Being a bloke

Testosterone. Forget that image in your head of irrational, quick tempered muscle-heads for a moment, and think of this - every man needs testosterone to be a happy, healthy man. Its associations with bumpy-faced teens and gym-junkies has left the average Joe underestimating their need for this hormone.

So what's it for?

• Sperm count - Looking to be a dad? It's not happening without a good count of testosterone. If you're having troubles conceiving, it's a good idea to get this checked
• Headspace - Feeling a bit blue or stressed lately? Lost some confidence at work or home? Just not been on the ball? Studies have shown the hormone can alleviate mild depression, and maximise cognitive ability
• Energy - If you often get to the end of the day exhausted, especially when your energy output has been mild, it could be a clue that your count is down. A good level of testosterone can also help with fat loss and increasing muscle mass (with diet and exercise)
• Libido - Not as randy as you once were? Could be yet another sign of a low count. Get it checked, and your heightened libido and hardened erections (and partner) will thank you

What can lower my count?

Unfortunately, almost everything in our daily lives is out to attack us. From the plastics in our water bottles, to our stressful jobs. Other T drainers include: stress; excess consumption of soy, processed foods, and alcohol; long cardio sessions, and age.

So how can I build it back up?

• Diet - you need cut out or cut back on the above listed foods. Other helpers in increasing your count include: zinc supplements or high zinc foods (oysters, beef and pine nuts); protein rich foods such as red meat; and cruciferous vegetable (broccoli and cauliflower) which aid in lowering estrogen and increasing testosterone
• Lifestyle - Exercise! But steer clear of those long cardio sessions, lift heavy! The 5x5 (5 reps of 5 sets of each exercise) is a great way to get started in increasing your testosterone, while burning away those funny fat man titties! And finally, sleep more. Get yourself a good mattress, forget your worries and doze off for a good eight hours. It gives your body time to de-stress, and start replacing those hormones in your body.

It is a lot of changes, but follow them as best you can and you'll be feeling like a man in no time. Stronger, happier and more confident!