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Mistakes Men Over 40 Make: Testosterone
Declining testosterone is the single biggest threat Men Over 40 face when it comes to health, fat loss and muscle gain, and I see a lot of guys making this even WORSE for themselves.
Want to maximise your health & appearance?
Here's how
Declining testosterone is the single biggest threat Men Over 40 face when it comes to health, fat loss and muscle gain, and I see a lot of guys making this even WORSE for themselves.
Want to maximise your health & appearance?
Here's how
Sleep:
Sleeping less than 7 hours per night is the fastest way to killing your T.
I'm shocked at the number of intelligent guys who rationalise their inadequate sleeping habits.
Trust me:
It's too important to fuck up. Sleep, diet, training - they're all non-negotiable...
Sleeping less than 7 hours per night is the fastest way to killing your T.
I'm shocked at the number of intelligent guys who rationalise their inadequate sleeping habits.
Trust me:
It's too important to fuck up. Sleep, diet, training - they're all non-negotiable...
Instead:
- Shoot for an earlier bedtime
- Turn the lights off earlier
- Take Magnesium 2 hrs before bed
- Don't drink alcohol
- Turn your phone off
- Read a book
And GO TO BED (unless you want to lose muscle)
Next...
- Shoot for an earlier bedtime
- Turn the lights off earlier
- Take Magnesium 2 hrs before bed
- Don't drink alcohol
- Turn your phone off
- Read a book
And GO TO BED (unless you want to lose muscle)
Next...
EFA's (Essential Fatty Acids):
You're bound to run into hormonal issues if you don't have enough of these, and they're crucial for maintaining testosterone as you age.
Where are they?
Virtually any fish will have an abundance. Think salmon, tuna etc.
More:
You're bound to run into hormonal issues if you don't have enough of these, and they're crucial for maintaining testosterone as you age.
Where are they?
Virtually any fish will have an abundance. Think salmon, tuna etc.
More:
I would focus (like protein) on getting a load of these in at your meal #1 - get them sorted, out of the way, and then you have a little more freedom for your meal #2 later on.
Now, this doesn't necessarily have to be every day.
But make sure you get them in.
Next:
Now, this doesn't necessarily have to be every day.
But make sure you get them in.
Next:
Training frequency:
If you're training 5-6 times per day as a Man Over 40, you are 100% stressing yourself too much (barring the exception of really easy, pointless training).
Limit the frequency.
Have more days off for recovery.
Remember:
When stress is too high, T plummets
If you're training 5-6 times per day as a Man Over 40, you are 100% stressing yourself too much (barring the exception of really easy, pointless training).
Limit the frequency.
Have more days off for recovery.
Remember:
When stress is too high, T plummets
This is why you should focus on full body training instead of body part splits.
+ More days off for recovery
+ Lower stress levels
+ Better for joints/CNS recovery too
All of these mean that you get a GOOD STIMULUS, without the excessive STRESS.
Finally:
+ More days off for recovery
+ Lower stress levels
+ Better for joints/CNS recovery too
All of these mean that you get a GOOD STIMULUS, without the excessive STRESS.
Finally:
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