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Unlock the Key to Energy, Strength, and Vitality: The Surprising Link Between Blood Sugar and Testosterone

Are you feeling tired, unmotivated, or struggling to keep your waistline in check? If you're a man over 45, these challenges might be more than just part of "getting older." In fact, the hidden culprit could be lurking in plain sight: your blood sugar.

In this article, we’ll uncover the fascinating connection between blood sugar levels and testosterone—a vital hormone that plays a central role in your energy, strength, and overall health. You’ll also discover practical, science-backed steps to break the cycle of low testosterone and high blood sugar, empowering you to reclaim your vitality.

This isn’t just about managing numbers—it’s about living a life filled with energy, mental clarity, and confidence. Dive in, share it with a friend, and let’s redefine what it means to age well.

The Hidden Connection Between Blood Sugar and Testosterone: Why It Matters for Men Over 45

As a functional nutrition specialist with over 20 years of experience working with men's health, I've observed a concerning pattern: many men over 45 struggle with low energy, decreased libido, and stubborn weight gain without realizing these symptoms often share a common root cause – blood sugar imbalance. While most people associate blood sugar problems primarily with diabetes risk, the impact on testosterone levels – and subsequently, overall well-being – often goes unrecognized.

Understanding the Blood Sugar-Testosterone Connection

When blood sugar levels consistently run high, your body becomes less sensitive to insulin, the hormone responsible for managing glucose in your bloodstream. This condition, known as insulin resistance, triggers a cascade of hormonal disruptions that directly impact testosterone production. Think of insulin as a messenger in your body – when it can't effectively deliver its message, other hormonal systems, including testosterone production, begin to falter.

The Visceral Fat Factor

One particularly troubling aspect of this cycle is the role of visceral fat – the deep abdominal fat that accumulates around your organs. As insulin resistance develops, your body tends to store more visceral fat. This type of fat isn't just inactive tissue; it's metabolically active and contains an enzyme called aromatase that converts testosterone into estrogen. This creates a challenging cycle: higher blood sugar leads to more visceral fat, which then reduces testosterone levels further. You have heard me talk about fatty liver before. Fatty liver and visceral fat are connected. I heard someone once say, that visceral fat is an extension of a fatty liver. I agree with that. We are not talking about the soft stuff you can pinch. That is subcutaneous fat. Visceral fat around the midsection is often hard. Some call it a beer belly. It’s not just a weight problem, it’s a fatty liver and a hormone problem.

Real-Life Impact: John's Story

Consider John, a 52-year-old executive who came to my practice complaining of afternoon energy crashes, difficulty maintaining muscle mass despite regular workouts, and declining interest in activities he once enjoyed. Initial testing revealed moderately elevated fasting blood sugar and insulin levels, along with suboptimal testosterone. Through targeted dietary changes and lifestyle modifications, John saw significant improvements in both his blood sugar control and testosterone levels within four months.

I am not saying there is no need for testosterone therapy, but quite often doctors recommend testosterone therapy but ignore diet, insulin resistance and liver health. Even if you choose to go the route of hormone therapy, making sure your liver and metabolism is healthy will ensure better results. Plus there are no negative side effects from this. It’s all positive.

Practical Steps to Break the Cycle (we cover this more in-depth in the free classes on the Skool platform)

1. Master Your Meals

The foundation of blood sugar balance lies in prioritizing nutrient-dense, traditional foods that your body recognizes and can process efficiently. Based on ancestral wisdom and modern research, focus on:

Simple Meal Templates:

* Breakfast: 3-4 eggs cooked in butter or tallow, with sautéed spinach or kale

* Lunch: 6-8 oz of grass-fed ground beef with roasted Brussels sprouts

* Dinner: Bone-in, skin-on chicken thighs with roasted asparagus and mushrooms

Key Principles:

* Start with animal protein at every meal – this provides essential nutrients for hormone production while stabilizing blood sugar

* Include nutrient-dense organ meats 1-2 times per week (starting with small amounts)

* Focus on fatty cuts of meat rather than lean cuts (grass-fed makes a difference)

* Add vegetables according to tolerance, primarily above-ground varieties

* If including carbohydrates, opt for root vegetables like sweet potatoes after physical activity

* Incorporate traditional fats: tallow, lard, butter, and bone broth

Beginner's Shopping List:

* Proteins: Ground beef, eggs, chicken thighs, salmon, beef liver

* Fats: Butter, tallow, bone broth

* Vegetables: Spinach, Brussels sprouts, asparagus, mushrooms, cauliflower

* Seasonings: Sea salt, black pepper, herbs

2. Leverage the Power of Movement

While intense training can be beneficial, starting with manageable movement is crucial for long-term success. Here's a graduated approach:

Level 1: Daily Basics (First 4-6 weeks)

* Morning: 10-minute gentle walk after breakfast - walking, even 10 min after meals, helps reduce blood sugar.

* Throughout your day: Stand up every hour

* Evening: 5-10 minutes of basic stretching - to be honest, I hate stretching. I know how beneficial it is and I still have to force myself. Do what you can. a little is better than nothing, and you will feel the results the more consistent you are with it.

Level 2: Building Strength (Once Level 1 feels easy)

* Simple home exercises, 2-3 times per week:

* Wall push-ups: 3 sets of 5-10

* Sit-to-stand from chair: 3 sets of 8-12

* Supported squats (holding onto the counter): 3 sets of 8

* Standing calf raises: 3 sets of 15

Level 3: Progressive Movement (After 2-3 months)

* Add resistance bands for upper-body pulls

* Graduate to regular push-ups against an elevated surface

* Include light dumbbells for basic movements- I really like the X3 resistance bands. you can go heavy or light but there is minimal stress on your joints.

* Extend walking time to 20-30 minutes

Key Exercise Principles:

* Start where you are – even 5 minutes counts

* Focus on consistency over intensity

* Listen to your body and progress slowly

* Consider working with a trainer who understands older adults

* Always maintain proper form over quantity - someone once called it an ego lift when you go too heavy. Less weight with better form will keep you from hurting yourself. Quick story: I was doing incline dumbbell presses. I was using 75 or 80-lb dumbbells. I could do it, but the weight was hard to control. I could do it. At least my bigger muscles could, but my smaller stabilizer muscles were working pretty hard. At that point, it occurred to me that I was ego-lifting. I could accomplish my goal with less weight, and safer. I could easily have damaged my shoulder. Bigger, stronger, and younger guys than me have torn their shoulders with less weight. Adjust your weight. Check your ego. keep good form.

3. Support Your Body with Key Nutrients (I know I have covered this before but its important. Which is why I put together the basic recommendation list)

Certain nutrients are particularly valuable for supporting both blood sugar balance and testosterone production:

* Magnesium (400-500mg daily) helps improve insulin sensitivity and supports testosterone production

* Zinc (15-30mg daily) is crucial for testosterone synthesis and blood sugar regulation

* Vitamin D (2000-5000 IU daily, based on blood levels) supports both hormonal health and glucose metabolism

* Take a good multi. If you are lacking in cofactors or in critical nutrients, your sleep, recovery, energy, cognition, and hormones are all off.

Why Taking Action Matters

The relationship between blood sugar and testosterone isn't just about numbers on a lab report – it's about how you feel every day. When both systems are functioning optimally, you can expect:

* Improved energy levels and mental clarity

* Better body composition with easier weight management

* Enhanced libido and sexual function

* Increased strength and muscle maintenance

* Improved mood and overall sense of well-being

Moving Forward

While the connection between blood sugar and testosterone is complex, the steps to improve both are surprisingly straightforward. Start by implementing one change at a time – perhaps beginning with protein-first meals or adding basic morning walks to your routine. Monitor how you feel, and remember that small, consistent changes often lead to the most sustainable results.

If you've been experiencing symptoms of low testosterone, consider asking your healthcare provider about checking both your hormone levels and markers of blood sugar control, including fasting insulin. Understanding these numbers can provide valuable insights into your health and help guide your optimization efforts. If you need help with ordering a test, let me know.

Remember, supporting your blood sugar balance isn't just about preventing diabetes – it's about creating the hormonal environment that allows you to feel and perform your best at any age.

News

I just wanted to share a few housekeeping points. First, Happy New Year! I hope yours is off to a great start.

I know I have been less active the last couple of months. The medical transport job turned into more than I wanted, which left me no time to do anything else. 12-14 hour days were the norm. So I put in my notice for after the holidays and now I have time to focus on the newsletter again.

So what is new?

If you have not signed up for the Skool platform yet, I would encourage you to. I have a couple of courses already posted. They are free. My plan is to make the courses available for free. Most people won’t need me to do any kind of counseling. I tried to make the courses so they are easy to follow and progress slowly, building as they go. The Skool platform is a type of social media but it’s organized into groups. I will be more active there in the coming weeks and will post snippets or pointers there but I will continue the newsletter for longer articles. Also on the Skool platform, I will have some Q&A sessions and seminars from time to time. I hope to make it fun, informative, and easy to follow. I will also be adding some questionnaires to the newsletters in case you want to give feedback on the articles, so I can adjust and try to make sure you are getting value from the information. It’s going to be a great year! I look forward to bringing you some great content and hopefully helping you achieve better health!

Thank you for reading

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