December 8, 2023 • 19 mins
Welcome aboard the 2% Solution podcast, your haven for practical health tips and inspiring life stories.
Your host, Dai Manuel, recounts his battle with a chronic autoimmune disease and the journey it took him on. Testosterone - a hormone significant to men and women - underpins the conversation.
From Dai's personal experiences with hormone fluctuations to the repercussions of low testosterone levels, we leave no stone unturned. We're pulling back the curtain on this often misunderstood hormone and arming you with tips to maintain healthy levels.
After the deep dive into testosterone, we switch gears to a more proactive stand, discussing natural methods to keep your testosterone levels in check. The magic lies in the essentials - quality sleep, regular workouts, a well-rounded diet, stress management, and your dose of vitamin D.
We have personal anecdotes and scientific research to back it all up. But that's not all. Tune in as our host shares his health journey, grit, determination, and secrets to staying motivated.
The cherry on top is our 2% rule, a motivational mantra encouraging you to aim for a tiny yet consistent daily improvement. So, ready to make that 2% difference? We thought so.
If you're interested in more strategies to support healthier hormonal health, give this article a read: The Top 5 Hormone Hurdles for the Over-40 Gents (And How to Leap Over Them)
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Dai M.
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Dai Manuel (00:03):
Their health heroes and wellness wizards.
Welcome to tip Friday on the 2%solution podcast, where we mix
humor with our health hacks DaiManuel I'm , your jovial guide
in the quest for fitness andhealth, and today we're diving
into the world of testosterone.
This is the hero hormone formen and, yes, it's important for
ladies too.
So grab a healthy snack andlet's get the low down on
(00:25):
keeping our T levels more upbeatthan a caffeine fuel squirrel
and if you've ever seen acaffeine fuel squirrel, you'll
never forget it.
But you know, a little sign upbefore I get into today's
episode.
It was a number of years ago.
I was diagnosed with a chronicautoimmune disease and this
chronic autoimmune conditionscalled autoimmune neutropenia.
(00:46):
I know it sounds kind of weird,right?
Good luck trying to spell ittoo.
You know it came about, thisdiscovery, let's just put it
this way I did a Tough Mudder.
It was actually the first timethey were ever in Whistler, and
for those that know me and I'veoften shared on some of these
past episodes as well that I'mnot a runner at all Short
distances, sure.
Long distances, no, thank you.
(01:07):
And so you're probablywondering well, tough Mudder,
there's a marathon distance, andyou're absolutely right.
But the nice thing about it itgets broken up with all these
cool obstacles.
There's usually a bunch ofother people getting muddy,
getting cold, doing crazy stuffon those obstacles, and we just
have to get to each obstacle bydoing little short runs.
Well, some are longer thanothers.
But long and short of thisstory.
(01:28):
At that time when I did ToughMudder, when I finished it felt
great.
Remember getting back homeafterwards we were staying at a
friend's condo, had a shower, weall went down to the common
area, got in the hot tub and itwas interesting because I had
really bad chafing in my thighs,my inner thighs.
For those that also were aware,I'm a bigger dude, you know,
(01:51):
I'm 6'1", about 2.15", prettylean.
I've got a lot of muscle masson me and pretty boy bones.
To begin with too.
As such, I'm not really builtfor distance running.
My thighs got quite chafed andwhen I sat into the hot tub I
guess it's probably not a goodidea considering all the
bacteria that's often in hottubs.
(02:11):
Anyways, I got sick, really sickto the point where my body was
systemically shutting downLiterally just every little
aspect.
My temperature spiked would notcome down even when I gave
myself some medication, and sothe following morning we rushed
me to the emergency and I wasthen hospitalized for just over
(02:32):
a week and they had no idea whatthe hell was going on.
My immune system was literallycrashing.
I was going into systemic shockand Oregon failure was a really
big concern of theirs.
And to top it all off, it wasat St Paul's here in Vancouver,
which is a teaching hospital,because a lot of the various
educational programs here in BC,specifically in Vancouver, this
(02:55):
is the hospital where a lot ofthese students do their
practicums and so forth.
So I had this literally it waslike a train of hematologists or
hematologists to be makingtheir rounds, and so every day
was rather interesting to get anew group of students coming in,
all hypothesizing about whatwas going on in my body, and the
hematologists ordered somemajor blood work.
(03:17):
We found it had no neutrophilsand neutrophils just so.
You're all aware how thisimpacts you is when you have
healthy neutrophils.
You get a little scrape, youget a little viral infection or
bacterial infection.
You've got a line of defensethat can usually prevent that
from progressing into somethingworse.
I don't have that line ofdefense and if I do, it's
extremely weak, to the pointthat my body really isn't able
(03:40):
to defend itself against a, youknow, something like a panda,
something like a pandemic.
So I'm going to get a lot ofthose couple of years.
My hematologist is just a joke.
God, I should just live in abubble.
I'm like I can't do burpees ina bubble and but I realized I
didn't want to be a victim ofthis condition.
You know, we went through a lotof testing.
They were concerned that itmight have been a form of cancer
(04:01):
, particular type of bone cancer, because it was responding as
such.
But fortunately, when we gotthe news a couple of weeks later
, after all those tests cameback, including two bone marrow
biopsies would not wish those onanybody, by the way.
We found out that we have this,potentially this condition and
this is interesting for those inthe medical system.
(04:21):
I respect this there's a lot ofuncertainty.
We can't make you know.
Claims or diagnosis is whenthere might be other
possibilities that it'ssomething else.
But they got to a place wherethey were pretty sure that I had
this condition and it wasresponding to various forms of
treatment, one of which was avery aggressive drug, that's a
(04:43):
biologic.
It's an injection that I wouldtake subcutaneously under my
skin and it would then prompt mybone marrow to overproduce
neutrophils To the point wheremy body felt like I was going
through groin pains for 48 to 72hours.
Not pleasant at all, but it gotthose neutrophils to a high
enough level that my body wasable to do what needed to do To
get me back to healthy.
Ah, long and short of thiswhole preamble, I'm letting you
(05:08):
know Something also washappening with my testosterone
level as a result.
I mean not just testosterone butall my hormones.
But testosterone is the one,especially for a male.
You know, early 30s, you knowprime of my life relatively from
everybody's External view,extremely healthy and I was
doing all the right things.
And this is why the doctorsalso said die, you're a bit of
(05:28):
an enigma.
And if a doctor ever saysyou're an enigma, I don't think
it's usually a good thing.
At least I didn't take it assuch.
I had to Google it what enigmawas at that time, because I
didn't know what it meant, but Ithought it didn't sound very
good.
Long and short of it.
It basically I was a bit of amystery.
And you know we've been movingforward ever since then.
It's been in almost 10 years now, but those first couple years
(05:49):
are really tough because mytestosterone levels were that of
an 80 year old so figure thatout right in my Prime of my life
and yet my testosterone levelswere at the level of someone in
their 80s, a male in his 80s.
This had lots of negativeeffects on me, specifically in
the mental health, in the energyspace, and and it was tough
(06:10):
right, it was really tough.
Fortunately for me, I found awonderful Functional medicine
practitioner and his father, whowas not only an MD but also a
natural path, and the two ofthem the coppins that coppin
health really helped write myshit.
It was a two-year protocol thatwe put me on that included
supplements, a little bit ofMild HGH Microdosing as well,
(06:33):
which is human growth hormone aswell as they started taking a
couple other supplements thatalso supported my testosterone
Getting to a better level.
But basically we did the fullgamma of testing to figure out
when was I at and where did Iwant to get to and what is that
potential?
Awesome.
And, by the way, spencer coppinwill be a guest on a future
episode, so I'm gonna actuallyhave him on to talk about his
(06:55):
methods, also talk deep on someof the subjects that I'll be
sharing with you, especiallyaround some of these lifestyle
choices and other methods forimproving hormonal health.
You know cuz he's a very goodexpert in that space, so he can
add a lot more to this andexplain a bit better of how he
was able to help me get back tonot only a Thriving level of
testosterone but also been ableto maintain it all these years
(07:17):
in spite of dealing with thechronic autoimmune condition.
So Nice preamble, huh?
So let's get into this today,right?
Because first up, you'reprobably wondering what the heck
is testosterone?
I mean, think a bit of this wayit's.
It's basically the gym buff ofhormones flexing its muscles in
men's bodies and, yes, it makescameos in women's bodies too.
(07:38):
But it is the unsung herobehind muscles, bones and
basically the oomph in your stepon the day-to-day.
It's also the maestroorchestrating your mood.
So if you're feeling like agrumpy cat, your T levels might
be singing the blues.
But here's the plot twist asmen age, our testosterone
decides to take a lazy riverride, dipping about 1% each year
(07:59):
post age 30.
It's like our home ones hittingthis news button.
But don't worry, we're notdoing become grumpy old men
quite yet.
But let's talk turkey, or ratherhow to keep your testosterone
levels strutting like a peacock.
Here are eight natural ways tokeep your tea in tip top shape.
And, trust me, they're easierthan folding a fitted bed sheet.
And those guys out there, youknow what I'm talking about.
(08:21):
Kristi, my wife can test tothis my efforts.
When I get that out of thedryer, I roll it up into a tight
ball and I just throw it in thetop of the closet.
I don't even try to fold thosefidget sheets in where I just
don't know how.
So I refuse to invest any timein it.
But no, testosterone is notjust a buzzword from fitness
mags.
It's literally a crucialhormone for men's health, and as
(08:44):
we age, our tea levels tend totake a bit of a dive.
But don't worry, there arenatural, scientifically backed
ways to help maintain thoselevels, number one being embrace
quality sleep.
Let's talk about sleep.
It's more than just closingyour eyes.
It's about quality rest.
Think of it as your body'snightly reboot, similar to
charging your phone.
I mean, you wouldn't settle fora half charged phone, so why do
(09:07):
the same with your sleep?
Here's a wake up call from theUniversity of Chicago man who
skimped on sleep getting lessthan five hours a night for a
week had a significant dip intestosterone levels.
So make sleep your cherishedcompanion, respected, enjoy it
and prioritize it.
Number two incorporate regularexercise.
(09:27):
I mean I'm sounding like abroken record now, but exercise
is your body's wake up call.
Using strength training withHIIT training, which is high
intensity interval training,keeps things exciting, but
remember, overtraining is likespam mail to your body it's
unnecessary and usuallyoverwhelming.
The European Journal of AppliedPhysiology backs this up,
(09:48):
showing that regular workouts,particularly weightlifting,
boosts testosterone as yourbody's way of flexing its
hormonal muscles.
So keep it active, but yetbalanced.
Number three opt for a balanceddiet.
I mean literally, your plate isyour palate for hormonal health
.
A blend of lean proteins,healthy fats and complex
(10:10):
carbohydrates think eggs,avocados, quinoa it's like a
symphony for your hormones.
The Journal of NeuroInformationhighlights how such a diet
positively impacts hormonelevels.
It's about making each meal aharmonious melody that keeps
your body dancing to the righttune.
I can literally attest to this.
That was a big part of thestrategy that helped me bounce
(10:31):
back and especially to see mytestosterone levels soar,
because my nutritionary choiceswere all geared towards
decreasing my body'sinflammation.
For those that know, too muchinflammation not a good thing in
our body.
That was a major cause to whymy condition would sometimes
flare up and take a little whileto recover.
(10:53):
It was based on some of thefoods that I thought were
healthy and I continued to eatthem.
Dairy wasn't a big issue for meit's not like I'm lactose
intolerant or such but dairy wascreating specifically lactose,
creating this inflammatoryresponse.
Those that have asthma or anybreathing challenges, you'll
know that if you have any dairyit actually creates more mucus.
(11:14):
It impedes some of that qualityof breath, being able to just
take air into your lungs.
That's again just to give you acase in point, how some of
these foods, even though wethink they're healthy, in
unbalanced meals, orparticularly if we're lopsided
to eating a lot of our proteinfrom, say, dairy sources, these
(11:34):
are potential downfalls for us.
Think balanced, think creatingharmony between the foods.
It's not a matter of eating all, just one type, one way of
eating.
We are omnivores for a reason.
Number four you got to minimizestress.
Reduce stress is key.
Find your zen in meditation,deep breathing or a relaxing
(11:57):
hobby.
I'm a comic book collector.
Very relaxing for me, also verynostalgic and very nerdy.
I know I'm calling myself out,but think of that as an internal
chill pill.
Research from the University ofTexas shows high cortisol from
stress can literally tank yourtestosterone.
So find your peace and keepstress at bay.
(12:18):
It's like keeping your hormonalgarden free of weeds.
Number five soak up vitamin Dand sunlight whenever possible.
Bask in the sun for naturalvitamin D or supplement when the
sun's on a break.
It's like carrying a littlesunshine wherever you go.
Numerous health studies,including those from the
University of Texas, underlinethe importance of vitamin D for
(12:39):
maintaining your testosteronelevels.
It's like giving your hormonesa sunny boost.
And, in case you're not aware,vitamin D3 in particular is
something that I supplement withgreatly.
I live in Vancouver, canada.
The climate's just like SeattleWashington, just south of us by
about two hours.
It's a Pacific Northwest, we'reliterally a rain forest, and so
(13:00):
a lot of the year is quite grayand overcast and often rainy.
I get the snow too, but thesnow's in the mountains.
Okay, just for those that arelike oh, you live in Canada, it
must be covered in snow all thetime.
No, it's not All right, it'snot, it's just.
I'm not even going to go there.
But vitamin D3 is a greatsupplement.
In Canada, though, you can onlyget up to 1,000 IUs in a single
pill, where down in the Statesyou can get upwards to 5,000 IUs
(13:23):
in a single pill.
Interesting just how differentgovernments regulate things
differently.
So I often pick up my D3 fromthe States because I'm not going
to take eight pills a day.
You know, up here in Canada,where I can take one or two
usually, I'll often do 10,000IUs in a day, which some people
might think is really high.
But again, I was working withthe functional medicine
(13:44):
practitioner.
We determined that that was thelevel that I should take and it
had a real positive effect.
Within the first three months,and literally within the first
four weeks, I noticed a boost inmy mood.
But I was mass dosing thatstuff and you've got to keep in
mind vitamin D3 is a hormone.
As much as we think it's avitamin, it actually is a
hormone.
More on that, probably in afuture episode.
(14:04):
I've got some friends that areexperts when it comes to all
this stuff.
That might be a question weeven throw back out to Spencer
Coppin when he attends our showlater in the next couple of
months.
Number six moderate alcoholconsumption.
All right.
For those that know I don'tdrink, I haven't drank for over
14 years but that's a personalchoice that I made for my
lifestyle and it's worked in myfavor.
(14:25):
I'm not here to vilify alcoholand say don't drink, but do
recognize that moderate alcoholconsumption is important versus
overindulgement.
It's the overindulging thatcreates negative effects over
time.
So moderate alcohol intake iscrucial.
Enjoy a drink, but keep itoccasional.
Overindulgence can send yourtestosterone levels on a
downward spiral, says currentdrug abuse reviews.
(14:48):
Okay, it's about sipping forsatisfaction, not for excess,
aiming for a hormonalequilibrium, not a hormonal
roller coaster.
Just to paint some visuals foryou, number seven, this one's
important incorporate naturaltestosterone boosters and
supplementation.
Now please recognize that, as Imentioned some of these ideas
(15:12):
or strategies, you're alwaysgoing to want to consult with a
health professional first, workwith somebody a naturopath, a GP
, a functional medicinepractitioner that really has the
experience, wisdom andknowledge to help guide, because
it is very much subjective,based on what's going on
(15:33):
internally for the individual.
So there is a battery test thatyou're going to want to do to
really get a clear picture whereyou at and then they can
formulate a plan for you to getto where you want to get to.
But this idea of incorporatingnatural testosterone boosters
and supplements, it's basicallynature's pantry and science's
innovations, because they offersome great allies for your
hormonal health.
(15:53):
Foods like pomegranates,fortified cereals, oysters, are
nature's undercover agents inyour diet.
To bolster this, supplementslike DHEA can play a crucial
role.
Dhea is a naturally occurringhormone produced by your adrenal
glands, and it acts as aprecursor to testosterone.
So by supplementing with DHEA,you're essentially giving your
(16:16):
body the raw materials it needsto boost testosterone production
.
This is backed by research,like the study in the
intentional journal ofreproductive biomedicine, which
found that ginger can elevatetestosterone levels.
So think of natural boostersand DHEA supplements as your
hormonal health's special taskforce, working in tandem to keep
(16:37):
your levels optimal oroptimized.
And number eight I sort ofhinted at this in the last
question, or last tip, I shouldsay regular health checkups.
Keeping tabs on your healthwith regular checkups is like
giving your car a routineservice.
It's essential for smoothoperation.
The endocrine society'sclinical practice guidelines
(17:00):
recommend this for a reason it'snot just about today's health,
but maintaining a robusthormonal balance for the long
haul.
And that, my friends, wraps upanother Fit Tip Friday here on
the 2% Solution Podcast.
I'm Diamond Well, and it's beenan absolute pleasure diving into
the world of testosterone withyou today.
We've explored everything fromthe importance of quality sleep
(17:23):
and regular exercise to thepower of a balanced diet,
reducing stress and the benefitsof natural testosterone
boosters, including supplementslike DHEA.
Remember, fellas, it's not justabout the numbers.
It's about how you feel, howyou live and how you embrace
each day You're grappling withlow T or low testosterone.
(17:43):
Know that you're not alone andthere are many natural ways to
enhance your vitality.
Think of today's tips as yourtoolkit for rejuvenation.
Small changes, consistentlyapplied, can lead to significant
improvements.
So keep pushing, stay motivatedand never forget that your
health is your wealth.
If today's episode struck achord with you, I'd be
(18:04):
incredibly grateful if you couldhit that subscribe button,
share this episode with someonewho might benefit from it and
leave a review if you foundvalue in our discussion today.
Your support and feedback fuelthis journey.
We're on together and don'tforget, the 2% solution is your
go-to podcast for regular dosesof inspiration and practical
health tips.
(18:24):
Join us every Monday formotivation to kickstart your
week, tune in on Wednesdays fordynamic interviews with some
amazing guests and, of course,catch us every Friday for more
Fit Tip episodes that keep yourhealth journey exciting and
informed.
Stay tuned, stay motivated andlet's keep transforming our
lives, one small step at a time.
Until next time, keep striving,keep thriving and remember
(18:48):
every step forward is a steptoward achieving something
bigger and better than yourcurrent situation.
Stay healthy, stay happy andkeep chasing that 2% improvement
each and every day.
See you next time on the 2%solution, where we make every
step count towards a healthier,happier you.
Their health heroes and wellness wizards.
Welcome to tip Friday on the 2%solution podcast, where we mix
humor with our health hacks DaiManuel I'm , your jovial guide
in the quest for fitness andhealth, and today we're diving
into the world of testosterone.
This is the hero hormone formen and, yes, it's important for
ladies too.
So grab a healthy snack andlet's get the low down on
(00:25):
keeping our T levels more upbeatthan a caffeine fuel squirrel
and if you've ever seen acaffeine fuel squirrel, you'll
never forget it.
But you know, a little sign upbefore I get into today's
episode.
It was a number of years ago.
I was diagnosed with a chronicautoimmune disease and this
chronic autoimmune conditionscalled autoimmune neutropenia.
(00:46):
I know it sounds kind of weird,right?
Good luck trying to spell ittoo.
You know it came about, thisdiscovery, let's just put it
this way I did a Tough Mudder.
It was actually the first timethey were ever in Whistler, and
for those that know me and I'veoften shared on some of these
past episodes as well that I'mnot a runner at all Short
distances, sure.
Long distances, no, thank you.
(01:07):
And so you're probablywondering well, tough Mudder,
there's a marathon distance, andyou're absolutely right.
But the nice thing about it itgets broken up with all these
cool obstacles.
There's usually a bunch ofother people getting muddy,
getting cold, doing crazy stuffon those obstacles, and we just
have to get to each obstacle bydoing little short runs.
Well, some are longer thanothers.
But long and short of thisstory.
(01:28):
At that time when I did ToughMudder, when I finished it felt
great.
Remember getting back homeafterwards we were staying at a
friend's condo, had a shower, weall went down to the common
area, got in the hot tub and itwas interesting because I had
really bad chafing in my thighs,my inner thighs.
For those that also were aware,I'm a bigger dude, you know,
(01:51):
I'm 6'1", about 2.15", prettylean.
I've got a lot of muscle masson me and pretty boy bones.
To begin with too.
As such, I'm not really builtfor distance running.
My thighs got quite chafed andwhen I sat into the hot tub I
guess it's probably not a goodidea considering all the
bacteria that's often in hottubs.
(02:11):
Anyways, I got sick, really sickto the point where my body was
systemically shutting downLiterally just every little
aspect.
My temperature spiked would notcome down even when I gave
myself some medication, and sothe following morning we rushed
me to the emergency and I wasthen hospitalized for just over
(02:32):
a week and they had no idea whatthe hell was going on.
My immune system was literallycrashing.
I was going into systemic shockand Oregon failure was a really
big concern of theirs.
And to top it all off, it wasat St Paul's here in Vancouver,
which is a teaching hospital,because a lot of the various
educational programs here in BC,specifically in Vancouver, this
(02:55):
is the hospital where a lot ofthese students do their
practicums and so forth.
So I had this literally it waslike a train of hematologists or
hematologists to be makingtheir rounds, and so every day
was rather interesting to get anew group of students coming in,
all hypothesizing about whatwas going on in my body, and the
hematologists ordered somemajor blood work.
(03:17):
We found it had no neutrophilsand neutrophils just so.
You're all aware how thisimpacts you is when you have
healthy neutrophils.
You get a little scrape, youget a little viral infection or
bacterial infection.
You've got a line of defensethat can usually prevent that
from progressing into somethingworse.
I don't have that line ofdefense and if I do, it's
extremely weak, to the pointthat my body really isn't able
(03:40):
to defend itself against a, youknow, something like a panda,
something like a pandemic.
So I'm going to get a lot ofthose couple of years.
My hematologist is just a joke.
God, I should just live in abubble.
I'm like I can't do burpees ina bubble and but I realized I
didn't want to be a victim ofthis condition.
You know, we went through a lotof testing.
They were concerned that itmight have been a form of cancer
(04:01):
, particular type of bone cancer, because it was responding as
such.
But fortunately, when we gotthe news a couple of weeks later
, after all those tests cameback, including two bone marrow
biopsies would not wish those onanybody, by the way.
We found out that we have this,potentially this condition and
this is interesting for those inthe medical system.
(04:21):
I respect this there's a lot ofuncertainty.
We can't make you know.
Claims or diagnosis is whenthere might be other
possibilities that it'ssomething else.
But they got to a place wherethey were pretty sure that I had
this condition and it wasresponding to various forms of
treatment, one of which was avery aggressive drug, that's a
(04:43):
biologic.
It's an injection that I wouldtake subcutaneously under my
skin and it would then prompt mybone marrow to overproduce
neutrophils To the point wheremy body felt like I was going
through groin pains for 48 to 72hours.
Not pleasant at all, but it gotthose neutrophils to a high
enough level that my body wasable to do what needed to do To
get me back to healthy.
Ah, long and short of thiswhole preamble, I'm letting you
(05:08):
know Something also washappening with my testosterone
level as a result.
I mean not just testosterone butall my hormones.
But testosterone is the one,especially for a male.
You know, early 30s, you knowprime of my life relatively from
everybody's External view,extremely healthy and I was
doing all the right things.
And this is why the doctorsalso said die, you're a bit of
(05:28):
an enigma.
And if a doctor ever saysyou're an enigma, I don't think
it's usually a good thing.
At least I didn't take it assuch.
I had to Google it what enigmawas at that time, because I
didn't know what it meant, but Ithought it didn't sound very
good.
Long and short of it.
It basically I was a bit of amystery.
And you know we've been movingforward ever since then.
It's been in almost 10 years now, but those first couple years
(05:49):
are really tough because mytestosterone levels were that of
an 80 year old so figure thatout right in my Prime of my life
and yet my testosterone levelswere at the level of someone in
their 80s, a male in his 80s.
This had lots of negativeeffects on me, specifically in
the mental health, in the energyspace, and and it was tough
(06:10):
right, it was really tough.
Fortunately for me, I found awonderful Functional medicine
practitioner and his father, whowas not only an MD but also a
natural path, and the two ofthem the coppins that coppin
health really helped write myshit.
It was a two-year protocol thatwe put me on that included
supplements, a little bit ofMild HGH Microdosing as well,
(06:33):
which is human growth hormone aswell as they started taking a
couple other supplements thatalso supported my testosterone
Getting to a better level.
But basically we did the fullgamma of testing to figure out
when was I at and where did Iwant to get to and what is that
potential?
Awesome.
And, by the way, spencer coppinwill be a guest on a future
episode, so I'm gonna actuallyhave him on to talk about his
(06:55):
methods, also talk deep on someof the subjects that I'll be
sharing with you, especiallyaround some of these lifestyle
choices and other methods forimproving hormonal health.
You know cuz he's a very goodexpert in that space, so he can
add a lot more to this andexplain a bit better of how he
was able to help me get back tonot only a Thriving level of
testosterone but also been ableto maintain it all these years
(07:17):
in spite of dealing with thechronic autoimmune condition.
So Nice preamble, huh?
So let's get into this today,right?
Because first up, you'reprobably wondering what the heck
is testosterone?
I mean, think a bit of this wayit's.
It's basically the gym buff ofhormones flexing its muscles in
men's bodies and, yes, it makescameos in women's bodies too.
(07:38):
But it is the unsung herobehind muscles, bones and
basically the oomph in your stepon the day-to-day.
It's also the maestroorchestrating your mood.
So if you're feeling like agrumpy cat, your T levels might
be singing the blues.
But here's the plot twist asmen age, our testosterone
decides to take a lazy riverride, dipping about 1% each year
(07:59):
post age 30.
It's like our home ones hittingthis news button.
But don't worry, we're notdoing become grumpy old men
quite yet.
But let's talk turkey, or ratherhow to keep your testosterone
levels strutting like a peacock.
Here are eight natural ways tokeep your tea in tip top shape.
And, trust me, they're easierthan folding a fitted bed sheet.
And those guys out there, youknow what I'm talking about.
(08:21):
Kristi, my wife can test tothis my efforts.
When I get that out of thedryer, I roll it up into a tight
ball and I just throw it in thetop of the closet.
I don't even try to fold thosefidget sheets in where I just
don't know how.
So I refuse to invest any timein it.
But no, testosterone is notjust a buzzword from fitness
mags.
It's literally a crucialhormone for men's health, and as
(08:44):
we age, our tea levels tend totake a bit of a dive.
But don't worry, there arenatural, scientifically backed
ways to help maintain thoselevels, number one being embrace
quality sleep.
Let's talk about sleep.
It's more than just closingyour eyes.
It's about quality rest.
Think of it as your body'snightly reboot, similar to
charging your phone.
I mean, you wouldn't settle fora half charged phone, so why do
(09:07):
the same with your sleep?
Here's a wake up call from theUniversity of Chicago man who
skimped on sleep getting lessthan five hours a night for a
week had a significant dip intestosterone levels.
So make sleep your cherishedcompanion, respected, enjoy it
and prioritize it.
Number two incorporate regularexercise.
(09:27):
I mean I'm sounding like abroken record now, but exercise
is your body's wake up call.
Using strength training withHIIT training, which is high
intensity interval training,keeps things exciting, but
remember, overtraining is likespam mail to your body it's
unnecessary and usuallyoverwhelming.
The European Journal of AppliedPhysiology backs this up,
(09:48):
showing that regular workouts,particularly weightlifting,
boosts testosterone as yourbody's way of flexing its
hormonal muscles.
So keep it active, but yetbalanced.
Number three opt for a balanceddiet.
I mean literally, your plate isyour palate for hormonal health
.
A blend of lean proteins,healthy fats and complex
(10:10):
carbohydrates think eggs,avocados, quinoa it's like a
symphony for your hormones.
The Journal of NeuroInformationhighlights how such a diet
positively impacts hormonelevels.
It's about making each meal aharmonious melody that keeps
your body dancing to the righttune.
I can literally attest to this.
That was a big part of thestrategy that helped me bounce
(10:31):
back and especially to see mytestosterone levels soar,
because my nutritionary choiceswere all geared towards
decreasing my body'sinflammation.
For those that know, too muchinflammation not a good thing in
our body.
That was a major cause to whymy condition would sometimes
flare up and take a little whileto recover.
(10:53):
It was based on some of thefoods that I thought were
healthy and I continued to eatthem.
Dairy wasn't a big issue for meit's not like I'm lactose
intolerant or such but dairy wascreating specifically lactose,
creating this inflammatoryresponse.
Those that have asthma or anybreathing challenges, you'll
know that if you have any dairyit actually creates more mucus.
(11:14):
It impedes some of that qualityof breath, being able to just
take air into your lungs.
That's again just to give you acase in point, how some of
these foods, even though wethink they're healthy, in
unbalanced meals, orparticularly if we're lopsided
to eating a lot of our proteinfrom, say, dairy sources, these
(11:34):
are potential downfalls for us.
Think balanced, think creatingharmony between the foods.
It's not a matter of eating all, just one type, one way of
eating.
We are omnivores for a reason.
Number four you got to minimizestress.
Reduce stress is key.
Find your zen in meditation,deep breathing or a relaxing
(11:57):
hobby.
I'm a comic book collector.
Very relaxing for me, also verynostalgic and very nerdy.
I know I'm calling myself out,but think of that as an internal
chill pill.
Research from the University ofTexas shows high cortisol from
stress can literally tank yourtestosterone.
So find your peace and keepstress at bay.
(12:18):
It's like keeping your hormonalgarden free of weeds.
Number five soak up vitamin Dand sunlight whenever possible.
Bask in the sun for naturalvitamin D or supplement when the
sun's on a break.
It's like carrying a littlesunshine wherever you go.
Numerous health studies,including those from the
University of Texas, underlinethe importance of vitamin D for
(12:39):
maintaining your testosteronelevels.
It's like giving your hormonesa sunny boost.
And, in case you're not aware,vitamin D3 in particular is
something that I supplement withgreatly.
I live in Vancouver, canada.
The climate's just like SeattleWashington, just south of us by
about two hours.
It's a Pacific Northwest, we'reliterally a rain forest, and so
(13:00):
a lot of the year is quite grayand overcast and often rainy.
I get the snow too, but thesnow's in the mountains.
Okay, just for those that arelike oh, you live in Canada, it
must be covered in snow all thetime.
No, it's not All right, it'snot, it's just.
I'm not even going to go there.
But vitamin D3 is a greatsupplement.
In Canada, though, you can onlyget up to 1,000 IUs in a single
pill, where down in the Statesyou can get upwards to 5,000 IUs
(13:23):
in a single pill.
Interesting just how differentgovernments regulate things
differently.
So I often pick up my D3 fromthe States because I'm not going
to take eight pills a day.
You know, up here in Canada,where I can take one or two
usually, I'll often do 10,000IUs in a day, which some people
might think is really high.
But again, I was working withthe functional medicine
(13:44):
practitioner.
We determined that that was thelevel that I should take and it
had a real positive effect.
Within the first three months,and literally within the first
four weeks, I noticed a boost inmy mood.
But I was mass dosing thatstuff and you've got to keep in
mind vitamin D3 is a hormone.
As much as we think it's avitamin, it actually is a
hormone.
More on that, probably in afuture episode.
(14:04):
I've got some friends that areexperts when it comes to all
this stuff.
That might be a question weeven throw back out to Spencer
Coppin when he attends our showlater in the next couple of
months.
Number six moderate alcoholconsumption.
All right.
For those that know I don'tdrink, I haven't drank for over
14 years but that's a personalchoice that I made for my
lifestyle and it's worked in myfavor.
(14:25):
I'm not here to vilify alcoholand say don't drink, but do
recognize that moderate alcoholconsumption is important versus
overindulgement.
It's the overindulging thatcreates negative effects over
time.
So moderate alcohol intake iscrucial.
Enjoy a drink, but keep itoccasional.
Overindulgence can send yourtestosterone levels on a
downward spiral, says currentdrug abuse reviews.
(14:48):
Okay, it's about sipping forsatisfaction, not for excess,
aiming for a hormonalequilibrium, not a hormonal
roller coaster.
Just to paint some visuals foryou, number seven, this one's
important incorporate naturaltestosterone boosters and
supplementation.
Now please recognize that, as Imentioned some of these ideas
(15:12):
or strategies, you're alwaysgoing to want to consult with a
health professional first, workwith somebody a naturopath, a GP
, a functional medicinepractitioner that really has the
experience, wisdom andknowledge to help guide, because
it is very much subjective,based on what's going on
(15:33):
internally for the individual.
So there is a battery test thatyou're going to want to do to
really get a clear picture whereyou at and then they can
formulate a plan for you to getto where you want to get to.
But this idea of incorporatingnatural testosterone boosters
and supplements, it's basicallynature's pantry and science's
innovations, because they offersome great allies for your
hormonal health.
(15:53):
Foods like pomegranates,fortified cereals, oysters, are
nature's undercover agents inyour diet.
To bolster this, supplementslike DHEA can play a crucial
role.
Dhea is a naturally occurringhormone produced by your adrenal
glands, and it acts as aprecursor to testosterone.
So by supplementing with DHEA,you're essentially giving your
(16:16):
body the raw materials it needsto boost testosterone production
.
This is backed by research,like the study in the
intentional journal ofreproductive biomedicine, which
found that ginger can elevatetestosterone levels.
So think of natural boostersand DHEA supplements as your
hormonal health's special taskforce, working in tandem to keep
(16:37):
your levels optimal oroptimized.
And number eight I sort ofhinted at this in the last
question, or last tip, I shouldsay regular health checkups.
Keeping tabs on your healthwith regular checkups is like
giving your car a routineservice.
It's essential for smoothoperation.
The endocrine society'sclinical practice guidelines
(17:00):
recommend this for a reason it'snot just about today's health,
but maintaining a robusthormonal balance for the long
haul.
And that, my friends, wraps upanother Fit Tip Friday here on
the 2% Solution Podcast.
I'm Diamond Well, and it's beenan absolute pleasure diving into
the world of testosterone withyou today.
We've explored everything fromthe importance of quality sleep
(17:23):
and regular exercise to thepower of a balanced diet,
reducing stress and the benefitsof natural testosterone
boosters, including supplementslike DHEA.
Remember, fellas, it's not justabout the numbers.
It's about how you feel, howyou live and how you embrace
each day You're grappling withlow T or low testosterone.
(17:43):
Know that you're not alone andthere are many natural ways to
enhance your vitality.
Think of today's tips as yourtoolkit for rejuvenation.
Small changes, consistentlyapplied, can lead to significant
improvements.
So keep pushing, stay motivatedand never forget that your
health is your wealth.
If today's episode struck achord with you, I'd be
(18:04):
incredibly grateful if you couldhit that subscribe button,
share this episode with someonewho might benefit from it and
leave a review if you foundvalue in our discussion today.
Your support and feedback fuelthis journey.
We're on together and don'tforget, the 2% solution is your
go-to podcast for regular dosesof inspiration and practical
health tips.
(18:24):
Join us every Monday formotivation to kickstart your
week, tune in on Wednesdays fordynamic interviews with some
amazing guests and, of course,catch us every Friday for more
Fit Tip episodes that keep yourhealth journey exciting and
informed.
Stay tuned, stay motivated andlet's keep transforming our
lives, one small step at a time.
Until next time, keep striving,keep thriving and remember
(18:48):
every step forward is a steptoward achieving something
bigger and better than yourcurrent situation.
Stay healthy, stay happy andkeep chasing that 2% improvement
each and every day.
See you next time on the 2%solution, where we make every
step count towards a healthier,happier you.
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