How do I boost testosterone naturally?

Overindulgence can send your testosterone levels on a downward spiral, says current drug abuse reviews. Okay, it's about sipping for satisfaction, not for excess, aiming for a hormonal equilibrium, not a hormonal roller coaster. Just to paint some visuals for you, number seven, this one's important incorporate natural testosterone boosters and supplementation. Now please recognize that, as I mentioned some of these ideas or strategies, you're always going to want to consult with a health professional first, work with somebody a naturopath, a GP, a functional medicine practitioner that really has the experience, wisdom and knowledge to help guide, because it is very much subjective, based on what's going on internally for the individual.

Awesome. And, by the way, spencer coppin will be a guest on a future episode, so I'm gonna actually have him on to talk about his methods, also talk deep on some of the subjects that I'll be sharing with you, especially around some of these lifestyle choices and other methods for improving hormonal health. You know cuz he's a very good expert in that space, so he can add a lot more to this and explain a bit better of how he was able to help me get back to not only a Thriving level of testosterone but also been able to maintain it all these years in spite of dealing with the chronic autoimmune condition. So Nice preamble, huh? So let's get into this today, right? Because first up, you're probably wondering what the heck is testosterone? I mean, think a bit of this way it's.

So make sleep your cherished companion, respected, enjoy it and prioritize it. Number two incorporate regular exercise. I mean I'm sounding like a broken record now, but exercise is your body's wake up call. Using strength training with HIIT training, which is high intensity interval training, keeps things exciting, but remember, overtraining is like spam mail to your body it's unnecessary and usually overwhelming. The European Journal of Applied Physiology backs this up, showing that regular workouts, particularly weightlifting, boosts testosterone as your body's way of flexing its hormonal muscles. So keep it active, but yet balanced. Number three opt for a balanced diet. I mean literally, your plate is your palate for hormonal health. A blend of lean proteins, healthy fats and complex carbohydrates think eggs, avocados, quinoa it's like a symphony for your hormones.

Yep, what's next? Yeah, check out. Check out our website at boozevacationcom. We have a ton of resources. I think it's really critical. I think guys are conditioned to play dumb with their alcohol use and you know it's just like. You know it's fun and I don't want to. You know I don't want to understand. You know what's really going on. So it's really just some basic awareness and a lot of this stuff is just really hard to unsee. Alcohol crushes testosterone directly. It crushes it indirectly with poor sleep and you know your REM sleep cycles or your hormones are recharged, where your mental health is recharged. So there's just so many. There's just so many reasons to do it.

So what guys sign up for and gals sign up for with regular alcohol use even, you know, for you know, three, four drinks not talking, not talking 20 you know you're rewiring your neural circuitry so you have a higher stress, higher anxiety, lower mood and lack of impulse control. And that's just your mind and that could take, you know, again, several months. So what's really happening is a lot of guys, especially if they're going a little bit bigger on the weekend and, you know, maybe letting some of their other health and wellness stuff slip. They're at 60, 70 percent. So when you say, hey, man, you should, you know, consider taking a break, you know what, maybe letting some of their other health and wellness stuff slip. They're at 60, 70%. So when you say, hey, man, you should consider taking a break, you know what happens.

But in this journey that you've been on, you know, sort of bringing this to the awareness, to the masses, is there any misconception that you constantly find yourself running up against, especially when it comes to alcohol consumption and people that consider themselves high performers Because I've got friends right. Oh, I get right down my head. You know, I'm still performing, I'm operating at this high level and like, but have you ever operated without it? Like you believe your level, but really like what? What if you know? Like what would it be like to be at your level without the alcohol Right? And and so I'm, I'm just curious what your conversations have been like for you. Yeah, and you know to that point you know I think a lot of guys can.

And you know what if you can't? If you can't after being disciplined and patient, then that's what? Therefore, but we don't need to do the quick fix and you know I think you and I both share that. You know war story, if you will. And yeah, we were able to naturally improve my testosterone levels over time, where I'm at a much better range. Likewise, and all the better for you, you have all these better habits ingrained in you, right? Yeah, better to sleep, better restorative sleep, you feel better, you're more energized All these other things that are a result of discipline, action and having bring back that. Remember the, the marshmallow test, right? I don't remember the marshmallow test. It's a great test, everybody. I'll link to it. But if you haven't ever seen the video, it's.

So where am I deficient? Not only from a blood biomarker standpoint, which is one of the big killers of now off-scotch as well, but also from, like elite elements, nutrition element, all of it. So, like a full lifestyle assessment, is what we, you know, looked underneath the hood and understood that even though I was air quote healthy, I still had difficulty. And that's where we started doing my blood work, reviewing my blood panels every quarter. We started looking at how we had a personalized supplement protocol. We, you know, made some subtle changes to my diet, but one of the biggest things was quitting alcohol. I haven't drank alcohol for over four and a half years now. So that was a big lifestyle, you know, change. That's my choice. I don't vil alcohol for over four and a half years now.

Most men who tell me they are exhausted are not sleep deprived. They are running a stress response that never gets switched off, and the body has quietly downgraded them to save power. FIG. 01 The part nobody photographs. I have had this conversation with more men than I can count. It usually arrives about ten minutes into a first call, in roughly the same words. I'm not unhealthy. I'm just tired. All the time. Then comes the list of things they have already tried. Going to bed earlier. Cutting coffee after noon. A sleep tracker. A blood panel their doctor called unremarkable. Sometimes a second panel, from a private clinic, because the first one felt like it missed something. Here is what I have learned from twenty years on my side of that call. Most of these men are not sleep deprived in the way they think.

Resistance training performed comparably to a well-regarded psychological treatment, on moderate-certainty evidence, for clinical anxiety. I want to be precise about what that does and does not say. It does not say lifting cures anxiety. I have written that sentence before and it was wrong. It does not replace treatment, and if you are in the middle of something serious the barbell is an addition to your care, not a substitute. The same analysis found the evidence weaker and more heterogeneous for anxiety symptoms in people without a diagnosis.

Ask specifically about thyroid function, ferritin and full iron studies, B12, vitamin D, fasting glucose and HbA1c, and a morning total and free testosterone. Anaemia and hypothyroidism are common, treatable and routinely missed in men, because men present late and get less thorough workups. Sleep apnoea is the other big one and it is dramatically underdiagnosed in men over 40 who snore and have gained weight around the neck. Notice this is step five, not step one. Go looking for a lab explanation first and you will usually find a number slightly outside a reference range, spend eight months and a lot of money chasing it, and never address the reason you are tired. I used to publish a supplement list in articles like this.

The adage use it or lose it rings all the truer as we age. Start implementing functional fitness into your lifestyle today to ensure a capable, pain-free future. Written in 2017, and it is the earliest piece in this archive that argues for healthspan over lifespan. That argument is now the whole premise of the coaching. The specific home programs named in the original have been left out because two of them no longer exist. The 2% Solution. Play it here, with the full transcript on the page. Most men over forty who feel exhausted are not sleep deprived. What is actually going on. What held up from my 2016 column, and the part I oversold. The real timeline, and every number from a sixty-day cohort of twenty-three men.

The 2% Solution. Play it here, with the full transcript on the page. The earliest written record of the two percent framework. The least exercise that actually does something, and the part everyone leaves out. Most men over forty who feel exhausted are not sleep deprived. What is actually going on.