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Fueling fitness journeys with passion and expertise. I guide clients towards optimal physical performance, empowering them to reach their goals through evidence-based exercise programs and personalized coaching.
How to Start Lifting Weights After 40
Reaching your fifth decade doesn’t mean slowing down—it means training smarter. A well-planned strength regimen over 40 helps you keep muscle, protect joints, and stay confident in everything from weekend hikes to picking up grandkids. This guide breaks down why lifting after 40 matters and exactly how you can start today without feeling overwhelmed or risking injury. What We Will Cover The benefits of strength training after 40 How to start a strength training regimen Workout plans for beginners Preventing injuries while lifting weights By the end, you’ll know how to build an over 40 workout plan that’s safe, effective, and motivating. The Benefits of Strength Training After 40 Physiological Changes After 40 Your body shifts in noticeable ways once you pass the big four-zero. Sarcopenia—the gradual loss of muscle mass—begins as early as 30, but it accelerates around 40 at a rate of 3–8 % per decade. Less muscle means a slower resting metabolism, so you burn fewer calories even while binge-watching your favorite series. Hormone levels such as growth hormone and testosterone dip, making it tougher to hold on to lean tissue. Bone density also declines, especially in women after menopause, raising the risk of fractures. Tendons lose elasticity, and joint cartilage thins, which can trigger nagging aches during everyday tasks. Add a modern sedentary lifestyle, and you have a recipe for reduced mobility, stubborn belly fat, and lower energy. Yet none of these changes are destiny. Research in the Journal of Applied Physiology shows that adults over 60 who performed resistance training twice a week regained muscle fiber size to levels seen in much younger participants. Another study from the American College of Sports Medicine found that weight training at 40+ improved insulin sensitivity and cardiovascular health comparable to aerobic exercise. In short, physical training in your forties isn’t just safe—it’s one of the most powerful health tools you possess. Benefits of Strength Training 1. Muscle retention and growth: Weightlifting post-40 triggers protein synthesis, helping you replace the fibers time tries to steal. You won’t pack on mass like a 20-year-old bodybuilder, but you’ll maintain or even grow lean tissue with a consistent lifting regimen after 40. 2. Faster metabolism: Every new pound of muscle burns about 4–7 extra calories daily. That may sound small, yet combined with the science behind body recomposition, even modest gains can offset middle-age weight creep. 3. Stronger bones: Resistance training over 40 loads your skeleton just enough to stimulate bone-building cells. Studies show exercises like barbell lifting in your 40s raise hip and spine bone density by up to 3 % in a year. 4. Better balance and joint stability: Strength conditioning after 40 fortifies the muscles that protect knees, hips, and shoulders, slicing fall risk and letting you enjoy activities like skiing or pickleball. 5. Hormonal support: Compound lifts spur a natural, temporary bump in anabolic hormones. Pair that with smart nutrition or address deficiencies through resources such as maximizing testosterone for strength training, and you’ll feel energized for work and play. 6. Mental resilience: Training intensively after 40 sharpens focus, lowers stress, and delivers a rewarding sense of mastery each time you add weight to the bar. Key Takeaways Strength training combats age-related muscle loss Regular lifting boosts overall health and well-being It helps maintain functional strength and balance Starting Your Strength Training Journey Proper Form and Safety Good technique trumps heavy weights, especially when you’re new to lifting weights in your 40s. Warm up with 5–10 minutes of light cardio, then add mobility drills for hips, shoulders, and ankles. Think arm circles, body-weight squats, and cat-cow stretches. These moves lubricate joints and raise core temperature, lowering injury risk. Use mirrors or record yourself to check alignment. For example, in a goblet squat, your knees should track over your toes, chest high, and spine neutral. If you’re unsure, book one or two sessions with a qualified coach who understands exercise regime for 40+ clients. That modest investment can spare months of setbacks. Mind tempo. A slow, controlled eccentric phase (lowering the weight) protects tendons better than bouncing or jerking the load. Breathe rhythmically—inhale during the lowering phase, exhale on exertion. Finish each session with a cool-down: gentle stretching or walking to remove metabolic waste and speed up recovery. Finally, respect recovery. Muscles need 48–72 hours to repair, and connective tissues may take longer. Sleep at least seven hours and hydrate well. Supplementation isn’t mandatory, yet products geared toward enhancing endurance with Blackwolf can support energy if workouts leave you unusually fatigued. Strengthening Workouts for Beginners Below is a simple 40+ strength workout built on major movement patterns. Perform it three non-consecutive days weekly for four weeks, then reassess. Warm-up (10 minutes) • 5 minutes brisk walking or cycling • Dynamic stretches: leg swings, arm cross-overs, hip circles Main Session 1. Goblet Squat – 3 sets of 10 reps 2. Incline Push-up – 3 x 8–12 reps 3. Dumbbell Romanian Deadlift – 3 x 10 reps 4. Seated Row (cable or band) – 3 x 12 reps 5. Half-Kneeling Pallof Press – 3 x 12 each side 6. Farmer’s Carry – 2 sets, 30-second walks Pick a weight allowing you to finish all reps with two “in the tank.” Increase load by the smallest plate once you can do the top rep range for every set. That’s progressive overload—the engine of muscle building post-40. Optional Cardio Finisher: 8-minute alternating bike sprints (20 seconds hard, 40 seconds easy). This boosts heart health without compromising joint integrity. After four weeks, you can shift to a split routine—upper body one day, lower body the next—to accommodate heavier loads and extra recovery. That transition marks your move from a post-40 workout routine into a more advanced 40s fitness plan. Remember, consistency beats intensity spikes. Three moderate sessions weekly outperform sporadic heroic bouts that blow up your lower back. Stick to your over 40 fitness regimen, and progress will follow. Key Takeaways Proper form is essential for safety Start slowly and gradually increase intensity Consistency is key Conclusion Strength-building in your 40s isn’t a luxury—it’s a direct investment in your future mobility, confidence, and independence. By understanding age-related changes, embracing safe technique, and following a realistic forty-plus workout strategy, you’ll defy outdated notions about what midlife bodies can do. Your next decade can be stronger than the last when you commit to weight training at 40+ today. Frequently Asked Questions How often should you strength train over 40? Most experts suggest 2–3 full-body sessions per week to allow ample recovery. Research shows this frequency hits the sweet spot for muscle growth and joint health while minimizing overuse. Spread workouts across non-consecutive days and listen to your body if soreness lingers. Can you still build muscle over 40? Yes—you can add lean muscle at any age with progressive overload, adequate protein, and sleep. Studies in adults up to 70 demonstrate significant gains after 12 weeks of resistance training. Focus on compound lifts, increase weight gradually, and meet a daily protein target of about 0.7 g per pound of body weight. Is 40 too late to start strength training? Not at all; starting at 40 often delivers rapid health improvements because your muscles respond quickly to a new stimulus. The key is mastering form, beginning with lighter loads, and ramping up volume slowly. Plenty of research shows beginners over 40 achieve strength and bone benefits within months. What is 5 4 3 2 1 strength training? It’s a descending rep scheme where you perform five heavy reps, rest, then four reps, down to one. The tactic allows near-maximal efforts with manageable fatigue, useful for strength enhancing after 40 when recovery resources are limited. Use it on big lifts like deadlifts once foundational technique is rock-solid.
Fueling fitness journeys with passion and expertise. I guide clients towards optimal physical performance, empowering them to reach their goals through evidence-based exercise programs and personalized coaching.
The Alpha Myth: Redefining Strength in the Modern World
You’ve probably heard people praise a friend for being “an alpha” or criticize someone else for not stepping up in a group. Yet the term “alpha male” is loaded with half-baked theories, pop-culture clichés, and a fair amount of confusion. This article clears the fog. You’ll see where the idea came from, what science actually says, and how the label plays out in everyday life.What We Will CoverDefining the Alpha MaleAlpha Male Personality TraitsThe Alpha Male in Modern SocietyJoin us as we dissect the “Alpha Male” and demystify the stereotypes.Defining the Alpha MaleBefore sorting fact from fiction, you need a working definition. In pop culture, an alpha male is framed as the dominant, confident leader who naturally commands respect. He’s often shown as decisive, attractive, and unflinchingly assertive—sometimes edging into arrogance. Yet that image is only one slice of a bigger story. At its core, the concept tries to describe a social hierarchy: alpha at the top, other letters of the Greek alphabet (beta, omega) below. In defining an alpha male, we first need to understand how these hierarchies developed and why they were borrowed from animal research.The Origin of the Alpha Male ConceptThe term traces back to mid-20th-century studies of wolves in captivity. Researchers noticed a “top” wolf that controlled access to food and mates and coined the phrase “alpha wolf.” Those early observations bled into broader animal behavior literature, then jumped to human self-help books and dating advice.Yet the story took a twist. Later field studies of wild wolves—most famously by biologist L. David Mech—found that so-called alpha wolves were simply parents guiding their offspring, not power-hungry tyrants. Mech even asked publishers to stop printing his older work because the captivity data painted a distorted picture.Despite scientific revisions, the alpha label stuck in popular culture:1960s–70s: Zoologists applied “alpha” to primates and other species, cementing the idea of a linear hierarchy.1980s–90s: Business literature latched on, presenting the alpha male as the ideal CEO who makes bold moves.2000s onward: Dating coaches and social-media influencers pushed the alpha male mentality as a ticket to status and romantic success.By the time mainstream psychology weighed in, the phrase had already morphed into a catch-all for confidence, aggression, or old-school masculinity—depending on who was talking. Understanding alpha males today means acknowledging this mixed lineage of science, half-science, and storytelling.Stereotypes and MisconceptionsBecause the concept came through pop culture’s filter, stereotypes piled up fast. You’ve probably encountered at least one of these:The “born leader” myth: It claims alphas instinctively dominate from day one. In reality, leadership skills—communication, emotional regulation, strategic thinking—are learned and refined over time.Confident equals aggressive: Many assume an alpha must be confrontational. Confidence can show up as calm authority or quiet decisiveness, not just loud chest-beating.Alphas never doubt themselves: Everyone feels uncertainty. Healthy self-reflection prevents overconfidence from turning into reckless alpha male behavior.Alphas are materialistic and status-obsessed: Pop culture links dominance with flashy cars or extravagant lifestyles. Research shows long-term influence relies more on trustworthiness and competence than on bling.The zero-sum mindset: Some believe an alpha rises only by pushing others down. In collaborative environments, genuine leaders lift teammates and share credit, contradicting the dog-eat-dog caricature.Why do these misconceptions persist?Media shorthand: Movies need quick character sketches. “Alpha” signals power without lengthy backstory.Marketing hooks: Self-help gurus promise fast transformations—buy the program, become the alpha. Nuance doesn’t sell as easily.Social coping: Labels simplify complex human dynamics. Instead of untangling different personalities, people slot others into tidy categories.Key TakeawaysThe “alpha male” idea started in animal behavior studies but was later revised, especially for wolves.Stereotypes exaggerate aggression and infallibility while ignoring nuance and learnable skills.Alpha Male Personality TraitsThe moment someone mentions an alpha male personality, images of square jaws and boardroom takeovers pop up. Let’s dig deeper. Alpha male characteristics span a spectrum—some constructive, others problematic. The difference often lies in context, self-awareness, and impact on those around you.Common Characteristics of Alpha MalesDecisivenessConfidenceInitiativeCompetitivenessProtective instinctHigh physical or mental energyDirect communicationRisk toleranceGoal orientationSocial presenceKeep in mind that these traits overlap with qualities any leader—male or female—might display. The label simply clusters them under one banner.Healthy vs Unhealthy Alpha TraitsNot all dominance is the same. The traits of a dominant male can build trust or breed resentment depending on how they’re expressed. Think of a sliding scale:Healthy ExpressionsConfidence → Encourages group morale and reduces decision paralysis.Competitiveness → Spurs self-improvement and inspires peers.Directness → Saves time, clarifies expectations.Protectiveness → Creates psychological safety, especially for vulnerable team members.Unhealthy ExpressionsArrogance masquerading as confidence → Dismisses feedback and stifles innovation.Cutthroat competitiveness → Sees colleagues as obstacles rather than collaborators.Aggression instead of directness → Uses intimidation to silence dissent.Overprotectiveness → Slides into controlling behavior, especially in relationships.Why does the same trait swing both ways? Several factors play a role:Self-awareness: Alphas who reflect on their impact adjust quicker when they overstep.Empathy: Healthy dominance includes reading a room and tailoring tone. Toxic dominance bulldozes through nuance.Context: Barking orders on a military field may save lives; doing so in a brainstorm kills creativity.Feedback loops: Cultures that reward aggressive posturing normalize unhealthy alpha behavior.Key Takeaways:Alpha males share traits like decisiveness, confidence, and initiative.The same trait can be constructive or toxic; context and self-awareness determine the outcome.The Alpha Male in Modern SocietyIn the workplaceFlat structures reduce top-down command. Alphas today blend decisiveness with participatory leadership.In personal relationshipsPartners value shared decisions. Healthy dominance shows as reliability, not control.In fitness and healthModern alphas chase longevity, not just heavy lifts. Meditation and nutrition matter more than brute strength alone.In digital spacesAuthenticity wins over mindless flexing. Engagement and humility earn long-term credibility.The diversity factorToday’s alpha archetype includes diverse expressions—servant leaders, soft-spoken strategists, and everything in between.Legal and ethical accountabilityOld-school dominance now meets consequences. The bar for ethical leadership is higher than ever.Social goodModern alphas channel drive into service—mentoring, activism, and creating impact beyond ego.Conclusion: The alpha concept isn’t obsolete—it’s evolving. Leadership is no longer about domination but guidance, ethics, and adaptability.ConclusionThe alpha male isn’t a relic of outdated biology or a caricature from internet forums—it’s a concept that’s been warped, misapplied, and oversimplified. At its best, the idea of the alpha reflects qualities we often admire: confidence, initiative, protection, and drive. At its worst, it becomes a mask for insecurity, arrogance, and domination.True strength in today’s world looks different than it did in the past. It’s not about barking orders, flexing harder, or outshining everyone in the room. It’s about leading with purpose, listening with intent, and using influence to build—not break—what’s around you.If there’s one takeaway, it’s this: being “alpha” isn’t about fitting a rigid mold. It’s about evolving with the times, knowing when to step up, when to step back, and how to turn personal power into collective progress.Frequently Asked QuestionsWhat is an alpha male personality?Confidence, decisiveness, and natural leadership. Not aggression. Healthy dominance respects others while steering forward.What is an omega male?Often seen as non-competitive or outside the traditional hierarchy. This label oversimplifies real human behavior.What is a beta male personality?Cooperative, supportive individuals who may defer to stronger voices. Essential for balanced teams.What is an alpha male in a relationship?Someone who leads with protection and direction while treating their partner as an equal. Strength without control.
Empowering individuals to nourish their bodies with intention and purpose. I share insights on balanced eating, mindful consumption, and sustainable food systems to foster holistic wellness and a healthier world.
How to Reset Your Circadian Rhythm Naturally for Better Sleep
How to Reset Your Circadian Rhythm Naturally for Better Sleep You might have noticed that there are days when you wake up feeling refreshed and days when your energy feels completely off. Our body’s internal body clock, often referred to as our biological clock, directs our natural sleep-wake cycle within a 24-hour cycle. This article explains the importance of circadian rhythms and how they affect numerous aspects of your daily life—from energy levels to overall health. We’ll cover what circadian rhythms are, explore the factors that can cause disruptions, and provide natural tips supported by circadian rhythm research for resetting your cycle naturally for better sleep. In the following sections, you’ll find an easy-to-follow breakdown of the science behind circadian rhythms, common disruptions like a disrupted sleep pattern from factors such as jet lag effect or night shift impact, and practical ways to get your sleep schedule back in line. Whether you’re struggling with sleep schedule irregularities or simply curious about how to improve your daily sleep cycle, this guide will help you understand the inner workings of your body’s clock and offer realistic advice to restore its rhythm. What We Will Cover Understanding Circadian Rhythms Disruptions to Circadian Rhythms How to Reset Your Circadian Rhythm Let's dive into the details and start improving your sleep patterns by tackling both the science and everyday situations that affect your body's natural sleep-wake cycle. Understanding Circadian Rhythms Your circadian rhythm is integral to how your body functions, influencing not only your daily sleep cycle but various physiological rhythms including metabolism, hormone release, and even body temperature. Often called the body clock cycle, this natural timing system works by locking your sleep schedule in place in accordance with the natural light-dark cycle. In everyday terms, think of it as the internal signal that tells you when it’s time to sleep and when to wake up, helping to maintain your natural sleep-wake cycle. What Are Circadian Rhythms? Circadian rhythms are natural, internal processes that follow a roughly 24-hour cycle, influencing many physiological processes and behaviors. In simpler terms, it is your natural daily sleep cycle that tells you when to be awake and when to wind down. This biological clock synchronizes with environmental cues such as sunlight and the light-dark cycle, ensuring that your body remains in sync with the day and night around you. Your daily sleep cycle is just one example of these rhythms. Beyond sleep, your circadian rhythm governs other bodily functions like digestion and temperature regulation. Researchers in chronobiology studies say this internal body clock is pivotal in keeping everything from our mood to our overall energy levels in balance. When these physiological rhythms are aligned, you experience what many describe as a natural sleep-wake cycle. The Science Behind Circadian Rhythms The science behind circadian rhythms revolves around a small group of cells in your brain known as the suprachiasmatic nucleus (SCN). This cluster acts as your body’s internal timekeeper by receiving signals influenced by the light-dark cycle and then sending cues to the rest of the body. It helps regulate critical functions such as the production of melatonin—the hormone directly tied to sleep—and cortisol, which awakens your body in the morning. Modern circadian rhythm research has demonstrated that when your body clock is in sync, you’re more likely to have a healthy daily routine. You may notice improved mood, sharper concentration, and better metabolism regulation. But if your internal clock is thrown off—for example, through sleep schedule irregularities or exposure to light at odd times—your body can experience rhythm disturbances, which might lead to effects of irregular sleep that negatively impact your overall well-being. Key Takeaways Circadian rhythms are natural cycles that regulate your sleep-wake cycle and other physiological functions. Your internal body clock relies on external cues like light and darkness to function properly. Scientific research has shown that maintaining circadian alignment is key for optimal body performance and overall health. Disruptions to Circadian Rhythms Disruptions to your circadian rhythms can cause your body’s natural sleep cycle to fall out of sync. These disruptions could lead to a variety of problems from a disrupted sleep pattern to more significant impacts on your overall health. Several everyday factors, ranging from the jet lag effect when you travel to working night shifts, can alter your natural sleep schedule and affect your daily sleep cycle. Common Causes of Disruptions There are many reasons why your body’s internal clock might go off balance. One common factor is irregular exposure to light. When you delay exposure to natural sunlight in the morning or face too much artificial light at night, especially from screens, your rhythm suffers. This imbalance can lead to circadian rhythm disruption, which often translates into sleep schedule irregularities and may affect how well and how much you sleep. Other everyday habits can also contribute to these disturbances. Working a night shift or traveling through multiple time zones can interfere with your internal body clock. Already popular examples include the jet lag effect and night shift impact. These situations force your body to adapt quickly, often causing a disrupted sleep pattern and resulting in physiological discomfort that ranges from tiredness to impaired cognitive functions. Additional causes include inconsistent sleep routines, where variations in bedtime and wake time disrupt the natural synchronization of your daily sleep cycle. Lifestyle factors, such as caffeine consumption in the late afternoon or heavy meals close to bedtime, can also interfere with your body clock cycle. Studies on circadian synchronization indicate that sticking to a consistent sleep schedule is one of the most effective ways to maintain natural sleep-wake patterns. Effects of Circadian Rhythm Disruptions The health risks associated with circadian rhythm disruptions should not be underestimated. When your internal body clock falls out of alignment, your daily sleep cycle and overall health can suffer greatly. Research on sleep-wake cycle has identified several negative effects, ranging from reduced cognitive performance and energy levels to more serious health issues like hormonal imbalances. Some individuals experience sleep phase disorder—a condition where it becomes increasingly difficult to fall asleep or wake up at conventional times—and this often leads to a range of side effects, including mood changes and diminished productivity. Moreover, if disruptions persist, prolonged rhythm disturbances have been linked to an increased risk of chronic conditions such as obesity, diabetes, and cardiovascular issues. People facing such challenges often need to recalibrate their biological clock with strategies that ensure a return to a natural sleep-wake cycle. On a day-to-day basis, even minor circadian misalignments can reduce the quality of your sleep and impair concentration. The impact of irregular sleep caused by factors like sleep schedule irregularities or disrupted rhythm might not be immediately obvious, but over time, they take a toll on your overall health. This is why keeping a consistent daily sleep cycle is critical for maintaining both physical and mental well-being. Key Takeaways Various environmental and lifestyle factors, such as exposure to artificial light and night shifts, can disrupt your circadian rhythm. Circadian rhythm disruptions can lead to short-term issues like a disrupted sleep pattern and long-term health risks. How to Reset Your Circadian Rhythm Resetting your circadian rhythm naturally involves making changes to your daily routine that allow your body's internal clock to reap the benefits of natural sleep patterns. Fortunately, there are practical, evidence-based strategies to help restore balance if you find yourself suffering from the effects of irregular sleep. With guidance from various chronobiology studies, you can adjust your daily habits to encourage better alignment with the natural light-dark cycle. Natural Ways to Reset Your Circadian Rhythm One of the most effective ways to get your internal body clock back on track is by managing your exposure to light. Start by getting sunlight in the morning; even 20 to 30 minutes of morning sunlight can help signal to your brain that it's time to start the day. As your body absorbs the light-dark cycle, you’re likely to notice a gradual shift towards a natural sleep-wake cycle. This approach is supported by research on sleep-wake cycle that emphasizes the importance of natural light in regulating your circadian rhythms. In addition to proper light exposure, establishing a consistent bedtime routine plays a crucial role in resetting your body clock. Practices might include dimming the lights in the evening, reducing screen time, and incorporating calming activities before bed. These simple changes have been shown to ease the transition to sleep by reinforcing your biological clock. Taking these steps can also help avert circadian rhythm disruption caused by late-night screen exposure or irregular sleep habits. Another natural strategy involves physical activity during the day, which supports metabolic functions and reinforces your internal body clock. Engaging in regular exercise not only boosts overall health but also helps maintain a natural sleep-wake cycle. Evening exercise can be counterproductive, so aim for earlier sessions to reap the full benefits of your workout while preserving your body’s natural circadian rhythm. You may also find that your diet plays a role in regulating your sleep patterns. Eating a balanced diet that avoids heavy meals close to bedtime can prevent the body from working overtime during the night. For instance, limiting caffeine intake after mid-afternoon and opting for lighter dinners may assist in keeping your day-night cycle in harmony. Adopting these practices based on circadian rhythm research can lead to lasting improvements in how you feel throughout the day. Various studies have also highlighted the benefits of maintaining a dedicated sleep space. Making your bedroom a quiet and dim environment can reinforce the signals your brain gets regarding sleep. This aspect of your routine is closely related to establishing a natural sleep-wake cycle. Furthermore, professionals suggest that weekends should not stray too far from your regular sleep schedule, as significant variations can contribute to sleep schedule irregularities that disturb your circadian alignment. Maintaining Regular Circadian Rhythms Once you’ve reset your circadian rhythm, keeping it stable requires consistent effort. One of the simplest methods is to follow a regular sleep schedule, even on weekends. By waking up and going to bed at the same time every day, you allow your internal body clock to establish a reliable routine. This consistency is key to avoiding rhythm disturbances and ensuring that your natural sleep-wake cycle remains intact. In addition to a steady routine, monitor your environment carefully. For example, limit exposure to bright screens at night and adjust your lighting to a warmer tone after sunset. These small changes reduce the risk of circadian rhythm disruption that can lead to health setbacks such as sleep phase disorder. You may also find it helpful to adjust your physical space; simple modifications like blackout curtains or eye masks can make your bedroom an ideal setting for sleep. Consider your overall lifestyle too. Spillover stress from work or personal life can impact your biological clock. Many people find that strategies to maintain mental health in winter or adopting proven methods for a better night's sleep help reduce stress and improve sleep quality. Even our internal body clock benefits from periods of rest that are free from high stress, ensuring that our daily sleep cycle remains resilient. It’s important to remember that maintaining your circadian rhythm is an ongoing process. Over time, you might notice subtle shifts that indicate whether your rhythm is still aligned with the natural light-dark cycle. In such cases, revisiting some of these natural strategies can offer quick fixes to mitigate the effects of any temporary disruptions. Consistency and patience are key, and by relying on an essential guide to healthier sleep habits, you can create an environment that supports long-term sleep efficiency. Key Takeaways Natural methods such as morning sunlight and a consistent bedtime routine are effective for resetting your circadian rhythm. Regular exercise, mindful eating habits, and a sleep-friendly bedroom environment support your internal body clock. Resetting Your Circadian Rhythm for Better Sleep Resetting your circadian rhythm can lead to better sleep and overall improved health. By understanding what circadian rhythms are and the factors that lead to disruptions, you can take practical steps to restore your natural sleep-wake cycle. Whether you incorporate natural methods such as controlled light exposure or establish a rigorous bedtime routine, every measure helps reinforce your day-night cycle and reduce the effects of irregular sleep. Beyond simply resetting the rhythm, maintaining regular circadian rhythms promotes sustained energy, mood stability, and improved overall well-being. Countless studies on circadian synchronization have shown that a stable daily sleep cycle is key to mitigating the negative impacts of disrupted sleep patterns. Stay mindful of both lifestyle factors and environmental influences as you work to welcome a healthier internal body clock into your life. Frequently Asked Questions What is circadian rhythm in simple terms? Circadian rhythm is simply your body’s natural clock that tells you when to sleep and wake up. It follows a 24-hour cycle influenced by light and darkness and helps regulate your daily sleep cycle as well as other physiological processes. How do you reset your circadian rhythm? You can reset your circadian rhythm by aligning your schedule with natural light cues, especially by getting morning sunlight, and establishing a consistent sleep routine. Reducing screen exposure at night and planning regular mealtimes can further help adjust your internal body clock. What is the healthiest circadian rhythm? The healthiest circadian rhythm is one that consistently aligns with the natural light-dark cycle, ensuring you get adequate sleep and wake time regularly. This balance supports optimal hormone regulation, sharper concentration, and overall wellness as supported by chronobiology studies. How do I know if my circadian rhythm is off? Signs of an off circadian rhythm include feeling tired during the day, difficulty falling asleep, and inconsistent sleep quality. Observing persistent sleep schedule irregularities and experiencing a disrupted sleep pattern are clear indicators that you may need to re-establish your natural sleep-wake cycle.
Fueling fitness journeys with passion and expertise. I guide clients towards optimal physical performance, empowering them to reach their goals through evidence-based exercise programs and personalized coaching.
21 sex tips for men
Let’s be honest, no matter how good you think you are in the sack, we can all benefit from a sexual boost now and then. Whether you’re seeking new sex techniques for men or the latest sex tips for guys, there’s no harm in mixing it up between the sheets. Plus, she’ll be grateful you read our sex guide - you can thank us later! Better sex tips for him Sex is a two-way street, but that doesn’t you can’t keep one ear to the ground for the hottest sex techniques to keep your partner happy in bed. Often, it’s the ladies seeking ‘better sex tips for him’ so why not surprise her in bed after learning a thing or two… You know it makes sense. Without further ado, let’s dive in. Here are 21 sex tips for men you can try right away. 1. Communicate, a lot Sure, dirty talk is awesome, but there’s more to great sex than talking dirty in your partner’s ear. At the start of a relationship, everything is new and exciting - especially in bed. Over time, we can get a little complacent, simply going through the motions. So, what should you do? Well, it’s time to break the cycle. Ask your partner what she wants to do and feel. Don’t feel embarrassed in telling your partner what turns you on, either. 2. Get her in the mood… Around the house While shagging on the dining table sounds like one of many better sex tips for men to try, we’re not quite talking about foreplay up against the fridge. If you want to get your partner in the mood, help out around the house first. By helping out with household chores and errands, you’ll make her feel valued - way before jumping in the sack. Trust us, she’s far more likely to be in the mood for sex if you help out first. Make household chores and errands and equal split. While this may not quite be top of our better sex tips for him - it sure will help her energy levels at least. 3. Eat well I’m not talking about eating fruit off your partner’s chest, but more about treating your body well. Following a healthy, varied diet helps to keep your general health in check, including your sex drive. Eating plenty of fruit and veg can keep your cholesterol levels low, keeping your cardiovascular system ticking along nicely. This means that when it does come to sex, you’ll be able to perform at your best. Sex tips for guys aren’t all about getting hot and heavy between the sheets, but about looking after your body to get there in the first place. 4. Get regular exercise Exercising regularly can not only keep your health in check, but also contribute towards a healthy self-image, self-esteem and improve your sex drive. Plus, when you can keep up the pace in the gym, you’ll hardly break a sweat in the bedroom! On the flip side, without a balanced diet and regular exercise, you could be putting your body at risk of health issues, obesity, and erectile dysfunction. Exercise is crucial in our sex guide for men! 5. But not too much exercise... While regular exercise is certainly one of our best sex tips for men, exercising too much can have the opposite effect. If you’re working yourself too hard in the gym, you’re more likely to feel fatigued, with low energy - and definitely not in the mood for sex. When your body goes out of whack due to overtraining, it can also disturb your sleep and affect your mood. Instead of hitting the gym 24/7, try to keep it to a few times a week. 6. Exercise together If you’re enjoying working out, why not hit the gym or head out for a run together? Not only will keep both of your libidos running smoothly, but it’ll also boost your endorphins. Exercising with your partner is a great way to connect with your other half, improving both the efficiency of your workouts and happiness in your relationship. Those that sweat together, stay together - making this one of our favorite sex tips for men. 7. Make time for sex Blocking off time in your diary for sex may not sound sexy, but this is easily one of our best sex tips for guys. Think about it - we’re all busy, making it difficult to ‘make time’ when juggling work and home life. Set some time aside to ensure both you and your partner are making time for each other. 8. Refrain from having sex Wait, not having sex? How does that work? Bear with me… Abstinence is actually a great sex tip for guys, since it builds anticipation for your next steamy session. Whether it’s a weekend, a week or even just a few days, that lust for forbidden fruit will make your next sex session all that more exciting. 9. Give her a massage For men, sex is about excitement. For women, however, they’re far more likely to feel in the mood for sex via relaxation. Grab yourself some massage oil and massage her back and shoulders, or run her a hot bath and wash her hair for her. Also Read:The Link Between Low Testosterone and Sleep Deprivation As far as sex tips for guys go, relaxing your partner is easily one of our top tips. 10. Focus on a feature Ready to drive your partner wild? Focus on a particular feature and whisper in her ear just how hot she really is. While this tip is somewhat obvious, it’s totally necessary in our sex guide for men. Every woman wants to feel adored and sexy - so now’s your time to shine. 11. Tease with technology No, I’m not talking about sex toys (although they could certainly help for spicing things up!) - I’m talking about getting her in the mood for sex over text/email. Stuck at work? At the gym? No problem, send her sexy messages throughout the day. If you want to get a little more detailed with your daydreams… Why not email her from work? Don’t forget to use your personal email address, however… Nobody wants their wildest fantasies accidentally CCing to the office manager. Boost your testosterone with Testogen Testogen boosts your testosterone naturally and reverses the symptoms of low T. So you can feel better, every day. Right now if you order two bottles of Testogen you get a third absolutely free! 12. Don’t skip foreplay Right, guys, I’m going to just say it - foreplay matters. No matter how long you’ve been together, foreplay warms you both up for sex (quite literally!) and contributes towards more intense orgasms. Don’t go straight to sex. Trust me, she’ll thank you for it. When it comes to sex techniques for men, foreplay is always a winner. 13. Pay attention Much like foreplay, paying attention to those sensitive spots will drive your partner wild. Start by kissing her neck, her collarbone, and down her stomach. Stay clear of where she really wants you to go, and concentrate on everywhere else. Believe me, she will love/hate the tease and want you in no time. 14. Let her take charge One of the best sex tips for men is to let your partner take charge. Don’t be afraid to let her lead, telling you exactly where to go and what to do. If she’s always in charge, however, now it’s time for you to take control. Letting her take the lead is easily one of our favorite sex tips for guys. 15. Lube it up Using lube doesn’t mean that you’re not getting your partner wet enough for sex. All women are different down below, so don’t be afraid to keep some lube handy for those occasions. Also Read:5 Ways To Naturally Increase Testosterone You Can Start This Week Our best sex tips for him: Try flavored lube 16. Try new positions If you feel as though your sex life has become a bit same-same, don’t be afraid to switch things up. Don’t be afraid to try a new position, introduce sex toys or experiment with roleplay. Nervous about trying out these sex techniques for men? Communication with your partner is key. 17. Try sex outside of the bedroom Whether it’s in the shower or the great outdoors, one of our favorite sex tips for men has to be sex in a new location. For many, the excitement of sex outdoors is enough to achieve a mind-blowing orgasm. Mix it up! 18. Touch each other, without sex Sex techniques for men aren’t all about physical sex together… You can improve your sex life by being intimate with one another, in a non-sexual way. Love and affection go a long way, so don’t be afraid to kiss your partner often. 19. Look after your junk It should be pretty obvious that you need to look after your junk, washing regularly and generally looking after yourself. Alongside this, be careful to avoid penile injury. If you and your partner like things rough, her being on top a little… Vigorously, could lead to injury. 20. Do kegel exercises If you’ve been searching for ‘better sex tips for him’, you’ve come to the right place. Premature ejaculation is an issue for many men, but there are some things you can do to avoid it. Also Read:Testosterone and Libido – A Better Sex Life Even With Low Testosterone Kegel exercises work to strengthen the pubococcygeal (PC) muscles of the pelvic floor, helping you to control your orgasms during sex. When it comes to sex techniques for men, kegels are up there with the best! 21. Experiment with edging Concerned about arriving early? One of the best sex tips for him is to experiment with edging. Not sure what I’m talking about? Edging is the act of bringing yourself to the brink of orgasm - then stopping completely. While it seems like a total anti-climax (quite literally), it will help you last longer in bed if you’re concerned with premature ejaculation. Ready for better sex? Armed with these sex techniques for men, you’ll be well on your way to mind-blowing sex. Remember, communication is key for experimenting with your partner. Looking for a way to boost your sex drive? Testogen’s 100% natural and powerful formula boosts your testosterone levels naturally, for a noticeable boost in energy, sexual performance and libido.
Fueling fitness journeys with passion and expertise. I guide clients towards optimal physical performance, empowering them to reach their goals through evidence-based exercise programs and personalized coaching.
Low Libido in Men - Do You Need a Libido Booster?
Are you struggling to get in the mood? Do you lack the energy to even try? Good chance the problem is your sex drive. Low libido in men is common and, luckily for you, you can overcome it. Libido is most commonly associated with sexual activity and sexual desire, but libido can also involve things like general energy levels, motivation, and excitement. Without them, you'll struggle to go at it. So how to increase libido when your drive is down in the dump? Below I'll point out some of the best libido boosters, so you can start having some fun again! Read on; your partner will thank you... What causes low libido in men? Foods that increase libido Other ways to boost libido Male libido supplements that increase testosterone What causes low libido in men? Low libido can be a difficult problem, especially for young and healthy men who are supposed to be at the peak of their sexual prime. Low libido can make it difficult for men to maintain their relationships and it can impact other areas of their life as well... Symptoms of Low Libido Low libido in men can cause a number of symptoms that can interfere with a man’s quality of life. Below I'll name a few. Related article:How to arouse a man with a low libido Low sex drive Many men who struggle with low libido have a hard time maintaining their sex drive. They're often simply not interested in sexual activity. This can be especially difficult for men who are in relationships and unable to meet the needs of their partner. If they don't find a way to boost their libido quickly, it might lead to serious relationship problems... Impaired sexual function Many men who struggle with low libido may also not be able to perform when they are in the bedroom. One of the identifying symptoms of low libido is erectile dysfunction - an inability to get or to maintain an erection. Low energy and motivation Many men with low libido find that they don’t just lack energy for performing sexually - they have low energy around the clock. This can make it difficult to complete daily tasks and find the motivation to achieve your goals. Low Libido Causes If you notice any of the above problems, you might be concerned about what might be causing your low libido. There are a lot of causes of low libido, and before learning how to increase libido it’s important to first identify what’s actually wrong. Hypogonadism / Low Testosterone When men experience low libido, often their first suspicion is that they have low testosterone levels. Often they might be right, as low testosterone can influence libido significantly. Let's go through some of the causes. First, it could be a medical condition called hypogonadism. Hypogonadism is a condition in which men are unable to produce the necessary amount of testosterone for them to function properly. Second, your testosterone might be low due to a range of other reasons. Common causes are obesity, poor diet, unhealthy lifestyle such as smoking and drinking, or not enough exercise. Low testosterone is known to cause a number of symptoms that can make life difficult for men, in addition to low libido. In fact, many of the symptoms of low libido and low testosterone are similar or identical. Other symptoms include: Lack of focus, concentration, or motivation Decreased muscle mass or difficulty gaining muscle Constant fatigue More body fat If you’re experiencing a number of the above symptoms then you might be struggling with low testosterone. Seeking natural ways to enhance your testosterone levels could fix your low libido. However, if you’re not showing other symptoms of low testosterone, your low libido might be caused by something else. Below, I'll run you through some of the other potential causes for low libido in men. Medication There are a lot of medications out there that can lower testosterone or otherwise suppress libido or sexual function. In particular medication dealing with: Blood pressure Opioid medications (morphine, fentanyl) Chemotherapy medication, corticosteroids, ketoconazole, and cimetidine Many antidepressants Steroids or other forms of testosterone replacement can lower testosterone production in the long-term If you’re experiencing symptoms of low testosterone or libido, talk to your doctor about switching medications. Depression Depression is a difficult condition to live with that can lead to a loss of motivation and decreased interest in a number of things - including sex. In fact, many depressed people are known to be unenthusiastic or uninterested in sexual activity. Furthermore, antidepressant medications have been shown to reduce sexual desire even further. SNRI and SSRI medications, like Cymbalta or Prozac, have been shown to be particularly effective at lowering libido. Disease There are a lot of diseases and chronic conditions that can negatively affect libido. If you’re constantly sick or in pain, then there’s no wonder that you’d find less time in your mind to focus on things like sex. A number of illnesses have been shown to be particularly potent in suppressing libido, including: Type 2 diabetes Obesity High blood pressure (can interfere with erections) High or low cholesterol Chronic organ failure Sleep Problems Some studies have revealed that men who struggle with sleep apnea may not produce as much testosterone as other men. The link between testosterone and libido suggests that this could create problems with your sexual desire. Stress Another one of the most common causes of low libido in men is stress. Stress can seriously interfere with your hormonal health. Stress causes the body to release more cortisol, a hormone that is notorious for causing effects that are undesirable to men. Too much cortisol can also suppress libido. Diet Diet influences every aspect of our health and can be very important for maintaining and managing hormonal health. If you have an unhealthy diet, chances are you will experience low libido - and a host of other symptoms that can make life a bit more uncomfortable. Below, we have a list of foods that increase libido. Foods that increase libido Knowing that diet is one of the best ways to increase your libido provides a simple option for helping to regain your sexual health. A healthy diet, rich in grains, fruits, vegetables, and legumes, is important for maintaining your general health. However, a number of foods might be of particular interest if you’re simply wondering how to boost your libido. Chocolate Chocolate might not be a good staple for your diet, but it can certainly help to increase libido in the short-term. Good, organic, dark chocolate (75% or more) contains a number of compounds that are useful for helping to get things going. One such compound is theobromine, a sister compound to caffeine that boosts mood and can work as an aphrodisiac. The best way to go about this is to find a source of raw, unprocessed cacao beans or cacao powder. Be careful, though - if you’re used to the heavily processed chocolate they sell in stores, raw chocolate can pack a serious punch. Start small (and, if possible, share some with your partner and see how things go). Oysters Oysters are well-known as an aphrodisiac, and current belief holds that this is because they are such a rich source of zinc. Zinc is necessary for the production of testosterone, and as such is important for anyone who is hoping to maintain their libido. Suggested read: The link between zinc and testosterone – and how to get more zinc >> Avocados Avocados are another food that is known to be an aphrodisiac. In addition to this, they’re simply great for you - a rich source of vitamin E, vitamin K, and omega-3 fatty acids make avocados a great daily food. Walnuts Walnuts are great for you, and they’re also good for your sexual health. Walnuts are believed to increase sperm quality, meaning that they will boost your fertility. Strawberries and Raspberries Strawberries and raspberries contain a lot of zinc in their seeds. While they might not contain as much as a tin of oysters, they are certainly more viable options for vegans who are hoping to boost their zinc levels. ... not to mention the way that strawberries have been used in sexual advertisements for many, many years... Other ways to boost libido It’s not just your diet that can help you bump up your libido. Living a healthy lifestyle and following these tips will improve your sexual health. Male libido supplements There are a ton of supplements and herbs that are known to help boost libido. Some of the most popular supplements that can be used solo include: Yohimbe Yohimbe is a powerful African herb that’s known to function as a stimulant and an aphrodisiac. This stuff is very strong and should be used with caution - otherwise, you might find yourself awake with a quick heartbeat and a powerful erection for hours. Ginkgo biloba Gingko is a powerful herb that’s known to increase blood flow throughout the brain and body. It can promote the health of erections and also reduce anxiety associated with sexual dysfunction. Garlic Something as simple as garlic can work as a powerful aphrodisiac. As long as your sexual partner doesn’t mind the smell, garlic can provide a serious boost to libido. Sleep If you’re not getting enough sleep, chances are you’re not going to be operating at your maximum potential. This could mean that you’re not producing enough hormones, and this could impact your libido. Increase Self-Confidence Poor diet, unhealthy living habits, lack of socialization - all of these things can interfere with your self-image, making it difficult to approach the opposite sex or to find yourself sexually attractive at all. Focus on your positive traits and remember past experiences in which you accomplished something or surprise yourself with your own behavior in a positive way. Counseling and therapy can also be extremely helpful for boosting your self-confidence. Meditation If you are losing your libido as a result of being too stressed out, something as simple as meditation can help. Meditation is a very powerful technique that has been used for millennia to help ground the mind and the body, to reduce stress, and to enhance energy levels and cognition. What yogis and Buddhists have known for thousands of years is now being proven by science. As a stress reliever, meditation can actually reduce cortisol levels in the blood. In turn, this can reduce any symptoms of low libido that are being caused by high cortisol. Meditation might not be the best testosterone booster for libido, but reducing cortisol is just as important. Male libido supplements that increase testosterone There are so many male libido supplements out there that it can be hard to choose one that ticks all the boxes. Luckily, TestoGen does do just that. TestoGen works in a fairly holistic manner by providing the body with a combination of vitamins, minerals, amino acids, and adaptogenic herbal supplements that can restore libido and boost energy levels by helping the body produce testosterone. Some of the ingredients include: Zinc. Vitamin D, important for the synthesis of protein. Panax red ginseng, an adaptogen and libido booster. Fenugreek, a seed often used in curry that has been shown to boost libido. In addition to following a healthy diet and living a healthy lifestyle, supplements like TestoGen can help you maximize your hormonal health and boost your libido.
Fueling fitness journeys with passion and expertise. I guide clients towards optimal physical performance, empowering them to reach their goals through evidence-based exercise programs and personalized coaching.
What is DHT? The Ultimate Guide To Dihydrotestosterone And DHT Blockers
What is Dihydrotestosterone (DHT)? High Levels of Dihydrotestosterone Low Levels of Dihydrotestosterone Correlation Between Hair Loss and DHT Levels DHT Blockers Notoriously related to hair loss in both men and women, dihydrotestosterone, or DHT is more than the hormone that causes your hair to fall out. Essential during puberty, DHT supports healthy development, especially for promoting male-dominant characteristics such as a deeper voice and body hair. As an adult, DHT provides an anabolic environment that is ideal for muscle growth. Since it has been linked as the primary reason that men and women lose their hair, the popularity of DHT blockers has exploded. Is DHT really that bad? Should you be using DHT blockers? Let’s take a look at what is DHT, the effect it has on your hair, and whether you should be using a DHT blocker. What is Dihydrotestosterone (DHT)? Dihydrotestosterone (DHT) is an androgenic and anabolic hormone that is naturally produced in the body through a conversion process involving testosterone. Androgenic refers to the development of bodily organs and characters, especially during puberty. For example, sexual organ development, a deeper voice, and facial hair are all androgenic changes. Not to be confused with anabolic changes, which relate almost exclusively to lean muscle tissue growth. This is why bodybuilders and muscle-bound lifters use anabolic steroids; they want to build bigger muscle tissue without the androgenic side effects. DHT is androgenic, but it also exhibits a strong anabolic effect on the body, which is helpful for protecting current levels of muscle mass and promoting new muscle mass growth. The process that promotes the production of DHT begins with the release of testosterone. When testosterone levels are low, the hypothalamus releases gonadotropin-releasing hormone. This hormone makes it way to the pituitary gland, where luteinizing hormone is produced and released into the bloodstream. Luteinizing hormone links up with Leydig cells in the testes in men and triggers an increase in testosterone production. For women, luteinizing hormone connects with the ovaries to increase testosterone. With levels of testosterone elevated, roughly ten percent of it is converted to dihydrotestosterone. High Levels of Dihydrotestosterone High levels of DHT usually always correlate with excessive levels of testosterone; after all, DHT is the by-product of testosterone conversion. Elevated levels of DHT are associated with different bodily changes in men and women. Typically, when a man has too much DHT circulating in his body, he experiences hair loss, increased facial hair growth, and improved muscle building results if he is consistently performing resistance training. Remember that DHT is anabolic, far more so than testosterone. Studies show that DHT improves the uptake of amino acids far better than testosterone, confirming its role as a better muscle builder. For women, a chronic increase in circulating DHT could result in facial hair growth, hair loss on the scalp, interruption of the menstrual cycle, and acne. In extreme cases, the female genitalia may experience abnormal changes. Low Levels of Dihydrotestosterone Just as there can be an issue with too much DHT, the opposite is also true. There are two ways to look at low levels of DHT: one caused by low levels of testosterone and another that is caused by medication. Low levels of testosterone and consequently DHT in men can spark a number of serious side effects including weight gain, gyno-based symptoms like man boobs, mood swings, depression, and loss of muscle mass. When someone is taking a DHT blocker as an adult, the side effects may not be as apparent for men because testosterone levels are theoretically high. Fortunately for women, low levels of DHT are not a concern. There is some speculation that decreased levels of DHT during teenage years could delay the onset of puberty though. Correlation Between Hair Loss and DHT Levels According to the American Academy of Dermatology, over 80 million men and women suffer from some form of hair loss. This problem is more prevalent for men with some estimates claiming that more than 50 million men are suffering from some degree of hair loss. What does DHT have to do with hair loss? Studies show that dihydrotestosterone has a strange relationship with hair. The presence of DHT is required in order for body hair – leg, arms, chest, armpits, etc. – but if there is too much DHT on your scalp, it can halt hair growth. When the hair on your head grows, it does so in three key phases: Anagen Phase: The growth phase of hair that lasts two to six years. On a healthy scalp, around 80% of the hairs on your head are in this phase at any given time Catagen Phase: The renewal phase for hair that lasts two weeks. Think of it like hair turnover, allowing the hair to become stronger. Telogen Phase: This is the resting phase for hair. The hair stops growing between one to four months. On a healthy scalp, up to 20% of the hairs on your head will be in this phase at any given time. When your body is producing too much DHT, it is circulated throughout the body, especially your scalp. The presence of DHT for too long can increase the telogen phase (resting phase) while shortening the anagen phase (growth phase). Over time, the anagen phase becomes so short that the hair cannot break the surface of the skin, resulting in baldness. DHT Blockers If you are beginning to notice signs of balding, your first instinct will be to block DHT. Luckily, there are a number of prescription, over-the-counter, and natural DHT blockers that you can add into your daily routine to prevent or at least slow down hair loss. Prescription DHT Blockers The best prescription-based DHT blocker is finasteride. While you may be able to purchase it in other countries through a local pharmacy without a prescription, in the United States, you need a prescription from your doctor or dermatologist. Finasteride is usually prescribed at a lower dosage of one milligram per day, but the upper dosage is five milligrams. Studies show that finasteride is effective in halting hair loss, but the gains you see will go away if you discontinue using it. Over-the-Counter DHT Blockers The most popular over-the-counter DHT blocker is minoxidil, better known by the brand name Rogaine. It is available in two percent and five percent concentration with the latter providing arguably better benefits but also increasing the risk of skin irritation. Studies show that daily application of minoxidil, usually once in the morning and again at night, can effectively halt the negative effects of DHT and promote hair regrowth. Be careful though; studies also confirm that if you stop using the product, your hair loss will continue. There are also DHT-blocking shampoos that are popular, but not as effective on their own as minoxidil. The two main ingredients in DHT-blocking shampoos are ketoconazole and pyrithione zinc. You might know these ingredients better under the brand names Nizoral and Head and Shoulders, respectively. Studies show that these shampoos do exhibit some influence over DHT and helping to regrow hair, but they are best used in combination with other hair loss products such as minoxidil and finasteride. Natural DHT Blockers There are a number of supplements that feature a naturally-occurring ingredient that may be helpful in slowing hair loss and promoting hair growth. Let’s take a look at the top three most-studied ingredients for hair loss: Saw Palmetto: Available as an extract in capsule form or as a tea, saw palmetto is often used for prostate health, but studies show that it can block DHT conversion. Green Tea: This tasty beverage can also be found as an extract in supplement form. Studies show that a compound called EGCG in green tea can decrease the conversion rate of testosterone into DHT. Stinging Nettle: Most often consumed as a supplement or as a tea, studies show that stinging nettle is effective in stunting DHT production. Conclusion Dihydrotestosterone or DHT is an essential hormone in the human body that helps to bring about puberty and healthy adult changes. However, when elevated levels of DHT are left unchecked, hair loss may occur. The best way to prevent hair loss is by responsibly using a DHT blocker - preferably a natural DHT blocker. We highly recommend talking with your dermatologist and getting advice on whether you should use a prescription or over-the-counter DHT blocker to protect your healthy hair.
Fueling fitness journeys with passion and expertise. I guide clients towards optimal physical performance, empowering them to reach their goals through evidence-based exercise programs and personalized coaching.
What You Should Know Before Using a Testosterone Cream
Looking for a way to treat your low testosterone levels? A testosterone cream might just be the solution you were looking for! Testosterone levels drop as you age, and for men and women alike, the effects can really impact one’s way of living. You might have less energy, you might lose strength, you might sense your libido is lacking. All this - and more - is connected to low testosterone, and may be solved with the right solution. Can topical testosterone - testosterone cream for men or women - be the answer? What are the benefits and - maybe more importantly - what are the testosterone cream side effects? Read on to find out! What is testosterone cream? Testosterone cream for women What options are available? How to use testosterone cream? Testosterone creams vs testosterone shots Benefits of testosterone creams Risks and side effects What are alternative options? via GIPHY What is testosterone cream? Suffering from low testosterone can be horrible, but luckily, there are several ways to get your t-levels back up again. Testosterone cream is one such solution. It’s a topical solution, which is directly applied to the skin. Even though it’s commonly referred to as “testosterone cream”, the product is often actually more a gel than a cream. Regardless of how you like to classify it, it remains a topical solution, meaning you apply it by rubbing it in your skin. By doing so, it goes directly into your bloodstream. This makes it an easy-to-use and convenient type of testosterone treatment, because you don’t have to worry about any surgeries or needles. Just rub it on and see your testosterone levels soar! via GIPHY Testosterone cream is a prescription drug, and you should never use it without consulting with your doctor first. A doctor may prescribe it to treat hypogonadism, which is a condition in which the male body doesn’t produce enough testosterone on its own. Testosterone cream for women For women, testosterone gel/cream is especially used during menopause. Increasing testosterone may help fight the symptoms associated with the menopause such as a decreased sex drive, lower energy levels, and less stamina. It is even said to be beneficial for your skin! Other uses might be to improve one’s mood, increase metabolism, and helping with weight loss and dieting. What options are available? So what options do you have? What different creams are out there? Are they all the same? There are several topical testosterone products on the market, and all are manufactured slightly differently and therefore may require a different doses or should be applied to a different part of the body. Be sure to check with your doctor and read the instructions carefully before use.Some well-known US brand names are: Androgel Axiron Fortesta Testim Vogelxo How to use testosterone cream? Now with testosterone we tend to think about, well, the “downstairs department”. True, testosterone is produced in the gonads/testicles (the ovaries for women) and it’s in many ways connected to the state of your little (or big, sorry...) friend down there. Because of that, many people often just assume you apply the solution where the problem is; they assume you have to rub it on your manhood. via GIPHY Truth is though, that all testosterone creams specifically state NOT to rub it on your penis or testicles! That’s right, do not rub testosterone cream on your genitals. So where to apply testosterone cream? Instead of on the genitals, the prescribed usage is generally by applying it on your shoulders, upper arms, or abdomen. However, this is not try for all gels/creams, so be sure to always check with your doctor and read the instructions carefully before use. Testosterone creams vs testosterone shots Before we dive into the pros and cons of creams, a quick comparison with the more well-known testosterone treatment about: testosterone injections. What’s the difference? Well, for one - and this is straight away the most important difference for most people - you don’t have to inject a needle into your body when you go for the cream. It’s that simple. Many people simply don’t like the idea of needles, and honestly, can you blame them? via GIPHY We do have to place a side-note here though: do bear in mind that if you go to the doctor for your testosterone treatment, you can ask the doctor to inject it for you, so you don’t have to do it yourself! And what are the other differences? Well, so the cream is easier because you can just apply it yourself, but the downside is that you have to apply it every day. That’s a lot more than the once a week/two weeks with injections! Secondly, the gel you rub onto your body can actually rub off on others as well! That’s right, if you don’t watch out, you can pass your t-booster over to your kid… But more on that later, when we get to the risks and side effects. First, let’s have a closer look at the benefits. Benefits of testosterone creams Here comes the part of the article you’ve been waiting for: the benefits. What exactly can this topical T do for you and your problems? To make it easier for you, we created this extensive list of benefits that have been associated with the product: Treat the signs of hypogonadism Stimulate libido and sex drive More strength and stamina Increase muscle size and growth Boost energy and endurance Improve general mood, focus, and concentration Regulate your sleep pattern better Quite the impressive list, don’t you think?! via GIPHY It does all sound really great, but we’ve only discussed the good part so far. Unfortunately, there is also a bad part to consider… And the bad part is really, really bad… You want to think twice before turning to topical testosterone, so do make sure to be aware of all these risks and side effects first. So sit back, take a deep breath, and prepare yourself. Here come the testosterone cream risks and side effects... Risks and side effects There are many testosterone cream side effects you should consider before resorting to this product. There is a reason why it’s a prescription drug and we advise you to always check with your doctor first! Here is a list of possible side effects: Skin problems This is probably the side effect you hear about most, and it’s a nasty one! People can have allergic reactions to the cream, which can result in symptoms like: Itching Rash Acne Burning Soreness Redness Blistering Always be sure to rub it on a clean part of your skin and make sure you don’t have any wounds or existing rash. Rubbing off on others This is not a side effect that you will really notice yourself, but it is a truly bad one nonetheless. Since it’s a cream/gel you rub on your skin, you have to be aware of the possibility that it’ll rub off… This can happen by directly touching someone else’s skin - man, woman, or even a child - or it can happen by others coming in contact with the clothes you’ve been wearing or even sleeping on the same bedding. Testosterone products can cause many unwanted effects for women and children, so be sure to contact your doctor straight away if you suspect them to have been exposed to the cream. Changes in your breasts That’s right, this may affect your breasts! As you probably know, a lack of testosterone production (hypogonadism) may cause gynecomastia (a.k.a. Man boobs or moobs). Unfortunately, topical testosterone CAN have an adverse effect on your breasts as well. Sometimes your body changes the testosterone into a type of estrogen - “the female hormone” - which can result in an increased production of breast tissue. You breasts can grow and swell, and feel painful, sore and tender. Not something you want! Mood changes From moob, to mood. Another testosterone cream side effect is a change in a person’s general mood and emotional state. Think of mood swings, depression, anxiety, sudden crying, paranoia, and anger. Increasing your t-levels with creams can not only cause physical changes, it can also change you mentally! Trouble urinating When using topical T, your bathroom trips and blatterly functions can become a lot less comfortable. People have reported problems from needing to urinate more than usual (and waking up from it at night) to having trouble peeing to feeling the need to urinate when you actually don’t have to. Worst case scenario, you can even start urinating blood… Ouch! And it doesn’t end there… The side effects mentioned above are just the most common risks, but unfortunately, it doesn’t end there. Thin hair, baldness, prostate problems, erectile dysfunction or the absolute opposite - too many erections and for too long; all possible side effects of testosterone cream! What are alternative options? Ehm, so maybe no testosterone cream then…? Yikes, those side effects sound horrible! That’s why you should always make an appointment with your doctor first to talk through all these risks and side effects, before you decide to start this treatment. But if this has put you off trying it in the first place - which we get - let’s have a quick look at some of your alternatives. As we discussed above, you can also choose testosterone injections, but they come with their own list of side effects and risks. Curious? Here you can read more about testosterone injections for men. Maybe you’ve looked into hormone replacement therapy (HRT), but again, this comes with similar type of side effects! For more information about that, have a look at this in-depth hormone replacement therapy article! ... so what CAN you do?! via GIPHY The answer? Go natural! You can find a lot of foods and herbs in nature that actually help you increase your t-levels in a safe and natural way. No injections, no chemicals, none of the nasty stuff. Instead, some diet changes can already help you more than you could ever imagine! Which ones? Have a look at the diet and testosterone section of our blog, filled with tips for foods you can eat to boost those t-levels! If this still won’t help, you might want to try natural supplements like TestoGen which naturally increase your testosterone levels. Conclusion Conclusion? Yes, testosterone cream might help your problems and it can be helpful for both men and women in their road to higher t-levels. However, make sure that you know what this entails and that you are prepared for all the possible side effects and risks. Whatever you decide to do, it’s never a bad idea to have a talk with your doctor and discuss your options. Good luck!
Fueling fitness journeys with passion and expertise. I guide clients towards optimal physical performance, empowering them to reach their goals through evidence-based exercise programs and personalized coaching.
How To Lower Estrogen In Men
The human body comprises of complex interconnectivity of biological structures and chemical balances. Often, due to a variety of causes, these chemical balances are disturbed to induce various medical conditions and hamper the body’s normal functions. One of these imbalances is the high production of estrogen in men. Often at older ages or because of medications, testosterone production falls and estrogen concentrations in the blood rise to induce various medical conditions. These medical conditions include sexual dysfunction, gynecomastia, or excessive weight gain. The following blog will tell you how to lower estrogen in men, how to tell if you have high estrogen levels, and the various pharmaceutical or natural options you have to reduce estrogen levels. Low testosterone and high estrogen in men How to assess your estrogen levels Natural and pharmaceutical estrogen blockers Natural ways to lower estrogen in men Supplements and medications to lower estrogen levels Increase your testosterone to lower estrogen levels Low Testosterone and High Estrogen in Men Contrary to popular belief, estrogen is equally as important for the health of men as testosterone is. Although there are differences in the concentrations of both these hormones between men and women, the fact of the matter is that each is equally as important to carry out bodily processes. Interestingly enough, for testosterone to achieve many of its effects on the male anatomy, it needs to convert to a specific subtype of estrogen. As such, the hormones play very interesting roles in the male body. The Role of Testosterone in Men Testosterone is responsible for male characteristics like ample facial hair, manipulations of the vocal cords and the male sex drive. Besides these sexual roles, testosterone also helps with: Bone mass development Fat development Muscle mass development Production of red blood cells Healthy heart function Pain management Controlling cognitive and mental functioning In healthy males, the concentration of testosterone is higher than that of estrogen. Of the entire pool of testosterone in the male bloodstream, 2% is unbound testosterone responsible for regulating bodily processes and the remaining 98% manages the sexual functioning in men. The Role of Estrogen in Men Although estrogen had been exclusively considered the female sex hormone, contemporary research is proving otherwise. Estradiol, a subtype of estrogen, is found to play a significant role in male sexual behavior. Additionally, we find estrogen receptors in various parts of the male brain and throughout the male reproductive system, including the penis and the testes. With this evidence, it becomes apparent that estrogen is equally as important for male functioning as it is for female bodily processes. Beyond the presence of various receptors and concentrations of estrogen in the male bloodstream, estrogen has been associated with the following roles for men: Increased sexual functioning and maintaining penile reflexes. Maintaining the health of brain structures controlling heart rates and breathing. Essential for pelvic floor functioning. Preventing insomnia and improving the quality of sleep. Sustaining healthy bone structures and maintaining bone mass. How Does a Testosterone-Estrogen Imbalance Occur There can be two situations where the body experiences low testosterone and high estrogen; either the body isn’t producing enough testosterone whereby the amount of estrogen gets relatively higher, or the body produces large quantities of estrogen. Either way, this imbalance can cause a variety of medical conditions in men and affect their general functioning. Causes of Low Testosterone One of the most common causes of low testosterone levels in men is the age of the person in question. It’s not that the body produces low levels of testosterone; it’s just that the testosterone receptors in the body start dying out and so the body becomes less sensitive to testosterone production. Sometimes low testosterone is associated with neural dysfunction where the pituitary gland fails to fulfill its role in signaling the testes to produce testosterone. One other cause of low testosterone production in the body is the use of anabolic steroids. Finally, hypogonadism can also cause low testosterone production in the body. The condition is characterized by underdeveloped gonads (testes), which can’t produce enough testosterone to sustain proper bodily functioning. Causes of High Estrogen There are numerous causes for the production of high estrogen as well. Conditions like obesity, old age, and depression have been associated with hormonal imbalances, which might boost estrogen production in the body. In certain cases, it has been observed that the body produces high concentrations of aromatase; an enzyme responsible for converting testosterone to estrogen. How To Assess Your Estrogen Levels The symptoms of estrogen are both physiological and psychological. Furthermore, people react differently to estrogen overloads and so your symptoms might not be the same as another person’s. However, despite these differences during a testosterone-estrogen imbalance, the symptoms are fairly apparent and hard to ignore; you will know that something is wrong during one. As such, you should look out for the following symptoms and consult your doctor immediately for a check-up to assess whether you need treatment: Erectile dysfunction Gynaecomastia Infertility Weight gain Mood fluctuations Fatigue Depression Loss of muscle mass Natural And Pharmaceutical Estrogen Blockers The most common form of treatment for high estrogen in men is to use estrogen blockers. Different prescription blockers work in unique ways to increase testosterone levels in the body and reduce the impacts of high estrogen in the body. Irrespective of their mode of action, these inhibitors influence the activities of aromatase to prevent the conversion of testosterone to estrogen sometimes by chemically altering the testosterone and sometimes altering the enzyme itself. Some options that you could try out include: Natural Estrogen Blockers First of all, there are some natural estrogen blockers you can try. Some examples of natural estrogen blockers are the following. Wild Nettle Root Wild nettle roots effectively work as aromatase inhibitors. Aromatase is the enzyme responsible for the conversion of testosterone into estrogen. Wild nettle roots contain fatty acids that have been proven to lower the body’s sensitivity to aromatase and therefore reduce the amount of testosterone being converted to estrogen. Chrysin Flavonoids are a class of chemicals that have been known to have various health benefits for the human body. One of these is to act as an aromatase inhibitor, whereby it can reduce the rate at which estrogen is converted to testosterone in the body. Studies conducted to observe the efficacy of the flavonoids present in Chrysin found that these inhibited the activities of aromatase by up to 83% in men suffering from testosterone deficiencies. Maca Powder Maca is a vegetable that’s very similar in appearance to Brussels sprouts and cauliflower. Extracts from the root of this vegetable have been found to have estrogen inhibition properties when used in the right doses. Although these studies have been focused on animal models, Maca powder is often used to boost testosterone production in the body. The research concluded that Maca might be equally as effective for use in humans and can help balance out hormone dysfunctions in both men and women. Grape Seed Extract Of all the natural remedies for estrogen and aromatase inhibition, none have been more widely studied than grape seed extract. These have also become widely used in the treatment and management of breast cancer in women, which is caused by high levels of estrogen. Research shows that grape seed extracts suppress the expression of aromatase and inhibit the activity of aromatase in the body to essentially reduce the production of estrogen in the body. This happens to be one of the ways to lower estrogen levels fast. Pharmaceutical Estrogen Blockers Although there are plenty of natural estrogen blockers that you could try out to increase the levels of testosterone in the body, there are plenty of pharmaceutical options as well. These are generally discouraged from use because there are a fair number of side-effects associated with these, and self-medication is specifically forbidden owing to the permanency of the side-effects. If you do suffer from a testosterone deficiency, you should always consult a doctor before taking medication. In any case, common pharmaceutical aromatase inhibitors include: Steroidal Inhibitors Steroidal inhibitors like formestane and exemestane work by altering the chemical structure of the testosterone to reduce the efficacy of aromatase in the body. These steroidal inhibitors do not change the effects of testosterone beyond the way it interacts with aromatase. As such, these can prevent the conversion of testosterone into estrogen and thus increasing the concentration of testosterone in the body. Non-Steroidal Enzyme Inhibitors Non-steroidal inhibitors directly affect the aromatase in blood circulation. Anastrozole and letrozole bind with the enzymes to prevent them from interacting with testosterone to prevent the conversion to estrogen. Compared to steroidal inhibitors which alter the chemical compositions of testosterone, non-steroidal inhibitors leave the testosterone as it is to continue functioning as they have. Natural Ways To Lower Estrogen In Men Besides medication, there are plenty of other ways to help reduce the levels of estrogen in the body. These are different from using natural medication because these are lifestyle changes that you can incorporate to prevent high levels of estrogen. Some commonly prescribed ways to reduce estrogen in the body include: Increasing Water or Fluid Intake This involves treating estrogens in the body as a toxin that needs to be flushed out like any other. When you drink plenty of clear fluids, the body uses this water to balance out the chemicals in the blood to help you live a healthier life. Although the body itself produces high levels of estrogen, it recognizes that the concentrations are high and will flush it out on its own. By increasing your fluid intake, you will create a consistent stream of toxins that will be excreted through sweat or urine to help restore the balance between testosterone and estrogen. Increasing Anti-Inflammatory Foods For many obese people, hormonal imbalance occurs because of their diet. Carbohydrates, excessive sugar and fats can sometimes force the brain to malfunction and thus also lose the ability to regulate hormone levels. Since food digestion and fat storage is also dependent on certain hormonal cycles and good nutrition; eating the wrong kinds of food can overload the brain and also prevent healthy functioning. Replacing your sugar intake with fruits, vegetables and other nutritious foods can possibly restore the hormone imbalance and even prevent the development of severe medical conditions. Increased Exercise and Activity Muscle development requires the release of testosterone, which is the most pronounced when you’re placing significant and consistent strain on the body. Working out on a regular basis will require the body to produce more testosterone and reduce the conversion of the hormone to estrogen. Additionally, if you combine the workouts with greater water consumption, it gives your body another outlet to flush the excess estrogen from the body. Combine weight lifting with plenty of anaerobic exercises like running and swimming to help reduce the levels of estrogen and increase the levels of testosterone in your body. Supplements And Medications To Lower Estrogen Levels Lowering estrogen levels in males can also be achieved by taking supplements that can assist you with your lifestyle changes. You will find plenty of supplements in the markets in addition to the medication that we’ve already identified above to help you reduce estrogen levels. These supplements have been designed to make sure that you can keep up with your workouts and will often contain the same natural ingredients that can also act as estrogen blockers in the body. Increase Your Testosterone To Lower Estrogen Levels You can also try to increase your testosterone levels to improve the imbalance. There are plenty of natural supplements in the market that are made with magnesium, zinc and fenugreek which have been known to boost male libido and improve sexual performance. As such, you can try these out to undo the effects of increased estrogen and increase the concentration of testosterone in the body. If you’re wondering how to lower estrogen, then these supplements are probably your best shot; short of taking medication. Conclusion Increased estrogen is a fairly common complaint for men of all ages. The condition is likely to occur as you get older and there are ways to lower these estrogen levels in men. There are plenty of natural and pharmaceutical options to treat increased estrogen levels and equally as many testosterone boosters that you can use. This blog has discussed how to lower estrogen levels in men, the reasons why you might develop a hormone imbalance and the lifestyle changes you can make to live a healthier life. If you’re suffering from the symptoms of excessive estrogen, then you should consult your doctor and they will help create a proper treatment plan as befits your age, physical health and any prior medical conditions. Check also: Does a Vasectomy Affect Testosterone Levels? >>
Fueling fitness journeys with passion and expertise. I guide clients towards optimal physical performance, empowering them to reach their goals through evidence-based exercise programs and personalized coaching.
Does a Vasectomy Affect Testosterone Levels?
A vasectomy is the only permanent form of birth control known to modern medicine. For some reason, people are under the impression that a vasectomy somehow also cuts off the supply of testosterone to the body. These claims are false and there is no observable link between testosterone levels in the body and vasectomies. The following blog post will provide a thorough guide to vasectomies, the links between a vasectomy and testosterone levels as well as any side-effects of the procedure. It will conclude on common myths about vasectomies to help understand the procedure and help decide if you want to undergo the procedure yourself. What is a vasectomy? Vasectomy and testosterone levels Potential side effects Myths about vasectomy What Is A Vasectomy? A vasectomy is a minor surgical procedure conducted as a form of permanent birth control. The surgery is often performed in personal clinics and in outpatient centers and they do not require you to stay overnight in the hospital. With the discovery of new surgical techniques to conduct vasectomies men can recover within one week of the procedure. Vasectomies are designed to separate the connections of the urethra from the testicles so that no sperm is mixed in semen that could impregnate your sexual partners. To fully understand how a vasectomy works, we also need to understand how the male reproductive system works. Male Reproductive System Anatomy The male reproductive system comprises of the testes, the penis, and the prostate gland. These three constitute an interconnected collection of vessels and organs which are responsible for the procreative role of the male reproductive system. A vasectomy disconnects the testes from the penis, eliminating the potential of the seminal fluids to allow fertilization of the female egg. Testes The testes are responsible for producing testosterone and sperm in the body. The vas deferens is a tube that extends from the testicles, loops over the bladder and connects to the urethra in the penis. The vas deferens is also responsible from carrying sperm from the testicles to the urethra during ejaculation. The Penis The penis comprises of the dorsal nerve, dorsal artery, Corpora Cavernosa and Corpora Spongiosum as well as the urethra. The dorsal nerve is responsible for the experience of sensations in the penis, while the dorsal artery carries blood to the penis for an erection. Additionally, the Corpora Cavernosa and Corpora Spongiosum are two tissues that run down the length of the shaft to protect the urethra and are responsible for the achievement of an erection. The urethra is a thin tube that runs from the bladder, through the penis which carries both the semen as well as urine out of the body. The Prostate Gland The prostate gland stands alongside the seminal vesicle, which is responsible for the production of seminal fluid. During the process of ejaculation, the prostate gland spasms and the seminal fluid rushes through the urethra, to mix with the sperm produced in the testicles, through the vans deferens, and exits the body. How a Vasectomy Works The vasectomy cuts off the vans deferens from the urethra by severing the tube as it begins in the testes. Although every surgeon has their own approach to a vasectomy, there are two commonly used surgical techniques to sever the vans from the urethra: a non-scalpel vasectomy and a conventional vasectomy. Non-Scalpel Vasectomy During a non-scalpel vasectomy your doctor feels around the skin of the scrotum to locate the vas. Once identified, they pinch the vas and hold the section of the tube between two clamps. The doctors will then create a very small hole near the section of the vas that is held between the clamps and pull of the section from the hole. Then will then clip the vas and cauterize the two ends to effectively separate the vas from the urethra. This process will then be repeated with the other testicle. Conventional Vasectomy During a convention vasectomy, the doctor will make one or two cuts on the scrotum to locate the vas. Once located, they will cut out a section of the vas and cauterize the two ends to tie them up with sutures, closing off the cut in the scrotum with stitches. This is a relatively obsolete technique of conducting a vasectomy ever since the non-scalpel technique was adopted; however it is no less effective. Vasectomy and Testosterone levels When people find out that the vasectomy separates the testicles from the penis, they always ask the following question: does a vasectomy affect testosterone levels? The vasectomy has been developed to simply redirect the flow of sperm to the urethra rather than separating the testicles from the body altogether. This misunderstanding stems from the fact that many people don’t understand how testosterone is released into the bloodstream. Furthermore, the separation of the vas from the urethra has no implications for the production of testosterone in the body and you will continue to maintain the levels of testosterone. The body produces testosterone as part of a complex connection of neurons and nerves which initiate/stimulate the production of the hormone. The pituitary gland in the brain releases neurotransmitters, which signal the testes to produce testosterone. If the vasectomy had anything to do with these neural pathways, then there might be a possibility of the procedure affecting testosterone levels. However, a vasectomy doesn’t even come close to these organs/neural pathways. The Vas and the urethra have nothing to do with the levels of testosterone the testes produce or with the transport of testosterone into the bloodstream. Short of completely removing the testicles from the body, there is nothing that can affect the levels of testosterone in the blood or the amount that is being produced. When the testes generate testosterone, these are released into the bloodstream through a complex connection of blood vessels connected to the organs. A vasectomy doesn’t affect this process either; it is completely separate from the processes responsible for testosterone levels in the blood. As such, vasectomy has no side-effects for testosterone and there is no relation between vasectomy and testosterone. Potential Side Effects Although vasectomies are a relatively minor surgical procedure, there are a fair few number of side-effects associated with these. Each of these side-effects are easily treated and reversed. The common side-effects are: Chronic pain and discomfort Failed separation of the vas Epididymitis or the inflammation of the testes Sperm granulomas Discoloration of the scrotum such has through bruising Minor bleeding from the surgical site Infections Swellings If you experience any of these side-effects, speak with your doctor immediately. It’s very unlikely that the side-effects are serious even if it may seem that way and they will be able to develop a quick-fix for these. Myths About Vasectomy As we mentioned before, there are a lot of myths surrounding a vasectomy, which is why people don’t opt for the procedure. All things considered, it’s perhaps one of the safest surgeries known in modern medicine and it doesn’t hamper your life sexually or physically. As such, we’ve collected some of the more common forms of myths associated with vasectomies and tried to debunk each of these: You Can’t Ejaculate After a Vasectomy Contrary to popular belief, neither the testes nor the Vas Deferens have any connections to the ejaculation process. Only 2%-5% of seminal fluid comprises of sperm and the physiological processes that lead to ejaculation don’t rely on the testes at all. The seminal vesicle holds the seminal fluids which is mostly water and a collection of nutrients to sustain the sperm cells. The seminal fluids are released from the vesicle during orgasm because the prostate gland spasms and forces it out through the urethra. The sperm doesn’t even become a part of the seminal fluid until the fluid reaches the urethra and so severing the connection of vas with the urethra will have no effects on the production or release of the semen. As such, you will ejaculate as you always have even with a vasectomy. You Get Prostate Cancer After a Vasectomy Cancer is the name for a collection of illnesses associated with abnormal production of cells which breakdown the surrounding biological structures. As a matter of principle, there is no link between surgical procedures and the development of cancer, because cancer development requires molecular and chemical imbalances in cell gene structures. These imbalances are not caused by surgical procedures, much less vasectomies. Additionally, the testes and vans are two biologically distinct parts of the human body. There is no connection between any of these glands/organs and as such tampering with one of them cannot induce a cancer in another. You Won’t Produce Sperm After a Vasectomy A vasectomy doesn’t affect the functioning of the testes; it only severs the connections between the testes and the urethra. The only reason your testicles would stop producing testosterone is you somehow biologically interfere with the organs. The vasectomy doesn’t include operating on the testes and as such these will continue to produce sperm; it’s just that it won’t ever become part of the semen that is ejaculated. Vasectomies Can be Reversed Unfortunately, a vasectomy is irreversible. Once the cuts are made to the Vas, these can’t be undone. Although it is possible to surgically reverse a vasectomy, these are rarely ever successful. Vasectomies Have Immediate Effects Imagine the vas to be a straw that is filled with liquid. Just because you cut off the straw from the source of the liquid, doesn’t mean that some of it won’t stay behind. Similarly, the effects of a vasectomy take a while to materialize because a lot of sperm is left behind in the vas and will be present in the first few ejaculations of seminal fluid. You have to get yourself tested to see if the seminal fluid is clear of any sperm before you can be sure that the vasectomy was successful and the effects have set in. Vasectomies Affect Sexual Functioning To answer this, there is a need to define what sexual functioning means. Sexual functioning largely means erectile dysfunction because fertility isn’t a concern with vasectomies. The process of getting an erection involves both psychological and physiological processes. People develop erectile dysfunction when there is inadequate blood flow to the penis, loss of sensation in the penis or some psychological factors which prevent an erection. A vasectomy doesn’t involve the penis in any way whatsoever and thus cannot affect penile physiology. So if you do have problems with sexual functioning after a vasectomy, it’s very unlikely that it has anything to do with erectile dysfunction. Conclusion In conclusion, vasectomies are a completely safe procedure and one of the most effective ways of birth control. This blog has provided in-depth insight into vasectomies and offered the truth about vasectomy and testosterone levels. Even though there are a lot of myths associated with the procedure, there is no truth to these statements and most of them are contrary to the biological make-up of the human body. As such, there is no link between testosterone and vasectomies; your body will continue to make testosterone irrespective of whether you get a vasectomy. Additionally there are no associated sexual side-effects of the procedure.
Fueling fitness journeys with passion and expertise. I guide clients towards optimal physical performance, empowering them to reach their goals through evidence-based exercise programs and personalized coaching.
Testosterone Gel Side Effects Understand The Risks
Testosterone gel is a popular treatment for men struggling with testosterone deficiency (or hypogonadism). This type of medication is supposed to increase your testosterone levels to make you feel stronger, more sexually active, and more energized – but there is a lot of misinformation about testosterone gel. You see, this product has caused quite a bit of controversy due to the potential testosterone gel side effects. So that’s why I’ll explain all you need to know about testosterone gel, its benefits, and the potential risks to think about before getting the gel. You might want to read this before you try testosterone gel. What is testosterone gel? Benefits of testosterone gel Testosterone gel side effects Testosterone gel risks Testosterone gel vs testosterone injections Natural alternative solutions What is testosterone gel? Testosterone gel is a specific form of testosterone medication that can be used to help treat certain issues related to testosterone. The most popular brand of gel is Androgel. As the name suggests, testosterone gel is a gel that contains the male hormone testosterone. This topical medication is administered by rubbing it directly onto your skin. It is most commonly applied to your shoulders, upper arms, or abdomen. The gel is often considered a safer and more convenient alternative to other testosterone/hormone replacement therapies such as injections or patches. Suggested read: What are testosterone injections? Some people use testosterone gel to help enhance the effects of testosterone despite already having healthy amounts of the hormone present in the body. However, most often it’s used to help manage conditions related to a testosterone deficiency called male hypogonadism. As you grow older your t-levels decrease. This is natural and normal. Male hypogonadism, on the other hand, is an exceptionally low testosterone level caused by more than just this age-related decline. Hypogonadism occurs when your gonads (testes), hypothalamus, or pituitary gland fail to produce sufficient amounts of testosterone. The gel was developed to help men who suffer from hypogonadism. This testosterone deficiency can cause a number of serious side effects, and testosterone gel aims to counter those by giving your body more of the hormone. As ideal as that might sound, there are quite some testosterone gel side effects to bear in mind. But before I’ll explain more about those, let’s have a look at what specific benefits this product offers. Benefits of testosterone gel Testosterone gel is considered a milder form of testosterone therapy, and as such, the benefits of the stuff will be less significant than they would be from, say, an injection. Fortunately, this also means that the testosterone gel side effects are likely to be less severe (although still present; more on that in a bit). Related article:We love testosterone and so should you! Those who experience the most benefits from testosterone gel will be men who suffer from hypogonadism. This means that if you already have a relatively normal, healthy balance of testosterone in your body, you might not experience such profound changes by using testosterone gel. Regardless, these are some of the most prominent benefits associated with testosterone gel and t-level increase in general. Improved heart health Testosterone is highly involved in the maintenance of the health of your heart and helps to ensure that your body produces enough red blood cells. Men who don’t produce enough are more likely to develop heart problems. Some studies have proven that men who were able to restore their levels to a healthy amount were significantly less likely to have cardiovascular issues like heart attacks or strokes. Losing fat & building muscle This is generally the most common reason that people are interested in testosterone gels and similar therapies. Athletic men, especially bodybuilders, are often interested in maximizing their muscle growth while minimizing their body’s retention of fat. Men who don’t produce enough testosterone naturally will have a hard time producing enough muscle. Studies have shown that men who don’t make enough testosterone can see a significant improvement to the ratio of muscle mass to body fat from using the gel, though not everyone reports a significant increase in strength. Improved bone health If you don’t produce enough testosterone chances are your bones won’t be as healthy as they could be. This is particularly true for older men. The hormone helps regulate the mineral density in our bones, and as men naturally lose it as they age, so too does their bone density decrease. Some studies have proven that testosterone therapy can help to increase the strength and durability of bones, as well as decrease the chances of developing issues like osteoporosis. Boosts cognitive health Men who don’t produce enough testosterone may have trouble with their cognitive abilities, and there is some evidence that men with higher t-levels are less likely to develop conditions like Alzheimer’s. Improved sexual health There’s little doubt that men who have more testosterone are usually more sexually active. There is a close link between sexual activity, arousal, and testosterone production. Older men tend to have decreased levels of the hormone, and as such may have a harder time maintaining an erection or sexual desire. It is known that using testosterone can help to improve sexual desire and performance in men. Better emotional stability Testosterone influences your mood, and many people who struggle with low T are more likely to be depressed, irritable, angry, and tired. These issues don’t tend to happen as severely with the natural age-related decline of testosterone and are mostly associated with hypogonadism. Fortunately, using testosterone gel can help to restore balance to your emotions and improve your mood. Testosterone therapy has been shown to help many males struggling with hypogonadism. Now although all these benefits listed above sound amazing, that is only half of the story. When it comes to hormone replacement therapies like this, for every benefit you can also expect a side effect… Testosterone gel side effects While testosterone gels like Androgel might be known for causing some pretty impressive benefits, it’s important to be aware of any potential testosterone gel side effects. You see, testosterone gel is actually known to cause a relatively high number of side effects, similar to those that are caused by other testosterone-enhancing substances. So even though this gel is often seen as a safer alternative compared to injections, it still poses a lot of risks, dangers, and potentially harmful side effects. Some of the most common testosterone gel side effects are: Nausea, vomiting, and other issues of digestive upset Headaches Dizziness Premature hair loss or increased hair growth in different areas on the body Difficulty sleeping Changes in libido - some find that they become hyper-sexualized, others notice a significant decrease in their sexual desire Redness, swelling, itchiness, burning, or hardening of the skin in areas where the testosterone gel is used Changes to skin tone and color in areas of the skin where the gel is worn Changes to the breasts - studies have shown that men may find that they begin to grow larger breasts Changes to mood and temperament - some become more aggressive, irritable, easily upset, or depressed Acne These side effects from testosterone gel use tend to increase in intensity and frequency the more gel a person uses and the longer that they use it for. It’s also important to let your doctor know and seek medical advice if you have had any negative experiences with other prescriptions or the ingredients included in these products, such as dyes. This can help to prevent any unwanted reactions. Testosterone gel risks Aside from the side effects listed above, there are some additional, long-term risks you need to take into consideration as well as potential risk factors. First of all, using this gel may increase your risk of getting prostate cancer. Furthermore, other risks associated with testosterone gel may include: Heart disease Sleep apnea Breast cancer High levels of red blood cells An additional risk that comes with the use of the gel is the risk it may pose to people close to you. Women who come into contact with the application site, or through clothing, may experience (minor) side effects. These side effects may include unusual hair growth or increased ane. For children who accidentally come into contact with the application site or the gel, similar side effects may occur. However, they may be more severely affected and show symptoms such as: Premature puberty Increased aggression More anxiety Raised sex drive An abnormal amount of erections in boys A larger clitoris in girls If you do plan on using the gel you should always take precautions to ensure that you do not come into contact with anyone else. If you do happen to get in contact you should straight away seek medical advice. Testosterone gel vs testosterone injections There are many different ways to go about hormone replacement therapy. Even though gels are relatively popular they do offer risks (as we’ve seen) and many people still prefer depo-testosterone injections. However, these pose dangers as well. Suggested read: What is depo-testosterone? Below, I’ll give you a short overview of the different pros and cons when comparing testosterone gel and depo-testosterone. Let's start with the pros of the gel: It is a milder form of therapy and thus will be less likely to cause serious side effects. It is often easier to acquire than testosterone made for injecting. It does not require that you actually use a needle, which can cause issues such as infections. On the other hand, there are cons to consider as well: For starters all the risks and side effects listed above An additional con compared to injections is the fact that the therapy is milder. This means that men with healthy levels of testosterone may not experience many benefits from it. Now let's compare it to testosterone injections. First the pros: They are generally much stronger than gels, and can, therefore, provide significant effects in people with healthy testosterone levels. They are likely more effective for building muscle mass. Some people are able to source their injectable steroids without a prescription, thus making them more affordable than the cost of a gel such as Androgel. And now the cons: Testosterone injections are much more likely to cause serious side effects (even more so than the ones listed for the gel). Injecting anything can lead to infections of the blood, scabbing, and scarring if not done properly. As you can see, both have their pros, but at the end of the day, both may cause many negative side effects as well. Natural alternative solutions If all of the risks associated with testosterone therapy seem a bit much for you, don’t worry – there are ways to boost your testosterone naturally. Some of these methods involve simply changing your diet, others are lifestyle changes that may take some time and dedication to implement. Supplement One easy and effective way to naturally boost your testosterone levels is by taking a testosterone booster supplement, such as TestoGen. TestoGen is 100% natural and does not pose any risks or side effects, making it a safe and legal alternative to some of the more invasive medical procedures described above. For example, TestoGen contains a high dose of zinc, which is one of the most important minerals for managing testosterone levels and sexual health. Aside from that, it contains ten other scientifically-backed, natural ingredients that can help raise your testosterone levels. For more information check out the TestoGen website. Exercise more While many men use testosterone therapy to enhance the effects of their workout, this works the other way, too: working out and lifting weights actually boosts testosterone. If you are not a very active person and have low testosterone, this could be why. Avoid stress Stress causes the body to produce more cortisol, a hormone that can interfere with the beneficial aspects of testosterone. Men who live high-stress lives may have more cortisol and thus feel the need to supplement with testosterone. Conclusion Testosterone gel is one of the milder forms of hormone therapy, but it still carries with it some risks. Men who struggle with low testosterone levels may find that testosterone gel or similar substances can help them improve their overall well-being, but at what cause? With many potential side effects – including the risks for your loved ones – it might be better to find an alternative solution. Luckily, there are multiple natural ways in which you can safely raise your t-levels, without having to worry about any potential side effects. Whether it's making healthy lifestyle changes or speeding up the process by taking dietary supplements. At the end of the day, what's more important than your health?
Fueling fitness journeys with passion and expertise. I guide clients towards optimal physical performance, empowering them to reach their goals through evidence-based exercise programs and personalized coaching.
Signs of High Testosterone in a Man - Benefits and Dangers
When it comes to a man’s health, testosterone is an essential hormone that plays an important role in weight management, cognitive function, and mindset, to name a few things. If you’ve been paying attention to the news during the last several years, you may have seen a disturbing trend: record-low testosterone levels around the world. As dangerous as low testosterone levels can be, no one seems to be giving a thought to the opposite condition: high testosterone in men or levels that are well above what is deemed normal. There’s no denying the benefits of testosterone, but too much testosterone can cause equally troublesome side effects as low testosterone levels. Let’s take a look at the signs of high testosterone in a man, the benefits of high testosterone, and the negative impact it might have on your health. Testosterone Effects on The Male Body Signs of High Testosterone in Men Causes of High Testosterone Risks of High Testosterone in Men Impact of High Testosterone on Men’s Behavior Testosterone Effects on The Male Body Testosterone is what makes a man… literally. It is responsible for kickstarting male development from adolescence to adulthood. Testosterone is well-documented in studies as being both anabolic and androgenic. Anabolic features include bigger muscle tissue. This is why testosterone injections are so popular with bodybuilders. The anabolic benefits of testosterone help them get bigger without gaining fat. Androgenic refers to the organ and overall development of men. The androgenic effects of testosterone include a deeper voice, facial hair, and sexual organ development. Here’s a comprehensive list of all the developmental changes that are sparked by testosterone production: Changes your voice from high pitched to deeper Promotes body hair and facial hair growth Causes common skin issues such as acne Triggers sexual organ development (testicles descend) Kickstarts sperm production Increases libido (sex drive) Influences behavior, especially aggression and urges to be competitive Increases bone density Promote muscle mass Spikes fat metabolism Helps with overall heart health Testosterone production will rev up into high gear during adolescence and peak between the ages of 30 and 35 where it will slowly descend each year. On average, most men can expect a decline of one percent each year. Signs of High Testosterone in Men Think you might have too much testosterone? Here are the most common high testosterone symptoms to watch out for: Skin Issues: The tell-tale sign of high testosterone starts with your skin. A man with high testosterone tends to have a lot of acne all over his body. This is common with men and women who are using steroids, especially when it comes to “backne” (back acne). Unpredictable Behavior: Although it can be blown out of proportion in the media, there is truth to the idea that too much testosterone can influence your behavior and not for the better. Aggressive and irritable behavior are common in guys with too much testosterone. This also applies to decision making. As we’ll discuss below, having more testosterone can make you terrible at making logical and healthy decisions. Poor Sleep: Studies show that elevated levels of testosterone can interrupt sleep, restricting you from entering a deep sleep state. It can also worsen sleep apnea if you already have the condition. If you find yourself waking up throughout the night, we highly recommend getting a sleep study and blood test. Sexual Dysfunction: Ironically, too much testosterone can work against your sexual health. High levels of testosterone are associated with shrunken testicles and low levels of sperm production. Both are stereotypical side effects of steroid users. And despite unfounded rumors, having more testosterone does not make your penis bigger when you’re an adult. Blood Test Confirmation: What exactly is defined as “too much” testosterone? Studies suggest that a man has high testosterone when his total testosterone level is higher than 950 ng / dl and his free testosterone level is higher than 30 ng / dl. Best way to confirm if you have high testosterone? Get a blood test from your doctor. Causes of High Testosterone Is high testosterone triggered from hitting the gym too much? Is it something in your diet that sends those t-levels through the roof? Here are the most common causes of high testosterone. Tumors: Studies show that people who have androgen-secreting tumors typically have abnormally high levels of testosterone. As we discussed above, an androgen is a type of hormone that promotes physical development. One of these androgen-focused hormones is testosterone. The interesting thing is that the tumor isn’t necessarily malignant (cancerous), but it will have to be observed by your doctor if the elevated testosterone levels are causing more harm than good. Steroid Use: People who use or abuse anabolic steroids will have high levels of testosterone because they are injecting a synthetic testosterone into their bodies. Unlike testosterone boosting supplements that work with your body to increase t-levels, steroids ARE testosterone. This causes an immediate spike in your testosterone levels, but it’s not sustainable without continuous injections. Once someone finishes a cycle of steroids, it’s expected that testosterone levels will plummet and estrogen levels will rise resulting in side effects associated with low testosterone such as weight gain, muscle loss, and depression. Risks of High Testosterone in Men Given how important it is for a man’s health, you’d think that high levels of testosterone would be a good thing. While there may be some short-term benefit to high testosterone levels, it’s not something that’s good for you long term. Heart Health: There is some research to suggest that testosterone supports heart health, but too much testosterone over the long-term can do just the opposite. Chronic high testosterone can increase your LDL or bad cholesterol levels. If this happens with no intervention, it can increase your risk for a heart attack or stroke. Low Sperm Count: While testosterone injections have been shown to be a way to improve sperm count and fertility for guys with low levels of testosterone, it seems to do the opposite for guys with high testosterone. Studies show that high levels of testosterone can decrease your sperm count. If left untreated, there is a chance that it can make you infertile. Prostate Health: Excess levels of testosterone are often converted into a more androgenic compound called dihydrotestosterone. More commonly known as DHT, this compound can cause inflammation in your prostate, causing trouble with urination and increasing your risk for prostate-related issues. Male Pattern Baldness: Continuing with the point above, DHT has been shown to be connected with premature balding and male pattern baldness. Elevated levels of DHT from excessive testosterone can trigger a receding hairline or fuel baldness that is already occurring. Impact of High Testosterone on Men’s Behavior Now that you know what to look for as well as the causes and risks of this condition, let’s address the question, “What does high testosterone do to a man and his behavior?” Narcissism Men and women with too much testosterone are most likely to exhibit narcissistic behaviors including self-centeredness and entitlement. One study found that those men and women with the highest levels of testosterone abused their positions of power. Those with lower or normal levels of testosterone were found not to abuse their power or did so in fewer occasions Mood Swings Guys with too much testosterone will have characteristic mood swings. One moment they may feel on top of the world, wanting to go and do everything they can. At other times, they may be lashing out in aggression. Road rage is a common result. If you find that you’re on a rollercoaster of emotion, this is a good sign that you might have an issue with your testosterone levels. Bad Decisions Impulsivity and bad decision making are more signs of high levels of testosterone. Studies show that elevated levels of testosterone are connected with taking risks and poor choices. One study found that the biggest risk-takers among hedge fund managers also had the highest levels of testosterone. Perhaps not as surprising, these high testosterone managers also performed worse than others because of bad choices. If you’ve been experiencing mood swings and taking a lot more risks than usual, all with a bad outcome, then you should get your testosterone levels checked. Watch Out for High Testosterone in Men Although testosterone has been made out to be something of a cure-all for depression, weight gain, and cognitive health, it is potentially harmful when increased to excess and maintained at that level. Supporting the natural production of your testosterone levels with exercise, a healthy diet, and supplements is great. But if you are abusing steroids or if you have abnormally high testosterone levels from a medical condition, you are risking a number of side effects. If you think that you have high testosterone, schedule an appointment to chat with your doctor to see what the best course of action is.
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Long term abstinence and testosterone
Masturbation is a totally natural way to explore your own sexual pleasures. It’s a common question as to whether masturbation can make an impact on your testosterone levels. You’re not alone in questioning does masturbation reduce testosterone, or whether semen retention benefits are very much a thing. Whether you’re masturbating alone or enjoying a shared experience with a partner, masturbation can have a range of effects on those all-important T levels. Masturbation itself doesn’t necessarily pose a threat to any other aspects of your physical health, but the relationship between masturbating and testosterone is quite an interesting one. We explore it some more. Testosterone and sex drive We all know by now that testosterone and your sex drive go hand in hand. But it isn’t just sex with a partner that can have effects on your T levels. During masturbation, your testosterone levels naturally rise, resuming to their regular levels after orgasm. When your T levels are low, it’s common to experience a lack of sexual desire, no matter how attracted you are to your partner. But it’s not just your sex drive that can take the brunt of low T. Signs of low testosterone As well as affecting your libido, low testosterone can impact your body in many other ways. Here are some common symptoms of low T to watch out for: Infertility Reduced muscle mass Rapid hair loss Depression Brain fog Poor sleep Increase in body fat Growth in the chest (man boobs) Erectile dysfunction (ED) or issues getting hard Feeling fatigued and sluggish While many of these symptoms can be caused by lifestyle choices and other health issues, it’s important to pay attention to how these symptoms develop. If you have recently started or changed medication, these symptoms can be pretty similar. Will masturbating prevent muscle building? It’s not unusual to believe that masturbation may impact our bodies negatively. Also Read:Let’s Talk About Masturbation and Testosterone Since testosterone is known to help build muscle mass and support regular exercise, if masturbation were to reduce testosterone it could potentially impact muscle growth. However, as we’ll go on to examine a little more closely, masturbation’s effects on testosterone are so far appearing short term. Since there’s little to no clinical evidence either supporting or discrediting the idea that masturbation may impact muscle growth, it’s pretty safe to assume it won’t affect you building muscle. What are the benefits of masturbation? Masturbation is a natural part of our lives, helping us to explore and experience sexual pleasure. As well as being fun, masturbation also has other proven benefits: Stress relief Relief from cramps Better sleep Helping you explore your sexual desires Helping alleviate feelings of anxiety Mood improvements Reduce sexual tension Improve your sex life Since many question whether masturbation reduces testosterone, masturbation is then linked to other health factors - kinda by association. However, masturbation doesn’t result in hair loss, erectile dysfunction (ED) or other concerns, such as facial and body acne. These effects are much more strongly linked to your diet, hygiene and overall lifestyle choices - rather than your T levels as a result of masturbating or sexual activity. Are there risks associated with masturbating? Unless you’re masturbating pretty damn vigorously, masturbation itself doesn’t carry any real risks. However, it can have psychological effects, which in turn can affect your testosterone levels. This includes a common feeling of guilt when masturbating, typically due to interpersonal or social pressures. If a person is led to believe that masturbation is immoral, or considered a type of cheating, it can be common to feel guilty. Similar guilt can be linked to masturbation, when you may masturbate more than you engage in sexual activity with a partner. This can often cause problems within your relationship, with subsequent anxieties then impacting your testosterone levels. If you’re worried or concerned that masturbating is affecting your relationship, try to speak openly with your partner regarding the role of masturbation within your relationship. If it causes further problems, you may consider therapy in order to dive deeper into how masturbation impact both, your partner and your overall relationship. Does masturbation decrease testosterone? Although it’s not uncommon to assume and pose the question: Does masturbating reduce testosterone? Studies have shown that ejaculating during masturbation doesn’t directly affect your T levels. So, despite what many men may believe, your testosterone levels will not lower the more you masturbate. Does not masturbating increase testosterone? Since many men believe that masturbating may reduce your T levels, it would make sense that not masturbating would increase your testosterone - right? Wrong. Ish. A study in 2001 examined 10 men that refrained from masturbating for three weeks, resulting in a slight increase in testosterone levels. Also Read:Does Watching Porn Increase Testosterone? – The Facts However, where one study aims to prove not masturbating can increase testosterone, another study on rats found that frequent masturbation lowered androgen receptors in the brain. Just to throw another into the mix, a 2007 study (also on rats) showed that frequently masturbating increased estrogen receptor density. Since there is plenty of room for research on humans, the lines can become a little blurred as to whether not masturbating does increase testosterone. Examining long and short-term effects Since the jury is still out on whether long term abstinence and testosterone levels have a close relationship, it’s worth examining the short and long term effects of masturbation on your T levels. The research so far is somewhat limited, however, since recreating a natural environment within a lab to study masturbating is rather… Difficult. However, all is not lost. Researchers focused their studies on a U.S sex club, with the aim to examine the changes in T levels in response to sexual stimuli. Since this was a real-world setting, the results would naturally be deemed much closer to ordinary, everyday circumstances. During the study, researchers played close attention to the salivary testosterone levels of men both participating in sexual activity and those that simply observed. During this, they found that T levels increased across the board of male visitors, however, the increase was significantly higher in men who participated. Interestingly, a study back in 1992 paid close attention to T levels in both men and women. Measuring T levels pre and post-sex as well as days without sexual intercourse, they established that testosterone levels were at their highest after sex. They also discovered that T levels were lower before sexual activity and on the days without intercourse. In this case, it would suggest that sexual activity influences T levels, rather than the other way around. While these are just short term effects on T levels, there is still plenty of space for further research into the long term effects of masturbating and long term abstinence and testosterone. Long term abstinence and testosterone For many men, sex is the last part of their lives they’re willing to let go. Let’s face it, it makes sense that long term and testosterone levels go hand in hand. With no sex, your T levels should naturally, increase, right? Much like the debate of masturbation and increasing testosterone, long term abstinence and testosterone also has space for further research. In this instance, there are multiple studies that can back the claims of abstinence increasing testosterone, but by how much? A 2003 study measured the T levels in men after various periods of abstinence from ejaculation - finding minimal movement in testosterone between 2 and 5 days. Also Read:How Does Age Affect Your Testosterone Level And What Can You Do About It? Although, T levels hit a peak after 7 days of abstinence. In another 2003 study, hormone levels were measured (including T levels), during a masturbation-induced orgasm both before and after three weeks of semen retention. Interestingly, T levels were higher after this three weird period. So, if long term abstinence and testosterone levels are frequently associated, what does that mean for erectile dysfunction and T levels? One study examining changes in testosterone evaluated men with ED after nonhormal treatment. Compared to their control group, these participants began with lower T levels. Researchers found an increase in T levels in those who resumed regular sexual activity post-treatment. Semen retention benefits: Is “90 day no fap” a thing? Semen retention is the practice of avoiding ejaculation. This may mean refraining from all sexual activity and masturbation completely, or learning to orgasm without ejaculating. Despite the ‘90 day no fap’ trend circling time and time again, the practice itself has been around for decades. While there are many reasons for trialling semen retention, there are a variety of benefits associated with the ancient practice. Much like men questioning, ‘does masturbation reduce testosterone?’ many believe that ejaculating regularly can weaken you. For some, semen retention benefits include: Improved fertility Sexual pleasure Overall physical health While those that are a little more spiritual believe that sperm retention redirects sexual energies to other areas of life. And so, if you’re still wondering, ‘is 90 day no fap?’ a thing, the answer is: It really is. While many men follow long term semen retention and prefer to avoid the term, some prefer to jump on this 90 day trend to examine the short term results. Conclusion Masturbation and its effects on testosterone do not appear to harm your general health or testosterone levels. While there seems to be a rocky relationship between masturbation, testosterone and the benefits of semen retention, research into this area has plenty of space for further analysis. However, short term abstinence from engaging in sexual activity may increase your T levels. At the end of the day, the choice is yours, however, careful consideration is needed to establish the level of abstinence and semen retention benefits for you. If you’re looking for a natural and safe way to increase testosterone levels, why not try Testogen? Our carefully developed formula is 100% natural and safe, improving your energy levels, muscle growth, libido and fat loss.