Testosterone. EDA. Bob. Puzzle.

Hormone regulation has a big impact on mood regulation. Taking care of what’s going on inside will help you take better care of what’s going on outside too.

01. HEALTH - Joe Gaunt

Testosterone - Part 3 of 3 - The Mental Health & Psychological Effects of Reduced Testosterone

While the physical effects of reduced testosterone are often more noticeable, the mental and emotional consequences can be just as significant, if not more so. Testosterone influences brain chemistry, mood, and cognitive function, and a decline in its levels can lead to a range of psychological challenges.

How Testosterone Impacts Mental Health

Mood and Emotional Regulation
Testosterone plays a key role in stabilising mood. Low levels are often associated with symptoms of depression, anxiety, and irritability. Men may feel less confident and more emotionally sensitive, which can affect their relationships and self-esteem.
Cognitive Function and Memory
Testosterone supports brain health by influencing neurotransmitters such as dopamine and serotonin. A decline in testosterone can lead to difficulty concentrating, forgetfulness, and slower mental processing, often referred to as "brain fog."
Motivation and Drive
Testosterone is closely tied to motivation and ambition. Men with low testosterone may feel less driven to achieve their goals, both professionally and personally.
Sleep Disorders
Low testosterone is linked to disrupted sleep patterns, including insomnia and sleep apnoea. Poor sleep further compounds mood disturbances and cognitive decline.

Strategies to Support Mental Health with Low Testosterone

Lifestyle Modifications:

Regular exercise, particularly resistance training, can boost testosterone levels and improve mood.
Meditation, mindfulness, and stress management techniques can help regulate emotional responses.

Therapeutic Interventions:

Cognitive Behavioural Therapy (CBT) can be effective in managing mood changes and anxiety related to low testosterone.
Couples therapy can address relationship challenges stemming from emotional and physical changes.

Medical Assessment:

A relevant health professional can determine if hormone replacement therapy is appropriate to address low testosterone and its mental health effects.

Support Networks:

Joining a support group or seeking peer mentorship can reduce feelings of isolation and help men navigate these challenges.

This last point is why Mike and I are so proud of the overall community spirit of the NXT45 event but also the many friendships/ connections and shared support and sense of like minded camaraderie we hear about all the time post and between events.

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

02. FITNESS

EDA

At NXT we’re constantly striving to improve and find new ways of adding value to those who consume and benefit from our mission.

We’re really excited to announce that from January 2025 we will be collaborating with the Every Day Athlete (EDA) team for our weekly fitness segment within The Journal.

You might recall meeting EDA founder Josh Taylor when he featured in The Journal #25. Josh also delivered an amazingly insightful online Masterclass for our community which is still available for NXT community members via our app.

Anyone who attended The Hundred 2024 will have also have met Rich Hunwicks in the Old Castle where he delivered a fun, engaging and unique struggle session for our group.

Both Josh and Rich boast decades of experience at the cutting edge of elite professional sport and have supported 1000’s of athletes, and every day athletes like you and me, in their health and fitness goals.

Bringing such a high level of performance insight on a weekly basis to The Journal will be a game-changer for 2025 and help us to continue to exceed, develop and build upon the amazing content we are currently offering to our community.

Putting goodness out there into the world with no expectation may just help someone who needs it.
Unselfishness - A Commando Quality.

03. MINDSET - Mike Bates

Bob

This morning I received a random message from a guy I served with in the military over 20 years ago.

We deployed to Afghanistan together in 2002 but were never really close.

Let’s call him Bob.

I’ve not heard from Bob in all those years and didn’t even know that we were connected on social media.

Bob told me that he had been suffering with PTSD for a long time and had sought medical intervention as a last resort to protect his welfare and his family relationships.

He went on to say that his situation was now improved but it remained a battle that he was engaged in on a daily basis.

Then the bit I wasn’t expecting.

Bob thanked me for helping him.

But how?

Each week I post a video I call ‘Mike’s Midweek Mumbles’ across my social media and it was these posts that had helped Bob make sense of ‘the jumble going on in my head’.

I had no idea that those weekly random, instinctive and often unplanned posts might actually have helped someone.

Taking the time to record my ‘Midweek Mumbles’ is something I do for others, not for me.

It’s an unselfish 5 minutes to share how I am feeling with the world, in the hope that someone out there, perhaps who I have never met or have a connection with, might hear what I say and feel better by the virtue that they are not the only person in the world feeling that way.

I put it out there fully expecting to hear nothing back.

I wasn’t asking for feedback.

Today I received it via a megaphone.

I felt so humbled and proud that I had helped Bob in someway.

And it made me wonder how better the world might be if we all took 5 minutes of our week and put something positive out there into the world without expecting a return on that investment.

An unselfish behaviour like a social post or picking up some litter or calling an old friend or writing someone a letter.

Why don’t you try it every week in 2025?

You might never hear back but you’ll know you did something unselfish and put others first.

And that my friends is the greatest feeling of all.

Merry Christmas Bob.

04. QUOTE

“Christmas is a season not only of rejoicing but of reflection.” –

Winston Churchill

08. TIP

Last week we shared some tips and strategies to manage health and food during the festive period.

This week we want to offer you nourishment for the mind.

If you’re anything like me, Christmas might be one of the only times of year that you get some real downtime and as such you ought to make the most of it.

Family first, always. Then exercise and movement.

But, if you still find yourself itching for something to do, below is one thing from me and one thing from Joe that will help you pass an hour or two, remain relaxed and maybe even self-develop at the same time:

Joe -

I find myself talking about NXT a lot day to day.

Lots of people seem to get the message or be personally affected by the fact that young boys and men need help.

Whilst I don’t listen to Stephen Bartletts regular podcast, I had a recommendation to listen to this episode with Richard Reeves, President of the Institute for Boys and Men and author of the book ‘of boys and men’.

To me Richard captures a lot of the societal issues surrounding boys and men including highlighting the fast research and statistics on the men’s health challenge across education, work and health.

For anyone interested in Men’s Health, indentity and the future of men in todays world I enjoyed listening to many of Richards views and and information presented.

Find the podcast here.

Mike -

Ok, Joe has chosen a podcast so I’m going to go out there into left-field and offer you something random.

I want you to head to Amazon and purchase a 1000 piece festive jigsaw puzzle on next day delivery.

There are few pursuits which require our full attention but a challenging puzzle is definitely one of them.

Stick it on the kitchen table and invite any friends and family that visit over the festive period to put a few pieces in with you.

The puzzle will require your attention and focus, keep you away from screen-based distractions and provide a centrepiece for the family to gather around when they too get bored of watching the repeats on TV.

Enjoy!

This is your final issue of The Journal for 2024.

47 issues packed full of helpful insights free of charge.

That is our gift to you all and to the world.

We wish each and every one of you a magical Christmas and a happy, healthy and fulfilling 2025.

See you all next year.

Mike & Joe

We believe that when men live happier, healthier & more fulfilled lives…everyone wins! - NXT45

The Journal by NXT45

The Journal #47

The Journal #46