Dr. C: So, what are the three, biggest points for men (or for women to guide their men) to help them really get that zip back again? What three things make the most difference?
Dr. Geo: I would say sleep is really important because men really make most of their testosterone during their sleep cycles. So, if they do not sleep well, it is very difficult to make enough testosterone. Sleep does not have to be eight hours a day. I mean, in New York, who sleeps eight hours a day anyway? Almost no one, right? It does not have to be. Actually, really long, big studies show that about 7.2 hours a night is sufficient. For some people, even 6.5 hours. I remember when I went to naturopathic school, some practitioners would say the longer you sleep, the better: “Ten hours of sleep is better than eight. Sleep, sleep, sleep.” Well, you know, you have to not only be holistic, but also realistic.
Dr. Geo: I mean, seriously, who is going to sleep 10 hours a night? Are we supposed to get things done? What I try to do, from a holistic perspective, is determine what the lowest, therapeutic dose is that we need with sleep, meditation, broccoli, vitamin B and with everything. We can do that. Most people can do that. With sleep, it’s about 6.5 to 7.2 hours a night. Some men would pride themselves by thinking, “Hey, I can do five hours a night.” “I only need four hours, and I’ll be good.” That is not true. That is definitely not true. Although research shows there is a genetic component where very few people can get away with four or five hours, all in all, people (particularly men) need between 6.5 and 7.2 to even make enough testosterone.
Dr. C: So, sleep is number one, and you need somewhere around seven hours, maybe a little more or a little less, but it sounds like seven is a good target.
Dr. Geo: Yes, that is about average.
Dr. C: How about the next one?
Dr. Geo: The next one is taking care of your adrenal glands. The adrenal glands sit right on top of the kidneys. These glands produce different neurotransmitters, hormones and particularly, that chemical we spoke about before that castrates: cortisol. So, anything that nourishes the adrenal glands would be a good thing, particularly in men that are overly stressed. That could be a whole segment and a full discussion, and actually, you are the expert. Many men should read your ADRENAL RESET DIET book. There are a couple things I do like. Vitamin C is very important. Most people take vitamin C for colds and flu prevention, but vitamin C does so many things for you, including nourishing your adrenal glands. Adaptogenic herbs are very important. These are herbs that balance out the body if you have too much of any one thing, and they help with stress very nicely. There are many. There is astragalus and Siberian ginseng. My absolute favorite, particularly for men, is rhodiola. I am a big fan of rhodiola. I take it. It works wonders, and I think it is very important not only for adrenal fatigue and adrenal nourishment, but even vitality. It helps with mental energy and when you’re exhausted from working so much. It even helps in the bedroom. So, it not only helps in the boardroom but in the bedroom, as well.
Dr. C: So, number two would be to nourish the adrenals and rhodiola is one of your favorite ways to do that. Let’s give our listeners one more, as a big wrap-up, for our number three.
Dr. Geo: Number three is the right type of exercise. I am not just saying “exercise,” but I am saying the right type of exercise for you. I am a CrossFit guy. I love running and sprints and doing CrossFit. I would love to say it’s the greatest thing for everyone, but it is not. So, find the right type of exercise for you, and it has to be personalized. Some people may do better with yoga and tai chi, while others may do better with running marathons or weightlifting or things like CrossFit. So, you need to figure that out, and I would think you should see a practitioner. Let’s say you want to do it by yourself and figure it out by yourself. Okay, fine. Your body tells you. If you are just in tune with your body, your body tells you “Hey, you know what? I ran that marathon, and I did not get sick. I actually felt good after running that marathon,” or “I felt horrible and was sick for two weeks after running a marathon.” It’s the same thing with CrossFit, weightlifting and anything else.
Dr. C: So, exercise and be flexible about your exercise.
Dr. Geo: Exercising intelligently.
Dr. C: That is awesome, and I know you have a busy practice there, but we are going to have you back on real soon and get into more depth on all these issues. This is a lot of fun.
Dr. Geo: Yeah, I am ready. Just let me know. We can do five of these if you want. Whatever you want.
Dr. C: Sounds perfect. Thanks for being on, Dr. Geo.
Dr. Geo: Alright, Alan. Thank you so much.
Dr. C: That sounds like another tweetable!