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Today this whole "Don't talk to me before my morning coffee" mentality isn't even a laugh anymore. Feeling a constant afternoon slump, whether Sunday morning or Tuesday evening, has become a normal state for most men worldwide. Headache, fatigue, insomnia, anxiety… Sounds familiar, huh?
The Coach
Health & Wellness
You may think, well, I just don't get enough sleep and probably need a vacation. And while this might be very much true, sometimes, no matter how much we rest, we wake up tired on weekends too.

This guide will finally spell the truth on what really goes inside your body. Most importantly, how to fix this constant state of fatigue through hormonal balance and testosterone optimization.
Now off to the great news. You can do it naturally. No pills, exhausting diets, or unbelievable fitness achievements. You don't even have to invest that much time or money. The secret rests in making smart lifestyle changes with long-lasting effects for years to come.
All you need to know is how the system works. And that's our mission here at The Coach. To provide millions of men with a daily tool to help optimize hormonal balance naturally and feel young and full of energy at any age.
We have a 7-day free trial for you
This One Thing That Affects It All
Declining testosterone is an epidemic
In the last four decades worldwide, testosterone levels in men have declined rapidly. Factors such as education, marital status, household income seem to have no correlation with this decline.

Multiple studies conducted in the U.S. in the last few decades show that, on average, "the testosterone in the blood of a 60-year-old in 1989 was higher than that in a different 60-year-old measured in 1995."

Moreover, an average 55-year-old in 2004 was estimated to have a 10% lower total testosterone level than an average 70-year-old in 1989! Studies concluded that testosterone has been decreasing at a rate of 1.3% a year.
Well, you won't believe it, but testosterone isn't responsible for your sex drive only, as most men think. T-hormone is men's one and only most precious commodity responsible for full-body regulation.

It is the key to everything happening in the male body, including loss of energy, mood swings, infertility, loss of muscle mass, uneven fat distribution, depression, and low libido.

That's why optimizing hormonal balance is critical for dealing with low energy and constant tiredness.
How Do You Know If Your Testosterone Levels Are Low?
You obviously should get your testosterone, thyroid, adrenal, and other hormone levels checked to know for sure. In this guide, however, we share the signs and symptoms for an accurate self-check. If you experience more than four symptoms below, you are likely to suffer from the low T pandemic too:
• Low sex drive
• Difficulty achieving or maintaining an erection
• Low semen volume
• Hair loss
• Fatigue
• Loss of muscle mass
• Increased body fat
• Decreased bone mass
• Mood changes
• Affected memory
• Smaller testicle size
• Low blood counts
• Infertility
• Premature ejaculation
• Long post-exercise recovery
• Depression or anxiety
• Insomnia
What Exactly Is Causing Your Testosterone Levels to Drop?
Long story short, fat does. A sedentary lifestyle, bad eating habits, and a lack of sleep lead to fat storage and weight gain. And while we are pretty aware of that, most don't know excessive weight gain leads to lower testosterone levels.
obesity increases inflammation, the main driver for aromatase activity that converts testosterone into estradiol, the female sex hormone (which could lead to moobs or man boobs too). As a result, high estradiol suppresses testosterone production and drives inflammation, further contributing to the imbalance.
There's only one way to fix the problem: eating healthy, exercising regularly, and getting a good night's sleep.

These will help increase testosterone production and decrease estradiol levels leading to a healthier life and wellbeing for years.
What Can You Expect From Optimizing Your T
Optimizing your male hormone and lowering the inflammation will lead to:
  • Quality Weight Loss
  • Fat Mass Reduction
  • Lean Muscle Mass Development
  • Sleep Improvement
  • Boost in Energy Levels
  • Sex Life Improvements
  • Mood and Mental Health Enhancement
  • Better Exercise
  • Recovery
  • Higher Fertility
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How Can You Increase Your Testosterone Levels Naturally?
Doctors will readily prescribe hormone replacement therapy for men in the United States. For 95 percent of patients, this isn't the way to go. Any reputable doctor will first ensure everything has been done to rebalance or elevate your hormone profile naturally. The following can help increase testosterone levels:
  • Exercise, weight lifting and high-intensity interval training in particular. Want to try? Check out The Coach App
  • A balanced, whole-food diet
  • Minimizing stress and cortisol levels
  • Natural sunlight and healthy vitamin D levels
  • Vitamin and mineral supplements
  • Reducing exposure to chemicals, including alcohol and recreational drugs
  • Getting lots of undisturbed, high-quality sleep
Let's take a look at some of these more closely…
Research has shown time and time again a correlation between being overweight or obese, and inadequate sleep. When lacking good quality sleep, the body increases the production of hormones that can increase your waistline. These include the appetite-stimulating hormone ghrelin, and the stress hormone cortisol.

One way to improve your sleep pattern is through consistency — that is, by going to bed and waking up at roughly the same time every day. Many of us stay up late watching television, or reading articles on bright phone screens or laptops. This disrupts our circadian rhythm, which is our inner body clock that makes us tired and wakes us up.
Set an alarm for the same time every morning, presumably close to when you start work.
Stick to your wake-up time on weekends — no more snoozes
Use night screen applications such as Flux for your laptop or computer, and built-in night light applications on iPhone and Android.
Ideally, avoid electronic screens altogether from around two hours before you intend to sleep.
Repeat these steps for two weeks, and you should find yourself sleeping more soundly through the night.
Food, of course, is the #1 consideration when it comes to fat loss, gut health and hormonal balance. These guidelines for healthful eating are fairly standard for most healthy men, young and old.
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Health & Wellness
Eliminate insulin resistance to raise the T. This is obtained by cutting off sugar and practicing time-restrictive eating.
Eat enough protein to support muscle mass.
Consume sufficient healthy fats.
Regulate carb intake, its amount & type.
Focus on whole foods.
Cut off food allergens to restore gut health and lower inflammation.
Beware and fix any of your diet's macros & micros deficiencies.
We understand that sticking to those quite general guidelines can be tricky when you don't have enough time and don't always spend hours reading the nutrition labels in the supermarket. It takes time to learn what's good and what's not and adjust to the new timetable.

The Coach offers a meal plan for seven different dieting regimens, from carnivore and keto-enthusiats to vegans to ease up their hormonal optimisation journey.
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Believe it or not, eating can help your sleep pattern, too. The technique, known as time-restricted eating, has lots of benefits, including balancing your hormones, gut bacteria, and circadian rhythm. Here's how to do it:

— Eat within an eight-hour window; consume only water outside of it.
— That's pretty much it. But there are variations to the technique. For example, you can eat upon waking, at maybe 8am or 9am, then stop eating at 4pm or 5pm.
— To learn more about intermittent fasting, check out beginners guide to IF. We have a tracker to ease up your journey, too.

Exercise reduces fat and increases testosterone — period. Weight lifting and high-intensity interval training are the most effective forms of exercise when it comes to boosting testosterone, and both are good ways to increase muscle mass, bone density, and burn fat.

Try implementing two of each workout throughout the week. Alternatively, you can combine the two: first weights, then HIIT.

Why that order? Because of the nature of a HIIT workout: intense work periods where you push yourself to 80% of your max output, and rest periods where you work at 40% of your max output. Rest periods are as long as, or shorter than, the work periods. If you perform HIIT first, you're going to be utterly exhausted before you start lifting, which increases risk for injury due to the weight-bearing involved.

For beginners not knowing where to start, together with top US endocrinologists, athletes, and personal trainers, we have developed a 21-day Shredded and Built beginner course. All workouts are tailored to boost your testosterone under expert guidance, loose fat and increase muscle mass.
Cortisol, the stress hormone, together with inflammation, causes much damage to your hormones. Testosterone is no exception. It simply blunts its production. That's why the constant stress factor has such a massive impact on your overall health. While we can't often say no to a stressful work-related scenario, there are ways to balance it all out with simple yet effective stress-relieving techniques:
Meditations help calm the monkey mind and reduce cortisol levels. Just a 10-min session a day can significantly improve your mental and physical wellbeing and reduce stress damage.
A simple 5-min breathing technique can instantly lower your stress level, too. Try box breathing! It means exhaling to a count of four, holding your lungs empty for a four-count, inhaling at the same pace, and keeping the air in your lungs for a count of four before exhaling and starting again. It does wonders instantly and free of charge.
#3 Try Men's Yoga
Yoga has been around for 5,000 years, and these days it's enjoyed a rapid surge in popularity. In fact, between 2012 and 2017, the percentage of yoga practitioners in the U.S. grew from 9.5% to 14.3%. That's probably because an increasing number of people are realizing that yoga isn't just glorified stretching. And it's not something exclusive to herbivore "hippie" types or hyperflexible skinny chicks. It's also for — and even eagerly practiced by — Special Ops soldiers, NHL stars, and UFC fighters. And of course, you reap many rewards.
Here are just a handful…
By lowering cortisol levels, yoga can help reduce stress. Even just three months of consistent practice can cause a permanent "significant decrease of perceived stress." Practicing yoga is also associated with increased brain GABA levels, which can improve mood and decrease anxiety.

A growing body of research suggests that yoga can support male sexual health. In fact, a 2010 study published by The Journal of Sexual Medicine says that yoga can significantly improve literally all domains of sexual function: desire, intercourse satisfaction, performance, confidence, partner synchronization, erection, ejaculatory control, and orgasm. And all that was required among research participants was just 12 weeks of practice.

Yoga appears to be equally beneficial for both healthy and ailed individuals in terms of quality of life and general well-being. For example, among diseased populations, yoga has been shown to improve fatigue, erectile dysfunction, and urinary incontinence in prostate cancer patients, and speed up recovery in stroke patients. And among healthy populations, yoga may can improve a variety of health-related outcomes — as well as or even better than strength exercises can.
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Where to Begin?
This was a lot of information, but take baby steps if necessary. Start by assessing your diet, sleep, and training patterns. Consider talking with a doctor. Get in touch with a friend about joining a gym or attending a fitness class. Team up with friends and make it a social event. You all could even subscribe to The Coach App and engage in some friendly competition.

Whatever aspect of your lifestyle you choose to start adapting, that choice is the first step. Take things gradually, and increase in small but regular increments. Once you get the ball rolling, things will start to fall into place. You might not only slow the decline in your testosterone but actually start boosting it back up again.
Don't know where to start? Don't tell us we haven't offered our help.
The Coach
Health & Wellness
Discipline and consistency are vital to improving your health. The Coach App will help you maintain a healthy lifestyle, boost your male stamina and achieve your fitness goals. You'll create new habits to improve your hormonal balance, learn tips from world-leading health experts.

If you want to start small, just sign up for our three-week beginner's crash course. Get shredded and energized in just 21 days with our expert guidance and workouts under 25 minutes. What's there to lose?
Why Should You Even Trust Us?
No time to explain. Just take a look at the team behind The Coach App's unique health protocol guiding 7000 users from 35 countries.
The Coach
Health & Wellness