Publication originale : 2019
Lu : 13 juillet 2019
Où : Paris
Recommandation : 3/5
Pages : 306
Introduction My Journey to Optimized Health
- The 21st Century Male And Decline Of Masculinity
- Why Hormonal Balance Matters To You
- Taking a Blood Test
- How to Live a Testosterone-Friendly Lifestyle
- Further Causes of Low Testosterone
- Endocrine Disruptors: Our Bodies Under Siege
- Young Men and the Anabolic Steroid Epidemic
- Supplements for Young Men
- The Testosterone Myth
- The Power of Testosterone
- Testosterone Replacement Therapy
- Finding the Right Doctor
- Building Your Body with Testosterone
- Leading a Life of Discipline
- Balance and Spirituality
- Case Studies: Young Men On Testosterone
- The Final Word – How to Reclaim Your Masculinity
Ce n’est pas du tout le type de livre que je vais vouloir lire, mais le sujet de la testostérone était intriguant. Ce livre fait bien le point et il est basé sur beaucoup plus de science et d’études que la plupart des livres sur la nutrition ou le sport que j’ai lu.
3/5 car il y a toute une partie de fond sur la thérapie d’injection de testostérone qui n’était pas du tout mon intérêt. Par contre 3/5 car il y a deux ou trois choses très intéressantes que ce livre m’a apporté.
La testostérone est une hormone fondamentale chez les hommes. L’oestrogène aussi d’ailleurs est très importante.
Lost generation: 2016 marked a 117-year low in fertility rate in Japan.
We have no rite of passage to mark the transition from adolescence into manhood.
Millennial Complex : many millennials believe that “Be Yourself” means you just have to show up and success is assured.
Hormone is key. Cela me fait penser au meilleur livre que j’ai lu sur la nourriture et la santé : It Starts With Food. Et ce livre se base sur 4 hormones.
In Men, Testosterone is a hormone produced by the testes and is typically associated with increased vigorous, virility, and strength. However, its is multifaceted. It is needed to maintain androgenic (male) sec characteristics such as facial hear, a deeper voice, sperm production, and muscle mass. It has stimulatory effects on bones, libido, mood, cognition centres in the brain, and erectile strength. And it is also known to have a positive impact on metabolic rate, lipids (e.g;, cholesterol), and inflammation.
Study : Between 1973 and 2011, sperm health of 42 935 men (Australia, Europe, North America) : sperm count declined by 50-60%. “Majority of men will be infertile by 2050.
Symptom of Low Testosterone
- Diminished libido
- Erectile dysfunction
- Lack of motivation and drive
- Inability to lose body fat
- Inability to gain muscle mass
- Reduced cognitive function – including hesitancy and indecisiveness
Analyse sanguine à faire
- Serum testosterone (total testosterone)
- Free testosterone
- Sex hormone binding globulin (SHBG)
- Luteinizing hormone (LH)
- Follicle stimulating hormone (FSH)
~2% Serum testosterone bioavailable (= Free testosterone).
- Testosterone: ≤400 ng/dL (13,9 nmol/L) = low testosterone
- Free Testosterone: 2-4% of total testosterone
- SHBG: ideal between 15-40 nmol/L.
- LH: 3-10 mlU/L (>7,5 linked with low sperm count and to dysfunction in the testes)
- Estradiol: 20-60 pg/mL (70-220 pmol/L)
- Prolactin: < 14ng/mL (300 mlU/L)
- Albumin 35-52 g/l
- Glucose: HbA1c, blood glucose
- Inflammatory markers: C-reactive protein, homocysteine
- Lipids: HDL, LDL, total cholesterol, triglycerides
- Liver function – total protein, ALT, AST
- Kidney function – urea, eFGR, creatinine
- Thyroid function – TSH, free T3, free T4
- PSA – i.e, prostate specific antigen
- Hematology (full blood count): hematocrit, hemoglobin, red blood cell count
- Vitamins: B12, folate, Vitamin D ( D 50-65 ng/ml (125-162,5 nmol/L).
- Iron markers: serum iron, ferritin, transferrin saturation, TIBC
“Normal range” is based on samples from men of all ages, and they’re not age-adjusted.
Avant de prendre le test
- Pas de sexe/masturbation
- A jeun.
- Pas de sport 72h avant.
Optimal level of testosterone
Young man : 500-1000 ng/dL (17-34 nmol/L). It’s all about context.
- No cigarettes, drugs, and alcohol
- Lose body fat and clean up diet (<15%)
- Lift weights
- Reduce stress
- Prioritize sleep
- Water supply (France ? je ne suis pas sur)
- Toxic food
- Air we breathe
- Dirty Electricity (electromagnetism (Wi-Fi, Cellular…)
A man with a muscular physique is attractive to women because, among other things, muscle tone signals dominance, strength, and security. Subconsciously, muscularity also represents traits such as discipline, mental fortitude, and tenacity.
Supplements for Young Men
- Omega-3s: 1000 mg/day (eat fish: salmon, tuna, cod)
- Magnesium: 400 mg magnesium glycinate/day
- Vitamin D: 1000 – 10 000 IU daily) ~3000-5000 IU daily
- Vitamin B complex: 400 mcg of folic acid
Brain sends signals to muscle fibers to contract. Aim to improve this neurological connection.
==> c’est en gros de la pleine conscience/concentration sur ses muscles pendant un entrainement et l’effort (contrairement à mettre de la musique et un podcast ou autre pour ne pas y penser).
Carving the diamond : One of the best thing you can do for your fitness and life in general is learn to be more patient.
The only person you are ever in competition with is yourself.
Resistance shows up with “any act that rejects immediate gratification in factor of long-term growth, health, or integrity.” Do the Work – Steven Pressfield.
Ego and Non-Judgment
Ego = “If someone has a large ego, they think they are very important and valuable”. Ego is the urge to interrupt others and get your point across because it needs to be “right”. ego is what gets pissed when someone cuts you off in traffic.
Real you = spiritual being that has far more in common with others than it does differences. Ego doesn’t want you to know this. It wants to protect its survival so it perpetuates a state of conflict and division.
Solution = non-judgment. Lots of stuff we do involves labelling/judging. It is black/white vision. Non-judgment is more about researching the truth.
Interview with Andrew Tate – about chess
Andrew = 3 times ISkA Kickboxing world champion. Son of late chess master Emory Tate.
“fighting and chess were quite similar. […] they’re both 1-on-1, it’s still war, there’s no team and there’s no luck involved.”
“You cannot lose a game of chess without making a mistake.”
Chess = Life “there’s no move you can make without counterbalance. Even if it’s the most perfect move in the world, there are always disadvantages. Even if they’re minuscule, they exist.[…] it doesn’t matter what you decide to do, even if you decide to live the perfect life – I’m going to get up at this time, I’m going to train, etc. – there’s a whole bunch of counterbalance you’re missing out on. You’re missing out on partying, the girls, or whatever.”.
“get you own little empire together and you’re going to be a happy individual.”
Depression : “if you’re going to refuse to improve your situation and improve your life, then you’re going to continue to stay depressed”.
“People always insult qualities they don’t have. A weak person isn’t going to stand up and say, “You know what, I am weak, and boing string is really important.” Instead, what they say is, “It’s 2018, we’re not cavemen! And what do you need muscles for, Why do you need to go to the gym? You’re just a meathead, moron!”.
“Most men today lead lives of quiet desperation. Their health in every sense – physical, mental, spiritual, and emotional – is in tatters. As a result, they live a listless existence in a limbo between life and death. They can’t think clearly because their minds are shrouded in fog, they can’t have sex because they can’t get an erection, and they have no energy or passion to follow their dreams. In fact most men are ready for the graveyard by the time they’re 30; You look into their eyes, and the spark that once filled them is no longer present.” Henry David Thoreau.