5 Lifestyle Changes to Make Before TRT (Testosterone Replacement Therapy)
By Clark Bartram
Hey there, it's your buddy Clark Bartram, and today, I want to set the record straight. Contrary to what you might have heard on the internet or from some of those keyboard warriors we lovingly refer to as trolls, I am not on TRT. Yep, that's right, no testosterone replacement therapy for this guy. Today, I'm here to share with you why you might not need TRT as soon as you think and how you can naturally boost your testosterone levels.
I've been in the fitness industry for well over three decades, approaching four now, and I've maintained consistency with workouts and healthy habits throughout my entire life. I've graced the covers of hundreds of magazines, starred in numerous ad campaigns, and written countless articles. Why am I telling you this? Not to brag, but to show you that what I'm about to share with you is not just theory; it's the result of decades of dedication to my physique. At the age of 60, I'm living proof that you can achieve your fitness goals without jumping on the TRT (Testosterone Replacement Therapy) or HRT (Hormone Replacement Therapy) bandwagon.
I've had countless men approach me over the years, saying things like, "Clark, I don't want to be doing these shots for the rest of my life," or, "This isn't working the way my friend said it would." See, once you start down the path of TRT – injections, creams, or pellets – it can be challenging to get off that roller coaster. And I'm here to tell you that there's a better way, a more sustainable approach.
So today, I'm going to share with you five simple lifestyle modifications that can help you naturally boost your testosterone levels and delay that decision to go on TRT. These aren't groundbreaking hacks or cutting-edge biohacks; they're just common-sense practices that anyone can incorporate into their life.
5 Lifestyle Changes to Make Before Trying TRT
#1 - Lose Weight
If you're carrying extra pounds, it's time to shed them. Did you know that three-quarters of men in the United States are obese? Losing weight not only makes you look and feel better, but it can also help kickstart your journey towards better health and higher testosterone levels. TRT won't help you lose weight, but the decision to improve your lifestyle might.
#2 - Exercise Regularly
The exercises you do don't need to change drastically as you age. A bench press is still a bench press, a squat is still a squat, and a bicep curl is still a bicep curl. The key is not to overexert yourself or obsess over what others are doing. Focus on compound exercises that engage multiple joints, as these can have a positive impact on your metabolic and hormonal health.
#3 - Focus on Proper Nutrition
Take a look at what you're eating. Is it full of processed, packaged foods with a laundry list of ingredients? How far is your food from its natural state? Opt for whole foods, organic when possible, and be mindful of your consumption. Chew your food slowly and consciously.
#4 - Get Great Sleep
Having a consistent bedtime and wake-up time can significantly improve your sleep quality. Your sleep cycles operate in 90-minute increments, so don't worry if you wake up in the middle of the night. Tracking your sleep with a device like an Oura ring or Apple Watch can help you ensure you're getting quality rest.
#5 - Avoid Endocrine Disruptors
Endocrine disruptors are chemicals found in everyday products, from cleaning supplies to personal care items. Take a look at the products in your home and ditch those that contain harmful chemicals. Even your toothpaste, which you swallow throughout your lifetime, can be loaded with toxins.
The bottom line is, you can achieve incredible changes in your physique and well-being without resorting to TRT. Age is not the only determining factor for making that decision. You don't have to be an "average guy" who ignores these fundamental lifestyle modifications. Start with losing weight, regular exercise, proper nutrition, quality sleep, and reducing exposure to endocrine disruptors.
I'm living proof that this approach works, and it's entirely possible for you to have your own transformation. You don't have to settle for aging poorly or accepting that you'll inevitably need TRT. So, let's make it a great day, and remember, you have the power to shape your health and fitness journey naturally.
Take a look at what you're eating. Is it full of processed, packaged foods with a laundry list of ingredients? How far is your food from its natural state? Opt for whole foods, organic when possible, and be mindful of your consumption. Chew your food slowly and consciously.
Looking for supplements to help you boost testosterone levels or optimize your hormone levels in midlife naturally? Here are Natalie and my go-to’s (specifically the Hormone or Complete Packs) - we never miss a day!
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