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Listners ask, We answer! Today's question:
"As a middle-aged man, I wonder about a healthy testosterone level for myself. I have many friends who are taking T injections and all of them swear by it. I am a bit more hesitant to lunge in. I want my body to age naturally without this (if possible). What are some other supplements/options?"
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Dr. Daneals and Janell dive in to discuss a pharmeceutical vs. comprehensive lifestyle approach to maintianing vital levels of testosterone at any age. As always, these two offer their combined expertise spanning natural wisdom from both holistic western and eastern perspectives. Learn to avoid secret sources of sabotage and activate your virility via consistant routines around food, rest, breath, excercise and herbs.
Some studies to check out:
About the pharma T-shot:
https://www.accessdata.fda.gov/drugsatfda_docs/label/2018/085635s040lbl.pdf
EMF exposure effects on testosterone:
https://pubmed.ncbi.nlm.nih.gov/25808749/
Effects of sun exposure on testosterone and other sex hormones
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8411113/
Cell phone usage and erectile function
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3921848/
Cell phone usage effects on semen
https://pubmed.ncbi.nlm.nih.gov/17482179/
Effects of wi-Fi and GHz frequency on male sexuality
https://pubmed.ncbi.nlm.nih.gov/26199911/
Changes in T-levels according to average age
https://ojs.uclouvain.be/index.php/EBR/article/view/9683
HIIT training and testosterone levels
https://onlinelibrary.wiley.com/doi/10.1111/sms.13999
Sleep
apnea effects on testosterone
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6305865/
Exposure to microplastics decrease testosterone:
https://pubmed.ncbi.nlm.nih.gov/35177090/
Reduced testosterone and general endocrine disruption tied to toxins in plastic:
*** PLEASE do not store your food in plastic containers or drink out of plastic cups or bottles. Especially hot stuff--that makes the plastic leach rapidly!
Remember the tip Janell gave for using a piece of parchment paper as a barrier in plastic baggies and plastic food storage containers.
Potent foods:
banana
pineapple
watermelon
citrus fruits
sweet potato
arugula
beets
avocado
fresh ginger
tamarind
pumpkin seeds
moderate amounts of red meat (grass fed, organic, no hormones or antibiotics)
salmon
oysters
Nitric Oxide Foods
Arugala
Beets
Walnuts
Watermelon
Spirulina
Dark chocolate
Citrus
Pomegranate
Avoid
Fast food
Fried food
processed food
very spicy and heavy foods
leftover food (increases histamine content = autoimmune response à stress hormones)
refined sugar and excessive sweets in general https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6311464/
Exercise
Heavy (high weight low reps):
Lunges
Dead lifts
Squats
Rows
Bench press
*Power lifting (doesn't have to be an enormous amount of weight):
Snatches
Cleans
Thrusters
High intensity interval training (90 sec on, 30 sec rest)
https://pubmed.ncbi.nlm.nih.gov/23310924/
Don't do too often: prolonged bouts of "steady state" cardio such as long distance running... but if you must, incorporate some 90 sec sprint intervals and 30 sec walking intervals.
Low intensity/calming exercise:
Yoga with focus on mobility and PNS (parasympathetic nervous system)
Tai Chi
Chi Gong
Avoid masterbation. Work on containing, recirculating and transmuting your sexual energy
Practice this sexual transmutation pranayama daily:
https://www.youtube.com/watch?v=3K0s7SoOpqQ
Ayurvedic Herbs
I haven’t found any one product that contains all of these, but you can look for formulas that contain a handful of these in different combos
Ashwaganda
Shatavari
Shilajit-- https://onlinelibrary.wiley.com/doi/full/10.1111/and.12482
Safed Musli
Kesar
Gokshura (Gokhru)
Konch Beej
Vidari Kand
Jeshthamad
Kuduchi
Vidarikand
We do not have affiliate links for these products. I just want to suggest an example of a good Ayurvedic Men's formula that I found:
https://manmatters.com/dp/p-tostero-shilajit-capsules-60-n-/478815
Sleep! “Early to bed early to rise, makes for super potent guys!”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6311464/
Protect from harmful cellphone radiation in your pocket
(no affiliate link)
This one was highly rated for protection + price à Safe Sleeve:
Cold showers (can contrast with hot) or ice baths/cold plunge-- do this daily 5 min or 2 min each if using contrast
Meditation
Remember that when stress hormones rise, testosterone lowers. When relaxation response occurs, testosterone can rise.
Any concentrating, calming activity is good for testosterone levels.
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