Motivation is a Lie. Inspiration is Overrated. Get a Plan.

Ever wake up one morning, full of fire and motivation, ready to crush the day? You set your alarm for 5 AM, slam a black coffee, and hit the gym like a Spartan prepping for war. Then, three days later, you’re snoozing the alarm, scrolling through Instagram, and convincing yourself that you’ll “start fresh next week.”

Yeah, we’ve all been there. That’s because motivation is a fleeting little brat. It’s great when it shows up, but it’s about as reliable as a New Year’s resolution.

So, what’s the fix? Support. Structure. A plan.

The people who win consistently in life don’t rely on motivation—they create systems that force them to take action, whether they feel like it or not. Let’s break this down.

The Myth of Motivation

Motivation is basically cheap dopamine. It spikes when you hear a David Goggins clip or see an Instagram post about “grinding harder.” But the second real life kicks in—your boss dumps extra work on you, your kid gets sick, your knee starts hurting—motivation disappears like a college freshman’s budget.

David Goggins puts it bluntly:

"Motivation is crap. Motivation comes and goes. When you're driven, whatever is in front of you will get destroyed."

Real winners don’t sit around waiting for motivation to show up like a fairy godmother. They get up and do the work anyway.

Example:

• Motivated guy: “I feel pumped today! I’m gonna work out.”

• Disciplined guy: “I don’t care how I feel. I hit the gym at 6 AM—rain or shine.”

Guess who gets results?

Inspiration is Just the Spark—But Fire Needs Fuel

Now, inspiration is a step above motivation. It lasts longer, but it’s still not enough.

• A great book might inspire you to start a business.

• Seeing someone crush a triathlon might inspire you to get fit.

• A rags-to-riches story might inspire you to chase success.

But inspiration without action is just daydreaming.

Elon Musk doesn’t build rockets because he’s “motivated.”

He builds them because he has a vision and a system for making them happen. He literally schedules his life down to the minute.

Jocko Willink (former Navy SEAL) doesn’t wake up at 4:30 AM because he feels inspired. He does it because he built the habit, and discipline beats feelings every time.

The Science: Why You Need a Challenge

Fact: The human brain thrives on struggle.

Studies show that people who push themselves through hardship become more resilient and happier over time. Psychologists call this “eustress”—the good kind of stress that forces growth.

Harvard research found that the happiest people aren’t the ones chilling on a beach sipping margaritas. They’re the ones working toward something difficult but meaningful.

• Soldiers who complete brutal training regimens experience higher long-term satisfaction.

• Entrepreneurs who grind through failure report greater life fulfillment than people in stable, predictable jobs.

• Athletes who train through setbacks feel stronger and more capable than those who quit at the first injury.

Challenge = Growth. Comfort = Stagnation.

If life feels aimless, boring, or depressing, it’s probably because you’re not facing a real challenge.

The Formula for Getting More Done (Without Motivation)

1. Support System – Surround Yourself with Accountability

   • Jim Rohn: “You are the average of the five people you spend the most time with.”

   • If you hang around lazy, excuse-making friends, guess what? You’ll be just like them.

   • Find a group that challenges you. Hire a coach, join a mastermind, or start training with beasts who won’t let you quit.

2. Structure – Plan Everything

   • Warren Buffett plans his entire day, down to small decisions.

   • Jocko Willink plans his workouts before bed.

   • Successful people don’t “wing it.” They create systems.

   • Write out your workouts, business moves, or study sessions ahead of time.

3. A Plan – Make a Vision and Reverse Engineer It

   • Don’t set vague goals like “get fit” or “make money.”

   • Be specific: “Lose 20 pounds by July 1st” or “Make $10K a month by December.”

   • Then break it into daily tasks. If you want to write a book in 6 months, you need to write 500 words a day. Simple.

The Cost of Weakness: Why Men Today Are Lost

Look around. Depression, anxiety, and suicide rates in men are skyrocketing.

• Male testosterone has dropped by 50% since 1970.

• Men are getting weaker—average grip strength has fallen dramatically.

• More men live at home with their parents at 30 than ever before.

Why? Because society has made struggle optional.

• No one needs to fight for food.

• No one needs to build anything with their hands.

• No one needs to prove themselves.

And when men stop struggling, they stop growing.

Jordan Peterson says it best:

"If you have nothing to strive towards, you will suffer meaninglessly."

The solution? Stop waiting for motivation. Stop hoping for inspiration. Get a plan and do the work.

Final Thought: The Ultimate Freedom

True freedom isn’t being lazy.
It isn’t waiting for motivation.
It isn’t hoping life “works out.”

It’s building yourself into a beast—mentally, physically, and financially.

Mark Cuban said: “Work like there is someone working 24 hours a day to take it all away from you.”

So what’s your move? You gonna wait for inspiration? Or are you gonna get a plan and make things happen?

🔥 Let’s go.

Summary:

• Motivation is short-term, unreliable, and weak.

• Inspiration is nice but useless without action.

• Success comes from support, structure, and a plan.

• Men are declining because struggle is optional. Make it mandatory.

• Freedom comes from taking responsibility for yourself.

Let’s stop being soft and get back to what makes us strong. 💪🔥

What’s Next?

• Drop your thoughts below. Do you agree? Disagree?

• Tag a friend who needs this reality check.

• Share this with someone who’s waiting for motivation instead of making moves.

🔥 Time to level up. No excuses.

Lets talk peptides and how to think about them!

Shiny object syndrome is real. When anything good comes along several things happen: marketing hype, algorithms and influencers in cute little outfits making promises. Always been skeptical of groupthink. Before your squirrel brain checks out, this is NOT  a hit piece on the alternative and peptides. Slap yourself.

I’ve been fringe before fringe was cool, not bragging, just observant, and many of us feel this way. Stepping back from the crowd can be a good thing.

 Let me explain: In the late ’80s and 90’s I started getting regular weekly chiropractic, was told “That don’t work, be careful, they’re quacks” I was sometimes teased for doing martial arts like Judo and kickboxing “That won’t help you in a fight!”  I heard breakthrough statements like: “Aerobics are better than lifting weights. It’ll turn to fat!” I only knew less than a handful of girls that lifted alongside my friends and I. Some shared how they were ridiculed. In 1986 we even had a girl want to wrestle on our team. “That will never happen” Oh it continued, the establishment hated Beary Sears, Adkins, “Art and Science Of Low Carb Living” “That low carb stuff is a Fad… and dangerous!” Oh, my Fav “Eggs are bad…No! wait, eggs are good…NO! It’s the egg yolks that are bad.. eat egg whites! Fat will kill you!” Now research says: “Eating egg whites only is STUPID without the yolk, you need them both!” I never stopped eating the whole damn thing and sometimes raw… Rocky did it!

I even remember in the Marines doing my morning routine of pushups, stretching, and core ten days into sweaty nasty field ops. “Dude, why you so motivated?”

Fast forward 30 years, we have weightlifting females who have not compromised their health by lifting heavy things. Duh. Lo and behold muscle doesn’t turn into fat when you age, lifting weights makes you live longer and martial arts is not a joke, Have you heard of MMA?

I flipped off the food guide pyramid decades ago.  There’s a crazy rush towards chiropractic, massage, on and on. Unfortunately, most of my male peers are too fat now to tie their shoes and their testosterone level is as low as the pants of a teenager and they have to pop pills like M&M’s to function.

With trust in institutions and the establishment rightfully gaining the skepticism it deserves, we have to learn to identify the pattern of the mass market and shiny object syndrome.

What Exactly Are Peptides?

Peptides are short chains of amino acids that function as signaling molecules in the body. They can tell your body to do all sorts of things, like produce more growth hormones, heal tissues, or regulate metabolism. What they don’t do is act as some miracle shortcut that replaces hard work, proper nutrition, and good sleep. If you’re hoping peptides will save you from your Netflix-and-pizza lifestyle, sorry to disappoint. It’s estimated that there are nearly 100,000 peptides in the human body broken down into different categories.

Breakdown of Peptides in the Human Body:

1. Naturally Occurring Peptides:

• Hormonal Peptides (e.g., insulin, oxytocin, glucagon)

• Neuropeptides (e.g., endorphins, substance P)

• Antimicrobial Peptides (e.g., defensins, cathelicidins)

• Growth Factors (e.g., IGF-1, EGF)

• Signaling Peptides (e.g., thymosin beta-4, vasoactive intestinal peptide)

2. Bioactive Peptides:

• Small protein fragments with functions such as wound healing, immune modulation, and metabolism regulation.

3. Synthetic and Therapeutic Peptides:

• Over 60 peptide-based drugs are currently approved by the FDA, including BPC-157, TB-500, and GLP-1 agonists.

Why Is the Number So Large?

• Peptides are fragments of proteins, which means that every protein in the body can be broken into multiple functional peptides.

• Advances in proteomics and mass spectrometry have revealed many unknown peptide sequences. 

Medicine and wellness are about tradeoffs, not clear-cut right and wrong. This concept had been a mental barricade that I’d been dealing with for years. Sometimes I love a drink, but I have to picture the hormonal and downstream effects of the short dopamine and serotonin effect compounded by age. When thinking of your lifestyle, think about a game of chess. If you cheat and eat a donut, don’t beat yourself up. You wouldn’t total your car cause of a scratch, right? But we also don’t say “screw it I’ll have 6 dozen!” We have to think of tradeoffs!

Five Well-Known Peptides Used in Medicine (And Why Dosing Matters)

1. Insulin – The poster child of peptides. Too little? Diabetes complications. Too much? You might pass out and meet the floor faster than you expected.

2. Glucagon – Works opposite of insulin, used in hypoglycemia. Again, dose it wrong, and you’ll be riding a blood sugar roller coaster.

3. Oxytocin – The love/bonding hormone used medically for labor induction. Too much? Uterine rupture. Too little? Labor complications.

4. Growth Hormone-Releasing Peptides (GHRPs) – Used for growth deficiencies. Overdo it, and you’re looking at insulin resistance or worse.

5. Calcitonin – Used for bone disorders like osteoporosis. Get it wrong, and your calcium levels will be all over the place.

The takeaway? Dose matters. You wouldn’t chug an entire bottle of ibuprofen (I hope), so why treat peptides any differently?

The Right Mindset: Trade-Offs, Not Just "Good or Bad"

Every substance that affects the body operates on a balance. Even water, essential for survival, can kill you if you drink too much (water intoxication). Need an example? Here you go:

• Salt – Too much? Hypertension and kidney damage. Too little? Muscle cramps, seizures.

• Potassium – Excess? Heart arrhythmias. Deficiency? Weakness, paralysis.

• Chloride – Imbalance messes up the acid-base balance, leading to metabolic issues.

Even exercise follows this rule. Too much? Rhabdomyolysis—a breakdown of muscle tissue that can send you straight to the ER with kidney failure. Too little? Welcome to a life of hypertension, metabolic dysfunction, mental decline, and muscle wasting. Studies show that both extremes are deadly—moderation wins.

Beware of Snake Oil Salesmen

Take a collective breath and remember this: Most people selling peptides don’t care about your health. They care about making money. Understanding what to take, how much, and how to use it properly is key. They won’t tell you and CAN’T. This is why some prefer pharmaceutical grade and to see medical professionals. You can go the research route too, but its on you. Peptides are a tool. And like any tool, you can prune a tree with a chainsaw… or accidentally cut off your own head.

BPC-157 & TB-500:

BPC-157 and TB-500 are the peptides that have people buzzing. Let’s go beyond the usual gym-bro anecdotes and get into what they actually are.

History and Sources

• BPC-157 is derived from a gastric juice protein and has been researched for its healing properties.

• TB-500 is a synthetic version of Thymosin Beta-4, a naturally occurring peptide linked to tissue regeneration.

• Sourced internationally, these peptides exist in research labs, but the quality varies drastically. You might be injecting high-grade material… or something cooked up in a bathtub.

 Uses

1. BPC-157 and Wound Healing – Study on soft tissue repair and angiogenesis.

2. TB-500 and BPC-157 – Shown to aid in muscle and ligament recovery.

3. BPC-157 and Gut Health – Helps with ulcer recovery and inflammation reduction.

But Wait—Who Shouldn’t Be Taking These?

Before you start poking yourself with peptides, consider this:

• Cancer patients? Some peptides promote cell growth, which is not ideal for tumors.

• Kidney disease? Peptides affect metabolic pathways that could worsen kidney function IF you have issues.

• Metabolic disorders? Peptides interact with hormones—get it wrong, and you might trigger insulin resistance or other issues.

• Side effects? Potentially include fluid retention, joint pain, fatigue, and imbalanced hormone levels.

And let’s be real—you can’t out-peptide a terrible lifestyle. If you’re drowning in alcohol, surviving on four hours of sleep, and eating garbage, peptides won’t save you.

Pharmaceutical vs. Research Grade Peptides: What’s the Difference?

Not all peptides are created equal. Pharmaceutical-grade peptides are rigorously tested and regulated. Research-grade peptides? Let’s just say you’re rolling the dice. Some are legit, but many are underdosed, contaminated, or outright fake. Do you really want to inject something whose purity is a mystery?

Conclusion: Balance is Everything

What I take?

1) NAD 2-3Xs a week stacked with B-Complex and Glutathione injections.

2) Bi-Ammino Complex and BPC 157 & TB-500 in cycles when needed.

3) And too many oral supps to mention.

About the author:

Alan H – Founder of X-Cellerate

Alan H is a former Marine Corps infantryman, retired Army nurse, and the founder of X-Cellerate, specializing in personal training, IV therapy, and pharmaceutical-grade injectable vitamins. With a focus on optimizing health and performance, he also provides select research peptides for educational purposes. Currently pursuing his Psychiatric Nurse Practitioner degree, Alan combines his medical background with fitness expertise to help clients achieve real, lasting results.

For inquiries, contact alan@x-cellerate.org or sign up for his mailing list for wellness insights.

The Science of Protein Synthesis and Muscle Building: A Biochemical Overview

Proteins are essential macromolecules that serve as building blocks for cells, tissues, and organs in the body. They are made up of amino acids, which are classified as either essential or non-essential. Understanding the biochemical processes involved in protein synthesis, as well as the optimal sources and timing for protein intake, is crucial for effective muscle building.

Biochemistry of Protein Synthesis and Muscle Formation

Protein synthesis begins with the transcription of DNA into mRNA in the cell nucleus. This mRNA then travels to ribosomes, where translation occurs. Here, transfer RNA (tRNA) matches amino acids with the appropriate mRNA codons to assemble a specific sequence, ultimately forming a polypeptide chain that will fold into a functional protein. Muscle growth occurs through a process called muscle protein synthesis (MPS), which involves the assembly of amino acids into new muscle proteins, aiding in the repair and growth of muscle fibers, especially following resistance exercise.

 Amino Acids: Essential and Non-Essential

Amino acids are categorized based on the body’s ability to synthesize them. Essential amino acids (EAAs) cannot be made by the body and must be obtained through diet. These include leucine, isoleucine, valine, lysine, methionine, phenylalanine, threonine, and tryptophan. Non-essential amino acids, like alanine and glutamine, can be synthesized by the body. Both types are crucial for muscle protein synthesis, with studies showing leucine as a key amino acid in initiating MPS due to its role in activating the mTOR pathway, a critical regulator of muscle growth (Kimball & Jefferson, 2006).

 Ranking and Comparing Protein Sources

Different protein sources vary in their amino acid profiles, digestibility, and bioavailability. Here’s a ranked overview based on these factors:

1. Red Meat (Beef): Beef is high in EAAs, especially leucine, and is effective in promoting muscle synthesis. However, some studies highlight potential risks with regular consumption, such as increased risk of cardiovascular disease due to saturated fat content (O’Connor et al., 2017).

2. Buffalo: Buffalo meat is similar in protein quality to beef but is leaner and has a better lipid profile, making it a more heart-friendly choice for muscle building (Simopoulos, 2002).

3. Chicken (Dark vs. White Meat): Dark meat contains more iron and zinc but also has a higher fat content than white meat. Both types provide high-quality protein, though white meat is generally lower in calories and saturated fat, making it more favorable for lean muscle gain (Krause et al., 2018).

4. Fish: Fish is an excellent source of protein and omega-3 fatty acids, which help reduce inflammation and promote muscle recovery. However, sustainability and mercury content should be considered, especially in large predatory fish like tuna (Mozaffarian & Rimm, 2006).

5. Turkey: Turkey offers lean protein similar to chicken but has a slightly higher concentration of certain amino acids like arginine, which supports muscle endurance. It is a low-fat, high-protein choice for muscle development (Williams et al., 2015).

6. Pork: While providing quality protein, pork often contains more fat and sodium, especially in processed forms, which may not be ideal for cardiovascular health.

7. Dairy: Dairy products such as milk and yogurt are rich in casein and whey proteins, which provide sustained amino acid release, beneficial for muscle recovery. They also contain calcium, which supports muscle contraction. However, dairy intolerance or allergies can be an issue for some individuals (Tang et al., 2009).

Optimal Timing for Protein Intake

Research indicates that protein intake both before and after exercise can significantly enhance muscle protein synthesis. Studies suggest a protein dose of about 20-30 grams within an hour post-workout maximizes MPS (Schoenfeld & Aragon, 2018). Protein consumed pre-workout can also be beneficial, as it ensures amino acid availability during exercise. A review by Cribb & Hayes (2006) showed that individuals who consumed protein immediately after training saw greater gains in muscle mass and strength compared to those who delayed intake by two hours.

Animal vs. Plant-Based Proteins

Animal proteins are often considered superior due to their complete amino acid profile and higher bioavailability, while many plant proteins lack one or more EAAs. However, studies show that combining plant proteins (e.g., rice and beans) can create a complete amino acid profile. A study by van Vliet et al. (2015) concluded that while animal proteins are slightly more effective for MPS, plant proteins can achieve similar outcomes when consumed in adequate amounts and variety.

 Ideal Frequency and Amount of Protein Intake

Evidence-based studies support the distribution of protein intake across multiple meals. A study by Areta et al. (2013) found that consuming 20 grams of protein every three hours led to superior muscle synthesis compared to larger, less frequent protein doses. Another study by Moore et al. (2009) suggested that 1.6 grams of protein per kilogram of body weight, spread across four meals, maximizes MPS. A third study by Phillips et al. (2016) highlighted that an even distribution across meals, rather than a single high-protein meal, optimally supports muscle building and maintenance.

 Importance of Protein for Aging and Longevity

As people age, muscle mass and strength naturally decline, increasing the risk of sarcopenia (loss of muscle) and associated health conditions. Consuming adequate protein is crucial for mitigating this decline. Studies by Baum et al. (2016) and others underscore that older adults often consume less protein than needed, risking accelerated muscle loss and reduced functional capacity.

Research shows a strong correlation between grip strength and longevity, where individuals with greater grip strength tend to live longer and have lower incidences of chronic diseases (Rantanen et al., 2000). Moreover, studies on higher-protein, lower-carb diets, such as those by Levine et al. (2014), demonstrate benefits for longevity by reducing risk factors linked to aging and metabolic health.

Optimizing protein intake through a balanced diet and timing, along with regular resistance exercise, can significantly enhance muscle growth and long-term health outcomes. A well-planned regimen that includes high-quality protein sources, consumed at optimal times and amounts, provides a foundation for building muscle, supporting overall health, and extending longevity.

Alan Harvey is a former Marine, retired Army nurse, and passionate fitness and wellness enthusiast, deeply committed to understanding how physical activity impacts mental performance, physical endurance, and longevity. Currently pursuing his Nurse Practitioner degree, Alan holds multiple trainer certifications from ISSA and NASM, including Wellness Coaching. He runs X-Cellerate, a business offering both virtual and in-person training as well as IV therapy, dedicated to helping clients optimize their health and well-being. You can learn more at X-Cellerate.org.

x-cellerate: Understanding Your Hormones

Most of us know there’s a difference between males and females. One of the most important hormones to us XY types is testosterone. A multi-million dollar industry has exploded around improving it. Several studies have shown how environmental, dietary, and lifestyle choices are reducing it at an alarming rate.

Declines in sperm count and testosterone are well-documented, and environmental factors may be the main reason. Men have been getting steadily weaker over the decades, with  studies showing a downward trend in grip strength and overall physical fitness over the years. Over the last 50 years depression and anxiety have been on a steady rise in men, again believed to be due in part by hormonal disrupters.

In this blog for X-Cellerate.org, I am going to dive into what testosterone does to mold us into what we are.

During childhood, hormones regulate the brain’s plasticity and shape the way boys learn and interact with the world. Compared to females, boys tend to have more aggression and competitiveness, driven by testosterone. Men are often more linear and compartmentalized in their thinking, while women tend to exhibit more integrative and intuitive approaches, largely influenced by estrogen. As adulthood arrives, testosterone levels reach their peak, aiding in muscle mass, libido, and drive, before starting a gradual decline after the age of 30. As men age, understanding and optimizing hormones becomes essential for maintaining health, vitality, and clarity.

The Hormones That Shape a Man

1. Growth Hormone: Essential for muscle growth, tissue repair, and metabolism.

2. Endocrine Hormones: A complex system that involves the thyroid, pancreas, and adrenal glands, affecting everything from energy levels to stress response.

3. Sex Hormones: Testosterone is the most critical, impacting everything from mood to strength. In contrast, estrogen, though minimal in men, plays a role in joint health and bone density.

4. Adrenal Hormones Cortisol is a key hormone produced by the adrenal glands, essential for stress response but damaging in excess.

Common Hormonal Disorders in Men

1. Diabetes: Men with diabetes often have lower testosterone levels, contributing to fatigue, low libido, and muscle loss.

2. Hypothyroidism: The thyroid hormone regulates metabolism. Low thyroid function can lead to weight gain, brain fog, and depression.

3. Adrenal Fatigue: Chronic stress can deplete cortisol reserves, leading to exhaustion, poor focus, and immune dysfunction.

4. Low Testosterone: Age-related testosterone decline is common but can be exacerbated by poor diet, stress, and lack of exercise, impacting physical and mental health.

Foods That Kill Your Manly Metabolic System

Be cautious about what you put into your body. Many common chemicals and additives wreak havoc on hormones:

Soy: Contains phytoestrogens that mimic estrogen and can lower testosterone.

High Fructose Corn Syrup: Disrupts insulin sensitivity and can contribute to diabetes.

Folic Acid : Synthetic forms of folate interfere with the body's natural processes.

Cyanocobalamin: A cheap form of Vitamin B12 that may contain harmful cyanide compounds.

Nitrates and Nitrites: Found in processed meats, these chemicals have been linked to cancer and hormone disruption.

Alcohol: Lowers testosterone and increases cortisol.

Potassium Bromate: Used in bread-making, it’s been linked to cancer and thyroid issues.

Parabens (like Propyl Paraben) Mimic estrogen and disrupt endocrine function.

BHA & BHT:  Preservatives that may affect testosterone and lead to cancer.

Propyl Gallate: A preservative linked to hormonal imbalances.

Artificial Colors and Phosphates: These additives may interfere with hormone function and lead to hyperactivity.

Aluminum Additives: Found in processed foods, they may contribute to neurodegenerative diseases.

 Activities and Environmental Elements That Kill Your Manliness

1. Sitting Too Much: A sedentary lifestyle is associated with lower testosterone and increased risk of cardiovascular disease. A study in the American Journal of Preventive Medicine highlights the dangers of prolonged sitting.

2. Lack of Sleep: Poor sleep quality disrupts testosterone production and increases cortisol levels. The Journal of the American Medical Association showed that one week of sleep deprivation led to a 15% reduction in testosterone.

3. Mouth Breathing: Chronic mouth breathing can alter facial structure and reduce oxygen intake, impacting energy and focus.

4. Stress: Chronic stress elevates cortisol, which competes with testosterone and can cause weight gain, low libido, and anxiety.

5. Screen Time and EMF Exposure: Blue light from screens disrupts melatonin production, affecting sleep and recovery. Studies suggest EMFs may impact male fertility and hormone balance.

In conclusion, you don’t need to be a scientist to see that society’s men are a shadow of what they were decades ago. Its time we start paying attention.

Alan Harvey is a former Marine, retired Army nurse, and passionate fitness and wellness enthusiast, deeply committed to understanding how physical activity impacts mental performance, physical endurance, and longevity. Currently pursuing his Nurse Practitioner degree, Alan holds multiple trainer certifications from ISSA and NASM, including Wellness Coaching. He runs X-Cellerate, a business offering both virtual and in-person training as well as IV therapy, dedicated to helping clients optimize their health and well-being. You can learn more at X-Cellerate.org.

X-CELLERATE: Understanding Testosterone

     If you’re a man over a certain age you’ve probably been targeted by the algorithm with ads from companies selling you TRT injections, pills, supplements, creams, patches and on and on with a promise to Make You Great Again.  In this blog, I’ll touch on the factors that affect your testosterone.

Fun fact: men today have significantly lower testosterone than 50 years ago, probably way less than our ancient ancestors. Archaeological studies have shown that ancient man had much more bone density and muscle mass, leading to higher strength. Greater testosterone can be inferred. Life was far more brutal a thousand years ago, there was no 911 to protect your family or your wife. It was you. War required carrying heavy things long distances and then swinging it out with a foe face to face. Farming, clearing land, hauling water, and digging holes were not done by someone on Angie’s list. If you built a house, tamed a horse or made bread, it was sweat equity versus an HEB card. It’s safe to say pound-per-pound men were quite a bit more resilient and stronger in more ancient times. Research has shown that people ate a diet rich in animal fats and protein, with wild vegetables being gathered when available. The females in those days were probably tougher too and most likely could throw your average man bun-wearing hipster over her shoulder and carry him home to milk the cows.

There are many facets to the demise of the modern man, including the aggressive pursuit of leisure and the cultural war on men, which has led to a perpetual pleasure-seeking adolescent seeking out a wife or girlfriend as a fill-in for a mommy. Environmental factors called hormone disrupters in the form of pollutants and man-made chemicals in our products and food have been shown to have a positive link to lowering testosterone. During the Civil War for instance, troops sometimes trudge dozens of miles with little to no supplies or water and then fight a battle before turning around and limping home. NO electric scooters were available. Such stories number in the millions from every war and hardship that humans have endured.  During the 2nd Punic War, Hannibal led his Carthaginian army—including horses and elephants over the Alps, on a march of several thousand miles, with no Dunken Donuts, Cry Rooms, or breaks along the way, all to fight the Romans at the freezing  Trbia River in winter, and win. And in case you didn’t know this; elephants don’t do snow.  So what? Well, the point is, that our ancestor's normal would have been a horrifying survival situation to us, and they certainly needed more T to survive. We are blessed to live when we do, are capable of more and need to intentionally challenge ourselves.

A noticeable shift has been taking place as men in their 30’s and 40’s are seeking TRT to battle symptoms like fatigue, low libido, decreased muscle mass and depression. A study in the Journal of Clinical Endocrinology and Metabolism found that total testosterone in American men has decreased by 17% between 1987 to 2004. So how much has it declined in say 1000 years?

Environmental factors that steal your super-man juice:

Endocrine disrupters, such as plastics, pesticides and even personal care products have a slow drain on hormones. A 2008 study in Reproductive Toxicology showed that products containing BPA or Bisphenol, found in plastics and epoxy resins impact testosterone production (steroidogenesis). Phthalates, which are chemicals used to make plastic more flexible have been found to disrupt hormone production in males females and children.

Particulate matter from industrial plants, exhaust and wildfires can reduce hormone production and testosterone in men. Even diesel fumes can lower testosterone in males according to a 2017 study in Toxicology and Industrial Health.  A 2005 study in Human Reproduction found that secondhand smoke is linked to lower testosterone. So watch out if you’re a truck driver that smokes!

That doesn’t mean the rest of us are safe! Blue light is a hormone disrupter. A 2013 study in the Journal of Clinical Endocrinology and Metabolism found that exposure to light before bedtime significantly suppressed melatonin levels, which of course effects sleep over time  and then recovery which eventually effects testosterone.

  A University of Chicago study in 2011 found that young, sleep deprived men, had a 10-15% reduction in testosterone. This explains so much.

Obesity and poor diet are major contributors to poor health and especially testosterone.  Fat converts testosterone into estrogen, reducing the available levels when you need it. A sedentary lifestyle and consumption of processed foods can have the greatest impact on your superpowers. Of course, when one puts horrible fuel in the tank, they will get poor outcomes. In the case of humans, you will have less energy to move and exercise. Say hello low testosterone. I call this being stuck in the donut cycle. You’re fat, so you don’t have the energy to move, you get depressed, you make more poor choices, you keep waiting for something to happen, but since you have no motivation, you just keep going around and around.

Chronic stress is a huge issue and its own topic, but it’s safe to say that cortisol, the stress hormone, has a love hate relationship with testosterone. Look at Cortisol as a nagging wife, and Testosterone as the husband, you can get the picture.

Mental health plummets under chronic stress leading to further testosterone killing behavior like alcohol, less sleep, smoking, poor diet, strained relationships, avoiding the gym and spending hours in front of a screen trying to escape, again the donut cycle. The mindset is a major influence on hormone levels.

In a 2018 study in the Journal of Clinical Endocrinology & Metabolism they tested a group of men, 18-35 year olds to see how to raise their mojo. Over 12 weeks, participants followed a high – protein, nutrient diet minimizing processed junk and included healthy fats like omega-3’s.  They also participated in HITT training, strength training, managed sleep and reduced exposure to environmental toxins like plastics and other hormone disrupters like watching the View.

Results? On average their testosterone increased by 20-30% which translated to positive health markers like reduced inflammation, lipid profiles, body fat and increased mojo. Metabolic health improved by showing lowering blood glucose levels. What else?

Learn your hormones, understand your hormones and love your hormones. Take care of them and they’ll take care of you. Stay tuned for the next blog on ways to increase your T.

Alan Harvey is a former Marine, retired Army nurse, and passionate fitness and wellness enthusiast, deeply committed to understanding how physical activity impacts mental performance, physical endurance, and longevity. Currently pursuing his Nurse Practitioner degree, Alan holds multiple trainer certifications from ISSA and NASM, including Wellness Coaching. He runs X-Cellerate, a business offering both virtual and in-person training as well as IV therapy, dedicated to helping clients optimize their health and well-being. You can learn more at X-Cellerate.org.

Who is Destroying Your Superpower? You May Not Like the Answer

Picture this: You’re a knight, a warrior, a titan in your prime—but there you are, lugging around your ambitions in little boxes like you’re organizing your attic. It’s a quirk most men over share. We categorize our lives like it’s a game of “Jenga for Adults”: physical health here, mental health over there, and spiritual health… well, let’s worry about that once we’ve conquered the physical stuff. But hey, when has keeping everything separate ever worked? It’s a setup for failure, and when things topple, we wonder why.

We’ve been saying, “As long as I work out hard, I can eat what I want,” like it’s our superhero mantra. Yet even Captain America wouldn’t dream of fueling himself with drive-thru burgers. Divide and conquer works for war, not for self-improvement. And let’s be honest—when we divide our approach to health, we conquer ourselves… in a bad way.

The Struggle for Discipline: Science Says We Need a Plan and Accountability

Let’s talk about discipline. Studies show that we men, left to our own devices, tend to turn health resolutions into half-hearted efforts which get you stuck on repeat. A survey in The American Journal of Health Behavior found that only 8% of people keep their New Year’s resolutions without external support. Another research piece in Frontiers in Psychology revealed that structured goal-setting significantly increases success, while The Journal of Medical Internet Research highlighted that accountability partners (like coaches or trainers) improved adherence to fitness and health routines. Moral of the story: We need a plan, structure, and—most importantly—a coach to keep our heads in the game.

How the World’s High Achievers Approach Longevity and Health

From the bustling streets of Tokyo to the serene landscapes of Bavaria, top achievers don’t segment their well-being like we do.

Japan: In Japan, longevity is an art form. The Japanese embrace the concept of ikigai, or “reason for being,” which ties together physical, mental, and spiritual health. They practice kaizen (continuous improvement) and respect the interconnectedness of mind and body. Even CEOs meditate.

China: Traditional Chinese Medicine integrates body, mind, and spirit. High performers in China don’t just sweat it out in the gym—they focus on nutrition, mental balance, and spiritual harmony. They figured out that burning incense and running marathons can coexist.

India: Here, Ayurveda emphasizes balance. Top athletes and corporate leaders practice yoga not just for flexibility but for mental strength. They know that having their spiritual act together helps them lift more than just dumbbells.

Russia: If you’ve ever seen a Russian Olympian, you know they mean business. Their athletes have strict regimens, but they also practice mindfulness. You won’t find them stressing about trivial things; they understand that a calm mind equals a strong body.

Germany: Germans are efficiency masters. They believe in precision, not just in engineering but in health. Elite professionals time-manage their workouts, nutrition, and even downtime meticulously. Balance isn’t just a buzzword; it’s a way of life.

France: French high performers take time to savor life, yet they’re disciplined with fitness and nutrition. The art of joie de vivre involves relishing good food—healthily—and prioritizing mental well-being.

England: The British know that mens sana in corpore sano (a healthy mind in a healthy body) is crucial. High achievers here trust in disciplined training, much like the country’s obsession with sports like rugby.

Who’s Behind Our Superpowers? (Hint: It’s Not Big Pharma)

In most of these cultures, top achievers realize that our mind is our operating system and can’t be segmented from body and spirit. Average and below-average achievers reject the spirit and focus on feelings which translates into consumerism ie taking a pill or finding a shortcut in the latest fad marketed to us. Our mind is our operating system and interconnected with the body. Dig deeper. In the US, we’ve historically been suckered by processed foods and questionable health advice. But across Europe and Asia, many are skeptical, opting for real, unprocessed foods and personalized nutrition. They invest in high-quality coaches, nutritionists, and mental health specialists to reach peak performance.

The Power of Positivity: It’s in Your Brain

Recent neuroscience studies prove that a positive mindset is your best ally. A study from The Journal of Personality and Social Psychology shows that optimistic people live longer and healthier lives. Brain imaging research from Nature Neuroscience confirms that those who visualize success and have a “can-do” attitude are more likely to achieve their goals. It’s not fluffy self-help—it's hard science. Synergy occurs when the combined effort of a group leads to a result greater than the sum of individual contributions. This principle is crucial in sports psychology, where research has shown that people often push harder and perform better when they are part of a team. A study published in the Journal of Applied Sport Psychology by Rees et al. (2007) demonstrates that the presence of supportive teammates and coaches can significantly enhance performance, partly because of increases in serotonin and human growth hormone. These neurochemical changes promote motivation, elevate mood, and facilitate physical performance.

Barriers to Motivation

A common barrier to motivation is the perception of limited time. The "I don’t have time" argument is often a psychological fallacy. As time management expert Laura Vanderkam points out, “We all have the same 24 hours in a day; how we prioritize them makes the difference.” Research published in *Psychological Science* (2012) by Masicampo and Baumeister highlights that people often waste time on activities that fail to align with their goals. Three major time-wasting habits include:

1. Excessive screen time (e.g., social media scrolling).

2. Unplanned or inefficient multitasking, which reduces productivity.

3. Indecisiveness and procrastination, often linked to a lack of clear priorities.

Together, understanding synergy and tackling these motivational barriers can lead to a more intentional and productive use of time.

The Conclusion: Unite Your Superpowers

So, if you want to be a modern-day knight, stop treating your health like a garage sale. Unite your mind, body, and spirit. Follow the lead of the world’s top achievers, and get yourself a coach to keep you on track. If elite athletes and movie stars can admit they need help, so can you. Science backs it up: a positive mindset and structured coaching are your ultimate secret weapons.

*Final Word*: Don’t let your superpowers wither. Find your balance, invest in the right guidance, and remember: even Batman had Alfred.

Blog Post Title Two

It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference.

Don’t worry about sounding professional. Sound like you. There are over 1.5 billion websites out there, but your story is what’s going to separate this one from the rest. If you read the words back and don’t hear your own voice in your head, that’s a good sign you still have more work to do.

Be clear, be confident and don’t overthink it. The beauty of your story is that it’s going to continue to evolve and your site can evolve with it. Your goal should be to make it feel right for right now. Later will take care of itself. It always does.

Blog Post Title Three

It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference.

Don’t worry about sounding professional. Sound like you. There are over 1.5 billion websites out there, but your story is what’s going to separate this one from the rest. If you read the words back and don’t hear your own voice in your head, that’s a good sign you still have more work to do.

Be clear, be confident and don’t overthink it. The beauty of your story is that it’s going to continue to evolve and your site can evolve with it. Your goal should be to make it feel right for right now. Later will take care of itself. It always does.

Blog Post Title Four

It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference.

Don’t worry about sounding professional. Sound like you. There are over 1.5 billion websites out there, but your story is what’s going to separate this one from the rest. If you read the words back and don’t hear your own voice in your head, that’s a good sign you still have more work to do.

Be clear, be confident and don’t overthink it. The beauty of your story is that it’s going to continue to evolve and your site can evolve with it. Your goal should be to make it feel right for right now. Later will take care of itself. It always does.