#63 -- Boosting Testosterone Right with Rick Cohen, MD

What this episode covers

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 performanceDecreased workout recovery time—less joint pain, stiffness and muscle sorenessIncreased lean muscle mass and decreased body fatEnhanced libido and sexual functionFeeling 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 indicatorCan't keep your muscle mass...losing muscle and adding body fatCan't recover as well or as fast as you used to doA lack of motivation....a feeling of "flatness"High blood sugarHigh stressFatigue 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 AthletesJet 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 destressBlood 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...

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