you want, ratios vary depending on genetics. Plastics will lower T, so avoid as much as possible and look for bpa free. Alcohol should be avoided as much as possible
Exercise: Do heavy weight, lower reps on largest muscle groups first and smaller muscle groups last. Too much cardio raises stress hormones and lowers T. Stick to high intensity interval cardio. This is short overall duration and short rest intervals. 30 minutes overall is the longest I do and 90 seconds is the longest rest interval.
Sleep: if you do the above 2, sleep will definitely improve, but getting on a schedule and getting 7+ hrs is going to raise levels.vs an inconsistent schedule.
Posted on 1/17/22 at 3:31 pm to xxTIMMYxx
Do you lift weights? If you want to increase testosterone, lift weights. Heavy weight, low reps.
Posted on 1/17/22 at 4:36 pm to xxTIMMYxx
quote:
What do you think?
Your numbers don’t look too bad except for the free testosterone. You did step 1 which is get bloodwork and a baseline. I would now do this for 45 days and go get another blood panel done:
Start lifting weights AND do cardio
Eat a Keto, Carnivore, Paleo or if you want high protein moderate fat diet
Get at least 8 hours of sleep a night
Cut out alcohol and all carbonated beverages
Buy some Magnesium Malate, Vit D, Turmeric, Fish Oil and use them after each meal
Drink a concoction of 2oz not from concentrate Cranberry juice, 1 oz organic lemon juice, 4 tablespoons of Apple cider vinegar on an empty stomach right when you wake up and right before bed
No need to go on tRT or hRT unless it is absolutely necessary.
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