What is the content of male hormone health guidance?

The core logic of male hormone health guidance is to "assess first, then intervene, prioritizing life adjustment, and supplementing/medical means as a base." It covers the four core directions of indicator interpretation, lifestyle adjustment, supplement selection, and clinical intervention. It is not just "testosterone supplementation" as everyone thinks.

I met a 32-year-old Internet programmer a while ago. He worked overtime until after 12 o'clock for more than half a year. He always felt tired, unmotivated, and lost muscle during exercise. I checked online and found that his testosterone was low. I bought hundreds of yuan of internet celebrity testicle-stimulating supplements and took them for a month, but it had no effect. Yes, when he came to ask me, I first asked him to check six sex hormones, and the result was that the total testosterone was only 278ng/dL. The normal level of young and middle-aged men is generally above 350ng/dL. His test was indeed low, but there was no need to take supplements as soon as he started.

Many people directly attribute symptoms of fatigue, hair loss, and decreased sexual desire to hormonal problems. In fact, academic circles have different views. Some studies believe that 90% of such non-specific symptoms are first related to staying up late for a long time, excessive stress, and irregular diet. They cannot be directly equated with low testosterone. Therefore, the first step in guidance is always to make an objective assessment. Just like when you go to refuel, you must first check whether the gas tank is really empty. If you fill up half a tank of gas, it will overflow and cause trouble everywhere. It is generally recommended to check six items of sex hormones on an empty stomach, focusing on the three indicators of total testosterone, free testosterone, and estradiol. There is no need to check messy niche items.

Don’t panic if your indicators are indeed found to be low. Most people don’t need to take medicine or supplements. They can return to normal levels by adjusting their lifestyle in 3 months. Don’t believe what is said on the Internet that cutting out carbohydrates can increase testosterone. Many studies have confirmed that long-term very low-carb diets will increase cortisol and suppress testosterone secretion. In fact, you only need to control the intake of refined sugar, milk tea, and cakes. Instead, eat more high-quality fats, such as avocados and nuts. , deep-sea fish, after all, the synthesis of testosterone requires the participation of cholesterol. I used to know a 28-year-old fitness blogger. In order to improve his body fat for competitions, he ate boiled chicken breasts and green vegetables for half a year. His body fat dropped to 7%. As a result, his testosterone dropped by nearly half when he was reexamined. It was due to a long-term lack of fat.

There is also controversy about exercise. Some people say that heavy strength training is effective in promoting testicles, while others say that overtraining can suppress testosterone. In fact, ordinary fitness enthusiasts can practice for 45-60 minutes each time, and moderate strength training four times a week is enough. If you train more on the lower limbs, the testicle-stimulating effect is much better than just focusing on the upper limbs. If you spend two hours in the gym every day, cortisol will explode and the gain will outweigh the gain. The most easily overlooked thing is sleep. The first 3 hours of deep sleep are the peak period of testosterone secretion. If you stay up until 3 o'clock every day to go to bed, it is equivalent to directly cutting off the prime time for testosterone synthesis. No matter how many supplements you take, you can't fill this hole.

If you have conscientiously adjusted your lifestyle for 3 months, and the reexamination indicators still have not improved, and there are obvious symptoms of discomfort, then consider supplements or medical intervention. Ordinary zinc, magnesium, and vitamin D are all proven by evidence to be able to help increase testosterone levels, and they are not expensive. Don't buy the "testicle-boosting magic pills" from Internet celebrities that cost hundreds of dollars. Many of them contain banned ingredients, and eating them will inhibit your own testosterone secretion. If the indicator is extremely low and lifestyle and supplements are useless, go to the men's department or endocrinology department of a regular hospital to evaluate whether to do testosterone replacement therapy. Don't just buy medicines on your own. Wrong dosage can easily induce hair loss, prostate abnormalities and other problems.

By the way, there is no need to regard testosterone levels as some "masculine charm indicator". Everyone's basic level is different. As long as it is within the normal range and you have no uncomfortable symptoms, it is completely fine. Blindly pursuing ultra-high levels of testosterone will bring extra burden to the body.