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Happy Saturday - The world feels like an especially chaotic place right now, doesn’t it? Men are called to grapple with the chaos and bring order in which our loved ones and neighbors can thrive. But where do we start? My father used to tell me, “You can’t save anyone from quicksand by jumping in with them.” The point was that the best way to save others is to first secure yourself.
Reading each issue of MTM is one way you can do that. Taking action on what you read is another. By taking steps (even small ones) each week, you are making yourself stronger and smarter and more able to help. So, thanks for making this investment in yourself. The world, starting with those closest to you, needs you to be the strong, wise and compassionate man you are meant to be … the man you are today becoming.
If you are asking, “Do we really need another newsletter?”, the answer is YES. Read our publisher’s letter to learn more about the MTM’s origin and purpose.
This week’s manly topics:
🧠 BRAIN FOOD Masculinity is under siege at a molecular level as a result of the war on testosterone.
🛠️ BIOHACK How to use intermittent fasting to harness your metabolic power.
📰 NEWS We scoured the web and found useful stuff to share with you. This week’s topics include supplementation news as well as book and gear recommendations.
🔎 WHAT ABOUT YOU Help us better understand and serve you by participating in this week’s TBD poll.
PLUS, subscriber-only offers from our sponsors and partners. Let’s go!
BRAIN FOOD
The War on Testosterone
In MTM #3, we learned that testosterone acts as a your internal 'flux capacitor', energizing your passion for life and your drive to compete, innovate, and shape the world around you. Now, let's journey through your life to see how this vital force ebbs and flows, and why its recent decline is a call to action for every man who values his masculine potential.
Testosterone’s Natural Timeline
Testosterone's influence begins in the womb, shaping male characteristics from the start. But it's during puberty that this hormone truly flexes its muscles. The surge of testosterone fuels rapid growth, muscle development, and deepening of the voice. These changes aren't just physical – they're preparing a boy to step into his role as a man, ready to face life's challenges.
In early adulthood, testosterone levels peak. This is when a man is at his physical prime, with energy to spare and a drive to make his mark on the world. It's no coincidence that this is often when men take the biggest risks, whether in their careers, relationships, or personal pursuits.
However, starting around age 30, testosterone levels begin a gradual decline – about one percent each year. While this is a natural part of aging, recent trends suggest this decline is happening faster and earlier than ever before.
Testosterone’s Unnatural Decline
Studies show that men today have significantly lower testosterone levels than their fathers or grandfathers did at the same age. This isn't just a matter of feeling less energetic – it's a potential crisis for masculine health and societal vitality.
To understand the gravity of this situation, consider the fall of the Roman Empire. At its peak, Rome was a marvel of innovation and expansion. However, some historians believe that widespread lead poisoning, particularly from lead-lined aqueducts and wine vessels, contributed to the empire's decline. Lead is a potent neurotoxin that damages the central nervous system and prefrontal cortex.
While we're not facing a lead crisis today, we are surrounded by modern "lead equivalents" – endocrine disruptors found in plastics, pesticides, and personal care products. These chemicals can mimic or block hormones, throwing off the delicate balance our bodies need to thrive.
Other factors contributing to the testosterone decline include:
Toxic nutritional advice (ex. the FDA “food pyramid”) and habits
Rising obesity rates (check out this week’s biohack below)
Increasingly sedentary lifestyles
Chronic stress and sleep deprivation (check out last week’s biohack)
Each of these factors chips away at our body's ability to produce and maintain healthy testosterone levels.
Why does both entropy and the environment conspire against testosterone? An important question we will consider in a future issue (so subscribe and share so you and yours can help us get to the bottom of this problem.)
Low T Fallout
The consequences of this accelerated decline are far-reaching and existential. Physically, men experience reduced muscle mass, increased body fat, and lowered energy levels. Mentally, low testosterone can lead to mood changes, decreased motivation, depression and cognitive issues sometimes known as “brain fog”.
But the impact doesn't stop there. Relationships suffer as libido decreases and erectile dysfunction becomes more common. There are even broader societal implications, with some researchers drawing connections between declining testosterone and reduced male workforce participation.
Just as the Roman Empire's strength waned with the health of its men, our society's vitality is intimately linked to the hormonal health of its male population.
Fade or fight?
The good news is that, unlike our Roman predecessors, we have the knowledge to turn this ship around. By understanding the factors affecting our testosterone levels, we can take action to protect and even boost this vital hormone.
Simple steps like improving diet, increasing physical activity, managing stress, and being mindful of exposure to endocrine disruptors can make a significant difference. These aren't just health tips – they're a call to reclaim your masculine potential.
Maintaining healthy testosterone levels is more than a personal health issue – it's about preserving the drive, innovation, and strength that men (like you) bring to our families, communities, and civilization as a whole.
Join us in future MTM issues as we dive deeper into practical strategies for boosting your testosterone levels, helping you become the vital, energized man you're meant to be … and that the world needs you to be.
A WORD FROM OUR SPONSOR
Where is your T?
The first step in correcting testosterone problems is finding out where you are at now … and finding out has never been easier.
Gameday is the first national medical clinic dedicated to helping men diagnose and treat testosterone issues. Gameday medical staff create customized treatment plans based on your individual diagnostic results and goals.
Find a location near you to schedule a private and personalized assessment.
TAKE ACTION
BIOHACK: How to get your metabolism working for you
Allow MTM to introduce you to a powerful ally in your fight for peak physical prowess: intermittent fasting (IF). This approach doesn't just change what you eat, but when you eat, harnessing your body's natural metabolic rhythms to burn fat more efficiently.
Intermittent fasting works by triggering a “metabolic switch”. During fasting periods, your body exhausts its sugar stores and starts burning fat for energy. This contrasts with the typical pattern of frequent eating, which keeps your body constantly processing new calories rather than tapping into fat reserves.
While various IF methods exist, the 16:8 approach has gained popularity for its balance of effectiveness and practicality. This method involves fasting for 16 hours and eating within an 8-hour window daily. For many, this simply means skipping breakfast and eating between noon and 8 PM.
However, jumping straight into a 16:8 schedule can be challenging. A gradual approach often yields better results:
Start with a 12:12 schedule (12 hours fasting, 12 hours eating).
Progress to 14:10 after a week or two.
Move to 15:9 for another week or two.
Finally, reach the target 16:8 schedule.
Each stage should last at least a week, allowing your body to adjust. Listen to your body and progress at a comfortable pace.
Throughout this process, stay hydrated during fasting periods. Water, black coffee, and unsweetened tea are permitted and can help manage hunger. During eating windows, prioritize proteins (including nuts) and fats while avoiding high-carb, high fructose corn syrup candy, soda and other garbage that want to make you weak and sick. The less you eat stuff like that, the less you will crave it.
Consistency is key. Aim to maintain your chosen schedule at least five days a week. As with any new habit, be patient with yourself. Find motivation in the knowledge that testosterone levels increase as obesity decreases. You will not only look better, you will feel better.
Check with your doctor if you have underlying health conditions (ex. Diabetes, eating disorders) or if you are a young person that is still growing. Otherwise, give IF a shot and let us know how it goes for you.
📣 NEWS FROM AROUND THE WEB 📣
Note that our providing these links does not constitute an endorsement of the writer’s or publisher’s perspective. We try to filter out propaganda but sometimes good information is laced with bias. As with everything you read and watch, process with a critical perspective.
Supplementation
Dehydroepiandrosterone (DHEA) is a promoted as an effective way to increase testosterone’s level. But does it work? This meta-analysis of more than 40 peer-reviewed publications says YES. Courtesy of ScienceDirect
Old Spice performed a miracle making body wash manly. Now they are trying to do the same with skin moisturizers. Before jumping on the soft, smooth bandwagon, learn how moisturizers work. Courtesy Harvard Medical School
A knee compression sleeve should be a part of our training and recuperation gear. Check out this 2024 review to find one that might work for you … and be sure to dry them in sunlight between uses so they don’t get gross. Courtesy Healthline
Books & Gear
Testosterone for Life by Abraham Morgantaler, M.D.: Morgantaler is an expert in sexual medicine and male hormones who makes a case for testosterone replacement therapy (TRT) due to its positive impacts on men’s health and quality of life, including increased energy, sex drive, and overall well-being. (224 pages)
The Best Weightlifting Shoes in 2024: Shoes are an extension of your body and can set you up for success or injury so choose carefully. This round-up, courtesy of BarBend, looks at shoes for specific weightlifting use cases and provides useful factors to consider when making your next training shoe investment.
What are your near-term fitness goals?Select the option closest to what you are trying to accomplish in the next few months. |
Thanks for joining us for our fourth issue and stay tuned for MTM issue five next Saturday morning.
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