Without Testosterone we wouldn't have the Brooklyn Bridge, the iPad, or the 750 pound bench press.  The USA and the Rough Riders (pictured) might not have won the Spanish-American War either.

You may never fight in a war, build a miraculous bridge, or invent the next technological gadget, but you can still increase your energy and achieve greater things by boosting your testosterone naturally:

Lift Weights- Use High Volume (Weights x Reps x Sets), Employ Moderate Rest Between Sets 1-2 Minutes, Choose Compound Free Weight Exercises like squats, deadlifts, and bench press.

Do High Intensity Interval Training

Eat Animal Proteins Like Beef and Eggs, Preferably Organic

Eat Nuts, Broccoli, Spinach, Cauliflower, Cabbage, Avocado, and Olive Oil

Sleep 7-8 Hours or More  Per Night

Manage Stress- high levels of Cortisol, the stress hormone, will blunt your testosterone

Limit Caffeine Intake- this will benefit your sleep and decrease stress

Supplements- Vitamin D3, Fish Oils, Zinc, Magnesium

Anecdotal Tips: 1) Compete in something physical, particularly a contact sport, 2) hang out with other men, 3) throw medicine balls, 4) watch motivational movies like Gladiator or Rudy

Avoid-

• Alcohol (except one day on the weekend because alcohol, particularly beer, lowers testosterone)

• Household Cleaning Chemicals- can boost estrogen

• The Ink From Receipts- can boost estrogen

• Plastic Food Storage Containers- can boost estrogen
  
  
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Testosterone is man's best friend. It's what makes us who we are as men.

What exactly is testosterone?

• A steroid hormone of the androgen group which is produced by the testicles of males and ovaries of females and also in small amounts by the adrenal glands.  It is the principle male sex hormone.

What does testosterone do?

• It's responsible for development of male reproductive tissues and secondary sexual characteristics such as increased muscle, bone mass, and the growth of body hair and is essential for health and well-being as well as the prevention of osteoporosis.

How much testosterone does the average man have?

• On average 7–8 times as great as in women but, as the metabolic consumption of testosterone in men is greater, the production is 20 times higher.

What happens with testosterone as a man ages?

• On average it declines with age, beginning in the 40s. If a man marries, testosterone declines more, which has been associated with a biological nesting effect.  This can be counteracted through diet and exercise.
  

What are some interesting facts about testosterone?

• It does not cause cancer or cardiovascular disease and may be helpful in preventing them.

• Women have testosterone, some more than others.

• Testosterone is associated with sex, love, bonding, and arousal.

• High testosterone is associated with feelings of energy, drive, and motivation.

• Testosterone peaks in the morning.

• Testosterone rises when a man is in the presence of an ovulating woman.

• A form of testosterone is present in fish.

How is testosterone used for medical purposes?

• To treat hypogonadism- males with little or no testosterone production.

• To treat infertility, erectile dysfunction, low libido, osteoporosis, or low energy.

• To encourage height growth, organ growth, bone marrow stimulation, and / or reverse the effects of anemia.

• To stimulate appetite.

Up Next..............How To Boost Your Testosterone Naturally.

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As someone who writes about health from a broad perspective, I've had my mind for quite a while on the frequently occurring tragedies which have happened here in the US the last 10-15 years. I will spare you a recount of the sadness.

If I had to point to one cause, I'd put the blame largely on stress.

One of the best books I ever read in college was "Why Zebras Don't Get Ulcers", which was required reading for Dr. Ken Matheny's 'Stress Management' course.

The Bottom Line? Our minds can make us sick, in many different ways. People who are sick and a society with sick elements is capable of producing very bad events. Plus, as much as the utopians and utilitarians of the world would like us to believe otherwise, people are capable of evil. Stress and the existence of evil are a bad combination.

Consider the nature of stress. We have the ability to reason and think abstractly, but we also have the ability to make ourselves miserable. Why else would someone who seemingly has everything, like Lindsey Lohan or Health Ledger, implode?

Many things can cause stress- poverty, physical illness, natural disaster, debt, the loss of a job, a loved one, or a home, war, natural disasters, political instability, moving, unhealthy relationships, lack of sleep, lack of social cohesion, poor nutrition, dysfunctional family life, loneliness, pointless busyness, technology, pathological personality disorders, and the list goes on.

What do these things have in common? They can all make us feel as though we're losing control. Stress is intimately involved with control. If you feel like you have no control over your life, stress is the result.

Ironically, stress is a matter of perspective. Consider Victor Frankyl, holocaust and concentration camp survivor and author of the popular book "Man's Search for Meaning." Despite living through overwhelming circumstances of stress and evil, Frankyl learned to change his perspective by maintaining his dignity and ended up turning something horribly bad into something good.

"Everything can be taken from a man but one thing: the last of human freedoms, to choose one's attitude in any given circumstances, to choose one's own way." -Victor Frankyl

Stress can be good, and stress can be bad. Stress can make us stronger, but it can also be overwhelming. In many cases, bad things happen and there is absolutely nothing we can do about it, except cope.  Where does this bring us, and what can you do about stress and chaos around you? 

Developing coping strategies is THE way to handle stress.

• Plan for the future, reminisce on the past, but also enjoy the moment.
• Set boundaries.
• Write in a journal or pray or meditate so you can become aware of what you're thinking about and how it might be affecting your health.
• Become physically fit so you will have more energy and feel better.
• Avoid high calorie meals and processed foods, they will make you feel lousy.
• Become more faithful. The science tells us that faith is good for us.
• Forgive.
• Get out of bad debt and don't expect buying things to make you happy.
• Sleep, rest, and just as importantly, play.
• Develop a social circle of positive friends and be a good friend to others.
• Get rid of negative influences in your life.
• Turn off the technology from time to time.
• Get out in the sunshine.
• Set goals and have a project.
• Get a dog.
• Laugh and have fun.
• Get a hobby, or three.
• Learn new work skills, in case you're without work.
• Learn to see what good can come in every situation.
• If you need help, go to a counselor.
• Reach out and help others who might be going through overwhelming stress which you don't know about.
• Consider taking vitamin supplements which are related to mood and outlook- Vitamin D, Fish Oil Supplements, and Multivitamins.
• Find something you love.

Knowing how to deal with stress and chaos makes all the difference.

This spring, I've been (slowly) sprucing up my yard.  Luckily, I have a friend in the business.  I called up Carol, the owner of Ashe Simpson Nursery and stopped by to take her advice and counsel.  I also spoke with another good friend whose taste in art I admire.  They both made a great suggestion- a bird bath. 

It didn't take long with my new bird bath for me to notice that birds really love to play.  They chase each other, splash each other, and so on for no other reason than to have fun. 

The evidence is there that play is good for adults, as well as children.  Play is fun, it's relaxing, it's good exercise and we need it.  It's also a reprieve from the rational and sometimes stressful, harsh, and overstimulated world.  Play, religion, sex, family life, and rituals each play a role in making life tolerable and are healthy endeavors all around, offering us a chance to "escape" in a healthy way.   One of my favorite writers, the late Christopher Lasch, was a big proponent of incorporating these activities into our lives in order for us to maintain a healthy and balanced culture. 

How can we bring play back?  Some suggestions:

*Join a league- bowling, softball, darts, pool, or tennis

*Play with your kids

*Join a dance class, acting class, or volunteer for a play

*Batting cages, driving ranges, or martial arts

*Go for a walk and chat up conversations with random people