Episode Details

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