The Journal #46
Testosterone. Banking. Spirituality. Festivities.
Erections less than ripe? - It could be due to andropause.
01. HEALTH - Joe Gaunt
Testosterone - Part 2 of 3 - The Physical Effects of Reduced Testosterone
Quick recap
Testosterone is often considered the driving force behind many of the physical attributes typically associated with masculinity. As testosterone levels decline, particularly during andropause, men may experience a host of physical changes that affect their energy levels, body composition, and overall health. In this piece, we will explore the physical effects of reduced testosterone, the underlying mechanisms, and ways to address these changes.
Symptoms of Low Testosterone
The physical symptoms of reduced testosterone can vary in severity and onset but often include the following:
Muscle Loss and Reduced Strength
Testosterone plays a vital role in building and maintaining muscle mass. As levels decline, men often experience a noticeable reduction in muscle strength and size, even if their activity levels remain the same.Increased Body Fat
Low testosterone can lead to an increase in body fat, particularly around the abdomen. This is linked to an imbalance between fat storage and muscle maintenance, as well as reduced energy expenditure.Decreased Bone Density
Testosterone supports healthy bones by stimulating bone tissue production. Lower levels can lead to a reduction in bone density, increasing the risk of fractures and osteoporosis.Changes in Sexual Health
Testosterone is essential for maintaining libido and erectile function. Reduced levels can result in a diminished sex drive and difficulty achieving or maintaining erections.Fatigue and Lower Energy Levels
Men with low testosterone often report feeling chronically tired, even after adequate rest. This fatigue can impact daily productivity and motivation for physical activity.
The mechanisms driving these changes
Testosterone influences several physiological processes in the body:
Protein Synthesis: Testosterone aids in protein synthesis, which is essential for muscle repair and growth. Reduced testosterone slows this process, leading to muscle atrophy.
Fat Distribution: Low testosterone disrupts the balance between fat storage and metabolism, causing fat accumulation.
Bone Maintenance: Testosterone works with other hormones to maintain bone density. A drop in testosterone levels can accelerate bone loss.
Blood Flow: Testosterone supports cardiovascular health by enhancing nitric oxide production, which improves blood flow. Reduced levels can indirectly affect sexual performance and physical endurance.
Effective Interventions
Lifestyle Changes:
Regular strength training can help combat muscle loss and improve body composition.
A balanced diet rich in lean proteins, healthy fats, and complex carbohydrates supports testosterone production.
Managing stress and getting quality sleep are crucial, as both can impact testosterone levels.
Hormone Replacement Therapy (HRT):
For some men, testosterone replacement therapy (TRT) can alleviate symptoms of low testosterone. However, it should be approached with caution and under medical supervision to assess risks and benefits.Nutritional Support:
Supplements such as vitamin D, zinc, and magnesium may help support natural testosterone production. However as always please consult a healthcare professional before starting any supplementation.
Summary
The physical effects of reduced testosterone can impact not only the body’s appearance but also its functionality. By mindfully recognising the possible symptoms early and adopting targeted strategies, men can mitigate these effects and maintain a healthier, more active lifestyle. Proactive management, including lifestyle changes and medical intervention when necessary, can make a significant difference.
Part 3 of our series will look at the mental and psychological effects of low testosterone and some effective interventions to support.
For any guys wanting to get their Testosterone checked - NXT45 provide a 10% discount at Medichecks through our partner company zeno.
Please head to Medichecks and add the code HEALTHNAV10 to receive this discount
Xmas is the season to be jolly
P.s - a Starbucks Gingerbread Latte is a whopping 327 calories (Venti)
02. HEALTH
‘Tis the Season…
To eat and drink everything in sight!
Well, yes and no. Unless you want to start 2025 like 43% of the population who are currently on a diet.
Or worse…like the 64% of U.K residents who are overweight or obese!
But let’s get real.
We are going to overindulge, I know that I certainly will. Christmas is a time for celebrating with those we love, sharing a great meal and opening a bottle or two. It’s what it is all about.
So do it. But do it with smarts.
I used to view my calories on a day to day cycle.
2500 ish today. 2500 ish tomorrow. 2500 ish the next day.
I’d often go over, either knowingly or naively, but I’d then eat…you guessed it, 2500 ish the next day.
This obviously and regularly leads to weight gain. It’s simple math and science.
Then I learned about ‘banking’ calories.
Shaving a couple of hundred off on the days when I wasn’t going out and then using those calories in addition to my 2500 ish on the day(s) when I did.
Simply reducing your daily caloric intake by only 250 calories during the working week, (250 calories is the equivalent to a standard protein bar or 77 calories less than a Starbucks Gingerbread Latte this Christmas), means you could have any one of the following at the office Christmas party guilt free:
- 4 large glasses of Baileys
- A standard (8 inch) plate of buffet food
- 2 whole bottles of Prosecco (not recommended)
Now it pays to ‘spend’ your additional saved calories wisely but you get my point.
Everyday doesn’t need to be Christmas Day when it comes to food and drink.
So go easy on the days leading up to the big day and then fully indulge without the following guilt.
Guilt free mince pies???…Merry Christmas to that.
There is much out there that remains unexplained - is that the door to our own spirituality?
03. MINDSET - Mike Bates
Spirituality
Last week I wrote The Journal inside the lounge of Tenerife South Airport. This week issue #46 comes to you from seat number 9, coach H on the 15:33 LNER service from London Kings Cross to Leeds.
It’s been a (very) busy few weeks.
Right now I’m returning from my first ever paid podcast appearance.
I’ve been a guest on somewhere close to a hundred podcasts but this is my first paid gig. I must be going up in the world…or I’ve run out of podcasts!
The name of the pod is ‘Spill the Spirituality’ by Hope & Anchor and the episode we’ve just recorded will be out in January 2025.
Now before you skip this bit, the clue isn’t in the title. It is not a religious podcast more a place to explore thoughts and stories from those who believe (not me), those who absolutely don’t believe (the younger me) and those who aren’t really sure what to believe (the 44 year old me).
It was recorded in a high-production professional studio in Holborn, you know the ones with the producer (John) behind the glass and a team or runners to make sure you and everything else is just right.
I was privileged to have been invited onto the show and joined by two amazing hosts in Trey Hall and Jaz Ampaw-Farr.
During the pod I retold a story about my time on the ocean. It is two years ago this week since I set off on that life-altering voyage of self-discovery and so the story felt quite topical.
It was day 6 of the row and I was due to clean the hull (bottom) of my boat for the first time.
‘Why clean the bottom of your boat’ I hear you shout, ‘no one can see it’.
Well, barnacles are constantly attaching themselves to the hull of your boat looking to hitch a free ride across the ocean. They start as tiny black specs but grow into inch long beasts which, if left to their own devices, create a massive drag on the boat and can slow you down by up to 12 miles a day.
They need to be scraped off but it’s not a job for the faint of heart.
Why? Three very good reasons
The ocean is approximately 4 miles deep.
You are alone and should anything go wrong no one is coming to save you - in fact no one would probably know.
The ocean is filled with things that would love nothing more than to feast on the body of a white, slightly chubby (it was only day 6) Englishman bobbing around naked under his boat.
To say I was terrified was an understatement.
I tied myself on to an additional line, pulled out my goggles and the ice scraper I had commandeered from the glovebox of my wife’s car, and said a few encouraging words to myself.
Then I looked up.
The ocean had been filled with literally hundreds of dolphins.
Some playing in the waves, others doing tricks in the distance, a few looking up at me on the deck of my boat probably wondering why I looked like a cross between a novice snorkeler and Tinky-Winky from the Telletubbies (they were always plump, nervous looking and bizarrely naked if you missed that show when your kids were growing up).
I dropped my ice scraper, picked up the GoPro and started filming and watching these majestic creatures free in their natural environment.
They splashed and leaped for about 5 minutes then eventually they all swam off into the distance, completing summersaults and flips as they went.
I gave it 10 minutes, in part to regain my composure and in part to allow them to move away from the boat some distance - dolphins can swim in excess of 36mph so I figured 10 minutes was enough of a head start.
I then said my last rights and flopped ungracefully over the side of the boat and into the inky blue of the 4 mile deep ocean below.
It took me around 45 minutes to clean the entire hull and in that time, to my relief, I didn’t see one fish. I later found out that if you don’t see fish then it is likely predators are close by. I’m glad I wasn’t told that before!
I pulled myself back up onto the deck of my 7 meter long rowing boat and ripped the goggles off my head.
I wiped the snot and salt from my eyes and looked up.
The ocean had once again been filled with hundreds of dolphins.
How can that be? They were there one minute, not there for 45 minutes, and then there again just as soon as was done.
Impossible. But it was happening.
There was a strange feeling that came over me in that moment and one that I still am unable to explain or clearly articulate to this day.
It was a sense of a much deeper connection to something beyond my understanding or conscious mind.
It was awe and magic in equal measure.
I now believe that it was a spiritual experience.
I felt strongly that the dolphins had been sent to protect me and to give me the courage needed to do something I was afraid of.
The dolphins swam off again and I continued rowing across that ocean for another 40 days alone.
I only saw dolphins twice in that time but they arrived on 2 of the 3 really dark, tough and challenging days. A sign sent from somewhere perhaps to tell me everything would be ok?
I’m still not sure what I truly believe. Is there a God or not I am no closer to understanding.
But, the older I get and the more amazing people I meet who have an unwavering faith, the more I am drawn to the acceptance that there might be something out there beyond our human comprehension.
If nothing else I remain curious and open to any experience, something the younger me would not have made space for.
Whether you believe or not. Whether you share the same religion, differ in your faith or have no religious connotation whatsoever. None of us can deny the power and potential of connection and the strange way the world seems to offer us light when we feel lost in the darkness.
Perhaps it’s time we all let our guard down just a little and become more accepting of ourselves, each other and the unconscious and unexplainable world around us?
In doing so we might find something we were never searching for or even thought existed.
04. QUOTE
“We are not human beings having a spiritual experience. We are spiritual beings having a human experience.” –
Pierre Teilhard de Chardin
08. TIP
This time of year is not about counting calories or abstinence, it is about enjoyment. Striking a balance between the two and enjoying the holiday season without heart disease should be the plan.
Here a few tips to help you balance the scales and lose the guilt this Christmas:
- Go for plenty of walks.
Exercise doesn’t need to be all out sprints or metcon sessions until your eyes bleed. Most of our daily calorie burn comes from NEAT (Non Exercise Active Thermogenesis) - the things we do when we’re not in the gym. Getting a minimum of 10,000 steps a day in every day over the holiday period will help to keep your heart healthy and burn off that extra mince pie.
- Manage alcohol consumption.
Personally I don’t drink but most do and so it’s worth considering how the increased booze might impact throughout the holidays. Question: Do you need to drink everyday? Or, could you save the alcohol for social occasions with others to maximise it’s effect? What about swapping out some drinks for non-alcoholic alternatives? Guinness 0.0 tastes pretty much like Guinness to me and contains only half the calories. Whilst we’re on the topic of calories - an average night out can add an additional 2000 to your daily caloric intake (that’s another day of calories for the average man) not to mention the kebab on the way home and the fry up the next morning when you feel like crap. Swapping your mixers to ‘slim’ or ‘diet’ will help reduce calories as will sticking to clear or light coloured drinks.
- Ditch the guilt.
This is something I have struggled with most of my adult life. Christmas is not the time to say no nor is it the time to beat yourself up if you do have too much to drink and polish off the buffet at the office xmas party.
It’s time to give yourself a break.
Be sensible of course but don’t miss out as that is the worse thing of all given how little time we get to enjoy these moments with the ones we love. Save the diet and the weigh-ins to January and deal with it then, there is plenty of time in 2025 to get back on track if the wheels fall off a little towards the end of December.
Above all else enjoy yourself and take care of you. Do the Christmas you do and have no regrets or face the naughty list in 2025!
Next week will be the final issue of The Journal for 2024.
We’d love to get you involved and share your story.
It could be a good news story, a transformation or something you are or have been struggling with.
If you have a tip, an image or a story related to what we’re doing here at NXT45 please send it to us by Thursday 19th December and you could feature in our Christmas special next week.
You might even help to make someone else’s year!
We believe that when men live happier, healthier & more fulfilled lives…everyone wins! - NXT45
The Journal by NXT45
