In this episode, Dr. Bubbs dives into the current low-testosterone epidemic with functional medicine and nutrition expert Dr. Ben House PhD. Ben discusses the many root causes for why men can struggle with low testosterone. He also speaks about the limitations of using testosterone creams and gels, and provides dietary solutions for overweight men versus athletes to support healthy T levels. Ben addresses how to tailor your training to boost testosterone levels, and so much more. Also a world-class strength coach, Ben walks the walk, so listen closely and you'll likely uncover some of the roadblocks that are holding you back from feeling and performing your best.
"Low T" Lay Ups in This Episode (easy, simple, actionable takeaways)
1) Trim Your Belly-Fat. The classic "beer belly" is pro-inflammatory visceral fat, which worsens blood sugar/insulin function, as well as increases aromatization of testosterone to estrogen.
2) Get More Sleep. Lack of sleep dramatically reduces T levels. It's simple, it works and its free!
3) Correct Nutrient Deficiency. If your vitamin D and zinc levels are deficient, restoring them can provide a small boost to sagging testosterone levels.
Performance Hacks In This Episode
1) Heart Math is an app that scientifically monitors your emotional and physical health — helping to improve your stress response, a major testosterone drain.
2) Mitochondrial health is crucial for optimal testosterone. Ben highlights three root causes of mitochondrial dysfunction - poor diet, infections, and environmental toxins - and he likes to use fasting (or intermittent fasting) to reboot mitochondrial health in overweight men.
3) "Hormone Hypothesis" - Is testosterone really a key post-exercise trigger for muscle growth? Experts like Dr. House believe it's not the case. For more details, check out this current research article and Dr. House's recent post for more info.
Dr. House's "Ritualistic Roast" is a French Press with 2/3 decaf + 1/3 caf every morning.
About Dr. Ben House
Dr. House has a Ph.D. in Nutritional Sciences from the University of Texas at Austin, which is one of the top ranked graduate universities in the United States. Dr. House is also a Nutritionist (CN), Functional Diagnostic Nutritionist (FDN), and Certified Functional Medicine Practitioner (CFMP). House was accepted to medical school without an undergraduate degree, but rescinded because during this time his father was fighting for his life with debilitating diverticulitis. The conventional medical model prescribed him pain killers, antibiotics, saltine crackers, and white bread. This pushed House to question the sick care model and look for the underlying lifestyle and dietary factors that could be the reason why his father was in so much pain. Lo and behold his father had Celiac disease and within a week of removing all grains and diary from his diet he was symptom free. This was Dr. House’s first taste of Functional Medicine and he knew at that moment that this would be his life’s passion. Since then he has studied under some of the best in the world and continues to regularly attend and present at conferences and seminars around the world.
As a strength coach, House has worked at both the high school and collegiate levels, including time under Coach Wright at University of Texas - Basketball. Besides practicing Functional Med, coaching, and writing articles for Functional Medicine Costa Rica, House has numerous publications in peer-reviewed, high-impact scientific journals. House blends his knowledge of research and Functional Medicine with years of experience working directly with a variety of different clients.