February 17, 2020

017: Boost Your Testosterone

56 minutes

Intro: “Getting started with those Raging Boners” - Morgan, Episode 016 was a popular episode, PR Podcast Burger Challenge updates, 75 Hard updates...

12:35 - What is testosterone and why do we need it? (fat gain, muscle loss, and bone loss.

14:15 - Free testosterone level testing

17:10 - Detriments of low testosterone/ benefits of healthy testosterone

19:25 - How to increase testosterone naturally: resistance training, nutrition, sleep, stress management

32:45 - Synthetic Testosterone

40:45 - Body Fat % & Nutrition: Calories, Macronutrients & Micronutrients (Magnesium, Zinc, Vitamin D)

49:15 - 4 Minutes of Porn, 5-minute Conversation with a Cutie, 11 Evenings of Sex & Swingers

Articles/Mentions:

Examine Defines Testosterone - https://examine.com/topics/testosterone/

Sleep loss dramatically lowers testosterone in healthy young men - https://www.sciencedaily.com/releases/2011/05/110531162142.htm

Today’s men are not nearly as strong as their dads were, researchers say - https://www.washingtonpost.com/news/wonk/wp/2016/08/15/todays-men-are-nowhere-near-as-strong-as-their-dads-were-researchers-say/

Low-fat diet linked to lower testosterone levels in men - https://www.eurekalert.org/pub_releases/2020-01/wkh-ldl011020.php

Overweight Men Can Boost Low Testosterone Levels by Losing Weight - https://www.todaysdietitian.com/news/071812_news.shtml

Effects of progressive resistance training on growth hormone and testosterone levels in young and elderly subjects. - https://www.ncbi.nlm.nih.gov/m/pubmed/2796409/

Healthy testosterone levels for men J Clin Endocrinol Metab 102: 1161-1173, 2017

1-week Sleep restriction lowers Testosterone JAMA. 2011 Jun 1;305(21):2173-4. doi: 10.1001/jama.2011.710. PLoS One. 2012; 7(7): e41218.

Resistance exercise overtraining and overreaching. Neuroendocrine responses. Sports Med. 1997 Feb;23(2):106-29

Progressive Resistance Training Volume Effects on Muscle Thickness, Mass, and Strength Adaptations in Resistance-Trained Individuals - https://journals.lww.com/nsca-jscr/Abstract/publishahead/Progressive_Resistance_Training_Volume__Effects_on.94521.aspx

Testosterone post-exercise Fiziol Cheloveka. 2010 Jul-Aug;36(4):102-6.

Natural bodybuilding competition preparation and recovery: a 12-month case study. Int J Sports Physiol Perform. 2013 Sep;8(5):582-92. Epub 2013 Feb 14 * 11 evenings of sex Physiol Behav. 1992 Jul;52(1):195-7

Multiple partners are associated with higher testosterone in North American men and women. Horm Behav. 2007 Mar;51(3):454-9. Epub 2007 Jan 27.

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