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Article on Low T as we age

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From golfdigest.com

http://www.golfdigest.com/blogs/the-loop/2015/04/fitness-friday-need-more-t.html

That's why I can't hit it 300 yards!  Now I have an excuse.  Not sure you want to be around me if I eat more beans. :-P

Fitness Friday: Need More T?

By Ron Kaspriske

If you're not hitting the ball as far as you used to, you can blame your ball, clubs or swing--or all three. But Dr. Ara Suppiah says the reason could be more primal: "As we get older, our testosterone levels drop, and this is the hormone you need for power. Even worse, in many cases men accelerate the drop with unhealthy living habits." The natural reduction for men is about 1 percent each year past age 30, the Mayo Clinic reports. But if you're not eating right, sleeping well and exercising, the loss can be more rapid. Suppiah, a sports-medicine specialist who is a consultant for several players on the PGA Tour, says a healthy male 45 to 55 should have a testosterone count of about 500 or higher. Women also produce testosterone but in significantly lower quantities (the normal range is 18 to 70). If your blood tests indicate low levels of testosterone, you might be able to avoid synthetic steroid supplements--and their nasty side effects--by making lifestyle changes to boost levels naturally, Suppiah says. "The benefits go beyond hitting the ball farther. But there's nothing wrong with that being your motivation." Here is Suppiah's three-month game plan for increasing your T count.

WHERE TO START

Get your overall T levels tested—including your level of "free" testosterone--ideally twice. Free T is greatly responsible for sexual traits early in life and is linked to energy, sex drive and bone density as we age.

10 WAYS TO BOOST YOUR T

1. Lift weights: Numerous studies indicate that performing multi-joint exercises such as squats, deadlifts and bench presses stimulate T production. Exercise also can reduce levels of the stress hormone cortisol.

2. Get in the sun: Twenty minutes a day of unfiltered sun exposure will produce sufficient amounts of vitamin D3. This vitamin is known for improving overall bone health and neuromuscular function.

3. Sleep better: Researchers at the University of Chicago Medical Center found that men who slept less than five hours a night for one week had up to 15 percent lower T than those who were better rested.

4. Reduce inflammation: Unhealthy habits such as excessive drinking, untreated allergies and overeating can keep the body in a state of chronic inflammation and hamper T production.

5. Back off the sugar: Refined carbohydrates (think sweetened, processed foods) can make the body more resistant to the role of insulin as a blood-sugar regulator. When that happens, testosterone production also slows. Furthermore, foods high in polyunsaturated fats (think foods fried in cooking oils) inhibit the enzyme 5-alpha reductase from metabolizing testosterone.

6. Avoid gluten: Gluten is a protein found in many grains and is commonly consumed in bagels, cereals, salad dressings and mayonnaise. Any intolerance to this protein leads to gut inflammation and its power-zapping side effects (see No. 4).

7. Remember to buy avocados, almonds, oregano—anything high in omega-3 fatty acids. These acids balance hormone function, including testosterone production.

8. Eat beans or any other foods high in magnesium. This mineral has been shown to boost T levels in athletes as well as sedentary people.

9. Grab a handful of brazil nuts for selenium and good cholesterol. The cells in the testes needed to produce testosterone--the Leydig cells--will function better.

10. Herbs can help: Tap into your inner Eastern philosophy by eating extract from maca and tongkat ali plants. Both are widely believed to be T boosters.

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I checked this guy out on Google and Wikipedia.  This is no evidence he is a medical doctor.  He is a great self-promoter.

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Of that list, I've heard of 8/10 over the last 5 years. My T went down after 55 and I would easily get grouchy or bothered, lower energy, etc.

When I do everything but 7 and 8, it helps. May have to try the beans, but I drink Crazy Water, which has Magnesium.

I've also had to incorporate some Zen/Buddhism - letting go, not clinging, who cares attitude, over the last year. It helps with the stress.

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My T went down after 55 and I would easily get grouchy or bothered, lower energy, etc.

I might need to have my checked then ... I try to exercise on a daily basis, but perhaps ask next time I am at the doc.

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I've also had to incorporate some Zen/Buddhism - letting go, not clinging, who cares attitude, over the last year. It helps with the stress.

The letting go, not clinging, who cares attitude is a natural symptom of a lower T. That's why women (low T) presidents are less likely to push the Nuke button than a male president.

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The letting go, not clinging, who cares attitude is a natural symptom of a lower T. That's why women (low T) presidents are less likely to push the Nuke button than a male president.


Well, then perhaps I had other issues besides low T, and am resolving them. I allowed too many "things" to bother me even with low T.  I've heard more than a few people state we are a continual work until our last breath -- if we continue to work. If we are unaware of our issues, we remain unaware... asleep.

But the weights, sun, diet, maca, some cardio, etc. all help naturally. I would also recommend a good trainer/massage - my guy was a trainer for the Dallas Stars, and beats the crap out of me for 1.5 hrs every month. You will not believe how tight you are, or how body parts have lost flexibility until you get a trainer. It helps indirectly.

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I might need to have my checked then ... I try to exercise on a daily basis, but perhaps ask next time I am at the doc.

Middle ager here. Mine was in the 200s.....my physician started me on Fortesta gel.   I was complaining of lack of energy to do stuff that I usually did (bike, run, swim). Just wanted to sit on the couch.  Wasn't sure if it was the FLA heat or something.......anyway, Took it (gel) for awhile and starting exercising again. Maybe placebo effect caused me to exercise more.T- levels did increase back to normal though. Since then I've lost about 15 lbs play tennis several times a week, run every other day (just finished a 5 mile run this a.m.).    I did stop it for awhile because of the cardiac risk scare. BTW, just this a.m. saw a civil suit commercial for people who've suffered cardiac arrest, stroke from taking it.  My physician doesn't seem concerned about the risk factors.   Anyway, I think it has helped me get into somewhat decent shape - although my BMI is still borderline obese (hard for me to believe) 24ish.  I feel that my affect (personality) has improvedand I possibly may have had slight depressed feelings - don't we all?   Who knows? Exercise does help a lot (personality, wt loss, feeling of well being).

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Well, i don't know about low T, POTUS and women.  But i am happy Sarah Palin is not POTUS, whatever her T level.

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Note: This thread is 1645 days old. We appreciate that you found this thread instead of starting a new one, but if you plan to post here please make sure it's still relevant. If not, please start a new topic. Thank you!

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