#1150 Dr. Richard Huntsman | Doctor Explains How To Increase Your Testosterone

— Testosterone levels in American men have dropped approximately 1% per year over recent decades, with average levels now in the 350-450 range when they should be 600-700 for healthy middle-aged men.

— Insulin resistance and estrogenic chemicals in food, water, and cosmetics are the two primary drivers of declining testosterone levels.

— Atrazine and glyphosate (Roundup), used heavily on corn and wheat crops in America, are highly estrogenic chemicals banned in most other countries; atrazine is allowed at 3,000 units in US water versus zero in the EU.

— Sleep quality and duration directly impact testosterone production through cortisol regulation; one poor night of sleep increases insulin resistance and decreases testosterone.

— Weight loss of even 20 pounds can significantly improve testosterone levels because fat cells convert testosterone to estrogen through a process called aromatization.

— Specific supplements and herbs including magnesium, zinc, vitamin D, and ashwagandha can meaningfully support testosterone production when deficiencies exist.

— Prioritize eight hours of sleep nightly by scheduling your bedtime rather than wake time; poor sleep directly suppresses testosterone through elevated cortisol and increases insulin resistance, creating a compounding health spiral.

— Filter your drinking water with at least a quality charcoal filter (like Brita) to remove estrogenic chemicals including birth control residue (EE2), atrazine, and glyphosate; distilled water is optimal if affordable.

— Reduce refined carbohydrate and sugar intake to address insulin resistance, which suppresses testosterone; even dropping carbs from 300g to 75-80g daily (without going full keto) can reverse hormonal decline and improve energy, focus, and sexual function.