When I started training, I often felt powerless. I felt a lack of energy. At the same time, I was very motivated. I wanted to change! I googled the symptoms. My “results” were iron deficiency or magnesium deficiency. So I took supplements. Nothing changed. Looking closer at the hormones, I realized that high cortisol levels and low testosterone levels were responsible for my lack of energy.

Testosterone is one opponent of cortisol. It is the male sex hormone, anabolic and your testicles produce it. Its main function is producing sperm and overall reproduction. It also controls your erections and your pleasurable sensation. Besides that, it is also a key factor in muscle growth and fat regulation. Without testosterone or with low testosterone levels your training will show no results. No testosterone, no muscle growth! We already talked about the effects of high cortisol levels. Cortisol makes you fat and weak!

As your cortisol levels rise, your testosterone levels drop and vice versa. That is the reason you can’t lose weight without normal testosterone levels.

This leads to two questions. What can we do, to increase testosterone levels?

  • Eat foods with much cholesterol, like eggs. Cholesterol is the main building material of testosterone

  • Eat foods with much zinc, like oysters. Zinc deficiency lowers testosterone levels

  • Eat foods with much vitamin D, like fish.

  • Train your whole body, but not longer than 45 Minutes at a time

  • Sleep enough, but no longer than 8 hours

  • Lower your cortisol levels

What are testosterone killers?

  • Alcohol

  • Soja

  • Stress

Since I changed my diet, to produce more testosterone, I don’t feel powerless. I have more energy and I see results. This gives me the motivation to continue.

Bottom line is, if you feel powerless, take a break and relax. Get rid of stress and cortisol. At the same time increase your testosterone levels. Sometimes the solution is to do less than to do more.

I hope this article helps you!

Your man,

Gaius Wolf



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