Declining Testosterone Levels in Your Mid-30s - Optimizing Men's Health Part. 3

Dear Readers,

I have previously spoken about my top 10 reasons why men's health doesn't get enough attention. One of the main reasons happens to be criminalizing Testosterone as the 'aggression hormone,' leading to a cultural revolution of reducing testosterone levels in males globally. This has done no good for society but has compromised men's well-being in general.

Through my series of Optimizing the Busy Man's Health, here on Heal Thyself on LinkedIn, I want to raise awareness of the falling T levels and how to increase them, holistically and naturally.

In my second post, I explain how testosterone, is the main male hormone and a crucial anabolic hormone, which plays a pivotal role in safeguarding men's health.

A substantial body of research highlights the correlation between testosterone deficiency and the initiation or progression of several health conditions, including

• type 2 diabetes mellitus (T2D),
• insulin resistance (IR),
• metabolic syndrome (MetS),
• cardiovascular disease (CVD), and
• erectile dysfunction (ED) (Feeley, 2009).

Low testosterone levels are not just a consequence but a precursor to elevated fasting insulin, glucose, and hemoglobin A1c (HbA1C), potentially acting as a predictive marker for the onset of diabetes. Moreover, insufficient testosterone exerts adverse effects on cardiovascular well-being.

So, what are the factors that affect testosterone?

• Age: Naturally, testosterone levels peak during adolescence and early adulthood, then slowly decline

• Lifestyle Choices - Poor diets, lack of exercise, excessive alcohol consumption, and smoking can lower testosterone.
• Stress: Chronic stress elevates cortisol levels, which negatively impacts testosterone production.
• Sleep: Inadequate sleep reduces the body's ability to produce testosterone.
• Health Conditions: Obesity, diabetes, and certain chronic illnesses can contribute to lower testosterone levels.
• Medications: Some medications, particularly opioids and steroids, can affect hormone levels.
• Genetics: Even though this is not as significant as lifestyle choices, genetic makeup also plays a role in how testosterone levels change over time.

However,

Declining testosterone levels are a worldwide crisis.

Testosterone levels decline by about 1% per year after the age of 30. For instance:

A healthy male in his 20s might have a testosterone level of 800-900 ng/dL (nanograms per deciliter).

By age 35, this could drop to around 300-400 ng/dL. (From the age of 20 to 38/40 you should aim to keep this number at around 700 ng/dL for optimum health.)

By age 50, levels could be approximately 200-300 ng/dL. Or much worse, and lower -- which would show a direct correlation with impaired health.

What are the symptoms of low testosterone in these respective ages?

These are directly correlated and linked to the following issues

• Cardiovascular Issues: Increased risk of heart disease and high blood pressure.
• Osteoporosis: Lower bone density, making fractures more likely.
• Metabolic Syndrome: Higher chances of developing diabetes, obesity, and cholesterol issues.
• Mental Health Problems: Elevated risk of depression and anxiety.

I talk more about the background science in my post here: Optimizing the Busy Man's Health - Part 1. Testosterone: Obesity, Insulin Resistance & Hyperglycemia This is a snippet:

How to raise your testosterone levels naturally:

• Balanced Diet: You need a diet rich in healthy fats, lean proteins, and whole grains. Foods like nuts, avocados, eggs fatty chicken and fish, and leafy greens support hormone health.
• Regular Exercise: Engage in strength training and high-intensity interval training (HIIT) to stimulate testosterone production.
• Stress Management: But after rugging it out in the gym, you still need to prioritize mindfulness, meditation, or yoga, or simply brain-games, chess, etc to reduce stress and lower cortisol levels.

Why is this important? Because of the ftc ratio.

• Adequate Sleep: Aim for 7-9 hours of quality sleep per night to optimize hormone production.
• Limit Alcohol and Quit Smoking: Reduce alcohol intake and avoid smoking to maintain healthy testosterone levels.
• Supplement Wisely: Consider supplements like vitamin D, zinc, and magnesium, which are known to support testosterone levels.
• Healthy Weight: Maintain a healthy body weight through diet and exercise, as obesity can lower testosterone.

If you're concerned about your testosterone levels or experiencing symptoms of low testosterone, don't hesitate to reach out. DM me and I can help you understand your situation better and guide you through holistic methods to improve your health and well-being.

For consultations, please refer to my website here: shevauneuron.wordpress.com

Thank you for reading! I hope you found this post helpful.

If so, please leave a like and refer it to a friend. :)

Best regards,

Shevaun Pimenta