3 Essential Tips for Guys a Few Months Into TRT
Testosterone Replacement Therapy (TRT) is a game-changer for many men struggling with low energy, brain fog, and diminished vitality. By now, a few months into your TRT journey, you should be experiencing noticeable improvements in strength, mood, and overall well-being. But to get the most out of your therapy, there are key lifestyle adjustments that can take your progress to the next level. Here are Dr. Jason’s top three recommendations for staying on track and optimizing your results this month.
1. Pay Attention to How You’re Feeling – The Signs of Progress
By this stage in your TRT journey, you should be feeling the effects of optimized testosterone levels. Here’s what you should be noticing:
- Increased Energy: No more midday crashes; you should have sustained energy throughout the day.
- Stronger Libido: Many men report a noticeable boost in their sex drive and overall confidence.
- Enhanced Muscle Growth & Fat Loss: Strength gains in the gym and a leaner physique should be emerging.
- Sharper Mental Focus: Brain fog should be lifting, making it easier to stay productive and focused.
- Improved Mood & Motivation: Less irritability and a more positive, driven mindset.
If you’re not feeling these benefits yet, it may be time to reassess your dosage, nutrition, or overall lifestyle. Dr. Jason recommends tracking your progress weekly and noting any changes in energy, sleep, or mood. Be sure to bring up any concerns during your next consultation.
2. Dial in Your Diet and Exercise Plan
Your testosterone levels are rising, but are you supporting them with the right diet and training? TRT works best when paired with a strategic approach to nutrition and fitness.
Nutrition Tips:
- Prioritize Protein: Aim for at least 0.8-1g of protein per pound of body weight to support muscle recovery and fat loss.
- Eat Healthy Fats: Avocados, eggs, nuts, and olive oil help maintain hormone balance.
- Limit Processed Carbs & Sugars: Refined sugars can lead to insulin resistance and weight gain.
- Hydrate Like a Pro: Drink at least half your body weight in ounces of water daily for optimal metabolic function.
Workout Tips:
- Lift Heavy, Train Smart: Focus on compound movements like squats, deadlifts, and bench presses to maximize muscle growth.
- Keep Sessions Intense but Efficient: 45-60 minutes per workout, 4-5 days a week.
- Incorporate HIIT or Steady-State Cardio: Helps improve cardiovascular health and fat metabolism.
3. Optimize Your Mental Clarity with Breathwork & Cold Exposure
While TRT helps boost cognitive function, one of the best ways to take it further is by integrating breathwork and cold exposure into your routine. These two techniques can enhance mental resilience, focus, and stress management.
Try This Routine:
- Morning Breathwork: Spend 5-10 minutes on deep nasal breathing or box breathing (inhale 4 sec, hold 4 sec, exhale 4 sec, hold 4 sec). This helps oxygenate the brain and clear mental fog.
- Cold Showers or Ice Baths: A 2-5 minute cold shower or plunge in the morning can sharpen focus, increase dopamine, and lower inflammation.
Men who practice breathwork and cold exposure regularly report enhanced mental clarity, lower stress levels, and a greater sense of discipline. If you haven’t tried it yet, this month is the perfect time to start.
Final Thoughts
Your TRT journey is about more than just increasing testosterone—it’s about transforming your entire lifestyle. By tracking your progress, optimizing your diet and training, and incorporating mental resilience strategies, you’ll ensure that you’re getting the best results possible.
Stay consistent, keep pushing, and remember—TRT is a tool, but your habits determine your success.
Dr. Jason and the team at Empower Men’s Health are here to help you every step of the way. If you have questions or want to fine-tune your protocol, don’t hesitate to reach out. Call the office: 909-784-1100
Book an Appointment here!
