Not medical advice.
Don’t be fat.
If you are over 13% body fat then you are in excess. Fat is an aromatase engine - it is actively taking your testosterone and turning it into estrogen. Being fat is by biological definition unmanly.
The power of potassium.
However much potassium you think you need, double it (and then probably double it again). Do not bother looking at DRI/DRAs. If you are training like an athlete you are excreting - and therefore need to be ingesting - potassium like it is going out of fashion.
Up the DHT.
If there were only a single biomarker I could improve as a man, it would probably be DHT: the masculine hormone. As a man your vitality, ambition, confidence, resilience (i.e. everything that makes you a man) is accentuated by DHT.
Theobromine for the bros.
If you find caffeine not quite right for you, but want some of the vril gains that you get from it, try theobromine instead. Found in cacao/cocoa (dark chocolate) theobromine is fat soluble rather than the water soluble caffeine, so it can give many people steadier stimulation.
Don’t forget about white fish.
Pure protein (basically no fat), selenium, B6, B12, phosphorus. Salmon is fantastic, it contains good amounts of the aforementioned nutrients that white fish does, in addition to the omega 3 fats it provides: EPA & DHA. However whilst it is necessary, fat = calories. If lean proteins are required, white fish is the fish of choice.
Nicotine for athletes?
As a vasoconstrictor, nicotine is not great for athletic performance on the face of it - however neither are micro clots. If you have had the v****** then nicotine is a powerful tool for detoxification in this regard, and may actually be of benefit to you as an athlete in the long term.
Weights before cardio.
If you are going to do both in a single session, or even a single day, do weights/anaerobic work and then do cardio/aerobic work. This will see your testosterone take less of a hit and you will likely perform better in most instances. My caveat is combat sports athletes lighting weights directly prior to training, as the muscular fatigue can lead to increased risk of injury on the mats - take heed.
Dive into dopamine.
In a world of cheap dopamine hits driving you to depression, you can either a) deprive yourself of dopamine altogether, or b) load up on real, healthy dopamine instead. Cold plunges, consistent training, soulful music, hearty (but healthy) food, wholesome interactions: dive into dopamine - joy will follow.
Pick your mushrooms carefully.
Beware the Lion’s Mane and Reishi trend when it comes to nootropics. These are DHT inhibitors. To take us back to #3 - we do not want that. Potent ‘nootropics’ that are going to max your DHT rather than inhibit it; caffeine, nicotine, creatine (yes: 20g megadose), gingko biloba.
Stretching is a training session.
Regular stretching and mobility work are of prolific benefit to my athletic performance. The problem? I often end up skipping on them. The solution? Programme them into your training schedule as a training session. You may skip your warm up or cool down, but you will never skip the training session itself. Treat mobility as such, you begin to become consistent with it and reap the rewards from it.
Hope these help - currently working on a new coaching program, so keep your eyes peeled for updates.
Have a blessed week.
Stay healthé.