On Men’s Health Chapter 1: The Art of Doing Nothing, Testosterone & Erections

In a man - good levels of testosterone relies on cycles of intense physical work, followed by intense relaxation.

Why am I – a women’s naturopath – talking about men’s health?? This information is important for men and women to know. Sex, connection and intimacy is a real passion of mine and fulfilling intimate relationshipS is profoundly influential on your health overall. I love to lay down the truth about what’s happening with your hormones, and understanding what is happening in your body (or your man’s body) is very useful!

If you as a man feel like you have lost your mojo, or if you are a woman who loves a man who has lost his mojo-read on. It really helps to know each other’s biology, so that we can support those we love. So here goes:

Good levels of testosterone is needed in order for a man to have an erection. Of course there are other factors but this post focuses on testosterone. A sign of good testosterone levels is a morning erection. (You can also get your GP to test for more accuracy).

Testosterone increases many positive qualities for a man (and a woman):

•    Vitality
•    Motivation 
•    Strength
•    Focus
•    Endurance
•    Sense of responsibility
•    Builds muscle bulk
•    Sex drive

Low levels are linked to dementia, cardiovascular disease, attention disorders, low libido, weight gain, loss of desire and motivation. No. Mojo.  

According to John Grey PhD, your average 50yr old man today has half the amount of testosterone than in his 20’s. Lads - it does not have to be like this.

Love the Man-Cave.

To ensure you are producing enough testosterone it is essential to minimise stress and cortisol levels. Sometimes the best thing for a man to do is literally – nothing. Yep. Men build their testosterone levels by doing intense physical work followed by periods of rest – by really switching off.

This could vary from couch sitting, to listening to music to meditating. Testosterone needs to be depleted (i.e. with physical work), in order to trigger the production of more (only during relaxation). Otherwise, chronic stress will activate the aromatase enzyme you will start converting testosterone to oestrogen. Where do you think the idea of a Man-Cave came from?

That said - everything in moderation. Of course not doing anything all day will also be disastrous for testosterone, as fat depletes testosterone. These periods of switching off are best paired with exercise especially weight training, and a balanced diet with plenty of good quality protein.

Testosterone & Oestrogen: Muscle vs. Fat:

Oestrogen, the predominantly female hormone is the ‘earth mother’ hormone. It’s proliferative – it makes things grow. Oestrogen has a close affinity with adipose (fat) tissues, and fat cells are oestrogenic. Excess weight will lead to excess oestrogen – in men and women. Think belly and manboobs…

Having belly fat is profoundly oestrogenic for a man. Jimi Wollimbin compares it to  ‘carrying a giant ovary’ around – and a man will experience the symptoms of low testosterone: Prostate issues, erectile dysfunction, grumpy, lack of motivation, direction and passion, have inflamed and sore body.

It’s also worth knowing that under stress, the enzyme aromatase is up-regulated. Aromatase converts testosterone to oestrogen. Under stress you are actively converting your testosterone to oestrogen.

Muscle to the rescue:

Muscle, on the other hand, is an endocrine gland – it can produce testosterone and vice versa. Testosterone is also produced in the gonads and some in adrenals. Testosterone levels are greatly improved by good muscle tone, and therefore building healthy muscle tissue will help your testosterone production.

In summary – fat and stress are enemies of testosterone, and rest, protein and weight training are beneficial.

Supercharge your testosterone.

Along with what we have spoken about above, here are additional ways to boost your testosterone levels:

•    Use your muscles, pump some iron, then relax.
•    Take creative monohydrate in conjunction with training. 
•    Eat more protein and healthy fats, reduce carbohydrate intake to only complex carbs. 
•    Minimise stress, and please – get good sleep.•    Zinc supplementation 10-20mg/day.
•    

Herbs: Tong Kat Ali, Tribulus, Nettle
, Muira pama, Withania, Fenugreek.
•    Lower xenoestrogens
 - reduce plastics, pesticides and chemical usage.
•    Intermittent fasting. 


Sometimes, we all gotta do nothing, and sometimes, an overworked man (or woman) needs permission to just be.

So remember – if you or a loved one has lost their passion in life, their purpose – it could be low testosterone. There are many men working their butts off out there – so here is your permission slip to simply be… to do nothing.

Karen x