The Truth About Cholesterol And Testosterone in Men

The Truth About Cholesterol And Testosterone in Men

Cholesterol has garnered an unfortunate reputation over the last couple of decades; one that’s built on misunderstandings, misinformation, and little to no scientific evidence. It’s been demonized as the cause of blocked arteries everywhere and as a result, doctors have been telling men that if we want to be at our healthiest, we need to cut the cholesterol out of our diets ASAP.

But there’s been an interesting trend in manliness since cholesterol received a scarlet letter. With the decline of dietary cholesterol in the diets of men all over the world, a slippery slide in testosterone levels has followed. Men are lower in our male sex hormone than we have been at any other point in human history. So is there a connection between cholesterol and testosterone that needs to be brought to the surface? Will eating more cholesterol bring back the testosterone levels that men so desperately need in order to live our most fulfilled lives?

Let’s take a look.

Cholesterol And Testosterone

First off, cholesterol is a lipid molecule that’s found in many places within your body, and it’s essential for life. IN fact, cholesterol is so important that if you aren’t getting enough cholesterol from your diet, your liver will begin to synthesize it on its own in order to keep you alive.

Cholesterol is active in all of your cells and is especially dense in the membrane where it gives your cells the ability to send messages between each other so that your body can properly function. Cholesterol is also found in high amounts in your brain and is essential for all of the complex processes that take place up there.

And on top of all that, cholesterol is a precursor for all of your sex hormones, including the very hormone that makes you a man, biologically – testosterone. The cholesterol and testosterone connection takes place in the final phase of testosterone synthesis when luteinizing hormone (LH) triggers testicular Leydig cells to convert cholesterol into testosterone inside of your ball sack.

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Cholesterol is essentially an infant form of testosterone. And may studies have drawn a direct correlation between cholesterol and testosterone.

  • One year-long study involving over 4,000 men, studied the correlation between HDL cholesterol and testosterone levels simply by measuring the two (HDL cholesterol, testosterone) within this large sample size. The research confirmed that men who had higher levels of HDL cholesterol also had higher levels of testosterone.
  • Another study recorded in Endocrine Abstracts sampled 293 men with Type II Diabetes also drew a direct link between HDL cholesterol and testosterone levels, indicating that the lower HDL was, the lower testosterone was, while the inverse was true as well.
  • Showing the adverse effects of a diet low in cholesterol and testosterone levels, this study published in the Journal of Endocrinology and Metabolism, tested the effects of low-fat diets on testosterone levels in men. They discovered that after 8 weeks of a low fat diet, subjects saw a reduction in testosterone and dihydrotestosterone (the most potent form of T).

So the evidence is in. There is a direct connection between cholesterol and testosterone.

The more HDL cholesterol you consume, the higher your testosterone levels will be. The less HDL cholesterol you consume, the lower your testosterone levels will be.

But what about LDL cholesterol?

Is LDL cholesterol bad for your testosterone while HDL cholesterol is good for it?

LDL Cholesterol vs. HDL Cholesterol

LDL cholesterol (low density lipoprotein) and HDL cholesterol (high density lipoprotein) have been pinned against each other like two boxers standing at the opposite end of the ring from one another. But is their relationship really at odds?

Here’s the deal, the “cholesterol” part of HDL and LDL isn’t the dangerous part of the conversation, here. Lipoprotein is.

There are two types of lipoprotein: large and small density. The larger LDL particles are now thought to have little or no significant role in heart disease like the Honey Nut Cherrios Bee tried to convince us all long ago. On the other hand, the smaller, dense LDL particles are the ones believed to be most involved in the process of inflammation that begins the cascade of heart issues. But it’s not a diet high in fat and cholesterol that causes this to happen. It’s actually a diet high in simple carbs that most readily promotes the formation of these small LDL particles. Unfortunately, this important distinction is something that most doctors miss. From this we can gather that the number of small particle LDL might be the most important reading in any cholesterol test. Because of this, a total cholesterol of, say, 230 or even 250 might not be dangerous at all if your HDL is high and your small particle LDL is low.

So in the end, cholesterol is cholesterol, however, HDL cholesterol doesn’t run the risk of containing small, dense LDL particles that can cause heart issues.

So what should you do to be on the safe side?

Eat plenty of foods with HDL cholesterol.

Eggs, Cholesterol And Testosterone

If you’re looking to increase your testosterone levels on a daily basis, look no further than the classic whole egg.

Eggs are one of the most diverse foods that you can eat to improve your testosterone levels, simply because they’re easy to make, you can add them to just about any meal (on their own, with steak, hard-boiled in a salad, etc.) and they’re delicious no matter what other foods you combine them with.

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And of course, they have plenty of HDL cholesterol that will boost your testosterone levels overnight (literally).

In a great post by Brett from of the Art of Manliness site, he conducted a personal 90-day case study in which he ate a few whole eggs every single day to increase his cholesterol levels. He had his testosterone levels measured before and after the 90-days to see if there truly was a correlation between cholesterol and testosterone.

The result?

His testosterone levels improved greatly, and his cholesterol levels stayed within a healthy range. The increase in HDL cholesterol in eggs only benefited his testosterone levels, and didn’t harm his cholesterol levels on bit.

Eggs are also loaded with saturated fat, which is the most important fat for increasing testosterone levels.

Next Step

Cholesterol may have a bad reputation, but you can’t believe everything you hear. The science is clear that cholesterol is essential for men to achieve optimal hormonal balance.

In other words, you need to eat more cholesterol if you’re going to thrive as a man.

causing-low-testosterone

Don’t miss out on the cholesterol and testosterone connection.

For more foods and simple lifestyle changes that’ll increase your testosterone levels and enhance your life, check out my free book, The Man Diet.

I’ve already purchased your copy for you. Grab your copy of The Man Diet here and be legendary.

Testosterone, Your Mind and Herbs That Make You Smarter

Testosterone, Your Mind and Herbs That Make You Smarter

One of the little known advantages of having optimal testosterone levels is the effect that hormonal health has on your brain.

See, as men, we have a lot of responsibility to carry on our shoulders. And we’ve always had a lot of responsibility to carry on our shoulders. Think back to our ancient tribal ancestors with me for a second. These men were powerful and athletic hunters with broad shoulders, dense traps and a slim waist – what many would consider the perfect physique.

But these men weren’t only brawn. They had brains, too.

Think about it. Our ancient male ancestors were in charge of keeping our species alive by forging battle plans against predators and other militant tribes, planning for how to distribute food among their families, paving which nomadic path they would travel in order to flourish, and so on.

It was essential for these ancient men to have strong minds. And it still is today. And for men, the root cause of a healthy mind is healthy hormonal balance. Or in other words, if you want to be a decisive, wise and commanding leader that everyone from the boardroom to the family room can look up to and trust, you must have healthy testosterone levels.

Testosterone and the Mind

Consider our ancient male ancestors with me again. Their lives were much more active than ours are today. And as you’d probably imagine, living life with a constant threat of military predatorial attack could cause some stress, which is why having high testosterone levels was important not only to them, but also to everyone who depended on them.

As men, when our testosterone levels are high, our stress hormone levels (cortisol) are low, which allows us to think more clearly, make better decisions and even have a greater drive to survive when the going gets rough. Here’s an example from a mouse study which proves the necessity of lowered cortisol levels for men.

  • Conducted by a neuroscientist at the University College Cork in Ireland, mice were separated into two groups: A placebo group and another group that was given a probiotic strain called lactobacillus ramnosis (to reduce cortisol levels in the mice). After a few weeks of giving one group these good bacteria strain while keeping the other group probiotic free, the doctor decided to throw the mice into small bowls of water to see how they react to the stress. The non-probiotic group panicked when they were placed into the bowl of water, and after a few minutes of swimming, accepted their fate, that they would drown, that is, if the doctor didn’t pluck them from the bowl first (which he did). The group that was given the probiotic swam, and kept on swimming. They were determined to survive. The difference in the mice response to the situation was found in their cortisol levels. The group that gave up in the face of adversity had 100x higher cortisol levels than the probiotic group.
  • Another rat study published in Hormones and Behavior, concluded that increased testosterone levels (through injection) reduced stress and anxiety 30-minutes after the increase.

High testosterone levels in men don’t only decrease stress and anxiety in order for you to be a better decision maker and leaders, but it also reduces fear, making you more brave, which, as a decision-maker, is a quality that you need on a daily basis.

  • This study which actually involved 16 healthy female volunteers who were given a single dose of testosterone, concluded that those who were given testosterone had less fear and anxiety when exposed to pictures of “masked, fearful faces” than those who were given a placebo.
  • A 2015 study tested a more active approach in the effect of testosterone on fear, and suggests that higher testosterone levels will cause you to approach a threatening situation with less fear when your T-count is healthy.

Along with the essential mental qualities of men such as clarity, calm, bravery comes positivity. This isn’t to say that every situation you face should cause you to smile ignorantly and ignore your trouble. But a healthy mindset towards challenges in life will take you, your family, your business to higher places. And generally speaking, your outlook needs to be backed up by your mood.

  • Several studies have shown the effect of low testosterone on mood – that low T leads to complaining, depression, irritability, and feelings of a poor quality of life. Or in short, it makes you a whiner (study, study).
  • On the other end of the spectrum, studies have shown that optimal testosterone levels will cause you to have a balanced mood, higher amounts of motivation, and feelings of a better quality of life (study, study).

So you see, men, it’s important for you to get your testosterone levels squared away. And one of the ways to improve your testosterone levels after proper lifestyle changes (READ THIS), is to try out natural herbs that both increase your testosterone levels and enhance your brain function. So before you go, check out these 5 herbs that make you smarter and where you can try them out yourself.

Herbs That Make You Smarter

Bacopa

Bacopa is an herb used in traditional Indian medicine that reduces anxiety, improves memory, balances neurotransmitters and promotes brain recovery. It’s one of the top herbs that make you smarter because of it’s proven ability in Alzheimer’s treatments and in reversing effects of amnesia. It’s been shown to increase dopamine production which lowers estrogen levels in men and thereby increases testosterone levels (review).

Mucuna

Mucuna is known for its ability to increase testosterone and growth hormone in men (study). Mucuna is a rich source of L-dopa, the building block of dopamine. Dopamine is easily depleted by stress and can cause mood imbalances in men as a result, so having a rich source of L-dopa is a helpful way to combat these effects.

Schisandra

Next on the list of herbs that make you smarter is schisandra. Schisandra is an adaptogen, meaning that it balances your hormones by reducing cortisol, and as a result, increasing testosterone. It’s a proven antidepressant (study, study).

Lion’s Mane

This isn’t actual fur from a lion’s mane. It’s an herb derived from a mushroom that looks like a lion’s mane. This herb is a pro-erectile testosterone booster. It promotes a healthy transmission of impulses from the brain to your erection when the time is right which gives you a better hard-on and a T-boost. Lion’s mane has also been shown to increase long-term memory and curiosity (study).

Rhodiola

To round out this list of herbs that make you smarter, we have rhodiola. Rhodiola is another adaptogenic herb that increases testosterone long-term by reducing cortisol levels long-term as well. According to studies it’s also been shown to reduce mental fatigue so that your mind stays clear and sharp.

Check out all 5 of these testosterone-boosting herbs that’ll make you smarter here.

All-In-One

Men were never meant to be all brawn with no brains…

And the world needs more men that will step up to the plate not only physically, but mentally and emotionally as well: being leaders that will lead our families and societies to greater heights.

Check out the 5 herbs that’ll make you smarter and boost your testosterone levels here.

Be legendary.

Everything You Need to Know About Dall Sheep and Dall Sheep Hunting

Everything You Need to Know About Dall Sheep and Dall Sheep Hunting

My name is Shad Wheeler, I am a Professional Hunting Consultant, Hunting Guide and die hard Bow Hunter. I have a lot of people ask me about Sheep hunting, what its like, where do you go, and so on. So, I thought I would share a primer on Dall Sheep hunting, as this is where most guys start their sheep hunting.

Sheep hunting is not for the faint of heart, in all my life I have only met two kinds of sheep hunters, those who are absolutely addicted and those who swear they will never sheep hunt again. If you love remote, rugged and wild places, then Dall Sheep hunting might be the perfect hunt for you. So lets start off by learning a bit more about Ovis dalli.

Species Overview:

Dall Sheep (Ovis dalli) are a member of the thin horn sheep family (which includes Stone Sheep and Fannin Sheep) and are hands down one of my favorite sheep to hunt. Not only are they absolutely stunning to look at, but the country they call home is breath taking. Dall Sheep can be found throughout the Mountains of Alaska, the Yukon, Northwest Territories and Northern British Columbia.

Dall Sheep prefer open country where they can use their incredible eyesight to their advantage, so typically you will find them above tree line, on high alpine ridges, big grassy bowls and scree filled slopes and valleys. They typically maintain close access to steep rocky terrain where it is difficult for predators to follow them. The main predators that Dall Sheep have to content with are wolves, coyotes, black bears and grizzly bears. The lambs also have to be wary of Golden Eagles, as they will look for opportunities to knock them off cliffs.

Mature Dall Sheep Rams have long, somewhat heavy, curling horns that continue to grow for most of their life, however as they get older you will see that their growth rings shrink and begin to form very close to each other. Dall Sheep Ewes on the other hand have shorter, skinnier, slightly curved horns. Rams spend most of the year in bachelor groups or bands, they rarely are seen mixing with the ewes and lambs except during the rut which takes place in November and December.

Sheep eat a mix of grasses and other plants during the summer, but when winter arrives they primarily will be found lichen, moss, grass and sedge stems. In the spring it is not uncommon for some Dall sheep populations to travel long distances to find and visit natural mineral licks, especially the Ewes and lambs.

Dall Sheep Hunting Overview

Dall Sheep hunts are typically the entry point hunt for those looking to start sheep hunting as they have maintained a lower price point as compared to Stone Sheep, Bighorn Sheep and Desert Bighorn Sheep.

Dall Sheep hunting is hard work, as the majority of hunts are remote, fly in and backpack hunts. Which means that you are humping the mountains for 6-10 days with 45-50lbs on your back. You will be climbing knife ridges, scree slopes and perhaps even scaling a cliff or two, so you need to be in good shape and invest in the right gear.

You will need good quality optics as you will spend countless numbers of hours glassing the mountains and valleys looking for your Dall Sheep. You would think it would be easy to find a white sheep in the midst of grey and green mountains, but you would be wrong. Your eyes will get tired and will burn, but you have to stay committed to glassing until you find your quarry. However, there are definitely times that everything just comes together, as I had happen on one of my hunts. We had just set up our camp for the night and started glassing across the valley, when two rams walked out on the hillside right behind our camp. As the saying goes sometimes its better to be lucky than good.

You will want to be physically and mentally prepared to hike 5-10 miles per day with your 45-50lb pack and your weapon, while living on snacks and freeze dried meals. I highly recommend that you bring some sort of electrolytes supplement, (I like nuun tablets) as you will be sweating, and working hard and they will help your body perform. If you are a coffee drinker I would also recommend you bring some Starbucks Vias or something similar. I would also recommend you bring a couple paperback books and a deck of cards in the event you get weathered in for a couple of days. This is not a comprehensive list, so if you are interested in a full gear list let me know and I will hook you up.

Going on a Dall Sheep Hunt:

Unless you are a resident of Alaska or one of the Canadian Provinces that Dall Sheep call home, you will only be able to experience a Dall Sheep hunt by hunting with an Outfitter. So though it may make it more expensive, it also leads to safer and more successful hunts.

I work with some fantastic Outfitters to offer you a number of Dall Sheep hunt options to fit your needs and capabilities. Dall Sheep hunts are typically 8-10 days in duration and are quite physical as the primary means of hunting them is backpack hunting on foot, which means you will be covering ground and hauling your camp along with you. However there are a few unique areas where we are able to offer float hunts for Dall Sheep, or Helicopter fly in hunts, but you still have to be in good shape to make the climb after them, but you won’t be packing your camp and all your hunting gear on your back day in and day out.

Food on most Dall Sheep hunts will be freeze dried, with some trail mix, cheese, salami, make sure to bring instant coffee packets if you are a coffee drinker.

Price Ranges –

  • Alaska Dall Sheep hunts range in price from $16,500 – $22,500 currently
  • Yukon and Northwest Territories Sheep Hunts range in price from $22,500 – $25,000

Combo Opportunities – Most Dall Sheep hunts will have the opportunity for hunters to combo any of the following depending on time of year and location – Moose, Caribou, Grizzly and Black Bear.

Trophy Quality: On most outfitted hunts hunters can expect to harvest rams in the 36-38” range, however there is always the opportunity to find one that breaks the magic 40”+ mark. Your best odds to take a really big ram is going to be to draw a limited entry tag in the Chugach, pursue a super rugged hunt in the Wrangells or spend a couple thousand dollars more and go hunt in the Yukon on NWT. However, there are a few places in the Alaska Range, Brooks Range and the Talkeetnas that regularly produce larger rams.

Dall Sheep Hunts Available:

  1. Brooks Range Backpack Hunts – 10 day hunts 12 day trips, high success for hunters who are in really good shape, opportunity to combo Caribou and/or Moose.
  2. Brooks Range Float Hunt – 10 day hunt, 12 day trip, great option for the guy who can’t quite pound the mountains day in and day out anymore, but who can make a couple big pushes when needed, or for the hunters who just want to do something different.
  3. Alaska Range Backpack Hunts – these are 8-10 day hunts, 10-12 day trips, great opportunity for Caribou, Grizzly and Fishing, with some Outfitters also having big moose.
  4. Alaska Range Fly In/or ATV Hunt – This is an exceptional hunt with high success on 36-38” rams, can combo Caribou and Black Bear on the August hunts, moose and grizzly available on September hunts.
  5. 14C and Tok Draw Hunts – If you can draw one of these tags, this is an excellent opportunity to find a 38”+ ram of your dreams.
  6. Talkeetna Range Backpack Dall Sheep – 10 day hunt, 12 day trip, excellent area to combo big Grizzly and Moose, solid trophy quality.
  7. Yukon Fly In Backpack Dall Sheep – 10 day hunt, 12 day trip, area produces 40”+ rams every year, and you can combo Moose, Caribou and Grizzly as well as wolf and wolverine.
  8. NWT Helicopter Fly In Dall Sheep – 10 day hunt, 12 day trip, high success with lots of rams in the 36-38” size. Combo opportunities for Moose and Caribou.

If you are interested in learning more about Sheep hunting or hunting in general, make sure to visit my website www.sashunts.com and sign up for my email list and then shoot me an email with your questions and I will do my best to answer them. You can email me [email protected]

Shad Wheeler

Specialty Adventure Services

www.sashunts.com

[email protected]

509.679.0225

The Do-It-All Herb: The Benefits of Ashwagandha For Men

The Do-It-All Herb: The Benefits of Ashwagandha For Men

Ashwagandha is an ancient (4,000-year old) herb that’s developed a reputation for making men look and feel younger, while decreasing stress, improving sleep, ramping up testosterone levels and spicing up our sex lives.

It’s a “jack-of-all-trades” kind of herb because of its ability to help men regain hormonal and psychological balance – especially in times of stress (also known as an adaptogen).  All of its benefits follow the adaptogenic nature of ashwagandha.

So with its unique history and hormonal balancing abilities in mind, let’s check out the top benefits of ashwagandha for men.

Ashwagandha and Testosterone

The bread and butter of ashwagandha is found in the fact that it reduces cortisol levels in men.

Cortisol is your body’s anti-testosterone hormone. Anytime you get stressed out, put yourself under a heavy workload (at work, in the gym), sleep less than you should or even drink too much caffeine, your cortisol levels increase, and as a result, your testosterone levels plummet.

I think we would all agree that in today’s day and age, it’s easier than ever to get stressed out – even about little things that really shouldn’t make any endocrinological impact on us at all, like traffic jams, jibberish on nighttime television and gasoline prices. But instead, we choose stress instead of serenity.

That’s primarily where ashwagandha comes into play.  

Here are some studies proving the cortisol lowering benefits of ashwagandha for men:

  1. In a 2012 study published in the Indian Journal of Psychological Medicine, researchers gathered 64 test subjects with a history of chronic stress to measure the effects of ashwagandha root on serum cortisol levels and stress-assessment tests. One group was given a placebo while the other was given ashwagandha root and both groups were asked to take their supplementation twice a day for 60 days. The results showed that the ashwagandha group had an overall reduction in cortisol levels by 27%. They also reported a 69% average reduction in both anxiety and insomnia. As a result of cortisol reduction, testosterone levels in this group increased by 15%, proving the powerful adaptogenic effects of ashwagandha.
  2. Another study, published in 2000 by the Journal of Indian Psychiatry, evaluated the effects of ashwagandha treatment on 39 patients with ICD-10 anxiety disorders. 20 of the subjects received ashwagandha supplementation while the other 19 were given a placebo. After a 2-week and 6-week checkup, the study confirmed an 88% success rate in anxiety reduction with ashwagandha supplementation.
  3. One rat study indicated that ashwagandha could be a force to be reckoned with in the development of pharmacological treatments for general neurological disorders like anxiety, insomnia, sleep disturbances, muscle spasms, and seizures thanks to its adaptogenic properties. According to the study, this potent herb can block stress pathways by balancing chemical signaling in the nervous system.

The cortisol lowering benefits of ashwagandha for men don’t only reduce anxiety and increase testosterone levels in men, but ashwagandha’s adaptogenic effects can also help you add to your legacy. Because stress is one of the primary roadblocks of infertility, this ancient, cortisol-reversing herb has proven itself capable of helping families grow.

  1. In a 2010 fertility study, researchers sought out the effects of ashwagandha supplementation on 75 infertile men, testing semen profile, oxidative biomarkers, and reproductive hormone levels in the male subjects. The subjects were divided into two groups (one given a placebo and one given ashwagandha), and the ashwagandha treated group showed significantly lower oxidative stress levels, improved levels of antioxidants in their bloodstream and better sperm quality and motility.
  2. A similar study found in Evidence Based Complementary and Alternative Medicine, saw identical results in terms of lowered oxidative stress, higher antioxidant levels and improved sperm quality and motility as the above mentioned study, and 14% of the (formerly) infertile men in the study became fathers within 3 months of ashwagandha supplementation.
  3. It goes without saying that this baby-making herb also improves the sex life of men who supplement with ashwagandha. According to a 2003 study in Life Sciences, ashwagandha stimulates the production of nitric oxide in your body, which as a result, causes greater blood flow to your erections, making them harder and giving you the ability to last longer in bed.

As an added bonus, benefits of ashwagandha for men don’t only take place in the bedroom, but in the weight room as well.

  1. A recent 8-week study published in The Journal of International Society of Sports Nutrition, researchers examined the benefits of ashwagandha on strength training and muscle growth in men ages 18-50-years old. In this study, 57 men were divided into 2 groups: one group receiving 300 mg of ashwagandha twice daily, while the other received a placebo. Compared to the placebo group, those given ashwagandha saw significant increases in strength on both the bench press and leg press, overall muscle mass, and a reduction in exercise-induced muscle damage. They also say a decrease in body fat, and a 20% increase in testosterone levels.

Essentially the men in that group didn’t only get stronger, build muscle mass, cut down on body fat, and increase testosterone, but when you add those 4 ashwagandha benefits together, you get the well sought after v-taper physique, that, according to studies, makes other men want to be you and women want to be with you.

Next Step

The benefits of ashwagandha for men are undeniable.

It’s easily one of the best herbs on the planet for your testosterone levels, and generally for a better quality of life.

For less stress, better sleep, better sex, a better physique and higher testosterone levels, this is the herb that you want to get into your supplement cabinet today.

Grab ashwagandha for yourself here.

The 30 Worst Things You Can Do For Your Testosterone Levels After 30

The 30 Worst Things You Can Do For Your Testosterone Levels After 30

Men, the studies are in…

Your testosterone levels are decreasing.

Like I mention in my book, The Man Diet (grab your free copy here), not only is your T-count decreasing generationally, meaning that you probably have less testosterone than your father did and your father has less testosterone than his father did, etc., but your testosterone levels are also decreasing as you get older – specifically when you reach 30-years old. Which is why it’s important that you don’t contribute to the decline…

If you want to keep your testosterone levels at their highest, you need to refrain from doing the following…

Here are the 30 worst things you can do for your testosterone levels after 30.

1. Watch Your Cholesterol

You’ve probably been told your entire life that you need to make sure you don’t eat too much cholesterol. After all, that was the main draw for Honey Nut Cherrios at one point in time, wasn’t it?

But when it comes to your testosterone levels, it’s essential for you to consume plenty of dietary cholesterol in the form of whole eggs, organic bacon and grass-fed beef as studies have shown there is a direct correlation between the amount of cholesterol you consume and the health of your testosterone levels.

2. Work Late

Working late probably wasn’t as destructive to your testosterone levels when you were in your early 20’s as it is when you begin to hover around the 30-year old mark.

Working late and causing your sleep to suffer is one of the top reasons why testosterone levels are low in men these days. Studies have shown a direct link between the amount of time you sleep and the amount of testosterone your body produces because, well, most of your testosterone is produced while you sleep.

Working late is one of the worst things you can do for your testosterone. Exercise some self-control and put a nightly limit on when you’ll stop working.

3. Hang Out on Your Phone

The recent rise in technology is another reason why testosterone levels are suffering, for two reasons in particular: One, you lay in bed staring at your phone, elevating your cortisol levels, and as a result you have a hard time falling asleep. Two, you spend more time on your phone playing games than you do actually living your life.

A sedentary lifestyle will kill your testosterone levels, and so will lack of sleep. Put your phone away as often as you can and live your life like a man. Your testosterone levels will thank you for it.

4. Sweat the Small Stuff

If you stress out about everything, you’ll obliterate your T-count. See, when you stress, your cortisol levels increase, which is big problem because cortisol is your testosterone’s kryptonite. When they increase, your testosterone levels decrease.

One of the worst things you can do for your testosterone levels is to sweat the small stuff. So quit getting pissed off when you’re stuck in a traffic jam. Don’t let work get to you. And spend more time appreciating what you do have instead of worrying about what you don’t have.

5. Use Products with Estrogen

Our consumer-centric world is packed with products that contain estrogen or estrogen imitators in them. Everything from plastic bottles, to cologne, your shampoo, to pesticides most likely contains an endocrine disruptor that’ll throw your hormones out of whack.

Look for these names on ingredient labels and stay away from them if you want to protect your T-count: Bisphenol A (BPA), Parabens, Phthalates, Benzophenones, Triclosan and Triclocarban.

Side Note: Zinc blocks aromatase, which is a precursor to estrogen. If you want to create optimal testosterone levels, you need the right micronutrients in your diet. You can get them – and more – with the Barbarian Manhood-Multi (learn more here).

6. Drink Unfiltered Water

One of the best things you can do for your testosterone levels (among the other 29 that I covered here) is drink plenty of water…

However, one of the worst things you can do for your testosterone is gulp your gallon or two of water through the tap. Tap water is potentially filled with chemicals that can sabotage those testosterone levels that you’re trying to increase by staying hydrated.

7. Use Plastic

Speaking of how you should drink water, plastic water bottles are not your savior from the tap.

They contain phthalates (the “ingredient” that makes plastic flexible), which have been directly linked to low testosterone.

One study involving BPA (another ingredient in the making of plastic water bottles) shows a direct correlation between low testosterone and contact with BPA in general. Instead, get yourself a multiple-use BPA-free water bottle.

8. Become a Vegetarian

Your vegetarian buddy who the ladies love is actually ruining his testosterone levels, and you will too, if you join him. You simply won’t get the amino acids, cholesterol, and dietary fat that you need for optimal testosterone levels.

This study showed that a vegetarian diet can decrease testosterone levels by almost 40%.

9. Eat Soy

Sure, keep drinking your wife’s soy milk… If you want to lower your testosterone levels.

Men who consume a lot of soy have high amounts of equol present in their bloodstream. And according to a study published in Biology of Reproduction, eqoul is a strong anti-androgen that can nearly shut down the activity of dihydrotestosterone in your body, which is your strongest androgen.

When it comes to soy, the idea of “worst things you can do for your testosterone” seems like a bit of an understatement.

10. Eat Polyunsaturated Fats

Even though you want to get plenty of dietary fat into your daily feasting windows, polyunsaturated fats (PUFAs) are not the kind of fat you want.

It’s been shown to suppress testosterone levels.

You’ll find PUFAs in vegetable oils, sunflower seeds/oils, flaxseed and soy.

11. Restrict Your Calories

Real men don’t worry about calories!

In an astounding study which compared the testosterone levels of men who “ate clean” (between 1350-2415 calories) vs. men who ate a standard western diet, the results showed that the men “ate clean” had 31% lower testosterone levels than the guys who ate “dirty.”

Eat like a man, don’t restrict your calories.

12. Overeat

I had to add this little caveat right after telling you not to restrict your calories.

Just because counting calories is one of the worst things you can do for your testosterone levels, doesn’t mean that you can overeat, either.

If you’re eating good testosterone boosting foods like I have listed out for you in The Man Diet, you won’t have an urge to overeat.

Eat like a man – men don’t overeat.

13. Cut Carbs

I know that carb cutting diets are all the rage right now. But cutting carbs will kill your testosterone levels.

At least 40% of your daily caloric intake should come from carbohydrates – primarily fruits, vegetables, potatoes, beans and white rice.

14. Drink Protein Shakes

You need plenty of protein if your muscles are going to recover from your workouts and if you’re going to have optimal testosterone levels. However, you should be getting plenty of protein from whole food sources like eggs and meat.

There’s no need for you to chug 4 protein shakes a day. Double fisting protein shakes can have an adverse effect on your testosterone levels. Instead stick with beef. It’ll give you plenty of testosterone boosting fats as well.

15. Get Drunk

I’m not anti-alcohol in general. But getting drunk is one of the worst things you can do for your testosterone levels.

The most freaky of the alcohol studies was conducted on a male rat (rats have similar DNA structure to humans) and resulted in a 50% reduction in testicle size when 5% of the rat’s diet consisted of alcohol. Poor rat!

Don’t be like the rat. Getting drunk will shrink your T and possibly your balls, too.

16. Smoke Weed

study published in the New England Journal of Medicine, tested 20 men ages 18-28 who smoked weed at least 4 days a week for 6 months. The testosterone levels of these men were significantly lower than those in a control group (who didn’t smoke weed).

And another study showed the same result. Four healthy males were tested before and after smoking weed, and the study concluded that after puffing the magic dragon, cortisol levels rose and testosterone levels plummeted.

Sorry Colorado!

17. Watch Porn

Watching porn is one of the worst things you can do for your testosterone.

When you become addicted to it (which you will over time) you won’t be able to get hard or have sex with your lady (which actually boosts testosterone. If you want some evidence to prove that statement, check out these 39 studies on the addictive nature of pornography and its neurological effects.

Also, masturbation does nothing for your testosterone levels. The pheromone connection you have with a woman during sex does. Don’t chance it. Stay away from porn.

18. Take a Long Hot Bath

Keeping your balls in warm water for a few minutes is a great way to lower your testosterone levels. If you’ve ever stood in a warm shower for 5 minutes, you know that your balls begin to hand lower than normal. That’s because they’re trying to escape the heat.

Your balls (where your testosterone is produced) perform their best when they’re cool. So leave the warm bubble baths to your lady.

19. Sit on the Sidelines

Men were made to compete.

According to a study published in Hormones And Behavior, men’s testosterone levels increase before competition, and as an added bonus, after winning a competition. You won’t get either of those testosterone spikes if you don’t step onto the field of play… Whatever that “field” may be.

20. Chew Gum

Those Double Mint gum commercials are deceiving. Those dudes should not be chewing that gum.

Spearmint and peppermint have been shown to reduce testosterone levels, meaning that you should chewing spearmint and peppermint gum will have the same effect. Find another way to freshen your breath. Chewing gum will cost you.

21. Have Flaxseed

It seemed like the world was raving about flaxseed a short year ago. Oh that’s right, because they were.

Flaxseed contains lignans, which tend to mimic estrogen. When estrogen levels are high in men, their testosterone suffers, and the side effects of a big belly and man boobs are just around the corner. The bottom line, your wife can have flaxseed, but you need to stay away from it.

22. Use Vegetable oil

If there’s an oil you don’t want to cook in, it’s vegetable oil.

Vegetable oils are full of PUFAs, which as we discussed are testosterone killers. One of the worst things you can do for your testosterone is cook all of your meals in it, sprinkle it onto a salad or dumping it on a baked potato, thinking that you’re boosting your testosterone but really lowering it. Keep it out of the kitchen.

23. Slouch

When your dad used to tell you to walk with your chest out, he was actually giving you some tips on how to boost your T. But if you won’t listen, you put yourself at jeopardy of losing testosterone. One of the worst things you can do for your testosterone levels is slouch.

Plus, it sends the message that you’re weak, insecure and closed off to the world – qualities that you don’t want to describe you as a man.

24. Run Marathons

Long distance running puts your muscles under stress for extended periods of time…

As a result, your cortisol levels shoot through the roof. Now, I’m not saying you shouldn’t enjoy a nice run every once in a while. I like to go for runs myself…

Just keep your 5k’s to a minimum.

25. Over-Train

You can also consider overtraining to be “under recovering.”

If you’re sacrificing a healthy amount of sleep in order to get to the gym, you’re doing it wrong. If your daily pattern is rubbing your eyes after 5 hours of sleep to get to the gym, you need to adjust your schedule so that you get more sleep at night and allow your muscles to recover.

26. Drink a Ton of Caffeine

Like I cover in my book, The Man Diet (grab your free copy here), drinking coffee is one of the best things you can do for your testosterone levels.

But drinking too much caffeine can stunt your T-count. Luckily, we have a lot of breathing room here. Cut your coffee to a few cups a day and you won’t have anything to worry about.

27. Get Dehydrated

According to studies, the more dehydrated you are, the higher your cortisol levels will be.

So if you aren’t constantly gulping down water, you put yourself at risk of low T. Drink water from a filter and through a BPA-free water bottle.

28. Pour on Cologne

Cologne contains phthalates, a chemical compound that is oftentimes unlisted in the ingredient label (because it isn’t required by the FDA) but is dangerous for your testosterone health.

Researchers have found this ingredient to be damaging to your sperm count and testosterone levels. In other words, every time you spritz on a little cologne (or dump in on depending on the kind of guy you are), your manliness shrivels up.

Deodorant will do just fine for you.

29. Rush to Work

Jumping out of bed and dashing off to work in a wild frenzy will cause your cortisol levels to spike and your testosterone levels to drop… Which isn’t a way to start off your morning.

Give yourself some time to wake up, journal, and have a cup of coffee before work. Anything comparable to a “morning rush” will sabotage your T for the day.

30. Don’t Do Anything

Hands down, one of the worst things you can do for your testosterone levels is to do nothing at all.

The increasing attractiveness of desk jobs and Netflix has begun to make men less active. As a result, out testosterone levels are dropping more and more from generation to generation. It’s going to take some activity, but we need to climb our way out of this mess before “manliness” looks more like drinking frappes at a local coffee shop than it does working hard, providing for our families, working with our hands, chasing adventure, and loving hard.

Next Step

Alright fellas, the ball’s in your court.

You know the 30 worst things you can do for your testosterone. So what are you going to do about it? Are you going to keep doing those things that are making you less of a man? Or are you going to turn the tide for the sake of your T?

Don’t forget to pick up your copy of my book, The Man Diet.

It’s got everything you need to make every day one that’s optimal for your testosterone.

I already bought your copy for you.

Grab your free copy of The Man Diet here.

Why Self-Talk is a Dream Killer

Why Self-Talk is a Dream Killer

Hey brother, I’m about to tell you something, maybe it’s an opinion that you don’t hold, but I look at is act fact.

It’s something that goes against everything you or I have ever read in any self-help book.

It’s the simple idea that self-talk is a dream killer.

How do I know this or how did I come to this realization?

By trying to win the small daily battles in life that will lead to my eventual success. Self-talk gets in the way more than it pushes us to succeed.

Our brains – all of our brains – deep down, want to take the easy path. It’s led to innovation in our culture and within our species. It’s made life easier. It’s also made more losers than winners.

No matter the thoughts we aspire to have, our self-talk is tainted with this desire for ease, with the baggage of everything we’ve been told by our limited thinking teachers who have no real skin in the game as far as what they teach or who they teach it to…

…By the baggage of our parents (however well-intended their words may be), but our limited-thinking friends, but our spouses, how they see us or the words they tell us…

…By the books we’ve read, the images we’ve seen, by who we were told to be as kids.

Our self-talk is always tainted. So we should not have it, do it, listen to it.

There is only what we have to do.

What we have to do is important, no matter how insignificant the task is, it’s important.

Do you think answering emails daily feels important? Or writing newsletters or editing a chapter of a book for the 15th time or doing research for a project I’m working on that may not even do well, that’s certainly not guaranteed to do well feels important in the moment?

They don’t unless I see them as a part of the overall mission, which is to help 1,000,000 men increase their testosterone levels, and 1,000,000 men develop the discipline they need to live a powerful life.

That mission needs to see this small business grow into a big company.

That mission, while I see it as relatively grand, depends exclusively on the things that I have to do today.

And so, when I sit down to do something, I don’t have any self-talk (or I’m working on having NONE, it’s a constant battle) because there is only what I have to do and it’s worked on until it’s finished.

And then onto the next thing…

You’re no different. In life there is only what has to be done.

Your overall mission isn’t reached if you push it off. You become no better if you push it to the future.

Don’t listen to your self-talk. Don’t let it rationalize inaction. Just work.

Try it. Try making a list of a few things you have to do at the end of your work day today for tomorrow. When tomorrow comes. Do what’s on the list. Don’t think. Just do.

Be Legendary,

Chad Howse

If you haven’t yet, make sure you pick up a copy of my new book, the Man Diet. I’m giving it away, just cover a small shipping fee so I don’t break the bank…

…But the mission is simple: to help 1,000,000 men to increase their testosterone levels NATURALLY.

This 1.3% annual decline in testosterone in men across ALL ages is pretty incredible, and what’s more incredible is that very little is being done about it.

That’s why I wrote the Man Diet, to begin to turn this decline around, starting with you.

Find out more about the Man Diet, and how it will help you create thriving testosterone levels by CLICKING HERE