In this episode 21 protocols
▶ 12:34 Nasal Breathing Behaviors “So the simple version of this is getting your breathing right during the waking hours meaning primarily unless you're working out really hard or there's some other reason why you're maybe eating or speaking that you need to be breathing through your mouth you should be a nose breather. There's really good evidence for that now and in sleep you also want to be a nose breather because that's going to increase the amount of oxygen that you're bringing into your system and the amount of carb di oxide that you're offloading okay so the simple version of this is get your breathing right.” ▷ 13:04 CPAP Machine Tools “Well for some people that have severe sleep apnea they're going to need the CPAP machine this is a machine that you actually put on your face and it helps you breathe properly and sleep.” ▷ 15:39 Bright Light Exposure After Waking Behaviors “So the simple protocols for that I've reviewed before but it means getting anywhere from 2 to 10 minutes of bright light exposure in your eyes early in the day. It is not sufficient to do this with sunglasses unless you have to do that for safety reasons it's fine to where prescription lenses in contacts if you can't get sunlight for whatever reason you want to use bright artificial light but that is absolutely critical for timing the cortisol release properly limiting cortisol release to the early part of the day getting increases in dopamine that are going to promote the production of testosterone and estrogen to healthy levels.” ▷ 15:45 Artificial Bright Light Tools “It is not sufficient to do this with sunglasses unless you have to do that for safety reasons it's fine to where prescription lenses in contacts if you can't get sunlight for whatever reason you want to use bright artificial light but that is absolutely critical for timing the cortisol release properly limiting cortisol release to the early part of the day getting increases in dopamine that are going to promote the production of testosterone and estrogen to healthy levels.” ▷ 16:09 Avoid Bright Light Exposure in the Middle of the Night Behaviors “The other aspect of light viewing Behavior that's extremely important is to avoid bright light exposure to your eyes in the middle of the night. If you're viewing bright light in the middle of the night you are suppressing dopamine release if you're suppressing dopamine release you are suppressing pressing testosterone levels.” ▷ 17:44 Cold Showers Tools “So nowadays there's a lot of interest in using cold as a way to stimulate testosterone sounds pretty crazy but believe it or not that and things like ice baz and cold showers can have positive effects on the sex steroid hormones.” ▷ 17:44 Ice Baths Tools “So nowadays there's a lot of interest in using cold as a way to stimulate testosterone sounds pretty crazy but believe it or not that and things like ice baz and cold showers can have positive effects on the sex steroid hormones.” ▷ 18:49 Heavy Weight Training Behaviors “What you find is that heavy weight trainings but not weight training to failure where completion of a repetition is possible leads to the greatest increases in testosterone. So anywhere from one rep maximum to somewhere in the you know 6 to8 rep repetition range in males or females increases testosterone significantly and it does it for about a day sometimes up to 48 hours.” ▷ 19:54 Do Weight Training Before Endurance Exercise Behaviors “In other words if you want to optimize testosterone levels it seems to be the case that weight training first and doing cardio type endurance activity afterward is the right order of business now when these are done on separate days it doesn't seem to have an effect there is they showed no statistical interaction but it seems that if you're going to do these in the same workout episode that it's move heavy loads first then do cardiovascular exercise.” ▷ 20:24 High-Intensity Interval Training Behaviors “It's very clear that high interval training sprinting Etc which somewhat mimics the neural activity that occurs while moving heavy weight loads is going to increase testosterone there's ample evidence for that in the in the literature.” ▷ 20:37 Limit Endurance Exercise Duration Behaviors “And that endurance exercise that extends Beyond 75 minutes is going to start to lead to reductions in testosterone presumably by increases in cortisol.” ▷ 21:37 Supplemental Estrogen Supplements “Well one of the most common ones is that Physicians will prescribe supplemental estrogen so this is hormone therapy where somebody takes either oral estrogen or they'll take they use a patch or a pellet some way to secrete estradi into the system and that has varying success depending on the individual.” ▷ 22:38 Vitamin D Supplements “It's very clear that certain collections of nutrients are useful for promoting testosterone and estrogen production in their proper ratios and those things are what I would call the sort of Usual Suspects vitamin D which is important for so many biological functions including endocrine functions zinc magnesium Etc.” ▷ 22:38 Zinc Supplements “It's very clear that certain collections of nutrients are useful for promoting testosterone and estrogen production in their proper ratios and those things are what I would call the sort of Usual Suspects vitamin D which is important for so many biological functions including endocrine functions zinc magnesium Etc.” ▷ 22:38 Magnesium Supplements “It's very clear that certain collections of nutrients are useful for promoting testosterone and estrogen production in their proper ratios and those things are what I would call the sort of Usual Suspects vitamin D which is important for so many biological functions including endocrine functions zinc magnesium Etc.” ▷ 23:48 Avoid Excessive Opioids Behaviors “So uh excessive opioids are very problematic for sex steroid hormones.” ▷ 24:07 Tongkat Ali Supplements “There are supplements in particular Tonga Ali which is has this other name it's sometime called tongat Ali sometimes it's called and the forgive me that it's hard to pronounce but uroma uh longifolia Jack this has been shown in several studies and you can find these on exam.com or you can go to PubMed if you like I've looked at these that it does seem to have some pro- fertility Pro free testosterone and subtle aphrodesiac effects it does also seem to be a slight anti-estrogen so um the reports of this people take this anywhere from 400 to 800 milligrams a day again I'm not suggesting you do that but that's kind of what's out there and there is some decent scientific literature uh to support the fact that it liberates some of the bound testosterone and allows more free testosterone to be available.” ▷ 27:47 HCG Supplements “And the prescription version of increasing luteinizing hormone is something called HCG or human chonic gonadotropin which has been synthesized and is now available as a prescription drug it's taken in various uh contexts for increasing fertility both by males and by females it can increase um for all the reasons that now make sense it can increase sperm production it can produce um ovulation frequency it can produce the number of eggs even that that are deployed in in a given ovulation although that's not always a good thing um it B basically is pro fertility Pro testosterone pro- estrogen depending on your background.” ▷ 29:13 Fadogia Agrestis Supplements “But there are certain supplements not many that apparently can increase lutenizing hormone and thereby can increase testosterone and estrogen and one of the more well documented ones is fogia agrestis that's f a o g i a separate word a g r s t i s which at least according to the literature uh that I was able to find can increase levels of lutenizing hormone and thereby levels of testosterone or levels of estrogen.” ▷ 29:47 Blood Work Behaviors “I just want to emphasize that anytime someone's going to start taking supplements that uh or modifying sex steroid hormones getting blood work done is extremely important um it for safety reasons and also just to know whether or not things are working.” ▷ 31:11 Monitor Menstrual Cycles Behaviors “Blood draws are one way to do that monitoring Cycles uh for ovulating females is another way to do that.”