Stop Killing Your Testosterone! Easy Fixes
Feeling low energy, experiencing mood swings, or muscle weakness? Discover the best natural ways to boost testosterone and improve your overall well-being. Learn how lifestyle changes, diet, exercise, and stress management can positively impact your hormone levels and help you feel stronger and more energized.
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00:00Doctor, I've been feeling off lately, low energy, mood swings, and my body feels weaker.
00:07I've read a bit online, and I think it might be something to do with my testosterone levels.
00:14Could you explain more about it?
00:16Sure.
00:18Testosterone plays a crucial role in your body.
00:21It's a hormone that's responsible for many things like muscle mass, body hair, your voice,
00:26sperm production, and even your mood.
00:29In men, it's produced in the testicles.
00:32As we age, especially after 30 to 35, testosterone levels tend to naturally decrease, but certain
00:38lifestyle factors can make this drop happen earlier or more intensely.
00:44I've heard a lot about ways to boost testosterone from YouTubers, but I don't know what's true
00:48or not.
00:50What can really cause testosterone to go down?
00:52You're right.
00:54Many people talk about boosting testosterone, but it's important to focus on the habits
00:58that might be unknowingly lowering your levels.
01:01For instance, do you get enough sun exposure?
01:05Sunlight is an excellent source of vitamin D, and vitamin D is directly linked to testosterone
01:11production.
01:12Studies have shown that just 30 minutes of sun exposure daily can significantly improve
01:17testosterone levels compared to people who stay indoors.
01:21I don't spend much time in the sun.
01:24I sit at my desk most of the day.
01:27Could that be related?
01:29Definitely.
01:30Living a sedentary lifestyle can lower testosterone levels.
01:35Exercise, particularly weightlifting, squats, and push-ups, is known to raise testosterone
01:40levels.
01:43Exercise for even 30 minutes a day can have a significant impact.
01:47In particular, skipping leg day could be a mistake if you're aiming to increase testosterone.
01:53I've also noticed that I slouch a lot.
01:56Could that have an impact?
01:58Although it may come as a surprise, posture does matter.
02:01Poor posture causes your body to release cortisol, a stress hormone that reduces testosterone.
02:08Examples of this include slouching or bending your back.
02:12Your testosterone levels can be raised by practicing power poses, standing straight,
02:17and keeping proper posture for a short period of time each day.
02:21What about the food I eat?
02:23Can diet affect testosterone?
02:26Absolutely.
02:28Your diet plays a significant role.
02:31Certain foods like artificial sugars, soy products, dairy, fried foods, and even flax
02:36seeds can lower testosterone.
02:39On the other hand, foods like onions, bananas, ginger, cinnamon, and egg yolks are great
02:45for boosting it.
02:46Cutting out the bad foods and focusing on testosterone-friendly foods is key.
02:51I've also been feeling a bit down mentally.
02:55Could stress or negative thoughts be affecting my testosterone?
02:58Yes.
02:59Cortisol, a hormone that directly inhibits the production of testosterone, is released
03:04as a result of stress and negative thinking.
03:08Being in a bad environment or having low self-esteem can prevent your testosterone from rising.
03:14Maintaining good testosterone levels can be facilitated by doing yoga, surrounding yourself
03:19with encouraging people, and adopting an optimistic outlook.
03:23I haven't been sleeping well lately either.
03:26Could that be part of the problem?
03:28Poor sleep is a huge factor.
03:32Testosterone is mostly produced when you sleep, so if you have bad sleeping habits, waking
03:36up suddenly, sleeping too little, or not having a consistent sleep schedule, it can significantly
03:42lower your testosterone.
03:45Improving your sleep quality will have a big impact.
03:48What about medications?
03:50I'm on a few for blood pressure and sometimes take painkillers.
03:54Overusing medications, especially certain ones like blood pressure pills, antidepressants,
04:00or even painkillers, can interfere with natural testosterone production.
04:05And if you're taking anabolic steroids or other artificial testosterone, it can disrupt
04:09your body's ability to produce testosterone naturally.
04:13I also smoke and drink occasionally.
04:16Could that be affecting my testosterone too?
04:19Yes, smoking and alcohol, especially in excess, can lower testosterone.
04:26Alcohol damages lytic cells, which are responsible for producing testosterone, and high nicotine
04:31intake can reduce your interest and performance, both in the gym and elsewhere.
04:36While moderate consumption might not be too harmful, heavy use of alcohol, smoking, or
04:41tobacco can significantly lower testosterone levels.
04:46Wow, I didn't realize so many things could affect testosterone.
04:50What should I do to improve my levels?
04:53Focus on getting regular sun exposure, exercise, especially with strength training, and improve
04:58your posture.
05:01Avoid harmful chemicals and plastics and cosmetics, clean up your diet, reduce stress, and improve
05:06your sleep habits.
05:08These simple changes can have a big impact on your testosterone and overall health.
05:14Thanks, doctor.
05:16I'll start working on these changes right away.
05:19You're welcome.
05:21And remember, if you need any more advice or help along the way, don't hesitate to
05:25reach out.