Everybody and their mama thinks that they’re Hercules when they’re in the gym. They show up to ego lift, do some half-ass exercises, have no proper form, tempo, or rest period, and put a lot more tension on their joints, creating more stress in their body, which we already know stress is testosterone's worst enemy. Let’s just say that they go to the gym just to put a checkmark in their calendar that says, “I workout,” but none of that work is doing anything that benefits their hormones.

Listen, I am not here to call out anyone because I was one of those guys, and when I learned to workout for my hormonal health, it was a game changer. I don’t mean to be too personal here, but I am talking about the kind of hormonal balance that gets me waking up every day with morning wood that brings a huge smile to my wife’s face. That’s the kind of outcome that I envisioned for you, and it boils down to having a well-structured workout routine targeting specific muscle groups with specific sets, repetitions, tempo, and proper rest periods because they matter.

When you lift weights, especially specific muscle groups, your pituitary gland releases the precursors to testosterone, including the Luteinizing Hormone. This LH goes to the Testes, and viola, we get a nice surge in testosterone, usually the following day or two after the lifting exercise. Ultimately, you need a plan that is simple and easy to follow, that will keep you motivated and excited to feel your best, look your best, and be satisfied in the bedroom. Do you want to wake up every day with a rock-hard boner, making your partner want more of you? If your answer is HELL YESS, then keep on reading; we will get to the how-to and the easy-made solution in just a minute.

I don’t mean to preach to the choir here because I feel that you already know what you put into your body matters greatly. The important fact is that what you eat has a direct impact on your hormone health. I can’t stress that enough: you can’t keep eating garbage and expect to lay the pipe down like a pro in the bedroom.

Now, don't worry, I'm not going to tell you to go on some super restrictive fad diet; in fact, many of those fad diets are responsible for the dip in testosterone men are experiencing. You've probably heard of all the low-carb diets, and those will murder your hormones because testosterone needs carbs to be in a particular ratio to work correctly. And I'm guessing you've heard all of the demonization of cholesterol that started back in the 80s. Cutting all cholesterol is like castrating your manhood; it's actually other things like sugars that make cholesterol "bad" in the first place. So, let's not eliminate cholesterol; let's just be smart about it because your body uses cholesterol to synthesize hormones. If you want to dunk in her lady bits like a pro with the endurance of an athlete like Michel Jordan in his prime, then you must include testosterone-boosting foods in your diet. Yes, it would consist of a diet rich in whole foods, healthy fats, and lean proteins; however, I don’t want you to neglect your micronutrients, which is where supplementation will fill in the gaps.

Now, I know supplements can get guys lost in the woods and feel frustrated, but Supplements are an essential key to maximizing your hormones, increasing sleep quality, and minimizing stress, yet unfortunately, guys get this all ass-backward. Most guys try to get an all-in-one solution and are left frustrated by lack of results, or worse, they feel unwanted hormone imbalance, irritability, or any number of side effects. That's because supplement companies usually do one of two things. They throw in ingredients to make you FEEL a certain way so you think you are getting results, but those results don't last… Or they simply don't put enough of or high enough quality of the active ingredients. Most are trying to throw the kitchen sink into one or two capsules for the lowest cost, which means you're getting low-quality ingredients and not nearly enough of each of the active ingredients that you need.

The formula is really simple: you want top-notch results in the bedroom that will make her scream your name and disturb the neighbors every single time, then follow a proper nutritional plan that promotes healthy testosterone-boosting food choices and a supplement plan that will help you optimize your testosterone levels as you stay focused and energized where you don’t ever have to worry about performance ever again. My team and I have spent years researching this, and we have made supplementing easier than ever. We will even show you what time of the day to supplement each thing based on actual research so that you can maximize your nutritional level and make Mother Nature proud. If you're not waking up with morning wood at least 4 days a week, regardless of age, you definitely need to straighten out this pillar.

Sleep, is probably the most overlooked or abused, but equal in importance to our first two. Remember how I mentioned the precursors to testosterone get released when you lift heavy things? Well, your body can only do something with those precursors while you sleep; that's why, during a stretch of bad sleep, your hormones go into the dirt. It's not usually obvious for most guys, so they just write it off as being tired. If your sleep is out of whack, your testosterone levels will be too.

Quality sleep is non-negotiable if you want to maintain optimal testosterone levels. When you sleep, your body goes into repair mode, pumping out hormones like testosterone, so the motto “I’ll sleep when I am dead” needs to be tossed out the window because if you’re skimping on sleep, your body doesn’t get the chance to recover and produce these vital hormones. Trust me, I get it; I've been a hard-working entrepreneur and free spirit most of my life. I know how easy it is to sacrifice sleep for another hour of work or to have just a little bit more fun. But this is why this pillar gets abused the most because the effects are not as immediately obvious. It’s not just about the hours you spend in bed but the QUALITY of that sleep. And to make matters worse, most guys are killing their sleep quality with things like alcohol, weed, melatonin supplements, and prescription sleep aids. You might have gotten away with those things when you were younger, but as you age, your sleep gets more "fragile," and that's why you get worse hangovers.

Plus, think of how much of a turn-off it would be for her if you’re just going through the motions during sex because you’re too tired instead of being present and focused and taking her like a beast and blowing her mind into a satisfying orgasm. Deep sleep stages like REM sleep are where the magic happens. Having a night routine that can help you slow your mind down and a sleep environment that’s conducive to deep, uninterrupted rest is key to optimizing your hormones. Fortunately, my team and I have figured out ways to easily hack this pillar to get the best quality sleep of your life, where you will wake up feeling refreshed and ready to conquer the day; the first step to being the beast you are in the bedroom. And trust me, your partner will notice the difference when you’re well-rested and ready to go.

Ah, stress—the silent testosterone killer. We all deal with stress, whether it’s from work, relationships, or just the daily grind. This is another reason men these days have less testosterone than their Grandfathers. We have to deal with not only the mental stress of a much more complicated world but also the environmental toxins that are higher than ever before. Plus, our attention is pulled into nonstop distraction and comparison to others, especially with social media. Mental illness and social isolation are higher than ever before, and with all this stress, our main stress hormone, called Cortisol, is through the roof. But high levels of stress are a surefire way to tank your testosterone levels.

When you’re stressed, the demands of cortisol in your body increase, and since cortisol and testosterone share the same precursor, your body will always favor cortisol over testosterone in order for you to survive in a situation where you have to ‘fight or flight.’ Therefore, the more the body favors cortisol, the more testosterone suffers. Now, I think you can paint the picture of how that can lead to all sorts of issues, from reduced libido to difficulties in the bedroom, and no amount of boner pills will help you feel satisfied in the bedroom. But here’s the good news: managing stress is entirely within your control.

The point that I am trying to make here is that in this demanding modern world, it is vital to find balance and incorporate stress-relieving activities into your daily routine. Imagine coming home after a long day, and you know exactly what to do to calm your mind and be ready to be in the moment with your partner. Think of the level of orgasm you can give her, and the level of orgasm you can experience where you both feel satisfied, and her desiring you more and more because she felt seen. Your sex life would be on a whole new level, and that’s what I hope for you. 

The power of managing stress effectively is extremely easy, and my team and I have come up with some super hacks that allow you to overcome stress at a cellular level in every way so that your body can focus on what it does best: producing testosterone and keeping your libido in top gear. It’s not just about adding years to your life but adding life to your years.