The Healthy Rebellion Radio Testosterone Crash, Tight Muscles, Achy Body Post Partum | THRR078
What Crashes Testosterone, Tight Posterior Chain After Flag Football, Fasting & Eating Windows, My Achy Body, Having A Hard Time Getting In My Last Sleep Cycle
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1. What Crashes Testosterone? [23:45]
Charlie says:
Recently got a blood test showing very low testosterone - about a third of what it's been in the past few years. And I've been mopey and getting pudgier lately. Before I freak out and go to the doctor for shots, I want to figure out what I might've done to crash my T. Maybe you'll have some ideas from experience with athletes...
In December I was on a vaguely paleo-like low calorie diet in solidarity with family. Starving through Christmas - not recommended! Didn't even lose any body fat. Sucktastic.
New Years: Awesome late night party with lots of booze.
T test about a week into January. Previously I'd been tested at 8:30am, but this time it was 11:45. Testosterone level changes throughout the day, right? How much does it typically vary? Same lab provider as last year.
Are any of those plausible testosterone crashers? What other newbie mistakes do people make to make themselves less manly in the hormone department?
2. Tight Posterior Chain After Flag Football [28:23]
Max says:
Hi Robb and Nicky,
I play flag football once a week in the warmer months, and I've noticed that after I play, for 3-4 days afterward, my posterior chain, but especially my hamstrings, are very tight - so much so that I can't do my usual gymnastic bodies stretching routines very well. And it's a bit of a positive feedback loop where because I am not able to stretch out as effectively each week, I'm getting a bit tighter every week. During the game itself I feel great (side note, used to need some carbs on game day to feel explosive since I usually eat keto, but since you started talking about electrolytes, I just supplement with LMNT and don't need the carbs, which is great).
Do you have any advice on things to try to get my body more flag football ready? I'm 5'10 150lbs, 29 years old, eaten paleo for 10+ years, keto for last year or so.
3. Fasting & Eating Windows [31:42]
Klaus says:
Hi Robb and Nicki,
Wanted to start off by thanking you for all the amazing content you put out every week. I’ve been following you since you did JRE.
A little backstory on me: I am 22y/o, 5’7, 172 lbs (16% body fat), been active since I was a little kid playing competitive sports (BJJ the past 2.5 yrs). I eat pretty low carb (very fat adapted) , but eat carbs around training time which is mainly at night (carbs at night has improved my sleep massively).
Anyways, I’ve been trying to get to 10-12% BF but have been struggling with it, lately (past 6mo) I’ve introduced eating whiting a window but it hasn’t worked for me as I somedays get home late from BJJ and feel like I have to eat. This has led me to have different eating windows the days I train. Would you say there is an negative impact if I have different eating windows from day to day, or would I still benefit from a 16 hr fast everyday regardless of the time I start and end eating? Is there another approach I can use to lean down besides this one?
Thanks for your time,
Klaus.
4. My Achy Body [38:26]
Keslie says:
Hello Robb and Nicki,
I just recently started listening to your podcast and I am loving it, thank you for doing what you do. Your generally.. somewhat.. neutral stance on things is a great middle ground to the extremes we hear all of the time. About my achy body... I am a 33 year old CrossFit hasbeen, I competed on a team in 2013 and 2015 and have since opened my own affiliate. As an ex-athlete I know how demanding a full on CrossFit routine can be on the body so at our gym we tend to lay back, enjoy the ride and take our time. This is important for you to know that when I say I "do CrossFit a couple of times a week" it doesn't mean I DO CROSSFIT... I listen to my body, modify what I need to and do what I can. I am also 4 month postpartum with my first baby. Since having him my achy joints I have always lived with have seemed to get worse and worse to the point where they wake me up in the night more than my baby does. When I stand from sitting for any amount of time I have to limp for 10-20 steps so that my ankles and hips can catch up... I look as if I am 75+ when I get up off the ground! I eat a whole foods diet and enjoy "foods" like Rebel ice cream 2-3 times a week. The food I eat that comes in a package is usually things like sprouted flax breads some nut butters, maybe some lunch meat or chicken apple sausage. I don't pay much attention to how much I eat since I am exclusively breastfeeding and want to make sure I am not restricting at all. I eat when I am hungry and stop when I am full. My meat comes from a local grass fed grass finished farm, my eggs come from my backyard chickens.. I'd say overall I choose the foods that are best for me and my babies development. So... what's causing this achy body of mine??? My movement isn't too much... maybe too little?? I really just started getting back into "working out" since having my little one. An occasional hike, spin class or CrosssFit day is what I do on a not so regular basis. Am I missing some nutrient?? Should I stretch more... what gives? I feel like I focus on my nutrition to keep me healthy and happy, but my body is acting otherwise. Any advice??????? Thanks again for what you do, more people need to hear this shit!
5. Having A Hard Time Getting In My Last Sleep Cycle. [53:48]
Alex says:
Healthy Rebel Leaders,
I keep waking up between 6 and 7 am after only sleeping 6.5 to 7 hours. I got to bed around 10:30pm-midnight, have no problems with sleep latency and sleeping throughout the night. I am familiar with many sleep protocols thanks to yourselves, Shawn Stevenson and others. This seems to be more common during the spring/summer months. I do have blackout curtains and keep the room cold. I'm 45 and I'm wondering if it has something to do with age, hormones, blood sugar dropping or if I should just try to go to bed earlier? I lose my edge and extra boost of physical/mental energy if I don't get around 8 hours of sleep.
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