Got Low T?

If you've got even a few of these Low T symptoms, watch this video and get better informed.

Common symptoms of low testosterone:
  • Low sex drive
  • Difficulty achieving an erection
  • Low semen volume
  • Hair loss
  • Fatigue, lack of energy
  • Loss of muscle mass
  • Increased body fat
  • Decrease in bone mass
  • Moody, depressed

First, I think Dr. Krupta here deserves a little back-slapping. He's a chiropractor for christ's sake. My doc has no where near the understanding of the testosterone system as this guy.

Here's my high level takeaway:

  1. You want to manufacture your testosterone using the low-stress pathway and
  2. You don't want your testosterone to break down into estrogen

Stuff you can do to help effective testosterone production:

  • Stress Reduction
  • Reverse insulin resistance
  • Decrease body fat
  • Increase muscle mass

​OK, how do you do that?

Stress is a killer, coming at you from every angle

  1. Financial challenges
  2. Job woes
  3. Raising kids
  4. Caring for your parents
  5.  the list goes on

I'm not going to advise you to throw your parents in the street to reduce your stress load. But there are some things you can do.

  • Get outside more. Sunshine helps.
  • Meditation. I don't do it (yet) but it seems well documented that it works.
  • Exercise. A simple walk can help. Especially if it's in the woods.
  • Music can help.
  • Sleep more.
  • Eat better. Reduce sugar, alcohol and refined foods. Of course this is easier said than done.
The problem with stress is that it's components build on themselves, magnifying your stress and fueling even more stress.
  • You're in a rut, eating crapping food, not working out, gaining weight and feeling overwhelmed.
  • This stresses you out when you think about it which, unfortunately, is most of the time.
  • Your sleep suffers. You binge eat more shitty food. You lose your ambition to do the positive stuff and work on self-improvement.
  • Your stress goes even higher. It's self fulfilling and very hard to break out of the cycle. Insert sad face here

Insulin resistance develops from long term consumption of crappy foods

A diet of highly refined carbohydrates (you know, all the stuff that comes pre-packaged in boxes and bags) will, over time, increase your resistance to insulin.

So what? Why should you care?

When you are insulin resistant, your cells do not respond to a normal secretion of insulin from your pancreas so it has to work harder and make more insulin than normal to move blood glucose (sugar) out of your bloodstream and into cells and tissues.

Overproduction of insulin (hyperinsulinemia) can aggravate or trigger other health problems including infertility, weight gain, bloating, poor lipid profiles, and hormonal imbalances. None of this is good.​

Read more about insulin resistance here.

The bottom line

You can do something about insulin resistance by simply improving your diet.

Again, I know it's not easy but it is simple. Simple is good. Understand that improving your insulin resistance is completely under your control. That's powerful stuff.​

Excess body fat is simply stored energy

Don't make this too complicated. Don't believe the zealot's hype. Stuff like:

  • You gotta go vegetarian
  • Or only eat grass fed beef
  • Load up on the superfoods
  • Fasting
  • Cleansing
  • Meal replacement shakes

On and on, everyone has a solution. They're usually selling it.

Just remember this:

  1. If you use (burn) more calories than you consume, your body will extract the balance needed from your stored body fat.
  2. Don't try to restrict calorie intake by eating less crappy food. That's a diet and it will never work.
  3. You can learn to eat fewer calories by changing the quality of the food you consume.
  4. Choose real food (stuff you recognize from nature) over refined carbohydrates and you'll get more nutrients while also consuming fewer calories. A Win-Win.

Increased muscle mass correlates with increased testosterone production

Sarcopenia or muscle wasting is your enemy. After about age 35, you will begin losing muscle mass unless you are actively doing something to build it.

  1. Walking doesn't build muscle mass.
  2. Nor does running slowly for 30 or 40 minutes.
  3. Or leisurely riding your bike.

While all great exercises, they do nothing for building muscle mass. And increased muscle mass will both combat sarcopenia (which is the root cause of aging) and increase your testosterone levels naturally.

The best exercises for increasing muscle mass and boosting natural testosterone production:

  1. Compound or multi-joint exercises like squats, deadlifts, bench pressing, overhead pressing, loaded carries and
  2. High intensity training which is accomplished by either increasing the load, the volume and/or decreasing the rest.

If it's not obvious, the reason compound exercises are superior for testosterone production is that they are the movements that provide for increased intensity. So point 1 and 2 from above work together.

You're not going to boost testosterone doing curls or working on the ab machines. Got it?


Want some help increasing your testosterone naturally?

Set up a free 15 minute Fat Loss Breakthrough Session and get on a path towards optimizing your health, fitness and testosterone levels.

About the Author Mark Fickler

Mark aka The Old Spartan and Over-50 Fitness Savior is a 61 year old coffee guzzling father of five wandering the outdoors around Albuquerque, New Mexico. Mark helps Men Over 50 get lean, healthy and strong so they can be cool dads and grand dads using his signature Spartan Method system.

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