Optimizing Performance and Hormonal Health

Importance of Hormone Balance

• Hormones like estrogen and testosterone are crucial for:
  • Well-being
  • Anxiety levels
  • Reproduction
  • Sexual behavior
  • Brain function
• Both men and women need sufficient levels of both hormones.
• Low hormone levels can negatively affect brain and body health.

Cholesterol's Role

• Sex steroid hormones (testosterone and estrogen) are manufactured from cholesterol.
• Cholesterol: Often seen as negative but it's vital for hormone production.
• Insufficient cholesterol can lead to hormonal imbalances.

Diet Tips for Hormonal Health

• Cholesterol intake is necessary
  • Example: Butter consumption (in moderation) because it is high in cholesterol and other beneficial fatty acids.

Methods to Boost Testosterone

• Achieving Wins: Repeated success can increase testosterone levels.
• Reducing Failures: Continuous failures lower testosterone.

Daily Practices to Support Hormone Levels

• Morning sunlight
• Exercise
• Fasting
• These practices support both testosterone and estrogen.

Free Testosterone

• Testosterone exerts functions only in its unbound form (free testosterone).
• Sex Hormone Binding Globulin: Binds testosterone to transport it but too much can reduce free testosterone.

Supplements

• Tongat Ali:
  • Dosage: 400 mg/day.
  • Helps increase free testosterone.
  • Positive subjective effects reported.
  • Limited data; consult a doctor before use.
  • More info: examine.com
• Fadogia Agrestis:
  • Increases levels of luteinizing hormone (LH), stimulating release of estrogen/testosterone.
  • Benefits reported but studies are limited.

Metabolism and Nutrient Utilization

• Post-meal Walks:
  • Duration: 5-30 minutes after eating.
  • Accelerate metabolism and improve nutrient utilization.
  • Provides additional light exposure, beneficial for circadian rhythms.

Light Exposure

• Morning exposure improves hormonal health.
• Midday walks reinforce time-of-day information for the brain, aiding overall health.