what could we do for these young gentlemen from the age of 25 to 35 when their body's naturally slowing down because I think we're living in a generation that we're eating a lot more fast food we're eating a lot more processed food what could they do to help their testosterone grow naturally without sticking a needle inside of right right so let me tell you this so I don't I don't take trt liar you're lying you don't look like that naturally buddy no I'm just kid I show my labs all the time on my podcast like
really you're you're completely natural I want to be disrespectful but you look like you're not natural I'm completely natural like I've shown my blood work probably six times in my podcast yeah I've never I've never done trt and again I'm 47 years old if somebody's 47 and they want to do trt that's a decision with your doctor but I know lots of people who are my age or older my testosterone is between 8 and 900 total like the idea what's the what's the regular and what's the what it's not looking good and how does a
man test this type of stuff just a blood test yeah it's a morning blood test it's a generally a fasted blood test it doesn't have to be it's usually before 8:00 a.m. in the morning testosterone has a circadian rhythm so it's highest in the morning and then it drips it do D dos on night the Circadian rhythm does that have to do with the moon and how you sleep it just has to do with a day night cycle yeah so that actually affects your testosterone absolutely so if I'm fatigued I'm not my gut is like
beat up and I'm always on the move and I'm eating terribly that affect my testost 100% and not sleeping affects your testosterone because you get signals from your brain the pituitary gland send signals to your testicle to make testosterone this is FSH this is FH FSH and LH right so these two hormones follicle stimulating hormone and lutenizing hormone if you really want to understand what's going on with your testosterone you have to check the brain signal and the the testicle signal I got to ask a question am might be personal I does are signs of
that like you're just not getting it up it can be cuz what happens if like you're getting it up just like a teenager but like could you still have testosterone issues yes you could have testosterone is yeah and that so you have no problem getting it up and you could have testostrone issues yeah and that might manifest as low libido or trouble gaining muscle or trouble with mood yeah but generally when people have declining testosterone they will notice lower Libo or some erectile dysfunction at some level but not necessarily okay cool I just want to
know about that yeah so but yeah it's interesting because I I just want to note that like your testosterone doesn't necessarily decline when you're over 25 over 35 or even over 45 as a man if you're careful about the way you live your life so that the pillars of testosterone are good sleep like really solid sleep you have to sleep well to have testosterone I think you have to avoid all of the endocrine disruptors in our world and then I think you have to give your body the nutrients it needs and give it a signal
of abundance so when I was keto when I was carnivore my testosterone was probably went from 800 to around 500 and is 500 good 500 is still within the reference range but it declined I mean my testosterone declined pretty significantly and what do you think was the lead cause of that I think when you don't give your body carbohydrates and again not all carbohydrates are great for humans carbohydrates are a signal of abundance for us as humans you think about this evolutionarily or historically right um in the past if we are in tribes when you
have fruit fruit is in season when you have honey and these kind of things you think this is calories this is a signal of abundance for humans and this is our time to breath this is our time to be fertile when we don't have those things it's probably winter or we're starving or we're not in a place of abundance so we need enough calories and we need to have carbohydrates I mean if you don't have carbohydrates testosterone generally declines so aside from sorry aside from fruit and um honey what are some other good carbohydrates to
eat okay great question so um fruit and honey are my main carbohydrates I also do squash which is a fruit that's just what works for me on this animal-based diet template but milk has carbohydrates I think sweet potatoes are kind of in the middle they're probably the most um uh tolerated carbohydrates outside of fruit and honey for people so tubers can work although white potatoes are a night shade so some people have immune reactions to white potatoes but if you can do white potatoes that's great I think that if you go from there that's where
I would pause before you start eating grains for carbohydrates understand how that affects you as a human some people can eat oatmeal and not have issues we talked about the wheat and the gluten and stuff but I think that not doing grain-based carbohydrates is is better so tubers fruit honey those would be the main things but also remember like I said that that squash is a fruit I want to take a page back cuz I know there's some gentleman out there that's listening and he doesn't testosterone testosterone so first of all what are the what
are like the first indications that you have low testosterone besides getting tested and then two say they did get tested it is what do they do to build it back up right right so again we talked about low libido erectile dysfunction probably depression lack of motivation trouble gaining muscle mass those would probably be the biggest ones for I feel like that's what everybody nowadays complains about but is that lack of not moving around it could be that also right so you say you go to get a test and your testosterone is low and let's just
Define low as like anything less than 4 to 500 um on your total testosterone and where do you want the number to be I mean it should be probably 6 700 800 to be really fully you know everyone's going to be a little different and it also depends on your Androgen receptors so you have a hormone and then you have the receptors that receive it that transmit the signal into the body so there's receptors and then there's hormones and we can talk about Androgen receptors also um but how do you build it back up you
basically you really overhaul your life which is hard but I think when it comes to testosterone for most of us men there's not much more important than like how we feel our strength our mental Clarity our recovery libido and sexual function that's a big deal for men that that gets attention of any man if you're talking about that so I think most men are willing to go to pretty Great Lengths to improve their testosterone you start with the quality of your diet and the quality of your sleep those are the two biggest things and the
Sleep Quality is just sleep enough sleep seven to eight hours a night try and go to sleep at the same time every night like sleep is what happens if you travel a lot you have to just navigate it as best you can doesn't matter how late you go to bed you know it's probably it's hard to say it's hard to say in the literature I think if you're consistently going to sleep at the same time even if it's late it's not ideal but you can use a like one of the one of the Bands just
monitor your sleep quality and see how you feel but if your if your testosterone is not great and you're going to sleep really late you might try and move it earlier in the day and you want to get up at about the same time and you want your sleep to be really high quality do you have a cut off on when you eat like I have to be done by here only in terms of my last meal of the day like the biggest meal because I don't want to be fully digesting when I go to
sleep and is that bad for you to do that it's just hard to sleep I think your body is doing too many things at once right and I think a lot of people see this I don't use a sleep monitor it's just too many things I can kind of tell how I sleep when I wake up in the morning but I think most people can tell or if you use a a band of some sort to monitor your sleep usually you see declining sleep scores when you eat too close to sleeping or when you drink
before sleep so alcohol is going to interrupt your sleep architecture as well so you just you have to really protect your sleep and that is not sexy in like the traditional sense but it's very sexy in terms of hormones and sexual performance and all these things so yeah I I try to stop eating maybe 2 hours before I go to sleep with like the big meal but I don't stress the the idea of intermittent fasting or feeding windows I don't worry about that so much I literally will sit him down around 2:00 and we'll have
steak and rice and me yeah and then I'll go to better around like four yeah I heard you say that on the bar Neil podcast I mean uh you know what's so funny he texted he texted my team he goes I know George is going to sleep in today uh I was like all right this is getting bad I got to fix my I got I got to fix this this is I knew you were traveling I knew I knew you go to sleep at 4:00 a.m. cuz I heard it on the podcast you just
travel so much that like I feel like I my brain went to like I don't give a when I sleep or wake up as long as my work is done and I'm prepared and all that stuff but I I start I'm starting to realize that it's chipping away and I'm in my early 30s and I feel like I'm 50 bro like I'm exhausted well I heard you say on the podcast with Barbara O'Neal that's that's interesting that's good that you're honest with yourself about being exhausted you said on that podcast that you were like looking
at your phone you went to sleep at 11:00 one night yeah and you felt really good really good there's there's a there's there's a hint for you I mean [Music]
