All Posts by Daniel Kelly

Becoming the Bull [Book Review]

You can’t just go to the gym and make things up as you go along. If you could, everyone in the gym would have a six pack. But they don’t, because most people make their routine up as soon as they get to the gym.

And guess what happens when someone who makes up a routine has no idea what they’re doing? Nothing is what.

To get real results, you need to have a sound grasp of the basics.

Many in the fitness industry often tell people what they want to hear. But when it comes to bodybuilding John Doe pulls no punches.

His book, Becoming the Bull is an insight to what it takes to obtain a great physique from a man who walks the walk.

I had no hesitation in getting a copy of his book when it came out. It’s 90 pages of solid content – brief and high-quality, just the way I like my training!

Becoming the Bull: A Book For Every Lifter

If you’re new to lifting weights then this book is great. Equally if you’re an intermediate or advanced guy there’s something for you.

John Doe tells us he was a skinny, dorky kid at school. He was never one for team sports. But bodybuilding came naturally to him.

His philosophy for beginners is simple: train hard and eat a lot. He gives routines he developed alongside a list of calorie dense foods that will help you pack on size.

For lifters who want to step up to the next level and gain more mass, there is a section called The Transition.

Here he discusses everything from routines, cheat meals to what to do if you’re starting out at above average body fat.

High Intensity Training

JD’s training philosophy is a hybrid of powerlifting, bodybuilding and advanced high intensity training (HIT) techniques.

Most people are familiar with powerlifting and bodybuilding – but what about HIT?

The idea of HIT is to emphasise time under tension and to reach positive muscular failure.

Going to failure uses up every ounce of your energy, so your muscles are FORCED to grow back bigger and stronger.

The book introduces some HIT techniques you can incorporate into your training to mix it up:

  • Rest-pause training. Going to positive failure 3 times, taking ten breaths between each set
  • Static holds. Holding a position, e.g. at the top of a chin-up, for between 30-60 seconds
  • True 4-second negatives and positives
  • Superslow training. 10 second positives and negatives

Using these techniques will shock your body into new growth.

Since I read the book I tried all of them, and I can attest that they take training intensity to the next level.

In bodybuilding the emphasis is often on the lowering (negative) portion , e.g. 3-4 seconds.  It’s easy to forget you can increase time under tension by extending the positive portion too.

For instance, with a bicep curl you could lift for 4 seconds and lower for another 4.

You get a great pump with slower movements and can really feel the blood flowing into the muscles.

Taking Time Out

You’re motivated to go to the gym to improve your health and physique. And sometimes the last thing you want to do is take time off.

Sometimes we become so focused on a goal that we forget to enjoy the journey itself.

However, taking time off every 6 weeks can be beneficial, after all you’ve been pounding the weights for several weeks straight, so your body needs time to recover.

According to JD, the only exception to this rule is when you’re new to training, in which case you should hit the weights straight through for the first year.

In the gym the focus is on the body, however we forget the mind needs needs variety too. JD goes for hikes in the mountains, takes deep tissue massages and saunas.

These activities all contribute to a better a sense of well-being, ultimately translating into better performance in the gym and better physique.

I cannot hear the stream on a row machine in the gym..and I can’t hear the birds with headphones in my ears.

Natural trainees should be more cautious of overtraining. In the past I used to train balls to the wall every week and thought I was superman.

Superman in the gym.

I didn’t appreciate the importance of backing off and resting. Some weeks I wouldn’t be able to lift a weight that I could normally do for fun.

I thought taking time out the gym was for pussies, but I was wrong.

As I got older, I learned to train smarter and listen to my body, knowing when it’s time to to take a break.

Now I take hikes outdoors and take saunas from time to time to stay refreshed.

No Holds Barred

John gives a no holds barred looked into the world of bodybuilding and what it takes to develop an elite physique.

This includes a chapter devoted to anabolic steroids where he goes into and typical steroid cycles. He doesn’t encourage steroid use however, rather he gives the reader an honest take of what they involve.

No doubt steroids have their advantages – if they didn’t men wouldn’t take them in their droves. Nonetheless, they do have a sinister side and their consequences are rarely appreciated by those that take them.

Especially guys who aggressively “stack” anabolic steroids and take them in large doses. These guys are disasters waiting to happen. And I’ve written an entire chapter on this in my book Optimized Under 35.

Joh Doe says that bodybuilding gave him a new-found confidence. This encouraged him to be bolder and led to more success in other areas of his life:

I realized that if I started living like a man with nothing to lose, positive things started happening.

This quote resonated deeply with me. When I look back,  I’ve rarely been disappointed whenever I’ve taken a chance and gone after what I wanted. Even when it didn’t work out, the lessons learned and experiences were invaluable.

The truth is this: You can choose to live life and grab the bull by the horns, or you can choose to see how the world is against you. The choice is yours.

The Discipline Of Bodybuilding

At one point in his life he was mixing with the wrong crowd and on a couple of occasions he was lucky to escape with his life. The thing that saved him was bodybuilding. The discipline of training for a bodybuilding contest gave him a purpose:

A goal to work toward.

Eventually he discovered the most rewarding aspect of bodybuilding was not appearing on stage, but finding out what he was made of.

Indeed, aspect of bodybuilding and what it gives you is rarely discussed.

Don’t get me wrong, going to the gym is a great way to build muscle and improve the way you look. But above all, what you get out of it the most is what you learn about yourself.

This cannot be overstated enough.

But to reap those rewards, you must ask yourself:

Can you show up day in, day out even when you’re tired and don’t feel like it?

Can you be flexible enough to take a new approach when something doesn’t work?

Many people give up at the first hurdle, so they never make any real progress in the gym. The truth is, it’s going to get hard and suck at some stage.

Those who succeed at Becoming the Bull are the ones who have a never-say-die attitude.

Final Thoughts

Becoming the Bull is a poignant reminder time away from the gym is just as important as time in it.

The bigger picture: Feeling good in yourself and leading a fulfilling life.

What I liked most about the book is the honesty and wisdom he shares, not just about training but life in general.

Some may balk at paying $19.99 for a book, but I’ve referred to the book many times and got so much out of that it’s more than paid for itself.

You can grab your copy of Becoming the Bull here.


10 Observations from 10 Years in the Gym

10 Observations from 10 Years in the Gym

I recently realized that I had just spent 10 years in the gym. A relatively short amount of time, given that I expect to be lifting for the rest of my life.

However, I thought that after reaching this milestone I’d take some time to write down some of my insights. These lessons are the result of hours of grinding away in the gym and much self-reflection.

I originally went to the gym because I enjoyed exercising, and was curious to find out what it was about. That led to a lifelong pursuit that is its own reward.

1# There Are No Shortcuts

When it comes to training and life in general, there are no shortcuts.

Sadly, many Millennials are under the impression they can just hack their way to success in EVERYTHING. Searching for answers on Google is not the same as a phd. And doing an eight week routine *guaranteed* to build muscle is no substitute for years in the gym honing your physique.

In addition testosterone and anabolic steroids will make not make you into an overnight superhero. If you have a bad diet, inconsistent training and a poor work ethic, no amount of drugs will save you.

Quit with all the hacks.

Pay your dues; put in the time and effort to educate yourself both in and outside the gym, and you will build a great body. Accept the process for it what it is and learn to enjoy it.

Just because you don’t have your ideal physique right now doesn’t mean there’s nothing you can be proud of.

Learn to celebrate your daily successes in the gym, whether it’s more weight on the bar, another rep or five more minutes of cardio. And realize that every small victory brings you closer to success.

2# Leave Your Ego at the Door

I’ve written about this before, but the ego is your biggest obstacle to progress in the gym. If you can take one thing from this article, let it be this:

Leave your ego at the door. 

What is meant by leaving your ego at the door?

Leaving your ego at the door means setting aside your desire to be validated and impress others. No one is looking at you anyway – they’re too busy with their own workout. Nevertheless, doing a bicep curl with your back because the weight is too heavy is not cool.

It’s sad that 90% of guys in the gym have NO CLUE how to train properly. They don’t train to maximally contract their muscle fibres, resulting in adaptation and new muscle growth. Instead, they train their ego and chase numbers on the bar for years.

In the end, all they have to show for it are pec tears and banged up shoulders.

Pick a weight you can do with perfect form for multiple sets and reps. It’s not about being anally retentive about your form. Lifting with correct form ensures two things:

  • It avoids the requirement for your body to bring in other stabilising muscles that take over the lift.
  • It prevents injury! Who would have thought? It’s more important to avoid injury and be in the gym for decades, rather than suffer setback after setback because you were too pig-headed to train properly.

3# Stop Chasing the Magic Bullet Program

This is another common theme I see today among younger trainees. They want to find that ONE program that will solve all of their problems, and turn them into the hulk.

Perhaps this is just a modern craze, or maybe even Eugene Sandow had guys pestering him in the 1900s about the ONE program that will change it all.

Regardless of their level of success, no elite bodybuilder followed just one special program.

Nevertheless, if you follow a new program, only to toss it out for another two weeks later, then you my friend will struggle to build muscle. You need a run of several weeks AT LEAST to give your body time to adapt to new stimulus.

Therefore, if you change every week how do you know what really works? To see real results, stick to a training program for a minimum of six to eight weeks before trying a new one.

Eugene Sandow

The Godfather of modern bodybuilding: Eugene Sandow. Do you think he changed programs every 2 weeks?

Although there is also another reason for you to stick at a program for a decent amount of time. Trying many different styles of training develops experience and wisdom for you to draw upon.

After doing this for several years, if you pay close attention you will have a very good idea of the exercises and training methods your body responds to. Furthermore, you will understand what type of training style you enjoy, and how much time you need to spend in the gym to maintain your physique (hint: not three hours a day as some delusional people believe).

4# Training Intensity Moves Mountains

Training intensity is also an art form that is lost on most. Showing up to the gym and moving weights from A to B is not enough:

You need to train like you mean it. 

Training intensity means lifting weights with aggression and force – but in a controlled manner.

When at the gym you need to leave your job, your relationship and your worries to one side. However, that doesn’t mean you can’t use your frustrations to fuel your workouts.

When you’re frustrated about something you can channel it in a very positive way. This will give you a burning intensity like no other. Some of my best workouts have come when I’ve been extremely frustrated.

By the same token, you should also leave your phone in the locker. Focus on the here and now. Nobody ever got big and strong by focusing on their facebook updates.

Your midsection should be tensed to provide a stable platform when you lift. This will help with the transfer of energy through your body that is required to train with intensity.

If you want a training intensity that makes most men quiver, I recommend you check out the Forged training program by Jim Brown.

Superman in the gym.

5# You Cannot Out-train a Bad Diet

This is a fundamental aspect of training:

You cannot out-train a bad diet. And sooner or later, it’s going to catch up with you.

I get it, staying super lean and having a jacked physique isn’t for everyone. Some men just want to look and feel good about themselves, and that’s fine.

But to achieve this, you’re still going to have put some thought and effort into your diet.  Though this doesn’t mean you have to count every calorie and weigh everything you eat.

It just means you should see nutrition as playing a supportive role for your work in the gym, rather than something you hate.

If you train like a beast in the gym but don’t have a diet to match, then you’re squandering your potential.

6# Hormones Are Paramount

You knew I was going to say this didn’t you? If you want serious results in the gym, then the importance of hormones cannot be overstated.

This is especially true as you grow older. After the age of 30 men’s testosterone levels drop by 1% a year. Although, today it appears as though more and more young men under the age of 30 are affected by low testosterone.

Our toxic environment does not discriminate between ages. What we’re witnessing today is an age-independent population-level decline in testosterone.

If  you’ve got everything dialled in; training, diet and sleep, yet you fail to see any progress in the gym, then consider getting your hormones checked.

Testosterone young men. 7# The Mental Game Is Just As Important As the Physical

I don’t care for sports, but I admire the mindset of elite athletes. Remember, these athletes had to beat off stiff competition from talented individuals to get to the top. Central to this success is the mental fortitude they have cultivated : A champion’s mindset.

They must remain mentally resilient in spite of setbacks; when the crowd jeers at them, games don’t go their way, or they fall out of favour with the coach.

“I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. Twenty six times I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed. ” – Michael Jordan

Just because you’re not an NFL quarterback doesn’t mean you can’t adopt the attitude of an elite athlete. Perhaps you’ve been working out for several months, but you haven’t really gained muscle.

Are you going throw in the towel because life is testing you? Or are you going to keep going until you get it right? Too many young men crumble like a house of cards in the face of adversity.

When things don’t go their way, the top level professionals look within and ask themselves, ‘How can I up my game?’

8# Have Mentors and Learn From the Greats

The importance of having a mentors in life cannot be underestimated. And I can’t begin to tell you how much I’ve benefitted from having mentors guide me on my fitness journey.

Whether it’s friends in the gym or a personal trainer; I’ve learned something valuable from each and every one of them. Personal relationships are a necessary part of the journey, however books are also an incredible resource. Here are some of my personal favorites on bodybuilding:

  • Jim Stoppani’s Encyclopedia of Muscle and Strength (Amazon UK). I have used several workout templates from this book and referred to it time and time again. And I will keep referring to it in the future.
  • High Intensity Training the Mike Mentzer Way (Amazon UK). If you’re truly dedicated to maximising your potential in the gym, then at some point you’re going to try High Intensity Training (HIT).
  • The Testosterone Optimization Therapy Bible (Amazon UK) – Jay Campbell. An amazing resource on all things testosterone and lifestyle optimization.
  • Optimized Under 35 (Amazon UK). I spent over a year writing this book and am very proud of the results. If your hormones are out of whack, you’re not going to get results in the gym. That’s why I spend several chapters showing you how to boost your testosterone. But only that, I have an entire chapter in it dedicated to improving your body composition.

Similarly, take the time to learn from some of the Golden Era greats such as Steve Reeves, Vince Gironda, Frank Zane and Franco Columbo. Arnold was of course from this era, and was famous for being a champion bodybuilder before he became a mega movie star.

These guys built world class physiques long before the internet. Today people think that to be in great shape that it needs to be complex. These guys had a simple approach to things that worked exceptionally well.

There is much to be learned from studying these individuals and their approach to training and life. I guarantee you will take away something that will transform how you see things.

As an example, I read an interview with Frank Zane that changed the way I looked at nutrition. Zane said he usually ate less carbohydrates than protein – typically between 70-150 grams. After reading this I realised that if I wanted to stay lean year-round, then I had to reduce my carbohydrate intake significantly.

Frank Zane.

Frank Zane had one of the most complete physiques of all time.

9# Cardio is King

For years I bought into the idea that regular cardio would result in muscle loss.

And not for the first time, I was wrong.

You might think it’s easy for a guy on testosterone therapy to talk about cardio because it’s easier to maintain muscle that way.

But whether you’re on TOT or not, cardio will NOT result in muscle loss, and will only serve to enhance your physique. Regular cardio not improves only blood flow to muscles and muscle protein synthesis, but can also result in hypertrophy.

You simply cannot have a carved physique without regular cardio. Of course, you can still build a muscular frame, but you won’t have the vascularity and hardness that distinguishes a good physique from a great one.

So what type of cardio and how often?

In my experience, and as indicated by research, steady state cardio at 60-80% of max heart rate 3-5 days a week is optimal both for health and conditioning.

Some people prefer to do HIT style cardio, which can mimic the effects of steady state cardio in half the time. Personally, I prefer steady state cardio and have never enjoyed HIT style cardio. Whichever you prefer, just do it regularly.

Cardio? Is that Spanish?

10# Log Your Progress

Write down your workouts so you can monitor your progress!

How can you expect to make meaningful progress if you make up your routine every time you go to the gym?

Unless you’re Ronnie Coleman or Jay Cutler, and have an intuitive sense of what your body needs on any given day, then you need to log your workouts.

The underlying purpose of a log book is this:

It shows you how many reps, sets and weight you did in your last workout. So, for the next session you have a clear idea of what you need to beat to make it a success. If you fail to make progress after a few weeks, then you can return to your look book to see what needs to change.

Without a log book, you’re like a ship in the ocean with no destination: You simply go around in circles.

As an added bonus, you could even write down how your energy levels were for a particular workout, e.g. marks out of ten. And if you didn’t hit your goals on a certain exercise, you could write down why you felt that was, i.e. lack of sleep, low carb intake, etc.

This only serves to provide you more data to build up a picture, and to better understand your own body and the effectiveness of your workouts.

Log book.

Final Thoughts

There is much more to training than I could ever hope to write about in this article. And more besides, I still have a lot to learn. But I hope that some of these insights will help you on your own journey.

Some days I feel too tired and burned out to go to the gym. My body would rather enjoy comfort and relaxation. However, I know in that moment that is precisely why I must go.

It’s not because I have amazing self-discipline; it’s because I know training my mind and body to do this creates resilience and fortitude.

Training in the gym has taught me so much about life:

A sense of accomplishment, self-reliance, health, confidence and humility. It’s more than looking good in the mirror.

It’s an education that cannot be bought, and that you will not get elsewhere.

If you’ve had a shitty day, a session in the gym cannot fail to lift your spirits.

When you feel great the majority of the time, then your life will soar. Therefore, if training makes you feel this way, why not go all in and be the best you can be?

Take the time to create a habit today that will reward you for a lifetime.

If you’re frustrated with not getting the results you want from your training, contact me about my 1on1 coaching today.

We’ll come up with an action plan to get you results in no time at all.

PS. If you’re a young guy and you enjoyed this article, then you’ll like my book, Optimized Under 35.

Testosterone Therapy and High Estrogen in Men

Testosterone optimisation therapy represents an exciting prospect for men who’ve been suffering from low testosterone.

And while the benefits of testosterone therapy are numerous, side effects are still a matter of course with any drugs or medical treatment. Although, when done properly the side effects of testosterone optimisation therapy are minimal.

Nevertheless, in spite of this there is still one potential side effect that scares men more than any other:

High estrogen.

Ironically, the prospect of testicular shrinkage or reduced sperm count from TOT doesn’t seem to bother most men. But the thought of high estrogen side effects from testosterone makes most men want to run for the hills.

In fact, so many are scared of high estrogen that they will avoid testosterone therapy altogether – even though they desperately need it.

Testosterone and the Symptoms of High Estrogen in Men

I get questions on a daily basis from men fretting about the high estrogen side effects from testosterone therapy. Let’s get one thing straight:

Undergoing TOT does not automatically mean you will suffer from high estrogen.

And you must remember that everyone is biochemically unique.

That’s why hormone optimisation is both an art and science. There is no one size fits all approach.

Nevertheless, it pays to be vigilant because high estrogen side effects in men can be nasty. Typical symptoms of high estrogen in men on testosterone therapy can vary, but these are some of the most common:

  • Water retention. Water retention, puffiness or colliquially known as ‘moon face’ can sometimes occur as a side effect of high estrogen.
  • Poor erection quality and low libido. Estradiol plays a crucial role in libido and erectile function. However, too much estradiol can cause weak erections and lower your libido.
  • Moodiness. High estrogen can cause mood swings and emotional outbursts. Crying spontaneously and bouts of depression can become the norm.
  • Gynaecomastia. Gynaecomastia or ‘man boobs’ is an unsightly side effect of high estrogen in men. This involves the growth of excess fat and glandular tissue around the breast. But this is not an overnight phenomenon and tends to occur in stages. It usually starts out with nipple swelling a

If you already have high estradiol (estrogen) levels prior to testosterone therapy, it’s likely the introduction of testosterone will elevate your estradiol levels further. This is due to the aromatisation of testosterone into estradiol.

The side effects of high estrogen can be mitigated and avoided altogether by diligent blood work and proper estrogen management. By estrogen management I refer to increased injection frequency to mitigate the conversion of testosterone into estradiol or the use of an aromatase inhibitor.

As a side note, I injected frequently and did all the right things, including having a low level of body fat. However, this did not prevent me from having high levels of estradiol.

I used to be quite vehemently against aromatase inhibitors. But after trying a conservative dose (0.5mg every 5 days), I can say that my mood has dramatically improved and I feel much less emotional / ratty.

High estrogen symptoms - moodiness

The use of an aromatase inhibitor should be considered when there is a clinical need – i.e. your estradiol levels are high and you have the symptoms of high estrogen.

Final Thoughts

Estrogen is NOT the enemy.

Estrogen plays a pivotal role in the male body. Among other things, it’s responsible for modulating libido, erectile strength and bone mineral density

Homeostasis is a finely tuned system of checks and balances. So, if you’re chasing lab numbers because you read about it on some forum, then you are playing with fire.  If one guy feels good at X level, doesn’t necessarily mean you will too.

Blood work is to critical in evaluating your response to treatment. But remember – with testosterone optimisation therapy how you FEEL is foremost and lab numbers are secondary.

Usually, the best indicator that your estrogen levels are in order is the absence of symptoms.

There’s no doubt, high estrogen in men can be problematic. However, driving your estrogen down too low through aromatase inhibitors can tank your libido. As a result, you’ll feel like a eunuch and you’ll have to wait for it to return.

Not a pleasant experience.

But here’s another thing:

Some days your libido may be less than others – just like before you started testosterone therapy.

That’s life!

It doesn’t mean that high estrogen has ruined your testosterone therapy and your life.

Testosterone improves your libido, but doesn’t turn you into a sex machine who’s always ‘on.’ So don’t assume because your sex drive is lower on any given day that estrogen is to blame and now you need to start taking an AI!!

Remember – when it comes to hormone optimisation, an assumption without blood work is just pissing in the wind.


If you want to understand estrogen management at a high level, I recommend you listen to this podcast. In this podcast Jay Campbell and Dr John Crisler really dive deep into the subject. Dr John Crisler, one of the best in the testosterone optimisation game, gives a very high level overview of estrogen control methods.

PS. Be sure to check out Jay Campbell’s new book – the Testosterone Optimization Bible: The Ultimate Guide to Living an Optimized Life. In there you’ll find everything you need to know on hormone optimization and on estrogen management.


Michael Schulster, Aaron M Bernie, Ranjith Ramasamy.The role of estradiol in male reproductive function. Asian J Androl. 2016 May-Jun; 18(3): 435–440.





5 Ways to Optimize Your Health in 2018

It’s the start of another year and that means New Year’s resolutions. At the top of most people’s lists is to get leaner/fitter/healthier.

However, when it comes to health and fitness, there is nothing new under the sun. Fads come and go every day.

The strategies I outline here have stood the test of time, and if you follow them they will optimize your health in 2018 and way beyond.

I could write an article about 100 ways to optimize your health – but that’s not necessary. The truth is you just need to do a few things and do them well and you’re golden.

#1 Practice Intermittent Fasting

Arguably, intermittent fasting has been around since the dawn of time. And it’s still one of the best ways to optimize your health. Back in pre-historical times there were no supermarkets, so man had to spend hours or even days foraging and hunting for food. Therefore, it’s safe to assume they would have gone long periods without eating and our bodies evolved this way.

Fasting is incredible for a number of reasons. Firstly, it’s a simple and fairly painless method to lose body fat. There are no complex macro calculations involved and minimal meal prep required.

It goes like this: You fast for 16-20 hours, sometimes longer, and voila watch the magic happen. But it’s not just about skipping meals and burning calories.

It’s during fasting that your body undergoes autophagy, which is the process of recycling old junk proteins and cellular parts. So, you can think of it as a spring clean of sorts.

Fasting also means your digestive tract doesn’t spend all day processing food and hogging your body’s resources. So these precious resources can be diverted to the brain, resulting in increased mental clarity.

On a side note, because you eat less food you actually save . So if you need to cut back on spending in 2018 – fasting is the ticket!

If you want a high-level overview of fasting and to learn how you can use it, I highly recommend you check out the Metabolic Blowtorch Diet (amazon UK). I love this diet precisely because it’s incredibly effective and easy to follow. You can read about my experience on the Metabolic Blowtorch Diet here.

Metabolic Blowtorch Diet

#2 Be Consistent With Your Training

The number one reason why people fail to get results in the gym is consistency. They go from one program to the other, dabbling for a few weeks at a time and never really committing to one.

Carving out a physique is more than just working out; it’s nutrition, stress reduction and proper rest. However, you need to stick with a program for at least 6 weeks to make any meaningful progress.

You need to try and beat the reps or weight from your last session over the course of several weeks. Once you do, this is where progressive overload kicks in and good things start to happen, namely strength and muscle increases.

There is no magic-bullet program that will turn you into an overnight superman. In truth, most programs work as long as you dedicate yourself to them for long enough and train with intensity.

Ultimately, time + consistency = great results.

However, I will say this. I’ve tried many programs over the years and few come close to the brutal intensity of Jim Browns’ Forged training. If you want to take your training up a notch and start seeing real, tangible results, then this is the program for you.

#3 Use Supplements Intelligently

The world of supplements can be a minefield to navigate. It can be difficult to know what supplements are worth taking and what are not. Furthermore, the supplement industry is not regulated so it’s hard to know who to trust.

For a good primer on what supplements to take, I recommend you check out Alexander Juan Antonio Cortes’ supplement recommendations. PD Mangan’s book, Best Supplements for Men, is also an excellent read (amazon UK).

There are some supplements you can take off the bat and will improve your health immeasurably. Metformin and fish oil are two that come to mind.

Nonetheless, before going gung-ho with supplements it’s important to understand whether you have any micronutrient deficiency. And the one of the best ways to do this is to get a comprehensive blood workup done.

If you want to look further into this, I recommend talking with Paul Burgess of Athletic Nutrition. Paul’s knowledge on supplementation is second to none and his comprehensive blood tests will give you some good pointers on where

If you don’t have the budget for a comprehensive blood panel then you could experiment with certain supplements and gauge how you feel on them. Although, ultimately you save money in the long run when you do a blood test because you’ll know exactly what supplements you need to optimize your health.

On another note, if you take a lot of supplements and forget to take them, there are a couple things you can do. You can put a reminder in your phone to prompt you to take them.

Although, if you’re anything like me you probably ignore notifications on your phone. So a simple way to remedy this is to buy a pill organiser (amazon UK). You load it up on Sunday night before the start of the week. And you no longer have to worry about remembering to take a supplement.

Pill organiser.

#4 Get Your Hormones Tested

Nowadays, if you’re a man and you care about your health then you need to get your hormones checked. The fact is, humans have never been subjected to as many toxins as they are today. This is a constant, daily bombardment. From the food you eat to the air you breath. You no longer have the luxury of thinking it doesn’t affect you.

If you live in an urban environment, almost everything you interact with messes with your endocrine system; and by extension your testosterone production.

Regular blood work should form the backbone of any intelligent man’s approach toward health. Even if you don’t have the symptoms of low testosterone right now, yearly blood checks keep you ahead of the game.

It also shows you the effects of your lifestyle on your body. Your blood work never lies.

Your health is your responsibility, not your doctor’s. Of course, as trained medical professional your doctor is an integral part of the process. But you should never rely entirely on your doctor. As the Greeks wrote at the Temple of Apollo at Delphi over 2000 years ago: Know thyself.

Testing your serum testosterone level is good, but alone it doesn’t tell the whole story. For example, you may have good serum testosterone levels of 700-800 ng/dl, but you have high SHBG. Therefore, you have lower free or bioavailable testosterone so you feel like shit. And so with just serum testosterone itself, it’s hard to know where the problem lies.

A good place to start and get an overview of your hormones is to get a test for the following:

  • prolactin, estradiol, serum testosterone, albumin, free testosterone, sex hormone binding globulin (SHBG), luteinizing hormone (LH)

And if you want to drill down even further, I also recommend you add these:

  • thyroid check  – including thyroid stimulating hormone, reverse t3, t4, t3 and thyroid antibodies, liver check, kidney check, biochemistry, prostate specific antigen (PSA), full red blood count, vitamin D and vitamin B12, IGF-1

However, one swallow does not make a summer. Hormones fluctuate and lifestyle factors can effect the results at any given time. That’s why it’s crucial to get regular tests done so you can begin to compile a true picture of your health.

And if you want to go one step further and immerse yourself in the subject of hormonal health, then check out Jay Campbell’s upcoming book the TOT Bible.

#5 Look After Your Mind and Body

Most people just want to look good naked and feel good about their bodies. Accordingly, the main focus in the health and fitness space is on training and nutrition. Now don’t get me wrong, they’re the core for long-term success. However, it seems as though little thought is given to recovering

Even when you love training, sometimes it can become a chore. And if you stick to a diet like a monk with no letup you will go crazy. You’re still human, so sometimes going off the reservation and eating whatever you want does you the world of good.

Recently I found myself stuck in a rut. I felt like a black cloud had descended upon me and wrapped itself around me. The onset of winter undoubtedly affected my mood, along with the cold weather and long stretches of darkness. But the truth is I had become too accustomed to my routine.

I work from home, so I can roll out of bed, do 30 minutes of cardio and get on with my day. Sometimes I would only leave the house to go to the gym:

I didn’t give my mind the variety it craved.

So I took up activities other than going to the gym. I started taking more walks outside and doing Brazilian jiu-jitsu a couple of times a week. Even though I had to reduce the amount of times I lifted weights due to the grappling, mentally it gave me a much needed boost. This was because my mind was being stimulated and I was learning something new.

Hard training takes its toll on the body. Getting a sports massage, seeing an ART practitioner or taking a sauna can do wonders for your recovery.

Similarly, swapping the treadmill for an outdoor hike or going for a swim can provide a mental and physical respite.

Final Thoughts

New Year’s resolutions fail precisely because they’re bandaid solutions. They don’t fix the underlying problem.

Following a strict diet and training regime for 3 months to get in shape for summer then reverting back to your bad habits is not the right approach. It guarantees mediocre results and bitter disappointment at your constant yo-yoing.

To truly optimize your health you need to take the time to create the right and more importantly sustainable habits.

Indeed, sticking to the basics; eating clean 80% of the time, training intensely 3-4 times a week and will produce stellar results. But that’s not sexy and doesn’t sell copies of Men’s Health.

You don’t even have to follow everything on this list. If you just do one of these things on this list over the next few months, you will have improved your health beyond measure.

You don’t need to make your life into a living hell because you saw some photoshopped image on instagram. And as a result you’re now following the kind of diet a bird would be proud of.

Ditch the short-term thinking and create a lifestyle that ensures your health is always #1. Then 2018 will be your best year yet.

5 Training Lessons For Young Men

I’ve been lifting weights consistently for almost a decade now. I remember when I first started I training I didn’t have a clue.

But I did have a burning passion to learn.

I made it up as I went and made a lot of mistakes along the way. As time passed, I gradually increased my knowledge through books and advice from people I looked up to.

Ten years in the gym pales in comparison to my friends who’ve been at this game for decades.

I’m thankful I learned these lessons while I was still young, and managed to listen to the wisdom of men smarter than me.

Here are some things I picked up along the way.

1# If It Hurts Don’t Do It

If you take one thing away from this article, let it be this. God knows it took me forever to learn this lesson:

If it hurts don’t do it.

Like any young guy in the gym, I was obsessed with having a big bench press. Because a big bench makes you king of the gym right?

When I first began training it gave me zero issues. However, I eventually reached the point where bench pressing seriously hurt my shoulder.

Shoulder X-ray

I was pissed.

Why could my friends bench press pain free, but I had this problem? Like a stubborn mule I persisted.

I rationalised it didn’t really hurt [all that much] and it would eventually pass. Suffice to say, my bench press never really went up and my got progressively worse.

My progress ground to a halt.

Eventually I wised up and quit all forms of pressing. I focused on improving my posture and I got a great tip from Alexander Juan Antonio Cortes:

“Train the shit out of your upper back.”

Several months later I resumed pressing pain free for the first time in years.

If there is an exercise that causes you pain, stop it immediately. Take a step back to figure out why it hurts. If there is no clear solution, consider ditching it entirely.

2# There Are No Must-Do Exercises

As the saying goes, there is more than one way to skin a cat and so it is with the gym. There are no must-do exercises.

I used to think the world revolved around bench press, squat and deadlift.

While these types of exercises are great for building a physique – they’re not the be all and end all. You can build great quads with squats, but you can also do it with a leg press.

Leg press.

Similarly, if you experience pain on a certain exercise, then there’s usually a variation. So for instance, if wide grip pull-ups hurt – try a neutral grip instead.

It’s easy to get stuck in the black and white mindset that you have to do certain exercises.

Beating up your body when you’re a young bodybuilder is easy. But you eventually pay the price.

Consistent compression of the spine and wear and tear on the knees and shoulders can cause big problems down the road.

3# Keep Your Ego in Check 

The single biggest obstacle to your progress in the gym is your ego. In the battle between lifting more weight or perfect form, most guys choose weight.

The problem here is twofold. Firstly, not using proper form because of heavy weight means you’re not targeting your muscle fibres correctly. This is because other muscles pick up the slack for the weaker ones that can’t take the load.

So for example, doing heavy bicep curls, but using your back to get the weight up defeats the object. This is pure vanity and serves no purpose. It just inflates your ego.

As bodybuilder Kai Greene says, ‘I’m not a weightlifter’.

He goes into the gym to destroy his muscle fibres, so they grow back bigger and stronger.

Not to destroy his body because he put too much weight on the bar.

Secondly, loading up the weight and using shitty form is a recipe for disaster. And it will result in you getting hurt sooner or later.

Despite this, the ego is not entirely negative. You can use it positively and channel it effectively.

Let’s face it:

If you didn’t have an ego, you wouldn’t care how your body looked.

In all honesty, I think the ego is to be embraced. Tim Grover, coach to elite NBA stars, writes in his book Relentless; Elite athletes use their egos to fuel their fire and drive them.

There is nothing wrong with taking pride in your appearance and your body. Don’t listen to people who tell you otherwise.

Just take care to ensure you control your ego so it doesn’t control you.

4# Less is More

The idea of doing more goes back to the early bodybuilding magazines. These magazines would show typical high volume routines of famous bodybuilders.

Then young guys would try and duplicate these routines and wonder why they didn’t have any success.

In reality, if you’re a natural lifter then likely you need to spend less time in the gym rather than more. Following Dorian Yates’ or Ronnie Coleman’s Mr Olympia routine is a one-way ticket to burnout city.

Remember, what you do inside the gym is a small part of the overall picture.

The key is to train hard then allow your body to recover. It’s what you do outside the gym, i.e. proper nutrition and rest, that determines your results.

5# Machines Are Your Friend

I used to scorn machines thinking they were for pussies and free weights were for the real men. I recall one time watching a video of Dave Tate saying you’d be laughed out the gym by the pros if you chose to ignore machines.

It suddenly dawned on me (not for the first time) how little I knew.

My original training philosophy was simple:

Lift free weights, do compound exercises and you’re guaranteed a great physique!  In reality, building a physique to be proud of takes a lot more thought.

Weight machines.

Machines allow you to maintain constant time under tension.

For example, when you do regular pec flys, the tension is removed at the top of the movement. Whereas machine flys keep your pecs under constant tension throughout the range of motion.

What’s more, machines allow you to target muscles from multiple angles. As a result, you can develop your muscles in a way that is simply not possible with free weights.

Finally, machines are kind on your joints and reduce the possibility of injury. It’s not often you see people getting injured using machines. But how many people do you know who got banged up using free weights?

This not an argument to say one form is better than the other. It’s to point out there are benefits of using both machines and free weights in your routine.

Final Thoughts

Perhaps you’ve noticed an underlying theme in everything – remaining injury free.

It’s important to train hard and push your body to its limits to make meaningful changes. However, if you’re constantly beat up from training, you need to take a step back.

Going to the gym is part of a long-term vision – training for a better tomorrow:

For better health and a better body.

Making a PR on your bench today and tearing a pec in the process is not long-term thinking.

It’s important to get strong, but not at the expense of your health.

When you’re young the body can take an incredible amount of punishment. And by all means you should capitalise on this to build the foundation of a great physique.

Take a look around at the older guys in your gym who are in great shape. They were once young bodybuilders. Chances are they learned how to train smart early on.

If you do come across someone like that, befriend them and ask them for advice. You’ll learn something new in the process.

For young bodybuilders it’s hard to think long term. You’re in the prime of your life and you feel invincible.

But what it comes down to is:

Am I training for a better tomorrow or am I just focused on what my ego can do today?






5 Keys To Testosterone Optimisation Therapy Success

It’s almost a foregone conclusion as a man in today’s world that sooner rather than later, you’re going to become a victim of low testosterone.

Every day we’re bombarded by toxins and pollutants from our environment. Our endocrine systems are under siege.

The human body is an incredibly resilient organism. However, there’s only so much you can do to protect against this onslaught.

In order to combat this, many men are turning to testosterone optimisation therapy. They see this as a way out of the bleak existence that is low testosterone.

Make no mistake – TOT is truly life changing.

However, in order to be experience success on testosterone optimisation therapy.

#1 Get A Prescription From A Doctor

As testosterone is a controlled substance, without a prescription taking it is considered illegal. However, there are two other reasons why should get a prescription for low testosterone from a doctor.

Firstly, it’s important to work with a doctor who can help you evaluate your blood markers. Without a doctor you may not be able to interpret and understand you results properly.

And if you self-medicate without this guidance and you don’t know what you’re doing, it could be hazardous to your health.

Secondly, getting a prescription from a TOT doctor means you have access to pharmaceutical-grade testosterone. With underground labs, you can’t be sure of the dose you get, what compound it is or whether there are any toxins in it.

Just because it comes in a glass vial doesn’t make it any better than street drugs.

‘But I’ve got a legit source!’

Yeah right. A legit source straight out of someone’s bathtub.

Empty syringes testosterone optimisation therapy.

#2 Lift Weights

One of the key benefits of testosterone optimisation therapy is its ability to help with lean muscle tissue.

Testosterone is highly anabolic, but it’s not going to build muscle without resistance training. Nor is it going to magically teleport you to the gym – you have to create the habit.

Therefore, lifting weights with testosterone optimisation therapy is key. And when you lift weights there is one key mindset you need to adopt:

Instead of heaving weights around, focus on maximal contraction of your muscle fibres. Feel the muscle each time you do a rep.

The mind-connection truly exists.

Eliminate momentum from your exercises. And reduce the poundage if you can’t lower the weight slowly with good form.

Although that alone is not enough – training intensity is also key. Plenty of guys go to the gym and go through the motions.

I see guys execute with great form, but they have zero training intensity:

You need to train like your life depends on it! (Actually it does, but that’s another story).

One of the best ways to train with intensity and gain lean muscle on TOT is to train to positive failure.

The human body likes homeostasis. And it will only change if it has to. Therefore, you need to force your muscles to adapt in order to grow back bigger and stronger.

When you train to true positive failure, you literally can’t do another rep. So provided you have everything else dialled in, you simply HAVE to grow.

I highly recommend you check out the Forged training program by Jim Brown. It will take your training to a whole other level.

One thing I especially like about Forged is the efficiency.

I can do 5 exercises within 30 minutes and I’ll be completely smoked and ready for bed! That’s a sign of a great workout.

Forged Training.


#3 Lower Your Insulin Profile

Testosterone optimisation therapy works incredibly well in a low insulin environment. And alongside testosterone, insulin is one of the most anabolic hormones in the body.

When you lower your insulin profile you increase your insulin sensitivity.

High insulin sensitivity means your muscles can take up more carbohydrates instead of converting excess glucose into fat.

What’s more, virtually all diseases are metabolic in nature and improving your insulin sensitivity means less systemic inflammation.

Pro-inflammatory environments allow diseases to thrive.

You can lower your insulin profile through a combination of nutrition, exercise and intelligent supplementation, such as metformin.

#4 Minimise Stress

We all know too much stress is no bueno. And minimising stress is one of the keys to a happy and productive life.

And in order to allow testosterone optimisation therapy to work its magic, it’s imperative you minimise your stress levels.

Excessive stress can elevate cortisol levels, which can interfere with your other hormones and counteract the positive effects of testosterone.

Cortisol is catabolic in nature and decreases muscle mass, increases body fat and kills libido.

Indeed, some researchers hypothesise that it’s the ratio of testosterone to cortisol that can lead to socially aggressive behaviours.

#5 Ditch Alcohol

People are so attached to alcohol that they can’t imagine life without it.

Ask yourself honestly:

What does alcohol really bring to your life? A quick buzz and a few laughs?

All transient.

But the long term effects of alcohol are less amusing. Alcohol is not only a neurotoxin, but it also damages your sperm count.

And even moderate alcohol consumption can have deleterious effects.

And don’t think for a minute TOT means you can drink like a fish and get away with it. Alcohol is packed full of estrogens, which in excessive amounts can counteract the positive effects of testosterone.


Final Thoughts

There are no absolutes in life.

If you want to drink the occasional beer or glass of red wine then go ahead.

Similarly, if you feel like a pizza or bowl of cereal, do it. Hell, I know I do.

We’re all human and living like a monk or repressing your desires only leads to misery. And testosterone optimisation therapy is about living a life of joy and energy.

However, consistently giving in to your base desires and living a life devoid of discipline will ensure you make minimal progress on TOT.

In the Bible there is a parable about the man who built his house on a foundation of sand had nothing left when the floods came. Yet the man who built his house on a rock was able to withstand any storm.

And so it is with your health.

You are building your health on the best foundation: Optimised hormones. And testosterone optimisation therapy success comes to those who create the right habits.


Can Low Testosterone Cause Anxiety?

Can Low Testosterone Cause Anxiety?

In its compartmentalised view of the world, modern medicine tends to treat anxiety as a purely mental issue. Patients are encouraged to go to counsellors and doctors hand out pills like candy.

These pills might stave off the effects of anxiety for a while, but inevitably it returns.

The problem is modern medicine treats symptoms rather than the underlying issue. And it turns out that low testosterone is often the cause of anxiety.

Low Testosterone and Anxiety: My Story

Every human being has their own worries, doubts and fears. You’ll always have them and it’s how you choose to view them that counts.

In your darkest moments they can consume you, if you let them.

However, when your hormones are imbalanced you have little say in the matter:

The anxiety controls you.

And before you know it, it has become your default state of mind.

Clouded head.

The symptoms of low testosterone crept up on me over the course of a few years. And because they were so gradual I didn’t pay much attention to them at first.

In much the same way, anxiety started out low-level until I was agonising over almost everything. I could scarcely make a decision with fretting over it.

The link between low testosterone and anxiety didn’t occur to me at the time. I figured perhaps I was just a worrywart and that I needed to learn how to control my anxiety.

Eventually, I decided to see a psychiatrist because my anxiety was getting out of control. It was taking over my life.

I reached the point where I was having regular panic attacks.

It would begin with a pain in my chest. My heart pounded, my airwaves became constricted and I couldn’t think. I became white as a sheet and felt like I was going to pass out.

One time I was on the train home after work and I had a panic attack. My chest became tight, I started to feel dizzy;  I was stumbling and my vision was blurred. I thought I was having a heart attack. So, I got off the train and stumbled off to the nearest hospital.

In a panicked state, I asked them to check my heart. Little did I know that my heart wasn’t the issue, rather my out of control anxiety.

They did an x-ray and an electrocardiogram (ECG) to check my heart’s rhythm and electrical activity.

Everything appeared normal.

Low testosterone and anxiety - electrocardiogram.

I felt relieved for the time being – that was until it resurfaced.

Indeed, the psychiatrist told me seeking reassurance is part of the anxiety feedback loop:

You become anxious about something > you seek reassurance > you become reassured > then you panic about the next thing and the whole process starts again.

A vicious cycle.

I understood the concept and it made total sense to me.  So I became to determined to work on my anxiety, and I tried to not give in to the panic attacks when they surfaced. When they came I controlled my breathing.

This did help to reduce my anxiety levels. But it was always there in the background:

It felt like no matter what I did, I couldn’t get a handle on it. I was fighting a losing battle.

Eventually, I asked myself, ‘Should it really be this hard to control anxiety?’

And it wasn’t until I did some research that I understood the link between low testosterone and anxiety.

Testosterone Optimisation Therapy and Anxiety

I’ve been pretty diligent about monitoring my testosterone levels:

I’ve had my blood work done every year since my mid 20s.

Therefore, in theory I was well-placed to preempt low testosterone before it happened. The problem is, I NEVER expected to have low testosterone in my 20s.

In hindsight, the alarm bells were there even at the age of 26,  but I was oblivious to them. I normalised the symptoms of low testosterone and became accustomed to them.

I had unconsciously accepted the constant, gnawing anxiety as part of my daily existence.

It wasn’t until I had my blood work done at 28 showing the hormone profile of an 80 year old man that it hit home. Suddenly the anxiety, depression, low libido – EVERYTHING – all made sense.

Eventually I got a prescription for testosterone optimisation therapy and I began my journey.

During the first few weeks of TOT, I still had some residual anxiety:

‘Oh god, I have to do this for the rest of my life!’

‘What if it doesn’t work?’

Low T was still causing my mind to frantically go around in circles. The testosterone hadn’t kicked in yet. But as soon as it did – boy did I notice a difference.

What Happens After 18 Months of TRT

This is me after 18 months of TRT. The anxiety was gone, my health was better and I was much more confident.

Almost overnight the anxiety VANISHED.

I no longer had to battle anxiety everyday and police my thoughts. I felt positive and centred without even trying.

Now I truly understood the effect hormonal imbalance can have your mental state.

Finally, I was free from the shackles of anxiety. The energy I wasted on mental anguish was now put to productive use.

Do Studies Show Low Testosterone Causes Anxiety?

According to the literature, the answer is yes.

Studies show women tend to exhibit higher anxiety levels than men. And researchers think this may be due to men’s higher levels of blood testosterone.

Indeed, in one particular study, women were administered testosterone and demonstrated lower levels of anxiety. And in another study on mice, testosterone was shown to rapidly reduce anxiety levels.

Nevertheless, the mechanism of action that enables testosterone to reduce anxiety is not entirely clear. Researchers hypothesise the process is mediated by the 5alpha reductase enzyme that is responsible for converting testosterone into dihydrotestosterone (DHT).

Final Thoughts

Anxiety is when your mind projects itself into the future and you become distressed over a potential outcome.

And most of the time what you fear never comes to pass, yet the anxiety remains.

So can low testosterone cause anxiety? It’s a categorical yes.

I speak to men everyday who have low testosterone. Although having low testosterone doesn’t necessarily mean you’ll have all the symptoms of it.

In fact, you may only have a few.

However, the common trend I see is that most men with low testosterone suffer from anxiety.

Some people claim that testosterone optimisation therapy is expensive. But consider this – if you have anxiety, how much time and money have you spent on supplements, doctor’s consultations and other things?

When all along, your low testosterone could be responsible for your anxiety.

If this is you and you haven’t done it yet – get your testosterone levels checked.

1 What causes low testosterone in men under 30?

What Causes Low Testosterone In Men Under 30?

The need for testosterone replacement therapy is on the rise, and testosterone levels in men have dropped substantially in the past few decades.

According to one study, testosterone replacement therapy prescription increased by almost 90% from 2001 to 2010 in the UK alone.

You would expect this to be a trend that affects older men. However, what’s most concerning is that it affects growing numbers of young men under 30.

But aren’t young men supposed to produce high levels of testosterone?

Low Testosterone Symptoms In Young Males

Low testosterone doesn’t differentiate between young and old. The symptoms of low testosterone in men are the same regardless of your age.

It’s just that the symptoms in young men are more pronounced. This is because you’re essentially going through old age – yet you’ve not even reached 30!

Common symptoms of low testosterone include:

  • Lack of energy
  • Low libido
  • Anxiety
  • Depression
  • Increased body fat
  • Brain fog

As you can see, these symptoms of low testosterone hardly make for pleasant reading. And suffering these symptoms is not a great experience.

But what causes them in the first place?

What Causes Low Testosterone In Men Under 30?

There are two main categories for testosterone deficiency, also known as hypogonadism.

Primary hypogonadism derives from a problem in the testes. This means the testes don’t function correctly and therefore the production of testosterone is interrupted.

Examples of conditions that cause primary hypogonadism include:

  • An injury to the testicles. An impact injury – e.g.from sport, may impair testicular function and testosterone production.
  • Cancer. The removal of testes due to testicular cancer.  Chemotherapy can also inhibit testosterone production.

Secondary hypogonadism means the testicles function correctly, but testosterone production is impaired due to a problem with the hypothalamus or pituitary gland.

Examples of conditions that cause secondary hypogonadism include:

  • Metabolic syndrome and obesity.
  • Pituitary disorders. E.g.pituitary adenoma.

If you experience trauma to the testes, suffer some form of pituitary disorder or Klinefelter’s syndrome, the reason for testosterone deficiency is more clear cut.

But what happens if the cause is not really clear – i.e. you cannot pinpoint the exact cause?

Well, there are several contributing factors for the recent decline in testosterone among young men. And chief among them are the toxins and endocrine disruptors in our environment.

For example, xenoestrogens found in plastics mimic estrogen and bind to estrogen receptors in your body.

The result:

Estrogen levels rise and testosterone levels drop.

Add in car exhaust fumes, a compromised water supply and god knows what else in our environment, and you have the perfect storm for low testosterone.

So, today we have untold numbers of young men walking around with low testosterone. Now you know why.

Treatment For Low T & The Forces Working Against You

Low testosterone is a death sentence for any man, and doubly so when you’re young and in the prime of  life.

However, the treatment for low testosterone in young men is not straightforward. Understand there are cultural forces working against you.

Firstly, there is a medical establishment that refuses to recognise low testosterone in young males. Indeed, most doctors remain stumped as to what causes low testosterone in men under 30.

And so they act as if the problem doesn’t exist.

Young men who visit doctors with the symptoms of low testosterone are often turned away. Doctors tell them they’re ‘too young’ to suffer from low T. Or their testosterone levels are well within the ‘normal range’. This is despite the fact they show testosterone levels of old men.

Better yet, they tell you to take anti-depressants (SSRIs):

Because low testosterone couldn’t possibly be the issue!

SSRIs anti-depressant pills.

Furthermore, the media perpetuates myths about testosterone replacement therapy. They want you to believe it’s dangerous; the same as taking steroids!

Apparently real life and sports are the same thing. What’s more, it’s cheating to go on testosterone replacement!

This warped way of thinking has infected all levels of society.

So much so that those around may try and dissuade you from TRT when you show an interest in improving your health.

They’ll tell you they’re concerned about it because it’s ‘dangerous.’ But if they were in the least bit discerning, they’d realise having low testosterone is more dangerous for your health.

In truth, if they were really concerned about your health they’d stop meddling.

But all is not lost.

What Can You Do About It?

I underwent testosterone replacement therapy at the age of 29. I did not want to accept a verdict of low testosterone and be consigned to the scrapheap.

Thankfully, I had a choice.

I chose a life of vitality and health. And if you have low testosterone, you can too.

Your first port of call is to find a doctor who specialises in hormone replacement therapy. Because your regular GP won’t make the grade.

I myself spent months seeking out the right doctor. I trawled through internet to find the best possible doctor. Even then, I was hesitant to trust the word of an anonymous poster on a forum.

That was 2 years ago and much has changed since then. More and more progressive doctors recognise the benefits of testosterone replacement therapy.

Indeed, Europe still has a way to go for testosterone replacement therapy. However, Balance My Hormones provides an excellent service for men suffering from low testosterone.

I hear stories daily from young men who are dismissed and sometimes laughed at by their doctors.

Without the help of a progressive physician, their health and quality of life can take a serious a nose dive. They may even resort to self-medication without the supervision of a doctor, as they can’t find an alternative.

Final Thoughts

Young men that suffer from low testosterone probably never thought in their wildest dreams they

I know I never did.

It’s difficult to truly pinpoint what causes low testosterone in men under 30. And it seems the likely causes are beyond our individual control.

Perhaps as a species we can work toward making our planet safer, so that endocrine disruption and hormonal imbalance becomes a thing of the past.

In the meantime the problem is here to stay.  Therefore, you can choose to dwell on it or act and do something about it.

If you’re a young man reading this, don’t endure a life of misery:

Take charge of your health today.

1 7 Things You Need to Know About Low Testosterone.

6 Things You Need to Know About Low Testosterone

I’ve written about the dangers of low testosterone on several occasions, however this message bears repeating.

Despite what you may have heard about the so-called dangers of testosterone, it’s far more dangerous for you to have low testosterone.

If you care about your well-being; your mental and emotional health, then you need to know about low testosterone and what it means.

#1 Low Testosterone Kills Your Sex Drive

Low testosterone will tank your sex drive if you let it.

Maybe you think age has caught up to you or you’re just no longer interested in sex. Have you ever considered that low testosterone is the problem?

When I speak to guys about TOT and the subject of libido comes up, I often get the following response:

I don’t want to optimise my testosterone levels just to increase my sex drive.

As if they believe I’ll think sex-obsessed monsters for admitting they enjoy sex! Come on guys.

In spite of people trying to make you feel guilty for feeling like a man, having no sex drive is no way to live life.

Physical intimacy and connection with another is one of the greatest aspects of being human. To claim otherwise is just an attempt at mind control (religion anyone?).

No, it’s not the be all and end all. But we don’t live in middle ages and you don’t have to repress your sexuality because CNN or the university campus told you so.

Whatever your age – you don’t have to just accept it. There is a solution:

Optimise your hormones!

#2 Low Testosterone Reduces You to An Anxious Mess

Low testosterone causes constant low-level anxiety. Sometimes it can get so bad that you start to despair over the smallest things.

It’s a horrible way to live life.

I should know, when I suffered from low testosterone I had regular panic attacks and crippling anxiety. I felt like I couldn’t control my worries and it spilled over into all areas of my life.

It wasn’t until I underwent testosterone optimisation therapy that I realised anxiety is NOT the default state for a man.

Once my testosterone was in the optimal range my anxiety vanished. Of course, I’m not going to say , ‘You never feel anxiety ever again!!’

I may experience it occasionally, but it’s no longer the gremlin your back.

Anxiety low testosterone.

#3 Low Testosterone Will Make You Hesitate

Our lives are a reflection of the decisions we make. However, when you have low testosterone your life will come to a standstill.

Why? Because low testosterone will make you hesitant. You deliberate over the most insignificant things. And so you put off making decisions – on almost everything!

As a result you never go anywhere because you’re going round in circles in your head.

Weighing up the pros . This is especially true when it comes to making a decision on testosterone optimisation therapy. Guys will pore over hours and hours of research. But never end up making a decision.

It’s classic paralysis by analysis. Yet they don’t realise it’s the low testosterone causing their indecision.

Sometimes it’s just better to have 70% of available information and pull the trigger, instead of trying get scrutinise every little detail.

#4 Low Testosterone Makes You Miserable

We all know of the classic grumpy middle aged man archetype. However, the fact he’s middle aged is not the problem.

I know plenty of men living incredible lives in their 40s, 50s and beyond. It’s more probable that his testosterone levels are on the floor.

Testosterone has a profound effect on your overall mood and sense of well-being.

No amount of meditation, yoga or consultations with a life coach will save you if you have low testosterone. It will be a constant battle to feel positive.

Do you really want to spend all of your willpower trying to be positive? If you do then good luck trying to accomplish anything else in your life. What a joke!

Being enthusiastic about life is your NATURAL state of being when you have optimised testosterone.

If you know a guy who’s miserable, highly-strung and reacts to the slightest provocation, chances are he has low T.

#5 Low Testosterone Ruins Your Social Life

As mentioned, one of the side effects of low T is crushing anxiety. Not only will this cause you to worry over everything, it will also ruin your social life.

It’s bizarre, but low testosterone can turn once confident men into shrinking violets. Low testosterone will give you anxiety in social situations, causing you to question your adequacy.

You become concerned with You start to hate being in social environments and you stay home. As a result, your relationships will suffer.

And what about meeting girls? Forget about it. Your confidence will be shot and despite your efforts to hide it, it will be immediately apparent to any girl you meet.

Depression low testosterone.

#6 Low Testosterone Destroys Your Progress In the Gym

You diet is dialled in and you train hard in the gym. Yet you can’t seem to make any meaningful progress, and you have stubborn belly fat you can’t get rid of.

The culprit? You should know by now – low testosterone.

Testosterone is highly anabolic, meaning it builds muscle. And so testosterone deficiency means you won’t build muscle.

If your testosterone levels aren’t where they should be, no amount of squats or deadlifts is going to help.

Forget this bullshit about doing compound lifts to boost testosterone. You may get a transient spike in testosterone levels after weight training, but that’s it.

Even if you do get a temporary boost, it’s not going to be enough to bring you out of hypogonadism.

Testosterone optimisation therapy is the ONLY proven way to clinically raise your testosterone levels to the optimal range.

Gentlemen, just as you can’t out train a bad diet, you can’t out train low testosterone.

Final Thoughts

While you can’t pretend that all your woes are down to low T – you can be damn sure it has a dramatic effect.

I get asked every day about the risks of testosterone optimisation therapy. And please understand, I’m not telling you to throw caution to the wind, because it’s important to understand the pros and cons of any treatment.

But guys, I hope you understand by now there are WAY MORE risks associated with low testosterone than optimised testosterone levels.

We have testosterone receptors all over our bodies.

Yet I don’t know of one receptor for some bullshit ‘testosterone booster’ or anti-depressants that are foreign to the body.

And you’re telling me testosterone is dangerous? Please…

Being indecisive and constantly ruminating about low testosterone won’t make it go away.

Low testosterone is no joke:

Either you face it head on or allow it to wreak havoc on your life. Which one are you going to choose?



5 Reasons You Delay Testosterone Optimisation Therapy

The benefits of testosterone optimisation therapy are well documented. However, despite this fact, many men with low testosterone delay TOT.

They dither and procrastinate.

They need to take time out to think about treatment until…never. Round and round in circles they go, never reaching a conclusion.

Here I describe some of the reasons that men hold back from TOT.

Maybe you will recognise yourself in some of these…

#1 You Don’t Want to Admit You Have A Problem

You’ve got the classics symptoms of low testosterone. You’re depressed, you have a low sex drive and you can’t lose belly fat.

You know there’s a problem, but you don’t address it. You don’t want to admit this is happening to you.

Well my friend, I’ve been there and I know how you feel. However, I didn’t want to live life that way.

Burying your head in the sand won’t make it go away. But doing something about it will.

You’ve got low testosterone – now what? Does that make you any less of a man? Not in the slightest.

It’s just another challenge you have to deal with. And when you face this challenge head on you will never look back.

Depressed man testosterone optimisation therapy.

#2 You’re Scared of Losing Your Hair

In my opinion, this is one of the dumbest reasons to not do testosterone replacement therapy. What is it with men and their hair?

However, the real reason why men are afraid of losing their hair is simply down to sex.

Virtually everything we do as men has reproductive aims. From making money to playing sports.

Men couldn’t give two shits what other men think. But they don’t want to lose their hair because they’re afraid of being less attractive to women.

Testosterone itself is not directly responsible for your hair loss anyhow. Because of the increased DHT from TOT you may experience accelerated hair loss if you’re already predisposed to it. 

That means if you were going to go bald then testosterone might speed the process up. But you were going to go bald anyway, so who cares?

Let’s get one thing straight:

It’s not attractive to vainly hold on to balding or thinning hair. If you’re going to go bald, then just own it and hit the weights so the focus is your body.

What do you think women find more attractive:

A weak man with low testosterone who tries to preserve what hair he has left?

Or a strong, bald man with optimized hormones who is supremely confident?

Vin Diesel.

Do you think Vin Diesel worries about being bald?

#3 You Worry About Prostate Cancer

The studies show there is no concrete link between prostate cancer and testosterone replacement therapy.

Yet the myth persists.

The idea that testosterone causes prostate cancer is based on a 1942 study on one patient. The patient had been castrated and was therefore not producing testosterone. After being given testosterone, he developed prostate cancer.

But remember, correlation does not imply causation.

If optimal testosterone levels were responsible for prostate cancer then we’d have millions of teenagers with this disease. But we don’t.

#4 You Think It’s Too Expensive

Let’s say testosterone replacement therapy costs a few hundred dollars a month. In the grand scheme of things is that really expensive?

Considering most people piss money away on alcohol, restaurants and other bullshit, are you really going to tell me you can’t afford TOT?

Coins purse.

Ultimately, it depends where your priorities lie.

If your child was sick and they needed healthcare, you would find a way. But why is optimised testosterone not non-negotiable?

Low testosterone is a living death sentence. If you’re willing to tolerate that over a few hundred dollars a month, then you don’t truly care about your health. 

‘But what if I lose my job?’

‘What if the economy crashes?’

<Insert lame excuse here>

By reading Jay Campbell’s book or my articles about my experience on testosterone optimisation therapy it should be clear that if done right [and you have a need] TOT works exceptionally well.

But guys still want to worry about the cost…

#5 You’re On It For the Rest of Your Life

Yes, you’ll be on testosterone optimisation therapy for the rest of your life – so what?

If you want to have healthy teeth, you’ll need to brush them for the rest of your life. And if you want a healthy body and a high quality quality of life, you’ll need to inject testosterone for the rest of your life.

That’s the price of admission to the health hall of fame. In life there is always a price to pay. There is not getting around it.

However, the biggest hangup seems to be the testosterone itself.

People are so scared about it being a big bad drug. This is due to decades of media demonisation and brainwashing.

It’s a HORMONE and your body readily accepts it: It’s not the big bad wolf, but powerful pharmaceuticals with horrible side effects are.

In fact, I don’t know of one other thing on the earth that can come close to the healing power of testosterone.

Final Thoughts

If you just take one thing away from this article, let it be this:

Most of your fears of TOT are due to low testosterone itself. 

Low testosterone makes you anxious and afraid.

Afraid of the unknown. Afraid to make choices, even though you know logically they will have a positive effect on your life.

But all you can see are potential roadblocks – whether they exist or not.

As with many things in life, it’s up to you to gather the available information and draw your own conclusion.

If you have testosterone levels of 500 ng/dl (17.3 nmol/L) or less and you have the symptoms of low testosterone, and you don’t do anything to address it, only you know the reason why.

The question is:

Are you going to awaited for the ‘appointed authority’ to give the OK? Or are you going to make up your own mind and do what’s right?