Part 2 of the Bedroom Hero series.

transcript:

[00:00] Welcome back to the recharge podcast. This is segment two of the bedroom hero. In this section I'm gonna be talking about exercise with civically, how that applies to men's health and erectile. This, this information was fresh from the world congress. Uh, and I want to share that with you. So one of the things about testosterone is there's a way to hack your body to increase the receptors in the body and that's through a variety of things, including lifting heavy weights and sprinting, sprinting in as little as six seconds can actually cause an upregulation of the receptors in the muscle in men. And so, you know, it's just, it's very simple, it's very short. We're talking like six seconds. This has the ability to increase testosterone in the body. And so that proper ideal ratio is either one to five. So you're going to sprint for six seconds, you take 30 seconds off, and then sprint again, do that four times. [00:54] And the data shows that there can be some improvement in testosterone if you're able to run. That is a, the next thing is lifting heavy stuff. And, uh, this is a very similar phenomenon, particularly, you know, the legs are dense in the testosterone receptors and by lifting heavy things with like a hex bar or I personally love kettlebells. We have a variety of kettlebells scattered around the house that, that I do and, and even my kids do, but it's just a way to hack your physiology and increase the, uh, the testosterone levels in the body. Next is grip strength. That's an overlooked thing, but it actually ties to longevity. I'm going to cover this in a separate podcast, but I was just fascinated by the data that was shared by one of the presenters at the world congress that I went to recently. This is counterintuitive to a lot of people. [01:41] Uh, you know, myself included. I want to get into the gym and out of the gym as quick as possible. Everybody's busy, we've got things to do, kids jobs, etc. But what the data show is that actually by increasing the rest between sets up to about 120 seconds, uh, actually improves testosterone, can also improve libido. So, you know, the next time I'm at the gym, I'm going to have to remind myself that, you know, the, the dude that's, that's Bigger than me sitting on the bench playing with his phone is actually probably doing his body some good as opposed to myself who's just trying to hit each machine, get on and off as quick as possible. there's some fascinating science. If you want to dig deeper into it. There's a couple of versions out there by uh, doug mcgruff called body by science. he also has a q and a book that talks more about that. [02:26] So something that you might want to check out. And then the final point in this short segment is to use the legs, the legs, very simple exercises, you know, whether it's a turkish getup or just lying down on the ground and getting back up. Um, it actually, you know, using those larger muscle groups actually has some clear benefit in terms of a testosterone receptors. So chronic exercise is a huge problem. I used to do a lot of triathlon and endurance events, trail running marathons, and that just beats the hell out of the body, causes increased inflammation, suppresses a variety of hormones, raises stress hormones, including cortisol, and does a variety of things, so I know that in our society more is often perceived as better, but in terms of sexual health, sexual function, erectile dysfunction, chronic cardio is not a friend, so I hope you found that helpful. This is segment two. In the next segment, we'll be talking about nutrition, some nutritional things that are necessary for testosterone and a performance behind the bedroom door. So as always, consult your personal physician before you're taking out an exercise program. We're trying something new. Let me know if you have questions, if you will.

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