TLS 1.0 disabled on Warwick web applicationsThe word itself sounds powerful, masculine, and maybe a little bit misunderstood. Testosterone is the main driving force behind what all guys should strive for — to be strong, lean, and vital. So why have the standards for normal testostfrone levels been lowered? Yes, read that again. Guys are doing such a shitty job at taking care of their health that the governing bodies have lowered the healthy range of testosterone dr john low testosterone men.
Dr. John Crisler's blockbuster book Testosterone Replacement Therapy - Dr. John Crisler
The word itself sounds powerful, masculine, and maybe a little bit misunderstood. Testosterone is the main driving force behind what all guys should strive for — to be strong, lean, and vital. So why have the standards for normal testosterone levels been lowered? Yes, read that again. Guys are doing such a shitty job at taking care of their health that the governing bodies have lowered the healthy range of testosterone in men. Yes, the new norms have been lowered to accept the sad fact that men are becoming softer, weaker, and sicker.
How about that for a participation trophy? Many critics are quick to point out — is still within the healthy range. Sure, if you are an 80 year old man, you have healthy testosterone at Because you are reading this article, I would imagine that your goal right now is not to be compared to geriatric male peacefully living out his remaining years when it comes to your physical, mental and especially sexual health.
So what does low testosterone feel like? Here are some of the most common signs and symptoms:. We live in a world where we are always on the go, grinding away at our daily lives, and because of this, often placing our health on the back burner.
More and more men are becoming sedentary , and are especially not working manual labor jobs. When it comes time to actually train, it becomes an after thought that they should actually challenge their muscles beyond the typical 30 minutes of sweat pouring on the elliptical and a few sets of spine twists and bicep curls.
When it comes to optimizing testosterone production , men are slacking on the prime times to get that boost of testosterone. Let me start off by saying if you are following one of Dr. So following an intelligent training program like FHT will indeed simplify the hormone optimization process for many of us looking to boost testosterone.
But lets be honest, unfortunately I see this type of physical behavior all to often. It goes something like this; The cardio machines are still the busiest area at the gym. Men chugging away on the elliptical, running knock kneed on the treadmill, and hunched over on a step mill that is moving slower than molasses in January in my home state of Wisconsin, especially. All too often men go into the gym out of spite, or guilt.
Half awake and half burnt out from work, they will crawl onto a treadmill for a little bit, then head to the weight area and maybe do some bench press, bicep curls and old school swinging barbell upright rows.
Not knowing how much weight they have previously done, nor having an actual plan for the workout — but just moving weights for the sake of moving weights. While acute testosterone boosts are evident during strength training sessions, it is much more important to focus on the overall training approach instead of trying to maximize hormone boosts in one session. When we look at foods that contribute to low testosterone, the biggest culprits are overconsumption of processed shitty carbs , omega-6 polyunsaturated fats, alcohol and under consumption of quality red meats and cruciferous green vegetables.
Carbohydrates are needed for active men, and do actually help with testosterone production. However, the typical form of carbs that most men eat daily might look more like a 7 th grade boys wet dream diet. Sugary cereal for breakfast, greasy chips and white bread at lunch, and some kind of pasta or more snack like carbs at dinner.
Couple this with the average soda intake sitting somewhere around oz. Along with many forms of highly processed carbs, you will find another ingredient — omega-6 poly unsaturated fats.
These are your standard vegetable oils that are used in pretty much every snack food, fast food outlet, and any food that comes in a crinkly foil lined bag that you might buy at the local gas station.
Obviously, we cannot ignore the other fat fact — fats are higher in calories, and when you eat to many calories you will gain weight, and gaining fat leads to correlated drops in testosterone. After eating like shit, and being chronically stressed all week, where do most guys turn? To a couple cold brews to numb the stress away. As with anything, the dose and frequency is what becomes the problem for most men. Pounding down heavy hoppy beers hops are a powerful phytoestrogen and sugary cocktails is a sure fire way to keep the gut and man boobs hanging around much longer than you want.
First off, it goes without saying that in order to optimize your testosterone levels, you need to be training regularly and following solid training plan. Broccoli, Brussels sprouts, arugula, cabbage, cauliflower — should be consumed in unlimited quantities. Not only are they loaded with awesome micronutrients and fiber , but the cruciferous family contains high levels of phytonutrients that help lower estrogen.
If you are an active guy, you need carbs. When you are active, and you choose to follow a low carb diet , you are actually running the risk of increasing your cortisol levels and thus blunting your testosterone production. Digging deeper, the quality of carbs becomes important as well. Remember, we are talking about internal health at a hormonal level.
Yes, you can get jacked and swole while eating pop-tarts — but what about your actual hormone levels? When overall fat consumption drops TOO low, drops in testosterone do occur. This is what has lead to many gurus touting the high fat diets for testosterone support.
Before you start throwing butter in your coffee, hear me out. The context of the diet and lifestyle as a whole is key. Getting adequate protein is important for all goals — fat loss, maintenance, and muscle gain. There are certain forms of protein that have the nutrients to help with optimizing testosterone more than others. The only way to truly know that you have low testosterone is to get your blood levels checked. However, if you are experiencing some of the aforementioned symptoms and know that your current lifestyle is lazy and unmotivated, and your diet looks like the diet of a 7 th grader — you should be able to start feeling better inside and out by adhering to the lifestyle, training and dietary advice provided in this article.
Taking back control of your health, training like a beast in the gym and adding foods like cruciferous vegetables, quality carbs, healthy fats, and mineral rich high quality protein sources will have you feeling more like the high powered man that you deserve to be.
His ideas and methods have been featured on some of the top publications in the fitness industry including the Personal Trainer Development Center. Learn more about Mike on his: THanks for the post. I would like to ask you something.
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