You may be doing everything right, yet your testosterone could still be declining faster than you realize.

In this episode, discover why testosterone naturally changes after age 30, how simple morning exercises can help support healthy hormone levels, and which everyday habits may be working against you. Learn when lifestyle changes may no longer be enough and why proper hormone testing matters before starting testosterone therapy. This conversation uncovers practical strategies that could make a real difference in your energy, strength, and overall health.

Tune in now to learn how to support your testosterone safely and make informed decisions about your long-term wellness.

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Key Takeaways

• Exercise between 7 a.m. and 10 a.m. to naturally support testosterone.
• Bodyweight squats and hip hinges activate large muscle groups.
• Poor sleep, stress, and alcohol can lower testosterone.
• Testosterone naturally declines by 1% to 2% yearly after age 30.
• Get blood work before starting testosterone therapy.
• Monitor free testosterone, SHBG, estradiol, and DHT regularly.
• Testosterone pellets and injections are common treatment options.
• Safe hormone monitoring helps reduce treatment side effects.

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Resources mentioned:

• Modern Man Crib
• Mediterranean Diet
• Good Morning Wood Smoothie
• Renew with Dr. Anne

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Curious about how you can boost your bedroom game and build lasting confidence? Check out the course at getwoodnow.com and start your journey to feeling like yourself again!

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If you enjoyed this episode and want to learn more and get more tips, subscribe to The Modern Man newsletter for exclusive content delivered straight to your inbox! https://dranne.co/themodernman

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For all links and resources mentioned on the show and where to subscribe to the podcast, please visit https://truongrehab.com/increase-testosterone-naturally-after-30

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Men over 30, your testosterone is tanking. Before jumping to treatments, try this: do

body weight squats and hip hinges, specifically between seven and 10am This

morning window naturally spikes your T levels. Also, cut the stress, poor sleep,

and alcohol. When lifestyle isn't enough. Consider medical options like bi weekly

cypionate injections or sustained release pellets, but here's the crucial warning:

never take testosterone blindly. You must monitor your free T, SHBG, estradiol, and

DHT. If you don't track these, you risk severe side effects like hair loss and

prostate inflammation. Do it safely, get your labs checked, and subscribe for more

men's health tips.

This podcast is for you, The Modern Man. I'm Dr. Anne Truong, your host. I'm an

intimate health medical doctor and best-selling author of the book Erectile

Dysfunction Fix. I'll do a deep dive into sexual health and performance, and how it

affects men of all ages and backgrounds. So, let's get started. And be sure to

visit my website at Sexual Health for Men podcast.com for more information and

resources from the show. See you on the inside.

So if you want to increase your testosterone, testosterone is helpful for

men for libido, erection, energy, muscle mass, strong bones, focus, and less fat

accumulation. So if you want to increase your testosterone, and your testosterone

naturally decreases after the age of 30. It decreases one to 2%, so by the time

you're like 60, you'll probably lost at least 30% of your testosterone level. So

what does that mean? That means that when you get older, like in your 50s, you start

to accumulate more fat around your the waistline, and you have fat along the

chest, less muscle mass, become more flabby, and less energy, less libido, and

may even notice less firm erection as well. Now it's not only testosterone that

contribute to less firmness, other factor too, but testosterone is one of that

reasons. And testosterone is what makes you a man, a man, right? So, if you find

yourself taking naps, you find yourself not able to focus, you find yourself not

able to be as productive you used to be, most of the time it probably your

testosterone. So well, get your testosterone level checked.

There are natural ways that you can increase testosterone, and that is by

doing body weight, weight training, or compound body weight. So, what does that

mean? That means that if you do exercises like squats, just hinging squats, where

you just squat down to your butt is about the same level as your knee and then come

up again quickly. If you do like 12 repetition and three sets of that, that

uses the leg muscle, the buttock muscle, the abdominal muscle, those are big

muscles of the body. And also do a hip hinge, where you bend your hip way down

low, and then come up again, so squat or hip hinge or hip, where you just bend your

back, and then come up. What that does is that it activates large muscle groups in

your body that will be challenged, and if your muscle gets stronger, then it sends a

signal to your body that you need to have to make more testosterone. Because

testosterone help build more muscle, and if you have more muscle, then your body

have to make more testosterone. So, if you do just squats, if you do hip hinge, where

you bend over and then stand up, if you do like plank exercises, or you do a plank on

your arm, or even on your forearm, well, those exercises are made to increase a

big, large muscles. If you do that, and if you do it first thing in the morning,

between seven and 10am you will make more testosterone than if you were going to

exercise at night time. And why is that? Because at 7 to 10am cortisol level is

high and testosterone levels high. So when you exercise in the morning, your levels

are high, so if you exercise, it will actually be helping make more, they'll be

higher. Okay, and you can actually make 30% more testosterone in the morning

versus doing the same exercise at night. To be efficient with your training,

exercise in the morning between 7am to 10am. Sometimes that's hard, because you

got to go to work. Well, you can do it earlier at 5 or 6am and then go to work.

So, if you don't work at those hours, then shoot for 7 to 10am. You don't have to do

it every day, you just do it like three to four times a week. And you don't need to

join the gym to do that as well. I mean, it'll be good if you do, but you don't

need to, you know, just do use your own body weight, okay? And it will be as

effective, natural way to increase your testosterone.

Now, also know that your testosterone level will also dip as well. It will dip

when you are stressed, and when you don't sleep well. Will also dip when you drink

alcohol. One of the primary causes of low testosterone is alcohol and stress and

sleep. So, if you're not sleeping seven hours straight, your body's not going to

be able to make testosterone. And if you are stressed, either work, family, stress,

what happened with stress is that it increased cortisol, which is a stress

hormone, and then cortisol is the opposite of testosterone. Cortisol will lower

testosterone, and also alcohol will also lower testosterone as well. Now, daily

consumption of alcohol, more than 14 drinks a week, will do that as stress

daily consumption. So those are the common things that will decrease your

testosterone level, on top of aging.

The other day I saw, he was 42 but his level was 267. Your range, it should be

around 300 to 900. His was under 300 and it's only 42. And he exercises, he eat

well. He doesn't have high blood pressure, high cholesterol. He doesn't drink that

much. But why is his level low? His levels low because of stress, because he owns a

business, and he works a lot, but travels a lot. And yeah, that will certainly do

it. But this patient of mine, he's healthy, doesn't have any ED issues, just

have low testosterone level. And most likely it is from stress, and so if that's

the case, then either decrease the stress, he owns the business, so it's hard not to

be stressed, and so we're going to have to supplement it. So, you either decrease

your stress, or you can supplement testosterone with either pellet. There's

several ways to supplement testosterone. You can supplement testosterone through

injection, where you do injection yourself. I recommend testosterone

cypionate twice a week. Most clinics do it once a week, or even once every two weeks.

That's way too long. Testosterone cypionate half life is 72 hours. So,

within 72 hours, it will be less than 50%. So, you've got to inject every three days

for it to be optimal level. So, that's testosterone cypionate. Now, there's

another way to take testosterone orally. It come out, FDA just approved an oral

testosterone. I don't know how well that worked yet. Still waiting for people,

they're waiting for feedback on that. I have not given it out because it's not

covered by insurance at this time, and a patient has to pay for it by per pill. So

waiting to see the result on that as compared to injection. And then the form

that I particularly like is pellet, which is insertion of testosterone pellets,

which is like the size of a Tic Tac, and I insert that on the buttock area in the fat

area. Think of it like a reservoir where you embed the pellet in the fat of the

buttock area, and you put in several pellets. The men will require between 6 to

10 pellets, and those pellets are released as testosterone every day. And it's

bioidentical, meaning that it is natural from yam and it releases testosterone

every day. And it has less complication than doing the injectable with

testosterone cypionate. So I prefer getting testosterone through pellet

because it's better absorption, daily production, less side effects as well. So

there's ways that injection testosterone, oral, and then pellet. The oral, I don't

know about efficacy of that. They're waiting to see, so between the two, the

most popular ones, probably pellets and injection. At this point.

And you have to measure the levels. Once you started, you probably have to measure

the level within six weeks to see where you're at, and you have to measure not

only total testosterone, but free testosterone, and also SHBG, which is

sex-hormone binding globulin protein, and then you have to measure estradiol, which

is a female hormone, which is converted from testosterone. And then you have to

measure DHT, which is then for dihydrotestosterone, which is gets

converted from testosterone. And dihydrotestosterone is inflammatory for

hair and also for prostate. So if you're on testosterone, make sure you get tested

for blood work for conversion to estrogen and dihydrotestosterone, because if you

have high level of dihydrotestosterone or DHT, that will cause hair loss and also

cause inflammation to the prostate. And if you have high level of estrogen, which

come from testosterone, then you will have more body fat development in the chest

area, and then the belly area. However, men do need estrogen, because estrogen

will help with libido as well, too. So, you do need some, but not a lot. Women

have 10 times more estrogen than men, but men have 10 times more testosterone than

women.

So, if your body is not making that much testosterone anymore, then you need to get

supplemented. And I just told you a story of one of my patients who owns a business,

his level is low. The reason why he has low testosterone is because of stress, and

it's hard to decrease stress when you own a business. So we're supplementing his

testosterone with pellet at this point and monitor it closely. He doesn't have the

symptoms of low testosterone, but it certainly is very low, 260 at 42. That is

low. So make sure if you are want to know what your testosterone level is, you can

get a blood work to see, then you can determine whether you're going to need to

be supplemented or not.

Okay, Modern Man. If you're struggling with weak erection, low energy, the food

you eat could be the big part of the problem. One of the best research pathways

to boost circulation, support healthy testosterone and improve sexual

performance is the Mediterranean diet. It's packed with food that open up your

blood vessel, lower inflammation, and fuel your hormone, naturally. I've seen men

notice real improvement in both energy and erection within weeks when they shift to

this style of eating. So check out the Mediterranean diet link right here below,

and get that as soon as you can. Stronger testosterone and better erection.

Thanks for listening to the Sexual Health for Men Podcast. If you love this episode,

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