Whether we like it or not, we’re all going to look in the mirror one day and realize we’re finally getting old. While aging brings plenty of benefits (such as increased wisdom), there’s no shortage of complications that result from getting older.
This is especially true in men. Male hormone health can quickly decline when men reach their 30s and 40s, resulting in low testosterone.
The good news is there are steps you can take to keep your male hormone cycle healthy for longer periods. Not everyone knows how to get started, though, so we’ve put together a brief guide. Let’s explore the most important info to consider.
Maintain a Healthy Body Weight
This is one of the most important steps to take, as being overweight or underweight can crash your testosterone levels. Keep a close eye on your calorie intake when eating for hormones, as it can be easy to let your body weight get out of control by overeating.
This often occurs so slowly that people don’t realize it until it’s too late. You should also aim to be active throughout the day.
This can be difficult at first since most of us have sedentary jobs. Even something as simple as going for a 30-minute daily walk can go a long way.
Lift Weights
Following a solid weight-lifting regimen will help ensure you constantly stimulate your body’s hormone production. When you lift heavy and often, your body will produce more testosterone to accommodate the load your body bears.
You can achieve similar effects from high-intensity interval training (HIIT). This involves performing intense movements for brief periods before taking a short rest.
Running sprints is the perfect example of this process. Many men find that HIIT and weight training together makes them feel far more invigorated.
Get More Sleep
Getting consistent, high-quality sleep is essential for increasing your natural levels of testosterone. The less you sleep, the more your testosterone will decline. Different people need different amounts of sleep each night, and you might not be someone who needs eight full hours.
It’s not uncommon for people to feel fully rested after only getting six or seven hours. If you have trouble sleeping, avoid being on your phone or looking at your phone for at least an hour before you go to bed.
If you can’t fall asleep after 20 or 30 minutes, get up and do something productive (such as chores). When you begin to naturally feel more tired, go back to bed. You should also avoid taking naps in the middle of the day, as this can easily disrupt your sleep schedule.
Minimize Stress
Increased stress can easily spike your cortisol levels, which in turn reduces testosterone. Long-term elevated cortisol levels can also lead to increased appetite, weight gain, and fat storage. Situations like these can also lead to depression, causing someone to become demotivated and drop their testosterone levels even lower.
Practicing mindfulness and meditation can help you keep your stress levels in check. The same is true for minimizing the number of stressors in your life. If your job or relationship is causing major stress, do what you can to come up with a solution.
Minimize Your Alcohol Intake
Many people are unaware that alcohol consumption reduces your testosterone levels. This becomes more prominent with increased intake.
Someone who drinks daily is also more likely to experience lower testosterone levels than someone who only drinks on weekends. It’s important to remember that no amount of alcohol is safe to consume. Unless it’s a special occasion, replace this beverage with water.
Symptoms of Low Testosterone
Many of the symptoms of low testosterone in men are fairly apparent. Decreased muscle mass and increased weight gain are some of the most notable. Erectile dysfunction and reduced sex drive are also common.
Sexual symptoms are ones that often prompt men to take action, as these could damage the integrity of their romantic relationships. However, some catch people off guard.
Depression is fairly common in men with low testosterone levels. They could also have difficulty concentrating or remembering information, and this could impact their performance at their job. Shrinking testicles are a rare but serious sign that you need to get your testosterone levels checked.
Sourcing Your TRT
You have two primary options when sourcing your TRT: visiting a clinic or shopping online. Both come with unique advantages you should keep in mind. Let’s explore them in detail below.
In-Person Visits
This is the most common way men receive hormone replacement therapy. It involves finding a local clinic and telling your doctor about your symptoms. They’ll order a blood test and determine if your testosterone levels fall below the normal range.
If so, they’ll prescribe testosterone therapy to help you get back to normal. It’s worth noting that you could still have “low” testosterone if your levels are normal.
Whether yours is low or high depends on your baseline. Someone with naturally high testosterone could exhibit symptoms of low testosterone if their levels drop to the average range.
Shopping Online
It’s essential to do your due diligence when shopping online. There’s no shortage of scams out there, and you’ll need to carefully assess each site you encounter. Common red flags to look for include:
- No brick-and-mortar location listed
- Unrealistic prices
- Spelling/grammar errors
The online clinic should be fully transparent about how they acquire their products and when you can expect to receive them. They should also have a robust customer support policy that allows you to overcome the issues you encounter. With enough vigilance, you shouldn’t have an issue finding the ideal company when looking for TRT online.
Take Action for Your Male Hormone Cycle
With age, your male hormone cycle will naturally be disrupted. This can cause a handful of detrimental effects, such as weight gain and depression. The good news is that the information in this guide will help ensure you make the best decisions for your situation. Our blog has plenty of lifestyle information that can help you make better choices in the future. Be sure to check it out today to see what you can learn.
