Revolutionize Your TESTOSTERONE Naturally: The SLEEP Hack Everyone Overlooks
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- čas přidán 12. 10. 2023
- 🌅 Rise and shine! Dr. J is back with crucial insights on testosterone optimization, focusing on a biohack that most people overlook - SLEEP! Testosterone is a powerhouse hormone that influences energy, strength, mental clarity, and overall well-being. Ready to delve into the most important lifestyle change that can enhance your testosterone naturally? Let's get started!
🔄 Recap: Understanding Testosterone
Testosterone impacts energy, muscle mass, bone density, libido, and mental performance.
Optimal testosterone levels are key to a fulfilling and healthy life at any age.
🔍 Importance of Proper Testing: Dr. J emphasizes the significance of understanding optimal testosterone ranges and proper assessment through lab tests. If you haven't explored this yet, check out his previous videos for a comprehensive understanding.
😴 The Sleep - Testosterone Connection:
Sleep is the Lynchpin: Unveiling the critical role sleep plays in testosterone production. The majority of testosterone release occurs during deep and REM sleep stages, emphasizing the importance of testing testosterone levels in the morning.
Repair and Recovery: Testosterone works alongside growth hormone and BDNF during sleep cycles to repair tissues, aiding adaptation to daily stressors.
💤 Sleep Deprivation Impact:
Even a single night of poor sleep can reduce testosterone production by up to 15%, compounding over time.
15% of the population is estimated to be sleep deprived, negatively affecting testosterone levels.
🛌 Optimal Sleep Requirements:
While optimal sleep varies, evidence suggests that men sleeping 5 hours or less per night may experience up to a 15% reduction in testosterone production.
Dr. J recommends a minimum of 6 hours of actual sleep time, including at least 1.5 hours of REM and 1 hour of deep sleep.
Utilize biofeedback tools and sleep monitors for accurate tracking.
🚀 First Steps to Optimize Sleep:
Prioritize Sleep: Make it a non-negotiable part of your daily routine, viewing it as the basis for your overall well-being.
Consistent Sleep Windows: Aim for 7-9 hours within consistent sleep and wake windows to establish routine.
Create a Relaxing Routine: Wind down with minimal artificial light, mindfulness activities, and screen-free time at least 1 hour before bedtime.
Dietary Considerations: Avoid stimulants, caffeine, and alcohol later in the day. Ensure a protein-rich dinner about 3 hours before bedtime.
🌟 Transform Your Life: Dr. J concludes by highlighting the transformative power of optimizing sleep for testosterone levels. Prioritizing sleep may seem simple, but it's the game-changer most people miss.
👨⚕️ Have Questions? Drop your queries in the comments, and don't forget to smash that subscribe button for more insights into optimizing healthspan, boosting testosterone naturally, and unleashing your awesomeness. Dr. J signing off, wishing you peace and optimal health! #SleepOptimization #TestosteroneBoost #HealthyLiving #SubscribeForWellness
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Dr. Jason Marr, BScH, COC, ND
Naturopathic Doctor, Performance & Productivity Coach
Vancouver, BC, Canada
evokelife.co
#testosterone #trt #burnout #performance #productivity #menshealth #sleep #bdnf #gh #growthhormone #hgh #deepsleep #rem #remsleep #healthspan #lifespan #longevity #productivitycoach #productivityhabits #productivitytips #productivityhacks #productivity #lowT
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Finally, adoctor that talk about this! thank you so much. I can not wait untill you have a million followers
Wow thanks for the high five!!
excellent advice, thank you Dr. J. I've been following my HRV and other metrics for 5-6 yrs.
I am really deep into HRV data - love unpacking this stuff! What device do you use to track it?
@@drjmarr In the morning I use Polar H10 chest strap and after workouts. Throughout tha day I use Apple watch. I think the best time for evaluating the daily readiness would require taking the reading while in deep sleep in the morning, during the last sleep cycle before waking up. Since I can't do that optimally, I'm relying on lots of readings and analysing the data
Hey Doc, I work shift work and have for the last 20 years. 6 weeks nights then 6 weeks days. I checking testosterone when is the best time and anything for sleep cycles on shift work to improve natural results.
I do rotating shift work. So am i basically screwed?
So hard to sleep well with low t. It's a vicious cycle. Low sleep lowers t and low t makes good sleep hard
So true.
Just found your talks, i like your approach on it. Currently trying to correct some levels that are low. Had bloodwork done last month
Total T 320
Estradiol 18
SHBG 30
DHEA 150
Both Dr's offered/recommend trt and the 2nd opinion the same but said to try a DHEA supplement which seems like a gamble to me. I really would like to correct things naturally im 42 and have also done physical work and worked out and ate somewhat clean whole foods. In the last month I've implamented magnesium citrate and ashwaganda and zinc. Would appreciate your thoughts on the DHEA and what would be the best approach to optimize those numbers. Thank you sir!
Might want to check out my video on different forms of magnesium; citrate is kinda meh for most uses and there may be a better form for you. Total T looks suboptimal for your age and SHBG is good so there's room for increases in Tt. Ashwagandha and zinc are good calls. If there are no other health concerns and your docs have ruled out other contributing issues, DHEA or something like fenugreek to boost T would not be unreasonable as a first line. TRT does kill endogenous T production and it can be a pain to restart, so if I can get good results from non-exogenous T I would go that route first. That's just my approach though, it's important to have this convo w your docs to understand potential risks and likelihood of benefit for the various options for you as a unique case. I shoukd be publishing my next video on T boosting supplements shortly here. Stay tuned.
Thanks for the kind words!!
@drjmarr thanks for the quick reply/advice! I'll check out the magnesium video and look into possible better options. Good to hear that you think the shbg # is good and that total t improvement. Maybe I'll check out the fenugreek. I've tried tongkat ali for a week or so in the past month and it made me fatigued/lethargic brain fog, so I stopped wasn't sure what to make of that being adverse effect. Any thoughts on that ?
@@danielkunz2393 I have seen minimal good results with tongkat ali so far tbh. Tribulus and Fenugreek have worked well as herbal options in my practice over 15 years though. Especially with Ashwagandha.
High doc could I get your opinion on my labs
TT 18 nmol/l
FT 0.24 nmol/l
Shbg 62 nmol/l
Oestradiol 58 nmol/l
Trying to find out as much as possible as my symptoms are the same as low t, low e2 ans high shbg
What about the time before midnight that you get to sleep? Does that impact the quality of sleep, which translates to optimal hormone levels?
I'm in my late 20s and I've always had 8 hours of sleep but they were the wrong 8 hours. Such as 2 am to 10 am or 1 am to 9 am. My testosterone isn't optimal. It's in the 400s when it should be in the 700s for my age
Good question. So, routine and consistency matters more than the "right" hours, but generally, humans do get better deep sleep early in their sleep cycles, and more when it's before midnight. That's just how we're built around our sun and moon cycles (yes, that's a thing, even for men). So ideally you should be using a tool to track your sleep stages. Also, assuming you're reporting your total testosterone, you need to get your other hormones tested as per my other videos before drawing conclusions!
😥 Promo SM
Huh?
This could had been a 3 minute video. How many times are you gonna repeat yourself?
If your videos are like thisnone I AM UNSUBSCRIBING
Cool. See ya later.