Male Fertility: Here’s How Diet And Exercise Can Help Boost Fertility In Men

Mild to moderate exercise helps in releasing feel-good neurochemicals from the brain, improves libido, improves sleep quality, and may enhance fertility and sexual function.

By: Dr. Uma Maheshwari M Updated: Nov 24, 2022 11:11 IST

This article is a repost which originally appeared on DOCTOR NDTV.

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Our takes:

‧ Testosterone levels play a large part in sperm count.

‧ Obesity can decrease testosterone and increase estrogen in males.

‧ Regular exercise can improve testosterone levels and sperm count.

The sperm count, motility, structure, integrity of the DNA contained in the sperm and physicochemical properties of the semen are the determining factors of male fertility. The environment for sperm production must be improved as much as possible in order to maximize a man’s reproductive potential. Sperm count and quality are substantially impacted by factors affecting testosterone levels.

Sperm count can also be impacted by illness, including cancer and its treatment, infections and certain genetic abnormalities.

Obesity reverses the normal ratio of testosterone to estrogen in an estrogen-dominant milieu. Falling/reversal of testosterone to estrogen ratio brings about decreased libido, reproductive potential and sexual dysfunction in men.

However, healthy lifestyle choices like adequate sleep, regular exercise, maintaining optimum weight, and a balanced diet can boost the hormones that regulate sperm production and improve fertility.

Role of exercise in male fertility

Men can benefit from regular exercise by achieving and maintaining a healthy weight as well as improving their cardiovascular health. There are certain limitations, but mild to moderate exercise can help improve semen parameters and increase male reproductive potential. Before beginning an exercise regimen, men with existing health issues must consult their doctor.

Mild to moderate exercise helps in releasing feel-good neurochemicals from the brain, elevates mood, improves libido, enhances metabolism, loses/maintains weight, improves sleep quality, enhances cardiovascular health, and may enhance fertility and sexual function.

The best exercises for maintaining a healthy lifestyle and optimising fertility involve a good mix of resistance and cardiovascular activity.

Exercises that can bother the prostate and strain the reproductive organs should be done in moderation, such as triathlons and competitive cycling. Excessive exercise & extremes of physical strain decrease testosterone. Moreover, methods of safeguarding fertility are also crucial, such as using crotch shields during contact sports, avoiding saunas, or upgrading to a better-quality ergonomic bicycle seat that relieves excess pressure on the male pelvic anatomy.

Exercising in sunlight will also provide the benefit of improving vitamin D levels in the body.

Role of diet in Fertility

Choice of a healthy source of complex carbohydrates, class 1 proteins & polyunsaturated fats are essential in consideration with individual dietary choices and preferences.

The ratio between carbohydrates, proteins, and fat should be maintained. Fiber is an essential part of each meal. It improves satiety.

Foods with low glycemic index should be favoured.

Antioxidant-rich rainbow diet with nuts, fresh fruits, and vegetables with adequate amounts of all essential minerals, vitamins & micronutrients is best for general health and fertility.

The calorie intake should be commensurate with the level of physical activity.

Adequate hydration is integral to a good diet.

Processed food high in fats, carbohydrates, sodium, and sugar, and poor in fiber is detrimental to health. However, enjoying an occasional indulgence will motivate you to follow a healthy diet.

Healthy snacking is to be encouraged. So, it is important to be disciplined in following a healthy diet.

Men should be advised to quit smoking and minimise alcohol intake.

A healthy lifestyle, weight management, adequate cardiovascular activity, and dietary support are crucial to guide the male partner in maximizing his fertility and attaining parenthood. It will take time, commitment, and dedication to making these lifestyle adjustments. These are minor adjustments that need to be adopted and adapted to. These measures will eventually navigate the path to general fitness and enhanced fertility.

Depression and erectile dysfunction: The link, causes, and treatment

What to know about depression and erectile dysfunction

Medically reviewed by Nicole Washington, DO, MPH — By Mary West on November 14, 2022

This article is a repost which originally appeared on MEDICAL NEWS TODAY.

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Our takes:

‧ There are many potential causes of Erectile Dysfunction (ED).

‧ Anxiety and emotional stress appear to be common underlying factors.

‧ Medical professional assistance is available for treating ED.

Research has shown that there is a link between the two conditions. If a person has depression, they have a higher risk of developing erectile dysfunction (ED).

The above information comes from a 2018 review published in The Journal of Sexual Medicine.

Researchers do not fully understand the connection. However, theories suggest the underlying causes may include sexual performance anxiety or antidepressant side effects.

If a person with depression experiences ED, their doctor may prescribe a medication such as sildenafil (Viagra). Alternatively, they may recommend trying a different antidepressant.

Read on to learn about the symptoms of ED, how depression can cause it, treatment options, and more.

Signs and symptoms of erectile dysfunction

The signs of ED include‧:

‧ ability to get an erection only sometimes, despite a desire to have sex

‧ inability to get an erection at any time

‧ ability to get an erection, but being unable to sustain it throughout sex

Can depression cause erectile dysfunction?

Research from 2018 evaluates 49 studies to determine the relationship between depression and ED. It finds that a person with depression was 39% more likely to have ED than a person without depression.

Experts do not fully understand the factors that underlie how depression may cause ED. However, the current theories include:

‧ Behavioral: Depression involves negative thoughts and low mood. Either or both can lead to performance anxiety that hinders erectile function.

‧ Antidepressants: Many people with depression take antidepressant medications to manage their symptoms. However, these medications can cause low libido and inhibit the ability to have or maintain an erection.

‧ Low testosterone: The male hormone, testosterone, plays a key role in sexual performance. As such, low levels often correlate to ED. There is an association between depression and low testosterone levels in men.

The previously mentioned 2018 review also finds that people with ED are 192% more likely to have depression. This means that the link between depression likely goes both ways. For example, a person with depression may have ED for the reasons listed above. Similarly, a person with ED may also be more likely to experience depression.

Low self-esteem, self-consciousness about sexual performance, and other negative thoughts could contribute to depression in people with ED.
Other causes

There are a wide variety of factors besides depression that can cause ED. They include:

physical health conditions, such as:

‧ type 2 diabetes

‧ high blood pressure

‧ heart and blood vessel disease

‧ multiple sclerosis

‧ Peyronie’s disease (curvature of the penis)

‧ chronic kidney disease

‧ surgery for bladder cancer

‧ injury to the penis or pelvic area

certain medications, including:

‧ antidepressants, such as fluoxetine (Prozac)

‧ blood pressure drugs, such as atenolol (Tenormin)

‧ tranquilizers, such as diazepam (Valium)

‧ antiandrogens (medications that block the effects of testosterone), such as bicalutamide (Casodex)

‧ appetite suppressants, such as phentermine (Adipex-P)

Mental health factors can also increase a person’s likelihood of ED. In addition to depression, these include:

‧ anxiety

‧ low self-esteem

‧ fear of sexual failure

‧ stress

‧ guilt about certain sexual activities

Treatment options

Treatment for ED and depression includes medication, lifestyle changes, and psychotherapy. The treatment a healthcare professional recommends depends on the underlying cause of a person’s symptoms.

Medications for erectile dysfunction

Older research from 2001 explains when depression and ED occur simultaneously, treating one condition may improve the other. The findings indicate that treating ED with Viagra can alleviate the issue and lead to a notable reduction in depression.

Despite this, the research did not investigate how long the improvement lasts.

Doctors commonly prescribe Viagra for ED. It works by relaxing the muscle and increasing blood flow to the penis during sexual arousal. Other medications in the class include:

‧ vardenafil (Levitra)

‧ avanafil (Stendra)

‧ tadalafil (Cialis)

Additionally, if a person has low testosterone, a doctor may prescribe supplemental hormones.

Another treatment option that can trigger an erection is alprostadil. This comes in the form of an injection (Caverject) or a suppository (Muse).

Medication change for depression

A study from 2017 notes that sexual dysfunction is a common side effect of many antidepressants. For that reason, changing medication can help. Low libido and difficulty maintaining an erection are common side effects of antidepressants. However, some medications are less likely to have these effects.

The study’s authors recommend the following antidepressants for people who consider sexual functioning important:

‧ desvenlafaxine (Pristiq)

‧ trazodone

‧ vortioxetine (Trintellix)

‧ vilazodone

Lifestyle changes

Lifestyle changes may also reduce symptoms‧ of ED. These changes include:

‧ stopping smoking, if applicable

‧ eating a nutritious diet

‧ exercising regularly

‧ maintaining a moderate weight

‧ limiting or stopping recreational drug use, if applicable

Psychotherapy

The following psychotherapy interventions may help a person manage the emotional and psychological effects of depression and ED.

‧ Sex therapy: This involves counseling partners about their relationship or sex-related concerns.

‧ Cognitive behavioral therapy (CBT): This helps a person identify unhelpful thoughts and develop healthier ways of responding to challenges.

‧ Mindfulness therapy: This mental exercise consists of focusing on the present moment.

When to contact a doctor

If a person thinks they may have ED, it is a good idea to make an appointment with a doctor.

Additionally, people should seek medical attention if they have symptoms of depression. The sad feelings associated with depression last weeks and months, not days.

If they have suicidal thoughts, they should get immediate medical attention.

Suicide prevention

If you know someone at immediate risk of self-harm, suicide, or hurting another person:

Ask the tough question: “Are you considering suicide?”
Listen to the person without judgment.
Call 911 or the local emergency number, or text TALK to 741741 to communicate with a trained crisis counselor.
Stay with the person until professional help arrives.
Try to remove any weapons, medications, or other potentially harmful objects.

If you or someone you know is having thoughts of suicide, a prevention hotline can help. The 988 Suicide and Crisis Lifeline is available 24 hours a day at 988. During a crisis, people who are hard of hearing can use their preferred relay service or dial 711 then 988.

Click here for more links and local resources.

Summary

People with depression are more likely to have ED, and ED is also associated with higher rates of depression. Symptoms of ED include being unable to attain and sustain an erection long enough to have sex.

If a person has both depression and ED, treating one condition is likely to improve the other. Medication and psychotherapy interventions, such as mindfulness, may help someone manage both conditions.

Sources:

Chokka, P. R., et al. (2017). Assessment and management of sexual dysfunction in the context of depression.
https://journals.sagepub.com/doi/10.1177/2045125317720642
Liu, Q., et al. (2018). Erectile dysfunction and depression: A systematic review and meta-analysis.
https://www.jsm.jsexmed.org/article/S1743-6095(18)31007-5/fulltext
Lue, T. (n.d.). Erectile dysfunction (ED).
https://www.niddk.nih.gov/health-information/urologic-diseases/erectile-dysfunction
Overview – clinical depression. (2019).
https://www.nhs.uk/mental-health/conditions/clinical-depression/overview/
Seidman, S. N., et al. (2001). Treatment of erectile dysfunction in men with depressive symptoms: Results of a placebo-controlled trial with sildenafil citrate.
https://ajp.psychiatryonline.org/doi/10.1176/appi.ajp.158.10.1623
Walther, A., et al. (2019). Association of testosterone treatment with alleviation of depressive symptoms in men.
https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2712976

How To Regain Muscle Mass: 6 Everyday Habits To Do After 60

6 Everyday Habits To Regain Muscle Mass After 60, Fitness Expert Says

Your independence and overall well-being depend on them!

By Alexa Mellardo/ Published on November 10, 2022 | 6:00 AM

This article is a repost which originally appeared on Eat This, Not That!

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Key Points

‧ Sarcopenia (muscle loss) is a common ailment in the elderly.

‧ Performing and tracking regular weight training efforts can help to prevent and even reverse muscle loss.

‧ Include stretching in your weight training program for faster recovery and to avoid injuries.

Growing older doesn’t only mean pesky gray hairs and sneaky wrinkles shocking the heck out of you when you look in the mirror. There are a lot of changes your body endures underneath the surface—one of them being the loss of lean muscle mass, also known as sarcopenia. Staying on top of your muscle mass is the name of the game as you age. In fact, your independence and overall well-being depend on it! That’s why we’re here to share exactly how to regain muscle mass after 60 with expert-backed tips.

According to Harvard Health Publishing, you can lose anywhere from 3% to 5% of your muscle mass every decade after your 30th birthday. If you don’t do anything to build up and maintain your lean muscle mass, sarcopenia could cause a decline in mobility. It can also make you feel weak, heightening your risk of suffering from falls, fractures, or other injuries. Needless to say, there’s no better time than the present to take action and give your daily routine a much-needed facelift.

We chatted with Maggie Priore, a personal trainer on Fyt, the biggest personal training service in the nation that offers in-person or virtual expert training, who walks us through the top daily habits to regain muscle mass after 60. It’s time to listen up and take some notes!

1. Start strength training ASAP.

Let’s get real: Strength training is king—especially when it comes to building and preserving your muscle mass. Priore dubs it “the most important habit you can develop to increase muscle mass at any age.”

Performing exercises that have “progressive overload,” which means bumping up the intensity of the movement by slowly increasing the time, number of reps, or weights, helps you build back muscle mass. According to Priore, “Other benefits include having more energy throughout the day, added prevention of arthritis (and other ailments we are more at risk for when we get older), improved posture, and better flexibility.”

If you’re a newbie to strength training, work it into your fitness routine two to three times a week for 30 to 45 minutes.

2. Set strength training goals.

Now that we’ve established just how necessary strength training is, let’s talk about setting goals. When kicking off any health and fitness regimen, it’s essential to provide yourself with small goals. Another key tidbit? Be patient, because it’s all a process!

According to Priore, “Setting too large a goal or expecting to make huge muscle gains after only a couple of weeks can lead to discouragement. It takes time to regain muscle.” She suggests writing down the goals you’d like to achieve in one month, three months, and six months. Once each period comes to a close, note what you succeeded at and what you can work on. Every time you reevaluate your progress, tweak your goals as you see fit.

3. Stretch it out.

Stretching helps you avoid sore muscles and injuries. It’s a necessity—not a question—to perform a solid warm-up and cool-down routine for every workout you do. In addition, Priore explains, “On days when you aren’t strength training, spending a little time stretching will help improve posture, eliminate back pain, and improve flexibility.”

4. Focus on low-impact cardio.

Okay, we can’t say enough good things about strength training, but let’s not forget to show low-impact cardio some love, too. Carving out time for low-impact cardio workouts like walking, using the elliptical, swimming laps, or hiking your favorite trails is incredibly beneficial. How so? Priore says this form of exercise can aid in fat loss and toning your entire body. Low-impact cardio is a stellar choice to incorporate into any regular fitness rotation, so get started pronto.

5. Increase your protein intake.

Bumping up the amount of protein you consume comes with a number of health benefits. Priore tells us, “Not only [will it] help you regain muscle mass, but [it will] also help promote weight loss. A person trying to increase muscle mass should have .5 to .8 grams of protein per pound of body weight a day.”

6. Make rest a top priority.

You may not know this, but getting enough solid sleep is just as important as staying on track with a healthy diet and workout routine. “Active adults should get at least seven hours of sleep a night,” Priore explains, adding, “A good night’s sleep gives your muscles time to recover from workouts and other activities. When you sleep, your muscles can rebuild, and you will have better energy for your next workout.”

 

 

 

 

Sperm counts are decreasing, study finds. What might it mean for fertility?

Karen Weintraub
USA TODAY

This article is a repost which originally appeared on USA TODAY.

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Key Points

‧ A new study found men are likely to have lower sperm counts than 50 years ago.

‧ The reason? Experts say it’s hard to tell but may be due to environmental exposures, chemicals or changes in weight.

‧ Being healthy overall is important for reproductive health, experts said. Men should talk to their doctor if they’re concerned about their sperm count.

Sperm counts and concentration are down all over the world, according to a new study that updates previous research and raises questions about exposures and men’s health.

From 1973 to 2000, sperm counts dropped by 1.2% per year, “which is a lot,” said Hagai Levine, who helped lead the research. From 2000 to 2018, the decline was 2.6% per year, “which is an amazing pace.”

The United States is part of this larger trend.

“In the U.S., due to availability of good data, we have the highest certainty that there is a strong and sustainable decline, but it’s similar globally,” Levine said.

It’s unclear why sperm counts have been falling.

“We don’t understand why we’re seeing this pattern, so I think it’s hard to be alarmist for an individual,” said Dr. Michael Eisenberg, a urologist focused on male fertility and sexual function at Stanford University and Stanford Health Care in California. He was not involved in the new study.

“But at a policy level, this should be a wake-up call to try and understand,” Eisenberg said.

Experts say falling sperm counts might mean it takes longer to have children. Here’s what to know.

What’s the evidence?

The new study is a meta-analysis, which means it combined findings from more than 250 previous studies. It also updates a previous meta-analysis the team published in 2017, adding data on sperm counts from 2011 to 2018 and regions in South America, Asia and Africa, where data had been incomplete before.

Men in the global south have seen the same significant decline in sperm count and concentration as the team showed in 2017 among men in North America, Europe and Australia, whose sperm counts and concentrations continued to fall, according to the new study.

Sperm count is a imperfect measure of fertility, but there is a threshold below which a low sperm count affects the chances of reproduction. On a population level, the study suggests that median sperm counts have dropped from 104 to 49 million per milliliter over five decades.

That means more men are likely to have sperm counts below the fertility threshold than was the case 50 years ago, said Levine, an epidemiologist and public health physician at the Braun School of Public Health, at Hadassah University Medical Center.

What’s the impact on fertility?

But Amy Sparks, a reproductive physiologist at the University of Iowa, who was not involved in the research, cautioned that sperm counts are falling, but not enough to affect the human population.

The paper is not “suggesting that our sperm concentrations are crashing at a rate that is going to lead us out to every man needing to walk into an infertility center. Heavens to Betsy, no.”

People have raised questions about sperm counts for generations. Sparks said she found a 1974 study of 390 men at the University of Iowa that raised concerns about low sperm counts.

“We can’t ignore that things are changing. Lifestyles have changed. Dietary patterns certainly have changed,” she said. “Through these changes, we are exposing our body to altered conditions. In response to those altered conditions, we’re seeing a decrease in sperm concentration.”

Levine, however, sees the drop in sperm count as a problem for today’s families, not just future ones.

Although most American couples can manage to have the one or two children they want, it may take them longer now than in the past. In Israel, some religious families want 10 or more children. Slower fertility may mean they run out of time before they can have that many, he said.

It’s challenging to study sperm counts and fertility is even harder, said Dr. Bruce Redmon, a professor at the University of Minnesota Medical School, who was not involved in the research but studies male reproductive disorders.

It’s not really feasible, he said, to sample sperm in a randomly selected population of men every year for decades. And men who seek help for fertility problems are not reflective of the entire population.

But overall, Redmon said, the new study was a reasonable way to look at the issue.

“It’s probably something we have to continue to take seriously and look at,” he said.

Why are sperm counts falling?

Studies haven’t yet explained why sperm counts are falling, but Levine has a few ideas.

Total sperm capacity is determined during fetal development, so exposures to human-made chemicals, stress and poor diet during pregnancy might all be contributing factors, Levine said.

Environmental exposures of the father before conception may also be related to poor fetal outcomes. In a man’s adult life, his sperm count can also be reduced by exposure to pesticides, lack of physical activity, poor diet, smoking and obesity, he said.

Excess weight changes hormone levels, adding more estrogen to the male body, Sparks said. And extra fat around male reproductive organs could increase heat there, which will decrease sperm production.

Sparks doesn’t think any one thing is causing the drop. It’s happening too fast to blame on reproductive technologies. But the world’s population is carrying more weight, spending more time spent sitting at a computer, eating more processed foods and packing those food in plastic. Any or all of those could be driving the drop in sperm count, she said.

“We need to be motivated to invest in the research to work on this,” she said. “It points to a need.”

What can men do to boost their sperm count?

Men concerned about their fertility should to talk to their doctor, Eisenberg said. It’s important to be evaluated and determine whether there are specific treatments that may help.

Being healthy overall is important for reproductive health. Eisenberg suggests a healthy diet, regular exercise and smoking cessation.

“I always tell men there’s a strong link between fertility and health, so anything that’s good for your heart is good for fertility,” Eisenberg said.

A few other tips:

►Alcohol use: Moderate alcohol use is OK, Eisenberg noted, with studies suggesting that semen quality drops only after about 20 drinks a week.

►Avoid extreme heat: There’s no strong link between what kind of underwear men wear – boxers or briefs. But heat exposure isn’t good, so he advises avoiding hot tubs and saunas while trying to conceive.

►Taking testosterone: He also discourages his patients from using testosterone, which has been tested as a contraceptive, because it reduces sperm production.

 

 

 

 

 

 

Male Hormonal Cycles

5 Things You Need to Know About the Male Hormonal Cycle

Anouare Abdou
November 8, 2022

This article is a repost which originally appeared on AskMen.

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Early testing can help identify low testosterone.

‧ Unknown to many, men also have hormonal cycles.

‧ There is a correlation with optimal health and well being and optimal hormone levels.

‧ Testosterone is a stress resistance hormone.

When you hear the words “hormonal cycle,” the menstrual cycle might come to mind. You may be aware that women ovulate or have periods, for example. But men have cycles too — and it’s important to understand yours.

“Many men have little understanding of their hormonal cycle and are often dismissive of the impact it can have on both body and mind. Although most men know that hormones play a massive role in regulating sex drive and libido, the effects of the male hormonal cycles are often overlooked,” according to Dr Chia Tan, founder of Harley St M.D., a clinic that provides testosterone replacement therapy and a range of men’s health tests and treatments.

“Optimal testosterone and hormone levels help create the best version of ourselves. We feel youthful, energic, vibrant, and capable of making quick cognitive decisions. We recover quickly after exercising, keep belly fat at bay, and have a passionate libido as well as the ability to gain and maintain a strong erection,” says Ross Tomkins, co-founder of a men’s hormonal health clinic called Alphagenix.

From the impact of your lifestyle on your hormones to the effects of low testosterone, here are five things you need to know about the male hormonal cycle.

How Often Does the Male Hormone Cycle Reset?

While the average menstrual cycle lasts 28 days, the male hormonal cycle is actually built around the typical workday and resets within a 24-hour time span.

“Testosterone levels are elevated in the morning, reduce slightly in the afternoon, and are lowest late at night,” says Tan. “This basically means men tend to have more energy in the morning and afternoon, the natural time of the day when they would have been out hunting, which is when motivation, assertiveness and strength are needed the most.”

Can You Use Your Hormonal Cycle to Your Advantage?

You can therefore use that knowledge to your advantage. For example, Tomkins suggests working out or doing your most important work tasks first thing in the day to benefit from the surge of testosterone you experience in the morning. Your testosterone levels will start to decrease around lunchtime, so the period of time before that is prime time for being productive.

How Important is Testosterone?

You’ve gathered that testosterone plays a crucial role in your hormonal cycle. Its impact cannot be understated. Common signs of low testosterone levels include reduced sex drive and difficulty getting erections, fatigue, increased body fat, and mood swings, according to Tan.

Testosterone is not only responsible for your sex drive. It plays a big role in how you deal with stress and how efficient your metabolism is. “Testosterone is a stress hormone, it helps us resist stress. Low testosterone therefore often is linked with low mood, low motivation, and low vigor in life. Body fat distribution may change and one may find it harder to maintain lean muscle mass and easier to gain body fat due to a reduction in metabolism,” adds Tan.

Can Men Go Through Early Andropause?

You should also be aware of the fact that men experience the equivalent of menopause — andropause. And it can happen earlier than normal. For instance, Tomkins was diagnosed with low levels of testosterone in his early thirties, which led him to embark on a wellness journey.

Although men will always produce testosterone, they reach peak levels of the hormone in early adulthood. As they age, their testosterone levels decrease. “In some cases, these symptoms can be reported as early as in their late 30s or early 40s, but the majority of men may only start to notice it in their 50s or 60s,” says Tan.

How Does Lifestyle Affect Your Hormones?

Keep in mind that it’s not all luck and genetics. Your habits can have a huge impact on your hormonal cycle. “It’s really important to realize that this cycle is easily disrupted by poor lifestyle choices including poor diet, alcohol, smoking, no exercise and lack of quality sleep,” says Tomkins.

“If you recognize any symptoms I would start by looking at your diet, lifestyle and sleep. If these are all good, consider speaking to a specialist or at least taking a blood test to check biomarkers,” he recommends.

That being said, a blood test might not tell the full story, so trusting yourself and your awareness of your body is key. “Being within the normal range may not be sufficient for optimal well-being. The normal range determined by a laboratory takes no account of symptoms and is derived purely based on a statistical calculation of standard deviation and normal distribution curve,” says Tan.

What Can You Do to Address Low Testosterone?

If you do get diagnosed with low testosterone or embark on a journey to optimize your hormones, there are things you can do in conjunction with lifestyle changes.

Tomkins says that he now feels stronger and fitter than in his twenties after changing his diet and starting Testosterone replacement therapy (TRT). TRT is designed to bring back hormone levels to a healthy range by giving the body testosterone until symptoms start to reverse. “Restoring testosterone levels to an optimal level will significantly improve a man’s quality of life,” says Tan.

However, you’ll want to find experienced and knowledgeable doctors who will be able to diagnose you and create a personalized treatment plan. “Good TRT requires regular monitoring and tweaking, as all men are different,” adds Tan. “Everyone has a different height, body mass, and physical activity level, therefore treatment needs to be bespoke and individualized to make sure you get the best out of it.”

Stamina Training/Erection Quality Questions: Ask The Experts

Stamina Training/Erection Quality Questions: Ask The Experts

Big Al, of MaleEnhancementCoach.com, answers questions about stamina training and developing better EQ.

If you have questions you’d like answered in an Ask the Experts article, please PM Big Al

Q. I’m performing 10 reps of the Erect Kegels for now. My kegels are still not at optimum erection that I would like but I could say 70-80%. I stop 3 times to get erect. The first set always is not as strong as the 2nd and 3rd. But still, lots of improvement from when I started.

What do you think?

Al: For now, keep the reps on the Kegels static but focus on getting a higher erection level- until you can perform them all at 90% erect or better. From there, add 1 rep per session.

You should also strive to continue to stimulate yourself DURING the Kegels. As long as you can maintain the form of the exercise, you can do this without issue.

Q. you said cardiovascular exercise is important for developing EQ. What should I do to get started?

Al: Much will depend on your CURRENT level of fitness. If you haven’t performed cardio in awhile, take up walking or swimming- at whatever pace you may comfortably challenge yourself with.

It also doesn’t need to be limited to a singular activity. Constant activity sports like basketball and soccer are great for cardio.

The key is to train in a progressive manner. As time goes by add more duration and intensity to your exercise while maintaining a heart rate of 60-80%.

Q. Since start and stop is not so much about getting close to PONR and stopping and repeating as much as it is about maintaining an erection, what do you say would be a good time to aim for? How long is “frivolous” unhelpful masturbation and how long does it cross into useful for PE?

Al: The Stop and Starts exercise (controlled edging)is for maintaining an erection (EQ) and getting close to the PONR (ejaculatory control). These are just a couple of the exercises target aspects. The goal should be to get to 20-25 minutes.

You should avoid frivolous masturbation altogether. Either you’re not sexually active- and you can route your energies into the Stop and Starts, or you’re active and can route your energies into live sexual activity.

*                *                *

Do you want Al to answer your questions?  Please check out MaleEnhancementCoach.com

Men Should Check Their Testosterone Levels by Age 30, Urologist Says

Men should know their testosterone levels by age 30 to prevent health issues like weight gain and muscle loss, says top urologist

Gabby Landsverk
Oct 11, 2022, 12:31 PM

This article is a repost which originally appeared on INSIDER.

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Early testing can help identify low testosterone.

‧ Low testosterone levels can cause side effects ranging from low libido and mood to muscle loss.

‧ A urologist said more men should get tested so their doctors can see how their hormone levels change over time.

‧ There is some evidence that higher testosterone levels may prevent illness like prostate cancer, not increase the risk.

Testosterone is a crucial hormone for men’s health, and a top urologist says more men should know their levels earlier in life.

Low testosterone can cause loss of energy, muscle, and libido, and can contribute to chronic illnesses such as heart disease, diabetes, and obesity, according to research.

But diagnosing low testosterone can be tricky, because natural testosterone levels can vary.

If you don’t already know your baseline, and you start experiencing these symptoms, you may not be able to trust the results of a testosterone test, said Dr. Ananias C. Diokno, former chief medical officer and chair of urology at Beaumont Hospital, Royal Oak.

“If you ask men what their testosterone levels are, they’ll scratch their heads. They don’t know and doctors aren’t testing for this. You should know what your level is by the time you hit 30 to 35,” Diokno told Insider.

What we think of as ‘normal’ testosterone, and why it’s not a perfect barometer

Testing for low testosterone is simple, using a blood test.

In healthy men, testosterone levels can range between 260 nanograms per deciliter (ng/dL) and more than 900 ng/dL, depending on age.

Low testosterone is typically defined as less than 250-300 ng/dL, according to the Cleveland Clinic.

However, since natural testosterone levels can vary widely, Diokno said many men can be misdiagnosed for hormone deficiencies.

For example, a person with testosterone levels of 400 or 500 ng/dL won’t be diagnosed with low testosterone because it’s higher than the defined standard, but if his initial levels were 700 or higher, the drop is significant and may warrant treatment.

“Many practitioners close their minds. Someone may be having symptoms but according to the guidelines, does not have low testosterone. It’s frustrating among men and among doctors who can’t help them,” Diokno said.

One solution is more routine hormone testing so men can establish what a healthy baseline looks like for them, similar to other markers of health like cholesterol, blood pressure, and blood sugar, Diokno said.

Low testosterone can cause low energy, low libido, and loss of muscle

Over time, men’s testosterone levels dwindle as a common side effect of aging. However, younger men can also have low testosterone, causing them to experience similar symptoms to much older men.

Telltale symptoms of low testosterone can be mental, physical, and emotional, including:

‧ Decreased sex drive

‧ Brain fog

‧ Depression and mood changes

‧ Fatigue

‧ Difficulty building or maintaining muscle

“The lower the testosterone, the more symptoms,” Diokno said.

Testosterone therapy may not be as risky as previously believed

For men who have had sudden dips in hormone levels, testosterone therapy can help restore quality of life, energy, and libido, Diokno said.

Previously, testosterone therapy has been carefully regulated, in part because high testosterone has been linked to a higher risk of prostate cancer in some studies.

Diokno said the opposite may be true, according to some observational studies, and healthy testosterone levels may protect prostate health.

Loss of muscle linked to low testosterone can cause other problems, too, including a decreased metabolism that can lead to weight gain and associated health issues.

Available evidence suggests that testosterone therapy, done correctly and with medical supervision, is a safe and effective way to raise hormone levels, and more research is needed to see who could benefit, Diokno said.

“It’s a Pandora’s Box, I think there are many questions that are still unanswered,” he said.