Chris Kresser: 8 tips to help you sleep!

Sleep. We all need it. We all know it. Hardly any of us do enough of it!

We all fall into two categories when it comes to lack of sleep:

  1. Those who can, but choose not too: these people are working excessive hours, burning the candle at both ends, may have a new-born in the house etc.
  2. Those who want to, but can’t: whereby something mental, emotional or physiological is preventing you from falling and staying asleep.

Both are debilitating, no matter how healthy you may be in other areas of your life.

But never fear! Chris Kresser, my favourite functional medicine practitioner, is on it again. This article below is a great mix of conventional and alternative solutions to help you achieve the best possible thing health-wise you can do for yourself: Sleep!


Do you have trouble sleeping? Make sleep a priority by following these eight tips that will help you fall asleep and stay asleep.

You’re probably aware by now how important sleep is for good health. Inadequate sleep is a major stressor on the body and has been implicated in obesity, insulin resistance, heart disease, impaired cognitive function, and numerous other health complaints. (123456)

It doesn’t matter how dialed in your nutrition and exercise are; if you don’t get enough sleep, your health will suffer. (7)

The trouble is, making sleep a priority—although an important step—doesn’t necessarily guarantee you’ll get a restful 8 hours per night. Many people can’t fall asleep at a reasonable hour, wake up in the middle of the night and can’t get back to sleep, or consistently wake up too early. According to a review published in 2013, an estimated one-third of the adult population reports having at least one symptom of insomnia. (8)

Luckily, there are several things you can do to improve your sleep. In this article, I’ll give you eight tips to help you fall asleep and stay asleep.

1. Restrict artificial light at night

This first tip is one you’ve probably heard me talk about before: restrict artificial light at night. This means devices like computers, smart phones, and TVs, but also ambient indoor lighting. Light from all of these sources—particularly blue light—has been shown to disrupt the production of melatonin, which is the primary hormone involved in sleep regulation. (91011)

One easy way to mitigate this effect is to install f.lux on your devices, which will automatically change the display of your computer or smart phone at night to reduce the amount of blue light it emits. However, a better option is to buy amber-tinted glasses to wear after dark, which will reduce your exposure to blue light from ambient room lighting as well. Studies have shown that these glasses are extremely effective at preventing melatonin suppression and improving sleep quality and mood. (12Uvex and Solar Shield are two popular, inexpensive brands.

Can’t sleep? Check out these 8 tips for getting your 8 hours.

2. Try eating more carbs at dinner

Melatonin is synthesized in the brain by the pineal gland, along with serotonin, which is a neurotransmitter that is also involved in sleep regulation. An important raw material for this synthesis is the amino acid tryptophan, and carbohydrates increase the amount of tryptophan available to the pineal gland. Studies have shown that eating a carb-rich meal a few hours before bed can shorten sleep onset, and higher-glycemic carbs in particular seem to have the greatest effect. (131415) If you have insomnia, and particularly if you’re on a low-carb diet, adding some carbs at dinner could be an easy and effective way to improve your sleep.

On the other hand, high-protein meals can decrease the availability of tryptophan because other amino acids compete for transport across the blood-brain barrier and into the pineal gland. (16) However, the glycine-rich proteins found in skin and gelatinous cuts of meat don’t have this effect, and studies have shown that gelatin consumption before bedtime (say, a mug of bone broth) can improve sleep quality. (17)

3. Keep your bedroom cool and dark

You may have already discovered that sleeping in a cool, dark environment makes it much easier to get a good night’s sleep. One of the physiologic hallmarks of sleep onset is a decrease in core body temperature, which the body achieves by increasing blood flow to the skin and allowing heat to disperse into the environment. (18) If the sleeping environment is too warm, it can hinder this decrease in core body temperature and adversely affect sleep quality. (19)

It’s also important to keep your bedroom as dark as possible. We’ve already discussed how exposure to artificial light before bed can impair sleep, and exposure to even small amounts of light during the night can disrupt the circadian rhythm. (2021) Installing black-out shades and covering any other lights in your bedroom is one option, but an eye mask is a good alternative.

4. Manage your stress during the day

One common reason people cite for not being able to fall asleep at night is that they can’t “turn off their brain.” Is this really a surprise, considering how busy and scattered most of us stay during the day? If the sympathetic nervous system, better known as “fight or flight”mode, is consistently activated during the day, it’s unrealistic to expect that you’ll be able to switch to parasympathetic—or “rest and digest” mode—the instant your head hits the pillow.

Shifting the balance in favor of parasympathetic activation during the day by managing stress makes it much easier to fall asleep at night, and common stress-management practices such as yoga and meditation have been shown to help eliminate insomnia and improve sleep. (222324) I also recommend a program called Rest Assured, which has breathing and movement exercises designed to promote daytime relaxation and a good night’s sleep. You can try a sample exercise (audio and pictures) here.

5. Exercise and get plenty of light during the day

Supporting your circadian rhythm by avoiding artificial light at night is important, but don’t forget to enforce it during the day, too! The most important environmental factor regulating the circadian rhythm is light entering the eye, so it’s important to let your body know that it’s daytime by exposing yourself to plenty of bright light. (25) Try to spend some time outside every day, in the morning or around lunchtime if possible. Compared to outdoor light, which usually ranges from 10,000 to 30,000 lux on a clear day, ordinary indoor light is a pitiful 10 to 300 lux, not nearly bright enough to have the strong circadian-entrenching effect we want. (26)

Exercise during the day has also been shown to improve sleep quality at night. Several studies have found exercise to be effective at reducing symptoms of insomnia, and some evidence indicates that exercise may be as effective as sleeping pills. (27282930)

6. Go camping

Because the circadian rhythm is regulated primarily by exposure to light, the best way to reset your sleep schedule and get back on the right track is by exposing yourself to as much natural light as possible, with plenty of bright light during the day and no light at night. And one of the best ways to accomplish that is by going camping.

One study found that being exposed to only natural light for a few days realigns the circadian rhythm with sunset and sunrise, resulting in an easier time falling asleep and staying asleep. (31) And if you’re wondering about exposure to moonlight at night, it doesn’t appear to hinder these effects. Despite the fact that the moon can seem quite bright, moonlight is only around 0.1 to 0.4 lux. (3233) For comparison, a candle one meter away is 1 lux.

7. Address sleep-related issues like sleep apnea and restless legs syndrome

It’s also possible that you can’t sleep due to a health condition such as sleep apnea or restless legs syndrome (RLS). I recently wrote an article sharing several potential causes, as well as ways to address it.

But while RLS is usually easy to identify, people can suffer from sleep apnea without even realizing it. If you have excessive daytime sleepiness that you can’t figure out or you wake up frequently at night, it’s worth having a sleep study done to rule out sleep apnea as a cause. This is especially true if you are obese, have high blood pressure or diabetes, or have a history of snoring, all of which are risk factors for sleep apnea. (34) Remember, you don’t need to be overweight to develop sleep apnea, so see a sleep specialist to get tested for this common condition. (Side note: I will be discussing alternative treatments for sleep apnea in the near future.)

8. Try some natural remedies

Finally, there are several supplements that can be helpful for relieving insomnia and improving sleep. These are the supplements I’ve found helpful in my practice and are safe for most people to try, listed in descending order of what to try first. (Always check with your personal physician before starting any supplement protocol.)

Magnesium. Magnesium has calming effects on the nervous system, and several studies have found magnesium to be effective in treating insomnia and improving sleep. (35363738) Many people have success with 1 to 2 teaspoons of Natural Calm before bed, while others do better with chelated forms like magnesium glycinate or magnesium taurate (400 to 600 mg). It’s important to note that magnesium may have a laxative effect, and the chelated forms are usually better tolerated by those with sensitive guts.

L-theanine. L-theanine is an amino acid found in green tea that has been shown to have calming effects on the brain. (39) The recommended dose for improving sleep is 200 to 400 mg, taken an hour before bed if you have trouble falling asleep, or just before bed if you have trouble staying asleep.

Taurine. Taurine is an amino acid that reduces cortisol levels and increases the production of GABA, which is a major inhibitory neurotransmitter—our bodies’ natural “off” switch. Try taking 500 mg before bed. Using magnesium taurate allows you to get both magnesium and taurine with a single pill.

5-HTP. 5-HTP is the precursor to melatonin, and the recommended dose is 50 to 100 mg an hour before bed. (Note: do not take 5-HTP if you are taking SSRIs or other antidepressants.)

Melatonin. If 5-HTP doesn’t work, you might consider taking melatonin itself. It’s more likely to be effective if your melatonin levels are low. At lower doses of 0.5 to 1 mg I believe it is safe and unlikely to cause dependence (which may be a concern with higher doses). Also, it’s worth pointing out that many people find lower doses more sedating than higher doses.

Sources and Notes:

Productivity: One Cloud Tool to rule them all!

Health, wellness and fitness is not just about  the physical, mental, and emotional attributes of being resilient. Being productive in body is only useful if you are also productive in mind and therefore your day-to-day life too. Hence me writing this post on a very cool Cloud based tool I’ve been using for my businesses and my Clients. Although I do have personal affiliations with the creators of this product, there are no financial affiliations.

How organised are you?

If someone came up to you right now and said ” Show me the 3 most important things you are working on, and I also want to know what you are doing on the weekend, and oh, by the way, what have been the most impactful life experiences that have influenced you as a person?”

Would you be able to answer these questions on the spot, whilst still maintaining focus?

Nope, me neither! Well, perhaps I could answer these in isolation. But all at once? I’d need some time to think, and most probably something to jog my memory.

I now have a single tool to do both!


It’s called Podout, and it will change the way we all collate information in every part of our lives.

Podout is an online hub for every single facet of information. It is a database; it is a Social Media content and curation tool; it is a centralised education and collaboration mechanism so that you don’t have to log into several different App’s, platforms, or devices. You create separate ‘pod’s’ under your home page which give you one-stop-shop access to all of these. This screenshot below will give you an idea of how this looks:

Podout screenshotHow does Podout make me more productive?

It makes me more productive by having one online, secure, up-to-date database with links to everything that is both personally and professionally important to me. When you are running two Start Ups, and have five kids, this comes in very handy when trying to organise your life!

Any data on any Social Media and Cloud based platform is replicated onto the centralised page above once i link to it, making it the most collaborative productivity tool i have come across this.

You can access it here, and test it for yourself.

And don’t forget to let me know what you think.

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The Diet Decoder!

The only thing worse than a diet are ‘trendy’ diets! You know the ones: they usually involved either a C grade celebrity, and a bunch of fake-tanned, holier-than-thou, pseudo model types telling you how delicious the food is and how easy the diet is to stick too!

Yeah, right!

Here’s the one rule we can all go with when it comes to eating: One size DOES NOT fit all! What may be a great way to diet and eat for one person, may not be the best way to diet and eat for the person right next to them. You need to take time to decipher what works for you, along with exploring any underlying medical or genetic conditions.

The flip side is that not all diet’s are fad’s or just trendy! There are some smart ways to eat. And whilst I don’t advocate you go hardcore on just one of the diet’s below, perhaps you could take the best bits out of each and see how you go.

And stop listening to C grade celebrity’s!

Diet Decoder

Sources and Notes:

  • Any rant by the author is purely frustration driven by the food industry confusing the hell out of everyone, and all views are his own 🙂

Gluten: Are you confused yet?

I had a wry smile when I was in my local Big W (like a Walmart for those readers overseas).

My Twins always check out the book section, and I noticed these two books side-by-side in the health and wellness area. It’s no wonder there is so much confusion around gluten, being gluten-free, along with what is and what is not good for you.

So, which side are you on?

Gluten wars

Like this Post?

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No problems!

Just ‘Follow’ my Blog, and I’ll send you 2 exclusive E-Books to do worth all things health, nutrition, fitness, and wellness!

And don’t forget to let me know what health and fitness questions you need answered!

The Testosterone Boosting Pantry, aka. Your 30 Item High T Grocery List

I subscribe to . It’s a well researched, real-world website that is great for gaining muscle, eating healthy, and as the name of this Post would suggest, boosting your testosterone levels!

Now, before I lose the female demographic here, women also need a healthy amount of testosterone to maintain homeostasis, good cholesterol production, and to basically balance out the body. And whilst this isn’t required in the same amounts that is required by the male population, the amount of women who have an excess of estrogen and lack of testosterone is on the increase, mainly due to fad dieting and misinformation.

Oh, and how’s your Libido? If it’s been on an extended vacation, the big T will also help bring it back home!

Enjoy this article, AND, please be aware there is some profanity (and quite a few typo’s) as per the original writing.

In this massive article, you will basically get a 30 item shopping list of testosterone boosting foodstuffs with all the nitty-gritty explanations about why the foods are great for the endocrine system.

Think of it as a grocery list that your balls would write if they’d have hands.

1. All Kinds of Potatoes

If you’re a frequent reader here in AM, you already know that carbohydrates are hugely important for healthy testosterone production.

You also know that grains are not the preferred source of carbs, mainly due to problems with gluten, which can significantly increase prolactin levels, effectively messing up T production.

Simple sugars are also not the preferred carbohydrate sources on a high T diet, since they have been linked to lowered testosterone levels in multiple studies.

Ruling out grains and simple sugars, may make it look like you can’t eat any carbs, except for salad, but that’s not the case.

You can – and should eat – potatoes!

Sweet potatoes, white potatoes, russets, red potatoes, purple potatoes, etc. If it’s a potato, you should be eating it. Potatoes are excellent no-gluten source of testosterone boosting carbohydrates, and also very dense in nutrients. Stock pile your pantry full of them, and make potatoes your main carbohydrate source.

2. Macadamia Nuts

macadamia nuts for healthy testosterone productionDietary fat in general is known for its testosterone increasing effect, and nuts in general, are very high in fats. So one could easily assume that all nuts are pro-testosterone. However, that’s not the case.

The kinds of fats that have been linked to increased T production are saturated fatty-acids (SFAs) and monounsaturated fatty-acids (MUFAs). Polyunsaturated fatty-acids (PUFAs) on the other hand tend to lower testosterone levels.

Most nuts are – unfortunately – loaded with PUFAs.

Not macadamia nuts though. 100 grams of these wonderful little fat balls contain ~75 grams of dietary fat, out of which 60 grams are MUFAs, 13 grams are SFAs, and less than 2 grams are PUFAs.

Did someone say perfect for testosterone production? 😉.

3. Epic Bar

epic bar testosteroneI couldn’t believe my eyes when I first saw that there were 100% grass-fed bison bars on the market.

Not only bison, but also lamb, turkey, and beef.

Why are the epic bars so epic then? Well, despite their high price point, they’re exactly the kind of protein your endocrine system craves for. Animal-based. Grass-fed. And free of antibiotic, hormone, and pesticide traces.

I know for sure that my pantry is always loaded with bison bars. Or should I say testosterone bars. Either way, they’re epic.

4. Beef Gelatin

gelatin testosteroneIn traditional societies, the bones and connective tissue of meat-giving animals were generously enjoyed, giving the consumer a great balance of amino-acids.

In more recent cultures, we have started eating only the muscle-meat, tossing away the connective tissue, bones, and organ meat.

The problem with that is the fact that we are getting too much of the amino acids tryptophan and cysteine, and too little of the amino acids proline and glycine (both of which act as crucial neurotransmitters for the body).

To correct this, you could eat some bone broth and animal organs, but there’s also an easier way…

…Gelatin. It’s an incredibly dense source of connective-tissue protein, providing you with ~27% glycine and ~15% proline. It’s also tasteless, so you can easily scoop it straight on with a spoon.

Why would gelatin be pro-testosterone then? For starters, once you balance out the neurotransmitters in your body, your sleep quality and hormonal signaling will improve, this alone will lead to significant increases in testosterone and life-quality.

5. Coffee

coffee in high testosterone nutritionWho doesn’t love a cup – or five – of strong coffee?

Coffee is great. It gives you the caffeine which stimulates the nervous system and jolts you up, while also boosting cAMP levels, leading to increased testosterone production.

Sure coffee can also increase cortisol levels (which is a stress-hormone notorious for lowering testosterone), but it’s crucial to understand that the cortisol boost from caffeine is very short in duration, not like the T suppressing long-term (usually stress-related) cortisol elevation.

Oh, and coffee is also loaded with antioxidants. So again, there’s no need to start avoiding coffee, just don’t drink it 15 cups a day for every hour of your time awake.

6. Brazil Nuts

brazil nuts in high testosterone pantryBrazil nuts are shelled in a thick cone, so technically they’re seeds, but due to their nut-like taste and structure, people have always called them nuts.

They do not have as good fat ratios for testosterone production as the macadamia’s do (100 grams of brazil nuts has 15g SFAs, 25g MUFAs, and 19g PUFAs), but their true testosterone boosting potential is not in the fat ratio…

…It’s in the ridiculously high selenium content. 100 grams of Brazil nuts contains 1917 mcg’s of selenium, which is 2739% of the RDA%!

Selenium – mostly due to its glutathione stimulating effects – is directly linked to increased testosterone production (study, study), and just a handful of Brazil nuts a day is easily enough to cover your selenium needs, naturally.

NOTE:Most of the selenium is in the skin of the nut, so don’t buy your Brazil nuts unshelled.

7. Extra Virgin Olive Oil

extra virgin olive oil for androgen boostExtra virgin olive oil can be straight on labeled as a testosterone booster.

Since there’s literally a study where young Moroccan men changed extra virgin olive oil to their main source of fat, and in 2 weeks their testosterone levels increased by 17%.

This could of been caused by the fact that olive oil has a pretty darn great fat ratios for T production (73% MUFAs, 14% SFAs, 13% PUFAs), or it could also be the fact that olive oil is anti-inflammatory, or that it’s ridiculously high in antioxidants. It also contains the possibly testosterone boosting bitter glycoside; oleuropein.

Just make sure your olive oil is the real deal. Organic. Extra Virgin. And from a trusted brand. Many cheaper olive oils have been heated, processed, and adulterated with cheaper oils (usually high PUFA ones too).

8. Raisins

raisins and testosterone production in menRaisins are a great snack on a testosterone boosting diet for multiple reasons.

Firstly, they’re anti-inflammatory and chock-full of antioxidants, such as resveratrol, which has been linked to increased testosterone and lowered estrogen levels in few studies (study,study).

Secondly, 100 grams of raisins contain ~3 mg’s of boron, which is a not too popular mineral that has increased testosterone levels quite significantly in few scientific studies (study,study).

So, it’s not a bad idea to make your own testosterone boosting snack trail mix with raisins, macadamia nuts, and brazil nuts.

9. Parsley

parsley testosteroneParsley is a great little plant. That’s because of a compound in it called apigening.

The researcher at Texas tech found out that apigening increases the amount StAR (steroidogenic acute regulatory protein) inside the testicular leydig cells.

Why is this great you might ask? Well, StaR is the binding protein that transports cholesterol into the mitochondria inside your ballsack, essentially converting it to free testosterone.

So, more parsley -> more StaR -> better conversion from cholesterol to free testosterone -> more free testosterone.

Bottom line: You better be consuming parsley.

10. Ginger

ginger as a high testosterone foodGinger is a common household spice, but it can be used to many other things than just to add flavor to foods.

Ginger contains the active ingredient, gingerol, which is a potent anti-inflammatory agent in the body.

Not only that, but several animal studies have identified ginger as an androgenic compound (study,study), while one Iraqi human study noted a 17% increase in testosterone levels after ginger supplementation.

So not a common household spice alone, but also a powerful androgenic anti-inflammatory agent. And cheap as fuck.

11. Raw Cacao Products

raw cacao products and testosterone levelsRaw cacao, cocoa, or chocolate products are nutritionally dense testosterone boosting superfoods.

However, I’m not talking about the chocolate or cacao that most people identify as chocolate. Real chocolate is not heated (this destroys the antioxidants and many vitamins), it’s not processed, and it’s definitely not refined.

It’s this unheated, minimally processed, and essentially RAW version of chocolate that maintains the antioxidants, live enzymes, and friendly bacteria. It’s also the RAW chocolate that is linked toincreased cardiovascular health, lowered blood pressure, and lowered blood glucose levels. Not the junk on the candy shelves.

But why are raw chocolate and cacao products awesome for testosterone production?

First of, they’re loaded with antioxidants and jam-packed with minerals, such as: magnesium, zinc, manganese, iron, and copper…

…and not only that but raw cacao products have pretty much perfect fat ratios for testosterone production too. For example, out of the dietary fat in raw chocolate ~61% is saturated fats, ~37% is monounsaturated fats, and only ~2% is polyunsaturated (depending bit on the manufacturer).

So, chock-full of antioxidants, live bacteria, and enzymes. Full of testosterone boosting minerals. And has perfect fat ratios for healthy testosterone production. That is, raw cacao products.

12. Eggs

eggs and male hormonesEggs are considered as “the perfect protein”, since they contain a nearly perfect balance of amino-acids for human needs.

Eggs are also highly nutritious, containing nearly all of the recognized vitamins (with the exception of vitamin C).

They also have a good fatty-acid ratios for testosterone production. 38% saturated fats, 44% monounsaturated fats, and only 18% polyunsaturated fats.

The most important factor that makes eggs a high-T food, is the fact that the yolk contains hefty doses of cholesterol, which like you might already know, is the direct precursor of testosterone.

NOTE:I know that many people get scared about cholesterol and fats in the yolk, but there’s no need to. It has been scientifically proven that regular egg consumption on a daily basis does not negatively influence your cardiovascular health (study, study).

13. Real Salt

real salt for health and t productionThere’s a huge difference between real crystal, sea, or rock salt, when compared to the usual “table salt”.

That is, real unrefined and unaltered salts are bit clumpy and they have about 60+ trace minerals in them.

The basic table salt on the other hand? It’s usually got 2. Sodium and chloride. Rest is stripped away.

What more? Well, the processed table salts can have up to 3% anti-caking agents, which are often unhealthy heavy-metals like aluminum silicate or sodium ferrocyanide.

This is all done because of increased profits, aka. longer shelf-life. When salt is stripped from its natural minerals, it’s no longer salt. It’s processed shit.

So, would you rather consume the shitty purified table salt that has mere 2 minerals and heavy-metal caking agents, or the real deal that contains 100% real salt and 0% caking agents, with a taste that explodes in your mouth. Your call.

14. Argan Oil

argan oil testosterone dietArgan oil is the oil pressed from the argan tree kernel. It’s heavily used in the Mediterranean diet.

Previously in this article I mentioned a study where olive oil as main source of fat for 2 weeks, was able to increase testosterone levels by 17% in healthy young Moroccan men.

Well, in that same study there was another group too. A group that used virgin argan oil as their main source of dietary fat for 2 weeks. Their testosterone levels increased by ~20%.

Much like olive oil, argan oil is anti-inflammatory and has a lot of antioxidants. It also has pretty good fatty-acid ratios for T production (not as good as olive oil does though).

Anyhow, there’s clinical evidence showing how it boosts testosterone by 20%, so eat it.

15. Avocadoes

avocados fit well to a T boosting nutrition planThese fatty fruits are often deemed “bad” by the low-fat idiots. And this is because unlike many other fruits, 77% of the calories in avocado come from fats.

If you’re a frequent reader here in AM, you already know that increased dietary fat intake is directly correlated with increased testosterone production. And not only that, but the types of fat that increase T seem to be saturated fats (SFAs) and monounsaturated fats (MUFAs), while polyunsaturated (PUFAs) actually tend to lower testosterone (more here).

In the view of the above, we can see that avocados are pretty great for testosterone production. Since they contain a lot of dietary fat, from which 16% is SFAs, 71% is MUFAs, and only 13% is PUFAs.

Avocados are also loaded with fat-soluble vitamins, many of which are crucially important for healthy testosterone production.

16. White Button Mushrooms

white button mushrooms and testosterone levelsI used to eat these only as a pizza topping, and since they are mostly water, I was under the notion that white button mushrooms probably won’t do Jack-shit healthwise.

As usual, I was wrong.

White button mushrooms are loaded with polysaccharides, and in multiple studies they have been found to exert anti-estrogenic effects, since they seem to naturally block the aromataze enzyme which converts testosterone to estrogen (study, study, study).

Similar anti-estrogenic effects have been noted with other mushroom varieties too, but white button mushrooms seem to be the strongest shroomy aromatase inhibitors identified so far.

17. Baking Soda

baking soda in high testosterone pantryI use baking soda (sodium bicarbonate) more as a supplement than a grocery item, but since it can be bought at any supermarket, it fits perfectly to this list.

Why baking soda you might ask? Well, firstly because it is a great ergogenic aid that can dramatically improve your squat and bench press performance, cellular adaptation to HIIT, and can be used to supercharge your creatine supplements.

And then there’s also the fact that sodium bicarbonate tends to act as a molecular switch for the cyclic adenosine monophosphate (cAMP). And increased cAMP levels – as you might already know – correlate with increased T production, since cAMP activates protein kinase A and serves as a secondary messenger between cells and hormones (study, study, study, study,study, study, study, study, study).

It’s also about $7 per lb.

18. Yogurt

yogurt in testosterone dietAs of late, there has been a lot of evidence suggesting that prebiotics, probiotics, live enzymes, and other kinds of friendly bacteria could have a positive impact on testosterone production.

Few examples: In this 2014 study, a bunch of researchers tested multiple different diets with added Lactobacillus reuteri on male rodents. In every single case, the addition of L.Reuterii to the feed increased testosterone levels, increased luteinizing hormone levels, increased testicular size & weight, prevented age related testicular shrinkage, improved semen parameters, and even increased markers of social domination.

Another rodent study found out that increased exposure to healthy gut microbiomes lead to elevated testosterone levels. And one even saw that the probiotic Clostridium scindens can literally convert the stress hormone cortisol into androgens inside the gut.

So, how do you nourish the gut flora and colonize those healthy probiotics, prebiotics, and friendly enzymes into your intestines more effectively? Simple, by eating fermented foods, which naturally have the friendly bacteria and enzymes.

Yogurt is a great example. It contains the L. Reuterii and C. Scindensis, and several other – yet unresearched – probiotic strains.

19. Grass-Fed Beef Jerky

beef jerky testosteroneThere’s just no way around the fact that grass-fed beef is the number #1 source of testosterone boosting protein.

It’s high quality, not corn-fed, has awesome amino-acid balance, and even the fat in it is saturated, which is the kind of fat linked to biggest increases in testosterone production.

Not to mention that grass-fed and organically grown animals are not exposed to testosterone lowering pesticides, fungicides, herbicides, or insecticides. They’re also not pumped full of estrogen, like conventional cattle often is.

I developed a deep love for beef jerky in the military, since it’s probably one of the most healthiest foods you can carry as a “snack”. And there’s no way I would leave it out from a testosterone boosting grocery list. 😉

20. Minced Meat

minced meat testosteroneEverytime I visit my local grocery store, I leave with at least 2 kilos worth of organic minced meat.

There’s a good reason for that. Minced meat is fucking awesome.

Whether its beef or a mix of beef and pork or even lamb, you’re getting plenty of high quality testosterone boosting fats, along with some animal protein that your endocrine system craves for.

Minced meat is almost like a staple in many testosterone boosting recipes. It’s so easy to use, tasty, and pro-testosterone. Why not load up with it?

NOTE:I use organic meat since I don’t want to eat meat that has been treated with estrogen (to make the meat-giving animal fat). If you can’t afford organic/grass-fed minced meat, it’s better to buy the kind with lowest amount of fat, since that’s where the trace hormones tend to accumulate.

21. Pomegranates

pomegranates in testosterone boosting nutritionThere has been some very interesting study results about pomegranates as of late.

In this human study, daily pomegranate juice consumption for 2 weeks increased salivary testosterone levels by 24%, while also dropping diastolic and systolic bloodpressure.

Another human study associated long-term (1-3 years) pomegranate juice consumption to -35% reduction in arterial plague. Pomegranate juice also protected LDL cholesterol from oxidizative damage, and dropped blood pressure as seen in the above study.

In test-tubes, few compounds extracted from pomegranates have found to be anti-estrogenic.

On top of that, pomegranates and the juice of them tastes like heaven.😉

22. Blue Cheese

blue cheese testosteroneAs you can see from the “yogurt” subheading above, fermented foods are excellent for testosterone production, since they contain the probiotics, prebiotics, friendly bacteria, and enzymes associated with increased T production (study, study, study).

Just like in the case of yogurt, blue cheese is also filled with that friendly gut bacteria, live enzymes, and the like.

On top of that, blue cheese contains hefty amounts of testosterone boosting saturated fat, and certain testosterone boosting fat-soluble vitamins, like the K2 for example.

Blue cheese goes perfectly in dressings, dips, between hamburgers, etc. It’s a super simple way to add some T boosting goodness to your meals.

23. Dark Berries

berries testosteroneDark berries like blueberries, blackberries, acai berries, and so forth have always been identified as healthy.

And why wouldn’t they be. The darker the berry, the higher the antioxidant content, and the more antioxidants you consume, the less inflammation and oxidative damage takes place in your body.

The result of that should be significantly increased testosterone production and testosterone molecule preservation.

Not only the antioxidants, but berries are quite low in calories, while being chock-full of nutrients.

They also contain the unique fiber called Calcium-D-Glucarate, which can potentially help your body to remove excess estrogen.

24. Grass-Fed Butter

butter testosteroneReal grass-fed butter should be the staple in every testosterone boosting diet.

It’s a quality source for T boosting SFAs, while also containing the fat-soluble vitamins A, E, K2, and D, all of which are linked to increased testosterone production.

Just remember that it has to be real butter, and preferably from grass-fed cows. Margarines and other kinds of spread mixes are just rubbish PUFA filled inflammatory junk.

Get the real deal, the same stuff your ancestors used, then use it with cooking, in coffee, as is, whatever. Your balls will thank you.

25. Sorghum

sorghum for dht boostEver since I started seeing evidence of gluten being a potential prolactin boosterand thyroid suppressant, I have been limiting my intake of grains and focusing more on potatoes as my main carbohydrate source.

I’ve seen nothing but good results health-wise from limiting grain consumption, but sometimes I just yearn for some floury grains, bread and the like.

I’m not completely anal about not eating grains, but since I discovered sorghum (a gluten-free androgenic grain), I have been substituting some of the more gluten heavy grains with it.

I was pleasantly surprised to even stumble upon this in-vitro study where sorghum extract increased 5-alpha reductase levels by 54% (this should lead to increased DHT conversion).

26. Coconut Oil

coconut oil testosteroneLook no further than the alternative medicine community, and you will see NOTHING but praises about coconut oil. And even though I don’t always agree with their ideologies, coconut oil really is kind of damn healthy.

It has been shown to improve cognitive abilities, increase testosterone production,increase thyroid hormones, boost metabolic rate, and so forth.

Being mostly saturated fat, it also fits well to the optimal testosterone boosting fatty-acid ratios.

NOTE:Despite being high in saturated fat, coconut oil doesn’t cause any cardiovascular problems (study, study, study). Does anyone even believe anymore that saturated fat would be the culprit anyway?

27. Organic Bacon

bacon testosteroneBacon is pretty amazing. Not only does it have a heavenly taste, but it’s also packed with high quality animal protein, testosterone boosting saturated fats, and the direct precursor of testosterone: cholesterol.

In my opinion, you should only eat organic bacon though.

Because of the mass production, conventional pigs are fed with GMO soy and corn, and they’re living in such horrid conditions that they’re pumped full of antibiotics to ensure that the pigs won’t get any inflammatory diseases, and then they’re fed & injected with ridiculous amounts of estrogen and growth hormone to make the pigs fatter and bigger in record times.

That last part is crucial. Because of the high fat content of the pig meat, the hormone residues are much more of a concern. You see, the adipose tissue (fat) is exactly where the hormone traces can be found.

So, organic estrogen-trace free bacon is a great testosterone boosting food, but the conventionally raised stuff should be avoided. You’re better of using some lower fat conventional meats if you can’t afford organic bacon.

28. Onions

onions testosteronePretty much all kinds of onions are loaded with anti-inflammatory phytochemicals and antioxidants. Some of which are potentially testosterone boosting, like apigening and quercetin.

It’s not a big surprise that in several rodent studies, onions have increased testosterone and produced androgenic effects (study, study, study).

Possibly the sickest result so far comes from this study where onion juice added to male rodents feed, increased tesosterone levels by ~300% on average. Hard to say if the results are skewed or if this applies to humans at all, but it’s still quite fascinating.

I have never seen any human data on the hormonal effects of onions, but there’s potential and onions can add great punch to many foods, so why not?

29. Garlic

garlic testosteroneDespite the fact that garlic can give you a foul breath, it’s also capable of increasing your nitric oxide levels by ~200% when taken in combination with vitamin C. Making it a stupidly cheap pre-workout booster.

There’s also a rat study where rodents on a high-protein diet, saw significant increases in testosterone and drops in cortisol after garlic supplementation.

I have no idea what would cause this raise in testosterone after garlic consumption, but it could be caused by quercetin, anti-inflammatory effects, high amount of antioxidants, or its vasodilating effects.

Whatever it is, garlic is definitely worth the money.

30. Oysters

oysters and testosterone productionOysters are a staple in many “testosterone boosting foods” lists out here on the internet.

Not for nothing. They are absolutely jam-packed with zinc, magnesium, selenium, copper, and vitamin D. All of which are crucial for testosterone production.

Oysters also contain high quality protein, including some of the more rare amino acids (like the possibly testosterone boosting D-aspartic acid).

The legend says that the 18th century ladies man – Casanova – ate 50 oysters for breakfast. You know, maybe he was on to something.😉

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Productivity: 50 Tips to boost your brainpower! (Check out No. 13 under ‘focus’).

This detailed infographic from Wrike has categorised some great, practical brain boosting productivity tips!

Hope you find it as useful as I have!

50 Productivity Tips

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Article: Wheat and Your Hormones

Wheat and Gluten is the devil!
Well, apparently it really is, from the multitude of articles and studies out there. It’s being blamed on everything from autoimmune diseases to obesity. But is it really as bad as all that?
I know that I perform personally and professionally at a more optimum level when I don’t have wheat. However, I do eat a very clean diet, but do occasionally indulge in some yummy sour-dough, or a nice italian meal. I avoid cereals and super-market bread religously. So the occasional ingestation of wheat is probably not going to give me cancer by morning!
This article below is from Dr. William Davis‘s Blog, Wheat Belly. Dr.Davis wrote the a book of the same name, and he isn’t what you would call a fan of wheat or most grains in general. This article is from one of his latest Posts, and explains the (possible) link between ‘man-boob’s’ and certain proteins in wheat. It’s an interesting read, and a lot of it is rational, science based fact. That doesn’t mean it holds true for everyone though.
I’ve done some very quick research on the A5 pentapeptide amino acid referred to as the culprit, but haven’t seen anything too conclusive. Can someone point me to an article on PubMed here? This is fascinating stuff if it’s all true.
Anyway, whatever you beleive, it’s a good read.
What do I beleive? I beleive in balance, open mindedness,  and that one size does not fit all! 🙂

Muffin Tops, Man Boobs, and Bagel Bumps
Wheat and grains throw hormones out of whack!

Muffin tops, man boobs, and bagel bumps: These are among the varied and perverse ways that the hormonal distortions inflicted on unwitting humans who consume the seeds of grasses, i.e., grains, show themselves.

In our modern world filled with thousands of processed foods, there are plenty of landmines for health. Gummy bears and gumdrops will rot teeth, for instance. Indulge in a handful of dried prunes and you’ll have to schedule a substantial portion of your day on the toilet due to bowel irritants.

But only wheat and grains are associated with a wide swath of health problems that range from autoimmune disease to mental illness. Among the most striking outward manifestations of wheat/grain consumption are the hormonal distortions they inflict, disruptions of hormones such as testosterone, estrogen, insulin-like growth factor, and insulin.

Among the most striking outward signs of wheat/grain-induced hormonal distortions are:

Muffin Tops –The ring of body fat that encircles the abdomen is not just a challenge to find properly fitting blouses, but also a confident sign that there is also excess visceral fat surrounding the abdominal organs, the inflammatory fat that increases risk for diabetes, heart disease, cancer, and dementia. You don’t even have to be overweight or have a high body mass index, BMI, to have a muffin top. I saw plenty of people with this pattern of muffin tops on otherwise slender people in Paris, France, for example, the so-called “skinny fat people.” (There are plenty of obviously overweight people there, too, contrary to popular opinion.)

Man Boobs –More properly called “gynecomastia,” or what I’ve previously called “the Dolly Parton Effect,” enlarged breasts on males is the product of the A5 pentapeptide, a specific 5 amino acid peptide breakdown product from the gliadin protein of wheat, that is a potent stimulant for pituitary release of the hormone prolactin. Pro + lactin = encouraging lactation, including growth of breast tissue in anticipation of breastfeeding. Prolactin activity is therefore natural and normal in a pregnant mother–but not in a male. Prolactin levels in grain-consuming males can be twice as high as non-grain consuming males.

Breast enlargement is also encouraged by the abnormal increased expression of the aromatase enzyme in the visceral fat of the wheat belly that converts testosterone to estrogen, resulting inlow testosterone and high estrogen in males. This can also be responsible for reduced libido, weight gain, and emotionality.

Bagel Bumps –In some people, the accumulation of visceral belly fat is not accompanied by an outwardly visible muffin top, but shows as the abdominal protuberance that looks just like an 8- or 9-month pregnancy, what I call a “bagel bump.” It’s not clear why some people have this form of weight accumulation versus a muffin top, but bagel bumps appear to be every bit as inflammatory and insulin-blocking as the muffin top pattern.

There are several other ways that the hormonal disruptions of wheat and grains show themselves, such as increased period pain in menstruating females, increased male-pattern hair growth in women with polycystic ovarian syndrome, infertility for women, acne, skin tags, impaired erectile ability in males, reduced libido in both men and women.

My point in all this? Go to your next state fair, shopping mall, or nearest Walmart and you are going to be witness to the astounding commonality of these perversions of human physiology. While “official” sources of health information blame the individual for eating too much and moving too little, such simplistic advice completely dodges the issue of hormonal distortions that plague the public, much of it developing due to their advice to “eat more healthy whole grains,” an unnatural, inflammation-provoking, hormonally-disruptive way to eat.

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Productivity 101: The science behind being happy! (Spoiler Alert: Exercise helps!)

Why do you do, what you do?

Take 30 seconds and ponder on this question, thinking both in personal and professional contexts. What do you come up with?

Some would say money, Some would say passion. Some would say cause I have to do it, what else is there?

Whatever your answer, the underlying premise to doing what you do, let alone why you do it, is happiness!

I’m not talking ‘laughing, skipping, dancing, high-fiving, playing with kittens-and-puppies’ happiness. I mean just day-to-day, week to week, on-going contentment that makes your life enjoyable and worth living. You know, a “good life well lived” and all that stuff!

It turns out there are a bunch of ways your can not only measure you happiness, but improve or increase it. Among them are exercise, group social interaction, and sharing common goals, which all make great bases in which to launch a health and fitness campaign inside your company.

Want to know more about the science of being happy? Read on!

Science of HappinessStill not sure what makes you happy? Try this quote from Mandy Hale:

“Happiness is letting go of what you think your life is supposed to look like

& celebrating it for everything that it is!”

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