Struggling with low testosterone? Here are natural and effective ways to boost it — no supplements needed.
💪 Progressive strength training with compound lifts like squats, deadlifts, and presses gives your body a reason to produce more testosterone. If you’ve been using the same weight for a while, it’s time to level up.
😴 Quality sleep is crucial. Aim for 7–8 hours of deep rest. Poor sleep throws your hormones off and affects energy, cravings, and recovery.
🥑 Balanced nutrition matters. Focus on whole foods, healthy fats (like eggs, fish, olive oil), and lean protein. Track your intake and aim for at least 30% of your calories from protein.
☀️ Get outside daily. Sunlight boosts vitamin D, which is key for testosterone. Even a 20-minute walk helps.
🧠 Manage stress. High cortisol = low testosterone. Use walking, breathing, or a hobby to lower stress levels.
🔥 Lower body fat. Higher fat = higher estrogen. Aim for ~15% body fat for men.
🍷 Watch alcohol intake. Even small amounts can affect sleep, training, and hormone levels.
Score yourself 1–10 in each area and focus on your lowest score. That’s where your biggest opportunity lies!
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00:00 – Intro
"How to Boost Testosterone Naturally – No Supplements"
00:24 – Self-Assessment Tip
"Score yourself 1–10 in each area"
00:46 – Tip 1: Strength Training
"Lift weights consistently & focus on compound movements"
02:00 – Tip 2: Quality Sleep
"7–8 hours of deep, uninterrupted rest is key"
03:14 – Tip 3: Balanced Nutrition
"Prioritize whole foods, healthy fats, and protein"
04:41 – Tip 4: Daily Sunlight
"Vitamin D from sunlight directly supports testosterone"
05:49 – Tip 5: Stress Management
"Lower cortisol through walking, hobbies, and boundaries"
07:26 – Tip 6: Body Fat Levels
"High body fat = higher estrogen; aim for 15%"
09:27 – Tip 7: Track Nutrition
"Even experienced coaches track during a cut"
09:37 – Tip 8: Reduce Alcohol
"Alcohol affects sleep, recovery, and food choices"
10:55 – Final Tip: Focus on Your Lowest Score
"Your weakest area is your biggest opportunity"
11:10 – Outro & Call to Action
"Let me know if this helped and drop your questions"
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health and fitness information and is meant for educational purposes only. Please know that performing any exercise or programme is solely at your own risk.
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In this video, Dr. Doug Lucas discusses the implications of testosterone replacement therapy, particularly focusing on the findings from the TRAVERSE Trial, which examined cardiovascular risks associated with testosterone in men. He highlights the differences in treatment and risk perception between men and women, the importance of understanding prostate health in relation to testosterone, and the various methods of administering testosterone therapy. The conversation emphasizes the need for a nuanced understanding of hormone therapy and its effects on both genders.
*STUDIES*
https://www.nejm.org/doi/full/10.1056/NEJMoa2215025
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🦴⚡️ *SIGN UP FOR MY FREE MASTERCLASS USING THE LINK BELOW!*
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Masterclass details: Hosted by Doug Lucas, DO, Board Certified Orthopedic Surgeon and Anti-Aging Specialist, you'll gain insight into the lifestyle, nutrition, testing, and medical solutions for Osteoporosis management and yes, possibly, even reversal.
💻⚡️ *OSTEOCOLLECTIVE:*
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I would be grateful if you could consider sharing your thoughts by leaving a review once you've had a chance to read it. Your feedback can inspire others on their own path to bone health excellence.
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This channel is focused on Bones, Hormones, and Healthspan to help midlife women and beyond aim for optimal, not average, and reignite their spark!
The videos on this channel will be focused around helping women navigate healthspan and longevity through the lens of osteoporosis, perimenopause, and menopause. When it comes to osteoporosis and menopause providers and educators often get tunnel vision and your symptoms might get better, but if you don't keep longevity in mind, symptom improvement may come at the expense of heart and brain health.
Subscribe and follow along as Dr. Doug Lucas explores the research and clinical applications surrounding women's health.
*ABOUT DR. DOUG LUCAS*
Dr. Doug Lucas: Owner/founder of Optimal Bone Health and Optimal Human Health. My team and I work together to create custom bone optimization plans for individuals based around supplements, hormone optimization, peptides and more in order to increase bone health and longevity!
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*Watch and Enjoy! Dr. Doug Lucas Key Moments in this Episode*
=========================
Chapters
00:00 Understanding Testosterone and Heart Health
02:53 The TRAVERSE Trial: Key Findings
06:04 Comparing Risks: Testosterone vs. Women's Health Initiative
08:58 Prostate Health and Testosterone Therapy
11:48 Testosterone Therapy for Women: Risks and Benefits
15:04 Administration Methods for Testosterone Therapy
The Shocking Habit Destroying Your Sexual Health Fix It Now Men Short
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Gummies for ED Reviews: Business Applications and Effectiveness
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Disclaimer:
The information provided in this video is for general informational purposes only and is not intended as medical advice. It should not be used to diagnose, treat, cure, or prevent any medical condition. Always consult with a qualified healthcare professional before making any changes to your healthcare regimen. The content creator is not a healthcare professional, and this video does not establish a doctor-patient relationship. The use of any information provided in this video is solely at your own risk.\"
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