Matt Burke spent 30 years numbing himself: drink, drugs, running a drug business out of the Liberties. In 2007 he threw his burner phone in a bin in Inchicore and started again. Today he's a breathwork coach, meditation teacher and end-of-life doula.We get into why you can't fix the mind with the mind, why your body can't tell real stress from imagined stress, and how five minutes of meditation can save you hours of your day.Think meditation, breathwork or the deeper work isn't for you? Think again.FIND MATTInstagram: @m8tt_breathworkWebsite: www.magicminds.ie

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Instagram: @rob_telos

Email: info@yourtelos.com

I'm 50 in January, and my feed is full of TRT ads. Low energy? Low drive? Come in, we'll sort you.

Instinctively I didn't like it. But I'd nothing to argue back with, because I'd never actually looked inside my own body.

So I got my bloods done with Conor Geraghty of Exodus Blood Work, who's run functional blood work on 230+ men. Optimal ranges, not the standard ranges your GP uses. This is the conversation that came out of it.

WHAT WE COVER

• Why low testosterone is a symptom, not a diagnosis
• What TRT does to your natural baseline, and why you become a customer for life
• My own bloods, my leaky gut, and the breakfast I thought was healthy
• Nutrient density over macros: organ meats, egg yolks, oysters, raw dairy
• The piece missing from every nutrition pyramid: actually digesting your food
• Cortisol and overtraining, and the client who quadrupled his free testosterone by training less
• Sauna: how much, how often, and why I'm the only man in there icing my balls
• Why your mindset shows up in your bloods

TIMESTAMPS

00:00 — Intro 03:30 — Conor's story: sick kid, migraines, and the injury that broke him 07:50 — The vegan experiment: 75kg down to 63kg 11:30 — My bloods, my leaky gut, and the breakfast I got wrong 19:20 — Who comes to Conor, and what they're all feeling 22:50 — The TRT ads and the normalising of gear 29:30 — Customer for life: what TRT does to your baseline 33:30 — The rare case where TRT makes sense 37:00 — Nutrition: nutrient density over macros 43:50 — Digestion: the missing piece 49:00 — Seed oils, tallow and cooking like your grandparents 57:00 — Cortisol, overtraining and doing too much 1:02:50 — Sauna guidelines 1:09:20 — Mindset and testosterone

CONNECT WITH ROB Instagram: @rob_telos Web: www.yourtelos.com Email: info@yourtelos.com

CONNECT WITH CONOR Instagram: @connorvitality Web: exodusbloodwork.com

Most men over 35 are walking around with suppressed testosterone and blaming age. Age is one factor. Lifestyle is the one you control. In this episode I break down what testosterone actually does, why the clinical range is misleading, and what chronic stress is quietly doing to your hormonal environment. He covers the lifestyle fundamentals, the honest science behind cold plunge, sauna, and breathwork, and why the TRT industry is selling a prescription before anyone asks you about your sleep. No shortcuts. No agenda. Just the information you need to start building the right foundations.

SHOW NOTES

What we cover:

• What testosterone actually does and why it matters beyond the gym
• Why "in range" is not the same as optimal
• The cortisol steal and why stress is a hormonal issue, not just a mental one
• Sport, competition, and the hunter: why your body needs real challenge
• Sleep, alcohol, training, and nutrition: the four levers that actually move the dial
• Cold plunge, breathwork, and the sauna problem (including the Bryan Johnson ice pack protocol)
• The TRT conversation: what the research actually says before you consider it
• The only supplement stack worth your money

Free PDF: The TELOS Testosterone Audit Key blood markers to get tested, the 5 lifestyle levers, and the honest supplement stack.

Get in touch to receive it:

📩 info@yourtelos.com 📱 Instagram: @rob_telos

Studies referenced: Leproult & Van Cauter (2011), JAMA — sleep and testosterone Pilz et al. (2011) — Vitamin D and testosterone Lopresti et al. (2019) — Ashwagandha KSM-66 and cortisol Samplaski & Nangia (2020) — TRT and azoospermia Liu et al. (2006) — recovery timelines after TRT cessation Fanara et al. (2013), Human Reproduction — sauna and spermatogenesis Fincham et al. (2023) — breathwork meta-analysis across 12 RCTs

About TELOS TELOS coaches driven men over 35 to build physical capability that compounds with age, not against it.

🌐 www.yourtelos.com 📱 @rob_telos 📩 info@yourtelos.com