Low Testosterone (Andropause)

Adequate healthy fats (testosterone made from cholesterol - eggs, grass-fed meat, avocado, olive oil, coconut oil), zinc-rich foods (oysters, red meat, pumpkin seeds), adequate protein, cruciferous vegetables (DIM for estrogen metabolism), limit sugar and refined carbs (insulin resistance lowers testosterone), avoid soy in excess (phytoestrogens), limit alcohol (toxic to Leydig cells which produce testosterone), organic foods (avoid pesticide endocrine disruptors), adequate calories (severe calorie restriction lowers testosterone).

Lose excess weight if overweight (most important intervention - fat produces estrogen and lowers testosterone), resistance training 3-4x/week (proven to boost testosterone), high-intensity interval training (HIIT), adequate sleep 7-9 hours (testosterone produced during sleep), stress management (chronic stress and cortisol suppress testosterone), avoid excessive endurance exercise (marathon running lowers testosterone), reduce toxin exposure (plastics, pesticides), avoid excess alcohol, optimize thyroid and adrenal function, consider testosterone replacement if lifestyle optimization insufficient and levels consistently low.