Men – WHERE ARE YOU?
I’d estimate my patient base at 95% female and 5% male.
Are all you men feeling so fantastic there’s no room for improvement?
Are you afraid I’ll tell you to stop drinking beer?
I’ll give you one great reason to come see me. Testosterone.
Take this test. Find a measuring tape and find your belly button. Measure your waist circumference at the level of your belly button. If it’s less than 40 inches – EXCELLENT! You deserve a beer. If it’s greater than 40 inches – that’s the single strongest predictor that you have low testosterone. Welcome to Andropause (a.k.a. fatigue, diminished strength and endurance, low libido, erectile dysfunction, osteoporosis, depressed or anxious mood).
Here are my top 8 things to do to boost your testosterone.
- Shrink your gut. Those belly fat cells aren’t just making your shirts hang short – they produce a very specific enzyme called AROMATASE that converts your testosterone into estrogens. In turn, those estrogens diminish your ability to produce testosterone and less testosterone means more belly fat which creates more aromatase which equals more estrogens. A vicious emasculating cycle. Targeting the loss of belly fat cells takes more than just calorie restriction – it takes specific macronutrient balancing between your proteins, fats and carbohydrates eaten in a day. Here at True Health, we have you do a body composition test that measures your skeletal muscle mass (SMM), body fat, water weight and water distribution, and based on that, we come up with your own personalized meal plan to maximize belly fat loss.
- Protect and nourish your adrenals. Those are the glands that sit on top of the kidneys and respond to stress. They also serve as a back-up testosterone producer when testosterone levels are on the decline. Diminishing stress or best managing your perception of the stress can help protect the adrenals, while nutritional supplements such as Adrenogen (and adrenal glandular by Metagenics) or Adrecor by Neuroscience can help nourish them. DHEA is a hormone secreted from the adrenal glands and can convert into testosterone. If your DHEA levels are low due to chronic stress, supplementing with DHEA can help correct this, as well as increase your testosterone.
- Reduce Alcohol. See… I didn’t say STOP drinking beer, but limit it to no more than 2 alcoholic beverages per day. This for clarification is different than none Monday through Thursday and 8 on Friday. Studies show that excess alcohol speeds the conversion of testosterone and other androgens into estrogens.
- Sleep. FOR 8 HOURS. A 2011 University of Chicago study found that logging an average of 5 hours of sleep per night decreased men’s testosterone by up to 15%.
- Avoid plastic when possible. They can leach xenoestrogens (like Bisphenol A and phthalates), which mimic estrogens further contributing to the total estrogenic load. These are also found in pesticides, the lining of cans, sales receipts, personal hygiene products, and detergents.
- Take Saw Palmetto. Studies have shown 160mg taken twice a day can help block the enzyme 5- alpha reductase which converts testosterone into its metabolite, dihydrotestosterone. Blocking this enzyme can result in increased testosterone.
- Take HisSynergy by Metagenics, 2 tablets twice a day. When implemented with health eating and lifestyle, I’ve seen Testosterone levels significantly increase in just 3 months!
- Estrogen Detox. As in flush out the estrogens. I recommend this as an annual cleanse for all men over 40 years old. Call me.
If you’re more of a DIY kinda guy, and looking to just get started, it’s as simple as A, B, C.
An apple a day plus lean proteins, and lots of vegetables.
Bust a move. As in exercise.
Come in and pick up our Wellness Essentials for Men. It’s got what you need.