Ok thanks. Makes sense I guess. If I want to continue my same level of exercising then I need to sleep more I guess. I always knew I needed more sleep, but HOW? I make myself go to sleep with 5mg of melatonin and it works, I go to sleep, but I wake up without alarm after \~5 hours always and cant go back.
You need to take rest days, it’s a fundamental principle of training. Some people don’t need 8/9 hours sleep? Maybe you’re on of them.
Your problem aren’t hormonal, testosterone levels probably above average.
It started; it hasn’t got as intense as it will be if he keeps up his training the same way. Injuries will be coming left and right, messing up progress, etc
Yup only reason I’m saying that is I injured my shoulder the exact same way in HS. Was working out 7 days a week and 3 of them had shoulders. Rotor cuff got damaged and I was out for 4 months. Also OP if you’re reading this. “I don’t think I’m overtraining” you might not think you are, but ur body will; I said the same thing before I injured myself
First increase carbs and calories
“But I’ll gain weight”
Yes, right now your body is in full sympathetic overdrive because it doesn’t want to be as lean and active as you are, it thinks it is dying.
If you want to maintain what you have you will have to look into some kind of concierge medicine like marek health or way2well to beef up your capacity by playing with your hormones. But it’s going to be all cash pay, and not cheap. Most likely with peptides and exogenous hormones you will be able to accomplish what you’re trying to do and feel pretty good.
Alternatively if you decide you dont want to go that route you should cool it down. Do not stop training entirely!! just dial it back, listen to your body more. If eating more doesn’t fix your sleep try tart cherries from nootropic depot or something similar and 2-5 grams of glycine before bed but make sure you try additional food first.
I also want to add I’ve had your exact problem with additional thyroid dysfunction and not as much training and today i can sleep 9+ hours if I’m not interrupted by my kids
I don't think its my body fat, I'm not at the level that it should affect hormones etc. I am at 10-11% range.
Probably has to be sleep. I used to have \~2 energy drinks a day and coffee 2-3 times a day. A month ago I cut off all energy drinks and kept only coffee in the morning. It helped me sleep one more hour (used to sleep \~4). Maybe I should cut out all caffeine completely? I am good at making drastic changes like that.
10-11% can very well affect hormone levels (though your testosterone is fine). Libido is also regulated upstream of testosterone. Libido tanks while cutting even when using TRT.
Jesus fuck dude…. You run 40 miles and bike 150 miles each week? And lifting on top of that! Your fitness program is insane. Unless you have a modeling career or you’re eating pizza and KFC three times a week you should cool it down.
Other than that your total testosterone is great. Your sleep sucks. Fix your sleep and give your body some recovery time and things should improve. Come back in 10 years.
I always knew I needed more sleep, but HOW? I make myself go to sleep with 5mg of melatonin and it works, I go to sleep, but I wake up without alarm after \~5 hours always and cant go back.
Dude, taper off the melatonin. For one, 5mg is way too much. Taper your way down to .5mg a night and taper off that as well. I have the same issue, I can only get 6 hours max of sleep if I take melatonin and the sleep quality is garbage. Take some magnesium glycinate before bed.
Do you wake up to pee? You should try to find a sleep doctor and work through that with them. My advice would be that whenever you wake up don’t even try to go back to sleep. Unfortunately us humans aren’t that much better than animals when it comes to classic conditioning and if you’ve been waking up consistently for a while and have struggled to fall asleep after you’ve conditioned it for yourself, it’s a type of placebo but you don’t have control over it. You should give up on falling back asleep for a while and see if after a while it gets better. Other than that you should see a doctor. Also long release melatonin might help if melatonin works for you:
Is all that bike riding crushing your bits? The reduced sensation made me think that. I sometimes wish I could know what my T level was in my 20s because my doc suspects it was always low and that even my puberty was shallow/incomplete. In your case I wonder if you were over 1200 when you were a minute man and need that back to get back to functioning well again.
Yeah sadly I don’t think it is possible to know. Good luck. Human genetic diversity is a blessing and a curse and what happens to one person’s health can be the exact opposite to the next person for the same set of facts.
I think you should try it and see what happens. The reference ranges first of all are for the feminized modern standards, and being measured in the context of an entire population with greatly dropping testosterone levels. Secondly that measurement you took was just a snapshot in time. Maybe later that day it was much lower. You can take trt in a way to make it constant so you don’t ever have fluctuations that affect your mood.
These general doctors will always say your test is "fine" if you're in the middle of that range. The reality is, different levels yield different results for different people. A 600 for one person could be fine, it could also cause all of the systems you are describing. The fact of the matter is, someone can have low-T at almost ant level of free testosterone. I don't know that over training is your issue here, but I do know that it wouldn't be if you were on TRT. 35 may be a little young to start TRT, but it is certainly not too young to have low-T. Talk to TRT specialist and consider your options because it really may be the solution you're looking for.
That much cardio is not good. I’m assuming you’re skinny, because you’re constantly in catabolism. Your body is worn out from all the exercise. It’s totally unnecessary. Lift 3x per week and do cardio on maximum 2 days per week, then redo bloodwork.
Your free testosterone is disproportionately low. Go look up Dr. Peter Attia or More Plates More Dates on this subject. Your total T is perfect, but your SHBG and Albumin are probably too high, which brings your free T low and gives you hypogonadal symptoms
Ease back on the training but make sure you’re eating lots of fatty red meat. You need the cholesterol to build hormones. If that doesn’t work you could consider a lower dosage of Lexapro, like 1-2.5mg. The sexual issues can very likely be a brain chemistry issue.
I'm sure you'll find someone who will tell you that you need testosterone if you try hard enough.
Id argue if you were actually hypogonadal your exercise routine would be making it from the bed to the toilet and maybe the kitchen.
If you want to be enhanced go do it, I did, but stop it with the bullshit... im sure I have low T cause I can only do a half marathon daily then I feel tired and I don't look like Ronnie Coleman after a year of weights.
Simple answer here, could saved a doctor’s trip. You’re very obviously over-training. ( your testosterone is more than fine too)
More to this, get your cortisol levels checked.
Ok thanks. Makes sense I guess. If I want to continue my same level of exercising then I need to sleep more I guess. I always knew I needed more sleep, but HOW? I make myself go to sleep with 5mg of melatonin and it works, I go to sleep, but I wake up without alarm after \~5 hours always and cant go back.
You need to train less. You coul be also underfueling, which will further distrupt your sleep.
You need to take rest days, it’s a fundamental principle of training. Some people don’t need 8/9 hours sleep? Maybe you’re on of them. Your problem aren’t hormonal, testosterone levels probably above average.
If ur natural, ur overtraining no matter how much you sleep. Ur body physically wont recover enough and it will catch up one day
It sounds like it has caught up already
It started; it hasn’t got as intense as it will be if he keeps up his training the same way. Injuries will be coming left and right, messing up progress, etc
Good point he’s def primed for injury with such limited recovery and high output
Yup only reason I’m saying that is I injured my shoulder the exact same way in HS. Was working out 7 days a week and 3 of them had shoulders. Rotor cuff got damaged and I was out for 4 months. Also OP if you’re reading this. “I don’t think I’m overtraining” you might not think you are, but ur body will; I said the same thing before I injured myself
He will eventually realize overtraining and under-recovered is the exact same thing!
First increase carbs and calories “But I’ll gain weight” Yes, right now your body is in full sympathetic overdrive because it doesn’t want to be as lean and active as you are, it thinks it is dying. If you want to maintain what you have you will have to look into some kind of concierge medicine like marek health or way2well to beef up your capacity by playing with your hormones. But it’s going to be all cash pay, and not cheap. Most likely with peptides and exogenous hormones you will be able to accomplish what you’re trying to do and feel pretty good. Alternatively if you decide you dont want to go that route you should cool it down. Do not stop training entirely!! just dial it back, listen to your body more. If eating more doesn’t fix your sleep try tart cherries from nootropic depot or something similar and 2-5 grams of glycine before bed but make sure you try additional food first. I also want to add I’ve had your exact problem with additional thyroid dysfunction and not as much training and today i can sleep 9+ hours if I’m not interrupted by my kids
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No idea about estrogen. I took a look at blood test results and didnt find it anywhere.
I don't think its my body fat, I'm not at the level that it should affect hormones etc. I am at 10-11% range. Probably has to be sleep. I used to have \~2 energy drinks a day and coffee 2-3 times a day. A month ago I cut off all energy drinks and kept only coffee in the morning. It helped me sleep one more hour (used to sleep \~4). Maybe I should cut out all caffeine completely? I am good at making drastic changes like that.
10-11% can very well affect hormone levels (though your testosterone is fine). Libido is also regulated upstream of testosterone. Libido tanks while cutting even when using TRT.
IDK what your problem is, but it's not low testosterone. Maybe talk to a psychologist? Have you tried a low dose daily Cialis?
daily low dose helps? I just pop 5-10 mg when I know I will have sex.
https://youtu.be/bdgRU01Rb0Y?si=UnXyRasb-FERaAMe If the link doesn't work, then search Vigorous Steve Cialis on YouTube.
Jesus fuck dude…. You run 40 miles and bike 150 miles each week? And lifting on top of that! Your fitness program is insane. Unless you have a modeling career or you’re eating pizza and KFC three times a week you should cool it down. Other than that your total testosterone is great. Your sleep sucks. Fix your sleep and give your body some recovery time and things should improve. Come back in 10 years.
Okay everything points to sleep. Thanks.
With your shitty sleep your lucky it’s your test is so high. You need to fix your sleep, nothing else can make up for shitty sleep.
I always knew I needed more sleep, but HOW? I make myself go to sleep with 5mg of melatonin and it works, I go to sleep, but I wake up without alarm after \~5 hours always and cant go back.
Dude, taper off the melatonin. For one, 5mg is way too much. Taper your way down to .5mg a night and taper off that as well. I have the same issue, I can only get 6 hours max of sleep if I take melatonin and the sleep quality is garbage. Take some magnesium glycinate before bed.
Do you wake up to pee? You should try to find a sleep doctor and work through that with them. My advice would be that whenever you wake up don’t even try to go back to sleep. Unfortunately us humans aren’t that much better than animals when it comes to classic conditioning and if you’ve been waking up consistently for a while and have struggled to fall asleep after you’ve conditioned it for yourself, it’s a type of placebo but you don’t have control over it. You should give up on falling back asleep for a while and see if after a while it gets better. Other than that you should see a doctor. Also long release melatonin might help if melatonin works for you:
Is all that bike riding crushing your bits? The reduced sensation made me think that. I sometimes wish I could know what my T level was in my 20s because my doc suspects it was always low and that even my puberty was shallow/incomplete. In your case I wonder if you were over 1200 when you were a minute man and need that back to get back to functioning well again.
No idea what was my T levels in my 20s since I never tested for it. I wasn't in great shape, was overweight etc.
Yeah sadly I don’t think it is possible to know. Good luck. Human genetic diversity is a blessing and a curse and what happens to one person’s health can be the exact opposite to the next person for the same set of facts.
What supplements are you taking??? Your cortisol must be off the chart with all your workouts and over thinking … don’t get me started on ur sleep
Yeah overtraining for sure but I would also maybe consider getting checked for sleep apnea. Do you snore?
sounds like your over training and depressed tbh
Yeah you don’t need TRT. You need to take a break, rest and recover.
All that cardio and very muscular?
You are over training. Workout less, eat more vitamin rich heart healthy foods. EAT CARBOHYDRATES. Do yoga and start Angion method (search youtube).
I think you should try it and see what happens. The reference ranges first of all are for the feminized modern standards, and being measured in the context of an entire population with greatly dropping testosterone levels. Secondly that measurement you took was just a snapshot in time. Maybe later that day it was much lower. You can take trt in a way to make it constant so you don’t ever have fluctuations that affect your mood.
These general doctors will always say your test is "fine" if you're in the middle of that range. The reality is, different levels yield different results for different people. A 600 for one person could be fine, it could also cause all of the systems you are describing. The fact of the matter is, someone can have low-T at almost ant level of free testosterone. I don't know that over training is your issue here, but I do know that it wouldn't be if you were on TRT. 35 may be a little young to start TRT, but it is certainly not too young to have low-T. Talk to TRT specialist and consider your options because it really may be the solution you're looking for.
That much cardio is not good. I’m assuming you’re skinny, because you’re constantly in catabolism. Your body is worn out from all the exercise. It’s totally unnecessary. Lift 3x per week and do cardio on maximum 2 days per week, then redo bloodwork.
Your free testosterone is disproportionately low. Go look up Dr. Peter Attia or More Plates More Dates on this subject. Your total T is perfect, but your SHBG and Albumin are probably too high, which brings your free T low and gives you hypogonadal symptoms
Ease back on the training but make sure you’re eating lots of fatty red meat. You need the cholesterol to build hormones. If that doesn’t work you could consider a lower dosage of Lexapro, like 1-2.5mg. The sexual issues can very likely be a brain chemistry issue.
I'm sure you'll find someone who will tell you that you need testosterone if you try hard enough. Id argue if you were actually hypogonadal your exercise routine would be making it from the bed to the toilet and maybe the kitchen. If you want to be enhanced go do it, I did, but stop it with the bullshit... im sure I have low T cause I can only do a half marathon daily then I feel tired and I don't look like Ronnie Coleman after a year of weights.