Men’s health matters!
For years, the conversation around hormone health; the highs, the lows and everything in-between, is something that has blind-sided us into forgetting that men can have hormone issues too.
It might come as a surprise that a mans’ testosterone health is not separate to his physical and mental health - they’re completely co-dependent on each other.
One is critical to the other!
When testosterone levels pass the Goldilock’s test, falling right in a sweet spot between too high and too low, stars align, enabling physical and mental prowess, and the motivation to get $hit done!
Unfortunately though, insufficient testosterone levels are becoming a thing for men, irrespective of age - and there are many reasons why which we’ll explore below! The challenges these men experience in their day-to-day stretches way beyond the bedroom! Suffice to say, sex drive isn’t always the most reliable marker for testosterone sufficiency!
10 common signs and symptoms associated with low testosterone levels
anxiety/irritability/depression
belly fat
man boobs
low energy levels
sleep problems/sleep apnoea
hair loss / decreased body hair
headaches
joint and muscle pain
decreased muscle mass and strength
lack of concentration and memory problems
Many men can and do put up with the majority of those presenting symptoms as part of the natural process of ageing - but it’s not a given that young men have robust testosterone levels and that older men need to resign themselves to having low testosterone levels.
Achieving healthier testosterone levels with diet and lifestyle!
Studies show that low testosterone in men is strongly associated with metabolic syndrome, type 2 diabetes, cardiovascular disease (Miner and Seftel 2007), and an almost 50% increase in mortality over a seven year period (Malkin et al 2010).
Restoring testosterone to youthful ranges in middle-aged, obese men was seen to improve body composition, reduce cholesterol and reduce inflammatory markers associated with CVD, diabetes and metabolic syndrome (Kapoor et al 2006, Malkin et al 2004, Heufelder et al 2009)
Achieving healthier outcomes and consequently mental and physical well-being in men, whatever their age, is not rocket science (provided there’s no underlying/real cause for concern), nor is it out of your reach!
Essential pillars to good testosterone health are as simple as focusing on:
sleep hygiene for a better night’s sleep, +_ 8hrs
optimal fasting insulin levels (optimal range <5)
appropriate stress responses to perceived and real triggers
achieving a healthy oestrogen:testosterone ratio
A basic 4 step plan to achieving healthier hormone levels in men:
1. Eat
Regular consumption of food and alcohol that cause your blood sugar and insulin levels to rise continuously can have a serious negative impact on your hormones, your weight, your energy, your moods, your sleep - fast tracking ageing and predisposing you to many more health risks. High blood insulin levels and testosterone are inversely proportional
A low GL diet will help keep glucose and insulin levels, and weight in check.
Studies show that you can decrease insulin levels with a low GL diet in as little as 4-7 days
Good new for your metabolic health and your testosterone too!
2. Sleep
One way you can help optimise your testosterone levels is to make sure you're getting a quality nights sleep! Interrupted sleep patterns, especially during REM sleep, can have a negative impact on testosterone levels and your quality of life. If your sleep patterns are erratic at best, a tracking app or something like the oura ring can be useful to help you identify your nightly rhythms with greater accuracy. For some easy to implement tips to getting a better night’s (REM) sleep, avoid alcohol and make sure you’re sleeping in a dark room, without any electronics switched on.
3. Exercise
10 minutes of HIIT (high intensity interval training) 6 x week helps improve insulin sensitivity, leptin sensitivity and consequently shifts your body into fat burning mode
4. Stress reduction
Cortisol is kryptonite to your testosterone production - killing off leydig cells in the testicles. Cortisol also exaggerates aromatase activity, converting testosterone to oestrogen! Not a good look (unless you want the moobs?)
Use an app, walk outdoors, cycle, swim, dance, or buy a device like mySENSATE to keep your nervous system (and cortisol) in check. mySENSATE is a game changer. I introduced my kids (boys) to it, and every night each of them comes looking for it at bedtime. I also started using it on my teen in the morning, before he’s fully awake. The more minutes use (each session lasts 10 minutes) the more you normalise the stress response.
What if you’ve tried all that advice? what then?
If you’re at the stage where you want to explore your testosterone health with testing and professional help, “It’s important to have someone in your life who can take you to a place in yourself that you can’t go by yourself.” Les Brown
I’ve taken many to the places they wanted to go for their health, get in touch with me via the contact page/free call button so I can help you figure out your next steps and take you there too!
