This is a bro letter. A letter to bro, men, dudes.
Bro, do you know that there is a silent epidemic going on. Menโs sperm count and testosterone levels have plummeted in last 50 years. A shocking amount of young man lead a life of frustration, low energy & low libido- because of having very low levels of testosterone .
I have a personal checklist for maintaining a high testosterone. You can search google, youtube , reddit for knowing how to improve testosterone levels .
Or, you can steal your broโs routine.
Here is the routine:
- ๐๐๐ฏ๐ข๐ง๐ ๐ ๐ซ๐๐ฅ๐๐ญ๐ข๐ฏ๐๐ฅ๐ฒ ๐ฌ๐ญ๐ซ๐๐ฌ๐ฌ ๐๐ซ๐๐ ๐ฅ๐ข๐๐ ๐
Bro, stress ages you faster than TikTok trends. So I try to have a relatively stress free life. I think some amount of stress is good for growth. But, always being stressed- for prolonged periods is terrible for your physical and mental health. It ages you like milk.
2 concept that has helped me being stress free are :
a) The stoic concept, of only focusing on what is within my control- and not thinking much about what is beyond my control
b) The buddhist idea, of having less desires & expectations . I try to have only 1-2 burning desires at a time, I try to keep all else desires to very low. - ๐๐๐ข๐ง๐ ๐๐๐๐ง๐
Being in less than <20% bodyfat is key. Take your height in inches. Then divide it in half. Remember this number. Because, ideally your target waist circumference should be no more than this number. I am a 5 feet 8 inch man, so I try to keep my waist around ((5*12)+8)/2=34 inches or lower. I think of my waistline like my credit card debtโI like to keep it low - ๐๐ข๐๐ญ๐ข๐ง๐ ๐ข๐ง๐ญ๐๐ง๐ฌ๐๐ฅ๐ฒ ๐๐ ๐ฐ๐๐๐ค ๐๏ธ
I try to lift weights 3X fullbody per week. I focus on getting stronger in key lifts like pullups, dips, overheadpress, benchpress, squat, deadlifts etc. There is something primal about lifting heavy weights- that is unmatched . It really increases your horse-power. Getting stronger in the gym, has improved everything in my life.
It is like replacing your old servers with a blazing fast Nvidia GPU, every software just runs so much faster. - ๐๐๐ฅ๐ค๐ข๐ง๐ ๐ถโโ๏ธ
I love walking. On most days I am around ~10K steps. Walking is the most effective stress reliever and mood booster for me . It feels like an escape to me. I love hearing podcasts and audiobooks when walking. Keeps both the body and brain- sharp. - ๐๐๐ฌ๐ฌ ๐๐ซ๐จ๐๐๐ฌ๐ฌ๐๐ ๐
๐จ๐จ๐๐ฌ ๐๐ซ
I try to have minimal processed food. I try to have 80-85% of my nutrition from real homecooked whole foods. The rest 15-20%, I like to have whatever I want. - ๐ ๐๐๐ฅ๐๐ง๐๐๐ ๐๐ข๐๐ญ ๐ฒ
I try to have (1.8X per kg bodyweight ) grams of protein in my diet. Which is around 140 grams of protein for me. Protein is the building block of a strong physique. I try to have plenty of serving of fresh vegetables in each meal, to help get all the micronutrients. I also try to get decent amount of clean carbohydrates and fat in my diet. Previously I did some keto and low-carbohydrate diet. While i lost weight, but my performance in gym suffered significantly. Low carbohydrate or low fat diets are really bad for testosterone - ๐ ๐ก๐จ๐ฎ๐ซ ๐ฌ๐ฅ๐๐๐ฉ ๐ด
Nothing destroys my mood, energy, cognitive ability- more than a bad night of sleep. I really prioritize having 7 hours of sleep. As Matthew Walker, worldโs most renowned sleep scientist, puts it- The percent of population that can function with perfect physiology with less than 7 hours of sleep is almost zero. I want to be the lion who sleeps & recharges , not the sheep who scrolls Instagram at 3 AM - ๐๐ฎ๐ง๐ฅ๐ข๐ ๐ก๐ญ ๐
5-10 minutes of sun exposure within the first 1-2 hours is crucial for me. It really helps me kickstart the day with high energy. Also, helps me fall asleep at night at right time- by fixing the circadian rhythm. - ๐๐จ๐ข๐ง๐ โ๐ข๐ญโ ๐
Nike tagline says โjust do itโ. I also like to do it ๐ Also, great cardio, just sayin. ok thanks bye ๐คฃ