Overcoming The Testosterone Decline

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Foundations First

Patrick Denard

8 episodes

1 week ago

Evidence-based insights on how simple lifestyle changes can transform your health. We break down the latest research on exercise, nutrition, and wellness into practical strategies for longer, healthier living. Join us as we translate complex studies into actionable steps that fit your busy life, revealing the surprising impact that small, consistent habits can have on longevity, metabolism, and mental wellbeing.

Health & Fitness

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Health & Fitness

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Overcoming The Testosterone Decline

Foundations First

17 minutes 21 seconds

7 months ago

Overcoming The Testosterone Decline

Overcoming The Testosterone Decline | Dr. Patrick Denard

In this essential episode, orthopedic surgeon Dr. Patrick Denard tackles the critical issue of declining testosterone levels in men as they age. Discover the shocking statistics from the Baltimore Study of Aging, showing testosterone drops by 9% in your 50s, accelerating to a staggering 91% decline by your 80s. Learn why this matters for your mood, muscle mass, and sex drive.

Dr. Denard reveals three evidence-based strategies to maintain healthy testosterone levels without immediately resorting to hormone therapy:

- Why resistance training must be at 70-100% of your max to boost testosterone by 25%

- The optimal sleep window (between 6-8 hours) for maximum testosterone production

- How diet affects your levels and why intermittent fasting might be lowering yours

With compelling research showing higher testosterone levels are associated with a 40% reduction in cardiac risk, this information is vital for every man looking to maintain energy, strength and vitality throughout life.

TIMESTAMPS:

00:00:00 Introduction to testosterone decline

00:02:08 The critical role of testosterone

00:04:29 Strategy #1: Strength training approach

00:07:52 Strategy #2: Sleep optimization

00:09:03 Strategy #3: Diet considerations

00:15:50 Key takeaways for optimal health

STUDIES CITED:

- Baltimore Study of Aging (Johns Hopkins) PMID: 11158037

- Resistance exercise testosterone increase study PMID: 15831061

- Testosterone exercise response timing study PMID: 21058750

- 2024 Sleep study (8,748 patients) PMID: 37452666

- Intermittent fasting testosterone effects PMID: 35684143

- Plant-based diet testosterone impact PMID: 38116769

- 2025 National Health and Nutrition Examination Survey PMID: 39756885

SPONSOR: Complete Surgical Nutrition

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