Testosterone Maintaining Effects Of Quick, Early-Day Workout

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testosterone sprintingAs men, we wake up in the morning with our highest stores of testosterone, and then throughout the day, thanks to cortisol, our stress hormone, picking at us, T levels slowly drop.

A recent study has shown a way to offset this effect, and keep your masculinity at full-strength throughout the day.

18 rugby players were used in the study, and broken up into 3 groups:

1) those that sprinted in the morning (5 x 40 meter runs)

2) those that performed squats and bench press (3 sets of each using their max weight)

3) those that did nothing in the morning (the control group).

Later on in the afternoon, testosterone levels were measured, as was athletic performance.


The ones that squatted and bench pressed in the morning experienced little to no reduction in testosterone production, throughout the day, to the time levels were measured.  They also had the best athletic performance, including faster sprint times!


The sprinting group experienced a reduction in testosterone throughout the day, but much less than the group that did nothing. They also experienced better athletic performance than the group that did nothing, but not as good as the weight lifters.

(Sprinting on it’s own has been shown to quickly provide a boost of testosterone, for up to an hour after the exercise has been performed. And when done on a regular basis, men have been shown to have higher testosterone levels than men who don’t sprint).


Men that did zero exercise in the morning experienced the fastest reduction in testosterone throughout the day, and weakest performance in the the sporting events in the afternoon… shame on them (although this summarizes 99% of us men, myself included…).

So the good news for keeping your testosterone high? Doesn’t require much time and effort… 

Sprinting 5 times for 40 meters seems to require much more effort (at least in my mind), than performing 3 sets of squats and 3 sets of bench press.

Even if you only perform these weight lifting exercises 3 times a week, you will have higher testosterone levels than most men around you. And honestly, 3 sets of squats and 3 sets of bench press, even with max weight, can be knocked out in 30 minutes or less.

Testosterone plays such a key role in our overall mood, strength, confidence, libido, erection quality and more, that you should highly consider working in some weight training into your week, if you are not currently doing so.

Other things like absorbing sunrays, eating a fair amount of fats, getting a full night’s rest, reducing alcohol intake, doing testicle massages under a cold shower, help boost testosterone, and therefore increase male libido and all the other masculine benefits, but weight training may have the strongest effect of all of these.

For more information on how to boost testosterone production, experience stronger erections, last longer in bed, as well as how to increase libido naturally, click here…

Stay strong!!

-David Carreras aka Mr. Manpower
Mr. Manpower’s Guide to
Overall Manhood Enhancement
The ultimate sex guide for men… “male potency without drugs”

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How to Grow A Beard Or Make Your Beard Grow Fuller

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How to make your beard grow faster

I remember when I first started losing hair along my hairline, I was in my early 20’s… real early.

I explained my problem to my doctor on the phone, and he told me to come in and see him.

To my great joy, he explained to me that Rogaine / Minoxidil (which I had researched and thought was only for the back / crown area of your head), could be also used on the hairline.

He said something along the lines of, “if hair grows there, then Rogaine will help it grow… what’s the difference between hair follicles on the hairline and the back of the head?

Made sense to me!

This was back before the foam (which is a godsend), so there was the liquid solution and the dropper.

I began to use it, and my hairline began growing back pretty well… I even remember a girl I was friends with (who I would lament to about my hairloss) spontaneously telling me, “your hair grew back!”. BUT… the super regrowth, unfortunately, didn’t last long. The aggressive hair loss continued.

I tried Propecia (finasteride) but didn’t like the fact it made me feel kind of like a betch… so I stuck to the minoxidil, and counted the days until I’d bite the bullet and just shave my head…

I finally got fed up, just went for it and shaved my head… and shocked the world… in no time, everyone accepted it, I felt at peace, and slowly gained my confidence back in the looks department and with women, and saw that most women don’t care nearly as much about hair as we do…

And trust me, since then I’ve had a long, and healthy, track record of hot women…

So…. without further ado, how to grow your beard.


Rogaine / Minoxidil Will Help You Grow A Thick Manly Beard

So now that you know how Rogaine will make hair grow wherever it is placed, you can see how this can apply to beards.

Since hair on my scalp was not my strong suit, I figured, why not concentrate on my facial hair.

I had a small goatee ever since my late teens, but barely any mustache hair. Also, around this time, beards weren’t as insanely popular as they’ve been for the last 5 years or so.

However, my weak little 1800s Frenchman mustache was not thick enough to look good, so I began researching about how to grow more facial hair.

This was back when Google wasn’t the amazing gatherer and presenter of information it is today, but I did find a forum of men describing their experiments with Rogaine on their beards, and how it increased their facial hair coverage.

I figured what the hell… why not give it a try?

I began applying the Rogaine foam once a day a couple of times a week on my weak mustache, and it QUICKLY began to increase in coverage (width / height, if you will). My mustache was thicker, and looked great with the goatee.

So it worked!

A couple years later, in steps the beard look. I really like the beard look, and believe it to be more than a trend. Shit… beards have been in vogue since ancient times.

And while my natural beard growth was decent, it was not amazing. Applied the rogaine foam again… I applied it in a few weak spots, a couple times a week for a few weeks, and it started gaining coverage as well.

Now I have a nice manly beard and mustache… and while I genetically wasn’t all that bad in the area, it was like putting my beard growth on steroids.

And you can also start with a VERY weak beard, and get to Wolverine status, as these two images below illustrate:

How to make your beard grow more
How to grow your beard with Minoxidil

Studies have shown it works as well…


How About Rogaine For Growing Eyebrows? Yes, It Works There, Too…

A couple of years back, I had to renew my driver’s license.

It had been since my early 20’s that I had taken a picture for my license, so figured it was time.

I took the pic, and when comparing to my younger pic, noticed that my eyebrows looked more separate… I had lost some thickness and hair on the inner parts.

It looked strange now to me. Took some of the strength / masculinity / virility out of my face.

So now that I had the magical hair grower, and know it works, I tried it out on my eyebrows, and brought back quite a bit of darkness on the inner parts. It looks better now…

Lots of men lose eyebrow as they age… so keep this in mind.


So… How Much Rogaine Should I Use To Grow My Beard / Hair?

Rogaine is some strong stuff…

You would rather undershoot, than overshoot…

You don’t want a mustache like Burt Reynolds, eyebrows like Bert from Sesame Street, or a beard that reaches up to your eye sockets…

And hair follicles are a funny things. We have them ALL over our face… boost one up with minoxidil, till it grows thick, dark hair, and you may not be able to turn it back to a small pale hair.

So… less is better… maybe a couple times a week, spaced out, and play it slowly… see if you like what you have, and if so, leave as is. As the years go by, your hair will most likely continue growing / expanding coverage on its own as well.

For more interesting masculinity-boosting info, see here:

Have a good one!

-David Carreras aka Mr. Manpower
Mr. Manpower’s Guide to
Overall Manhood Enhancement
The Ultimate Sex Guide for Men… “male potency without drugs”

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What Is David Carreras Up To Now?

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Right now I am:

  • Working on improving my cooking, and not always taking recipes from online.
  • Finding balance and peace in my life.
  • Helping men become the best potential lovers possible.
  • Teaching my daughter to read.
  • Improving the look and feel of my site, revamping.
  • Improving my 3 point shot.
  • Preparing a NowNowNow profile!



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Carbs Are ESSENTIAL For Your Testosterone Production

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carbs increase testosteroneI remember when the low-carb diet first hit… everyone was going wild over it..

“Oh, I can eat whatever I want… Oh, I can eat all the bacon I want, steak, chicken… it’s GREAT!”

I always knew something was off about that diet… and I was right.

Sure, a couple of my friends slimmed down substantially, claiming to have six packs while eating all the fats they want, but their testosterone levels must have been a mess!!

Meat Has Always Been Considered The “Manly” Food…. But…

If you were to know no better, and were to look at a medium-rare steak versus a bowl of white rice, which would you say would increase your testosterone production?

Without a doubt, I would go with the steak… protein in general.

But as it turns out, it doesn’t work that way…

In this study, one group of men was given a high-CARB / low-protein diet, and another group was given a high-PROTEIN / low carb diet.  The men who consumed higher carbs, and lower protein, had HIGHER testosterone levels, and LOWER cortisol levels compared to the group who ingested a higher ratio of protein to carbs…..

Cortisol, The Enemy Of Testosterone

Cortisol is your stress hormone, or your “fight-or-flight” hormone… generally when you have high cortisol levels, you have low testosterone levels, and vice versa.

During times of high stress, cortisol skyrockets, disrupting your normal hormone production, as well as sleep patterns, metabolism and sense of well-being.

That’s why it is of utmost importance to STOP once in a while, and do nothing… stop being so “productive”, and allow your mind and body to relax.  If not, cortisol can take control…

Low Carbs = Low Testosterone, High Cortisol ESPECIALLY When Working Out

how much carbohydrates post workoutFor a few years now, after my workout, I make sure to eat a small bowl of white rice to refill my glucose stores.

I once read in an EXCELLENT strength trainer’s manual (wish I had kept the link… this was a number of years back), about the importance of ingesting some carbs along with your protein, post workout.  This restores energy “fuel”, and keeps your testosterone from dropping.

(Another interesting tip I gleaned from that manual: besides the mandatory post-protein, post carbohydrate intake, drinking fruit juice immediately after your workout has been said to have a high muscle healing effect – most likely due to the carbs as well).

But something new I recently discovered: a man’s ratio of testosterone to cortisol is a gauge of overtraining (called the fTC ratio, or free Testosterone to Cortisol ratio)…

Overtraining is when you overwhelm your muscles, without properly allowing them to heal.

All of the following CAN lead to overtraining (everybody’s body is different, and can handle different loads, but these are all risk factors):

  • Working out the same muscle group two days in a row (not allowing them sufficient time to heal)
  • Working out for too long (45 minutes to 90 minutes is all you really need)
  • Performing cardio for TOO long (hard to gauge this, but long distance bicyclists and marathon runners generally have much lower T levels following a race)
  • Not sleeping enough, and then working out again (especially working out the day after not sleeping well).
  • Not providing your body with the proper nutrition post workout

As to the last point, this study showed that men who performed three consecutive days of intense training had a sharp decline in testosterone when ingesting a low level of carbs. Meanwhile, men who had a carb-heavy diet before and on workout days were able to maintain their normal levels of testosterone.

Carbs are ESSENTIAL to your man-ness!!!


Carbs Can Increase Stomach Fat, And Excess Stomach Fat Is Linked To Low Testosterone!

abdominal fat and testosteroneThis is where things can get complicated…

Yes, carbs are important for testosterone, but eating excess carbs is the QUICKEST way to increase stomach fat, and excess stomach fat has been linked to LOW T!!.

There’s a bit of a “chicken and the egg” thing going on here…. which came first? Does excess stomach fat lead to low testosterone?  Or does low testosterone lead to excess stomach fat?

Hard to tell, but there’s definitely some sort of 2 way relationship there, and you want to TRY and keep your stomach area as slim as possible (at least compared to where you were baseline – meaning teens, early 20’s).

I know this can be very difficult. Especially as we age, this battle becomes increasingly difficult (everything we eat just STICKS to our gut area… not like in our teens… eat some late night Taco Bell, and by the next day it was out of your system… back to a six-pack).

So how do we take in the proper amount of carbs, without gaining excess GUT?

Mr. Manpower’s Guidelines To Proper Carb-Intake For Testosterone Production, Without Gaining A Gut

We’ve already established that the low-carb diet is not for men… at least not for men who want to function like men.

But excess carbs is an issue, too, leading to extra abdominal fat… so how to balance everything?

Personally, these are my dietary guidelines to get my proper carbohydrate intake, without building my gut:

  • Eat a high protein, high-carb cereal with plenty of fiber and milk in the morning (milk has fat-burning qualities on it’s own).  Look for one of those cereals made for losing weight. Combined with some coffee, this will flush your system, and make way for more food (as well as kick-start your metabolism).
  • Don’t go TOO long throughout the day without eating a small snack at least; you want to keep your metabolism going.
  • Eat a balanced lunch, with a fair amount of REAL carbs (white rice or potatoes), but not a super heavy load, and a fair amount of protein and fats of some sort.
  • Eat an hour and a half before working out. A decent meal of carbs and protein. If possible, use your lunch ^^^ as your pre-workout meal, to not overdo the calorie intake for the day. If you have to workout late in the day, then eat a small lunch (tuna on wheat is perfect, with a few chips for the fats, and a fruit) to hold yourself over to the larger meal, and to not overdo calorie intake.
  • Drink a protein shake and a small plate of white rice, pasta or potatoes IMMEDIATELY after your workout, for the carb and protein replenishing.
  • An hour after your post workout “meal”, eat dinner, or a real meal, with heavier protein, but much less carbs… you’ve already had plenty of carbs throughout the day.
  • Try not to eat TOO late, but do eat a very small, healthy snack before sleeping, as a small carb “dose” right before bed helps you sleep better, which: 1) better recharges testosterone, 2) reduces cortisol the following day, 3) helps muscles heal and grow better, 4)improves metabolism the next day, 5) improves mind-state the following day.
  • Treat yourself once in a blue moon to a nice, fatty snack, like a bacon cheeseburger or pizza, which gives you that nice fat injection (that we crave so much), also important for testosterone, BUT LIMIT YOURSELF.
  • Crackery, starchy, bready snacks, and sugary snacks… cut them out as much as possible. They provide no nutrients, and are the fluffy kind of starches that just add “gut” with nothing in return.
  • Coming from an ex HEAVY-drinker, limit your alcohol intake when possible… if it’s a good night, and you’re having fun, go for it… just know you’ll have to make up for it later.  If there’s no good reason to drink, and the “opportunity” presents itself, consider passing.
  • Of course, eat fruits and vegetable when you can.

I don’t eat brown rice, as it doesn’t provide me with that energy boost like white rice does… I rather just eat a smaller portion of white rice.

The formula to losing gut is simple = take in less calories a day than you burn.  Try your best to balance these things!

Also, add some cardio to your day!  It’s not so much the intensity, but rather the duration!  When possible, rather than taking the car somewhere, walk! Rather than take the elevator, take the stairs!  Go play basketball!  Or just go for a jog around the block a couple of times!  This helps with the burning calories part of the formula.

Follow these guidelines, and you should have enough carbs to keep your Testosterone levels healthy, without growing your gut. 

For a set of 25 COMMANDMENTS to keep your testosterone production at full strength, check this out…

Have a good one!!

-David Carreras aka Mr. Manpower
Mr. Manpower’s Guide to
Overall Manhood Enhancement

Related Posts:

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