Introduction
More and more men are having issues with what I would call fragile masculinity. I know I myself have faced it. I write this now because I have finally found something that makes a difference.
First I would like to detail some of the causes and then we will dive into the solution.
Stress
Stress is the biggest factor contributing to acute symptoms such as chronic fatigue. More than that its actually causing more serious effects such as low testosterone and eventually even causing low libido.
How is this possible? Well the answer is a hormone called cortisol.
Cortisol
Cortisol is a stress hormone. Basically whenever your body is under enough stress, cortisol is released. Cortisol has a few different functions.
WebMD defines cortisol as “Nature’s built-in alarm system”.
There are many situations where cortisol can be a life saving hormone. In survival situations, cortisol fuels the flight-or-flight response.
However, due to chronic stress from our jobs, relationships, emotional issues, and life in general, our systems have become overloaded with cortisol.
Cortisol’s effects on Testosterone
Studies are finding that cortisol actually blocks the effects of testosterone. Which in some ways makes sense. You don’t need a healthy sex drive when running or fighting for your life.
In fact a study from University of Texas found that “Chronically elevated cortisol levels can produce impotence and loss of libido by inhibiting testosterone production in men. In women, chronically high levels of cortisol can produce severe fertility problems and result in an abnormal menstrual cycle.”
So, if you are having issues with low testosterone or sex drive, it may be related to chronically elevated cortisol levels.
Cortisol’s effect on Energy levels
What if I told you that you don’t need more coffee, or energy drinks for the boost you have been looking for? The thing your body actually needs is less stress.
In potentially life and death situations, cortisol serves a valuable function and fuels our flight-or-flight response. This stimulates an immense energy boost allowing us extra strength to fight or escape.
In chronically elevated situations however the result ends up being quite the opposite.
Symptoms
This is a list of symptoms of chronically elevated cortisol levels from an article over at Premier Health
- Fatigue
- Irritability
- Headaches
- Intestinal problems, such as constipation, bloating or diarrhea
- Anxiety or depression
- Weight gain
- Increased blood pressure
- Low libido, erectile dysfunction or problems with regular ovulation or menstrual periods
- Difficulty recovering from exercise
- Poor sleep
Experienced some or all of these throughout your life? You are not alone.
Solution
Now that we better understand the situation, I want to talk about what we can do to resolve the problem. Ultimately it is up to us to make the changes necessary for a better quality of life.
Here are some of the things I have found most helpful in restoring balance.
Dietary changes
- Reduce or eliminate caffeine and stimulant intake
- Eat healthy foods
- Drink plenty of water
Environmental changes
- Reduce screen time and distractions
- Reduce stressful situations
- De-clutter your space
Lifestyle changes
- Meditate
- Exercise
- Relax
Supplements
The supplements I’ve listed here not only help increase testosterone levels but also inhibit cortisol production! Using all four of them together has been highly beneficial for me.
Ashwagandha
Ashwagandha is classified as an adaptogen, which means that it helps your body adapt to stress. Check out 12 Proven Health Benefits of Ashwaghanda over at Healthline.
We are using it in this stack because it inhibits cortisol production and increases testosterone in men.
Tribulus Terrestris
A popular herb taken for its potential hormone boosting effects.
While research has shown it does not increase testosterone directly, it does increase libido in both men and women. (3, 4)
Tongkat Ali
Web MD defines Tongkat Ali as “The root and bark of Eurycoma longifolia are commonly used orally for treating erectile dysfunction, increasing sexual desire, treating male infertility, and boosting athletic performance.”(5)
What interests us most about Tongkat Ali is that it has the synergistic effect of being stress-reducing (inhibits cortisol)(6), testosterone boosting, and it prevents testosterone from being converted to estrogen.
Epimedium
One of the more versatile herbs in Chinese medicine Epimedium or Horny goat weed is highly beneficial for both men and women.
It is often used for low libido, erectile dysfunction, joint pain, mental and physical fatigue, and even memory loss.