Competition with other guys is a great way to work on fixing your low T naturally. Guys – our brains are wired to compete, no matter how simple the game- racing, golfing, fishing or fighting. To your T levels, it’s all the same. That’s me in the green shirt as my buddies and I took 3rd in the men’s division of an off-road triathlon relay. There weren’t exactly a ton of men’s teams, but we still competed hard. That’s what it’s all about. So get out there and try to kick a buddy’s ass at something!
In a 2011 study, researchers determined that just a week of getting 5 hours per night of sleep can drop Testosterone levels 10-15%. In just one week!
“After 1 week of 8-hour bedtimes (from 11 PM to 7 AM) at home, the participants spent 11 days in the laboratory for 3 nights of 10-hour bedtimes (from 10 PM to 8 AM; rested condition) followed by 8 nights of 5-hour bedtimes (from 12:30 AM to 5:30 AM; sleep restriction).”
After measuring Testosterone levels in these guys, the study goes on to say: “Daytime testosterone levels were decreased by 10% to 15% in this small convenience sample of young healthy men who underwent 1 week of sleep restriction to 5 hours per night, a condition experienced by at least 15% of the US working population. By comparison, normal aging is associated with a decrease of testosterone levels by 1% to 2% per year.”
This means that if you are a guy in his 40’s to 50’s and you’re working your ass off, stressed to the gills, and sleeping 4-5 hours per night- you have a big problem. So before anything else, start figuring out how to get 7-8 hours per night at least 5 times per week. You might assume that you can bump your Low T levels up naturally by doing this.
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One of the simplest fixes that I give to my clients who want to fix their Low T naturally is to turn off the computer, turn off the phone, turn off the TV and go outside.
This past weekend I was up in the mountains for an off-road triathlon race, Xterra Winter Park. It was pouring down rain and the organizers decided to postpone until next week. It would have been pretty easy to just hang around the hot tub, watch tv and stuff our faces all weekend. But that’s not my style.
I try to encourage all of my clients to get outside for long stretches on the weekend, whether it’s a high intensity activity like mountain biking or something less intense like fishing or golf doesn’t matter.
The point is to unplug from the stressors and get out side in to bigger spaces and away from the usual routine. This can really help lower those stress hormone levels that will drive testosterone levels down. Try it. You’ll see.