Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire)
"For men, think of your testosterone as an overall marker of your health and wellbeing."
Wondering about the benefits of sufficient testosterone? How do these grab you?
- Improved athletic performance
- Decreased workout recovery time—less joint pain, stiffness and muscle soreness
- Increased lean muscle mass and decreased body fat
- Enhanced libido and sexual function
- Feeling calmer, more stress-proof, and more positive about your life
Listen in as Dr. Rick Cohen shares his tips for lifestyle tweaks to boost your testosterone.
(1) How do you know if you have a testosterone (and wellness) problem?
- Morning Wood (yes, that) -- #1 indicator
- Can't keep your muscle mass...losing muscle and adding body fat
- Can't recover as well or as fast as you used to do
- A lack of motivation....a feeling of "flatness"
- High blood sugar
- High stress
- Fatigue
Adam Test: https://www.nebido.com/tools/low-testosterone-symptoms-check-adam-questionnaire
Carol Bike: https://carolbike.com/
(2) Things you can do:
- Sleep -- try the EmFit pad - https://emfit.com/
- Nasal Breathing -- Dr Dallam Episode on Wise Athletes
- Jet Pack -- testicle cooling before sleep (if you dare)
- Wear a CGM -- find out for sure if you are having sugar spikes and get your blood sugar under control (Levels)
- Stress management -- sauna, functional yoga, breathing (4-7-8, etc.)
- Leaf EKG patch -- the very best HRV tracking...most accurate -- use it as a biofeedback device to learn to destress
- Blood Flow restriction -- muscle building with less recovery needed (and less risk of injury)
- Sperti -- Full spectrum lights'
- Supplements: boron, magnesium, zinc, selenium
More from Dr. Cohen:
By Rick Cohen, MD: Be All the Man You Can Be: Quick Start Guide
Sleep and recover fully.
- Get eight solid hours of sleep every night. Block out all light (even clocks) to create total darkness.
- Turn off all electronics one hour before bedtime.
- Slowly take ten, deep nose breaths twice daily. Inhale for a count of six, hold for four, exhale for eight)
- Get up from your chair at least once every hour during the day.
- Take walks barefoot on the grass or sand.
- Lie in the sun for 15 minutes without sunscreen, with your legs, arms, and torso exposed.
Avoid toxins.
- Replace your conventional toiletries with organic, paraben-free versions.
- Eat only organic varieties of the “dirty dozen” foods.
- Strictly avoid eating soy and all GMO products—especially corn, soy and canola.
- Avoid hard liquor.
- Limit your wine and/or beer intake to four servings weekly, and no more than two per day.
- Keep your powered cellphone out of your pants pocket.
- Wear boxer shorts, not briefs.
Practice pleasure.
- Have sex at least twice a week.
Move like your primitive ancestors—lift heavy things, move fast, or walk slow
- Perform at least four minutes of high-intensity cardiovascular intervals every four to five days.
- Perform at least four minutes of high-intensity squats or pushups every four to five days.
- In the weight room, lift heavier weights fewer times.
- Take a longer walk, hike, s...
