Lifestyle

Lifestyle changes to maximize the anabolic and minimize the catabolic hormones, and maximize the anabolic effects of exercise include:

• Getting adequate sleep
• Minimizing stress
• Avoiding the use of recreational drugs, alcohol and tobacco

In order to manipulate the body's endogenous hormones to insure that anabolic edge, a person's lifestyle has to be brought under control. Reducing emotional and psychological stress leads to increased testosterone and decreased cortisol levels (remember, cortisol breaks down muscle tissue). Stated most simply: stress makes it more difficult to excel and shape your body and easier to break it down.

You'll also need sleep. While some people can get away with as little as six hours or less a day, most people need at least seven and sometimes up to ten hours a day. This can be done either straight through at night or with a 6-8 hour stretch at night and a 1-2 hour nap in the afternoon. Sleep deprivation adversely affects hormone function.

Recreational drug use must also be curtailed. Marijuana , and cocaine have been shown to decrease serum testosterone. Alcohol also lowers critical hormone levels, such as the sex hormones and growth hormone. , , ,

The occasional drink isn't a problem. In fact, because of the possible cardiovascular and other benefits, I often recommend that my patients enjoy a glass of red wine a day, usually with their supper.

In order to set up a foundation for the performance and body you want, you have to optimize your lifestyle. That means keeping stress at bay as much as possible, getting proper sleep, and keeping away from excesses of alcohol and recreational drugs.

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