Years ago, I read an interesting article on fat loss in a nationally known, health-oriented magazine. The reporter had the unique idea that it would be really cool to follow around someone who was a complete expert at gaining fat. Then, all you’d do was watch what they did and do the opposite. Voila – a prescription for fat loss!

So, they followed around some Sumo wrestlers.

Sure enough, these guys knew how to pack on pounds. For one thing, they’d skip breakfast. Then they’d train, eat a huge meal and take a nap. Finally, after the evening workout, they’d completely pig out on McDonald’s then go to sleep. They were strong as oxen but they needed assistants to wash their backs cause they couldn’t reach around their own 400-pound girth.

This got me thinking. If you want to lower testosterone, look at the things we know that are guaranteed to raise it, then do the opposite.

For all of you who want to bring down your testosterone levels, here’s the prescription. Follow it, and before you know it you’ll find yourself talking knowledgeably about who Jessica Simpson is dating this week.

The Rules for Lower Testosterone

Number One: Eat a really low-fat diet. Studies show that limiting fat to 10 percent or less of total calories will take your testosterone levels right to the basement. You’ll especially want to avoid monounsaturated fats, omega-3’s and all those other pesky fats that keep your heart healthy and reduce inflammation. Who needs ‘em?

Number Two: Don’t eat protein. A study of 1,522 men ages 40-70 following low-protein diets had decreased testosterone and lower sex drives. Research also shows that athletes have higher testosterone levels when eating meat-based protein, so make sure to stay away from that. Remember, Tibetan monks live quite nicely on exclusively vegan diets. Of course, they also don’t reproduce, but who cares?

Number Three: Don’t lift weights. Who needs ‘em? They only make you muscle-bound. Plus, they increase T-levels. According to William Kraemer, a well-known kinesiology researcher at the University of Connecticut’s Human Performance Laboratory, weight lifting sets the stage for testosterone to act as a muscle builder. Who are the worst offenders? Big compound exercises that train several large muscle groups at once (squats, dead lifts). If you must lift weights, stick to the little “beauty bells”, keep the weight to less than six pounds, and try to listen to the Carpenters Greatest Hits while pumping out sets of 20.

Number four: Try not to sleep too much. Testosterone, not to mention growth hormone, is produced during deep, restful sleep known as REM sleep. If you can just manage to wake up every few hours, or make sure you toss and turn a lot, or better yet, just sleep a couple hours a night, you’ll be sure not to be raising either hormone.

Number Five: Drink up! Alcohol can definitely inhibit production of testosterone, not to mention what it can do to performance. Think: “I don’t know, honey, this has never happened before. Must be the booze”. ‘Nuff said?

By: Maura Dipasquale MD

Myth #1: Snoring is annoying (to other people) but is not a serious matter.

Wrong. It is true that for lots of people snoring is a harmless thing, but for some it can be a symptom of a life threatening sleep disorder called sleep apnea, especially if it is accompanied by severe daytime sleepiness. Sleep apnea is characterized by pauses in breathing that prevent air from flowing into or out of a sleeping person’s airways.

People with sleep apnea awaken frequently during the night gasping for breath. The breathing pauses reduce blood oxygen levels, can strain the heart and cardiovascular system, and increase the risk of cardiovascular disease. Snoring on a frequent or regular basis has been directly associated with hypertension.

Obesity and a large neck can contribute to sleep apnea. Sleep apnea can be treated; men and women who snore loudly, especially if pauses in the snoring are noted, should consult a physician.

Myth #2: Sleep less now, catch up later.

Not exactly true. Experts say we need 7-9 hours of sleep everyday to keep us fit and healthy. The notion of being sleep-deprived frequently and making up for it when we have the time is simply erroneous. When we don’t get adequate sleep, we accumulate a sleep debt that can be difficult to “pay back” if it becomes too big.

The resulting sleep deprivation has been linked to health problems such as obesity and high blood pressure, negative mood and behavior, decreased productivity, and safety issues in the home, on the job, and on the road.

Myth #3: Turning up the radio, opening the window, or turning on the air conditioner are effective ways to stay awake when driving.

That can be a prescription for disaster. These methods are ineffective and can lead to mishaps and accidents. When sleepy on the road, the best prescription is to pull off the road in a safe rest area and take a nap for 15-45 minutes.

Caffeinated beverages can help overcome drowsiness for a short period of time. However, it takes about 30 minutes before the effects are felt. The best prevention for drowsy driving is a good night’s sleep the night before your trip.

Myth #4: Teens who fall asleep in class have bad habits and/or are lazy.

According to sleep experts, teens need at least 8.5 – 9.25 hours of sleep each night, compared to an average of seven to nine hours each night for most adults. Their internal biological clocks also keep them awake later in the evening and keep them sleeping later in the morning.

However, many schools begin classes early in the morning, when a teenager’s body wants to be asleep. As a result, many teens come to school too sleepy to learn, through no fault of their own.

Myth #5: Insomnia is simply not being able to sleep at nights.

A lot of people associate insomnia with difficulty sleeping at nights, forced to stay awake watching late night TV. That is only part of the picture however – one of four symptoms generally associated with insomnia. The others include waking up too early and not being able to fall back asleep, frequent awakenings, and waking up feeling unrefreshed.

Insomnia can be a symptom of a sleep disorder or other medical or psychological/psychiatric problem, and can often be treated. When insomnia symptoms occur more than a few times a week and impact a person’s daytime functions, the symptoms should be discussed with a doctor or other health care provider.

Myth #6: Daytime sleepiness always means a person isn’t getting enough sleep.

Excessive daytime sleepiness is a condition in which an individual feels very drowsy during the day and has an urge to fall asleep when he/she should be fully alert and awake. The condition, which can occur even after getting enough nighttime sleep, can be a sign of an underlying medical condition or sleep disorder such as narcolepsy or sleep apnea.

These problems can often be treated, and symptoms should be discussed with a physician. Daytime sleepiness can be dangerous and puts a person at risk for drowsy driving, injury, and illness and can impair mental abilities, emotions, and performance.

Myth #7: Being sleep deprived is not a health risk.

Far from it, not getting enough sleep is not, seriously not good for your health. Insufficient sleep affects growth hormone secretion that is linked to obesity; as the amount of hormone secretion decreases, the chance for weight gain increases. Blood pressure usually falls during the sleep cycle, however, interrupted sleep can adversely affect this normal decline, leading to hypertension and cardiovascular problems.

Research has also shown that insufficient sleep impairs the body’s ability to use insulin, which can lead to the onset of diabetes. More and more scientific studies are showing correlations between poor and insufficient sleep and disease.

Myth #8: The older you get, the fewer hours of sleep you need.

Not really. Humans generally need the same amount of sleep throughout their adult lives, although sleep patterns may change as they age. Older people may wake more frequently through the night and may actually get less nighttime sleep, but their sleep need is no less than younger adults.

Because they may sleep less during the night, older people tend to sleep more during the day. Naps planned as part of a regular daily routine can be useful in promoting wakefulness after the person awakens.

Myth #9: Your brain rests while you’re sleeping.

The brain never rests, just ‘recharges’. During sleep the brain remains active and still controls many body functions including breathing. When we sleep, we typically drift between two sleep states, REM (rapid eye movement) and non-REM, in 90-minute cycles.

Non-REM sleep has four stages with distinct features, ranging from stage one drowsiness, when one can be easily awakened, to “deep sleep” stages three and four, when awakenings are more difficult and where the most positive and restorative effects of sleep occur.

However, even in the deepest non-REM sleep, our minds can still process information. REM sleep is an active sleep where dreams occur, breathing and heart rate increase and become irregular, muscles relax and eyes move back and forth under the eyelids.

Myth #10: When waking up in the middle of the night, get back to bed and try to get back to sleep.

Waking up in the middle of the night and not being able to go back to sleep is a symptom of insomnia. Relaxing imagery or thoughts may help to induce sleep more than counting sheep, which some research suggests may be more distracting than relaxing.

Whichever technique is used, most experts agree that if you do not fall back asleep within 15-20 minutes, you should get out of bed, go to another room and engage in a relaxing activity such as listening to music or reading. Return to bed when you feel sleepy. Avoid watching the clock.

My current favorite for insomnia is Emotional Freedom Technique (EFT). Most people can learn this gentle tapping technique in several minutes.

EFT can help balance your body’s bioenergy system and resolve some of the emotional stresses that are contributing to the insomnia at a very deep level. The results are typically long lasting and the improvement is remarkably rapid.

Listen to White Noise or Relaxation CDs. Some people find the sound of white noise or nature sounds, such as the ocean or forest, to be soothing for sleep. An excellent relaxation/meditation option to listen to before bed is the Insight audio CD.

Avoid before-bed snacks, particularly grains and sugars. This will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low (hypoglycemia), you might wake up and not be able to fall back asleep.

Sleep in complete darkness or as close as possible. If there is even the tiniest bit of light in the room it can disrupt your circadian rhythm and your pineal gland’s production of melatonin and seratonin. There also should be as little light in the bathroom as possible if you get up in the middle of the night. Please whatever you do, keep the light off when you go to the bathroom at night. As soon as you turn on that light you will for that night immediately cease all production of the important sleep aid melatonin.

No TV right before bed. Even better, get the TV out of the bedroom or even out of the house, completely. It is too stimulating to the brain and it will take longer to fall asleep. Also disruptive of pineal gland function for the same reason as above.

Wear socks to bed. Due to the fact that they have the poorest circulation, the feet often feel cold before the rest of the body. A study has shown that this reduces night wakings (Click Here).

Read something spiritual or religious. This will help to relax. Don’t read anything stimulating, such as a mystery or suspense novel, as this may have the opposite effect. In addition, if you are really enjoying a suspenseful book, you might wind up unintentionally reading for hours, instead of going to sleep.

The Sun Alarm™ SA-2002 , which I personally use, is a natural way to wake up in the morning. I highly recommended it as an alternative to loud alarm clocks. Read More Now!
Avoid using loud alarm clocks. It is very stressful on the body to be awoken suddenly. If you are regularly getting enough sleep, they should be unnecessary. I gave up my alarm clock years ago and now use a sun alarm clock. The Sun Alarm™ SA-2002 provides an ideal way to wake up each morning if you can’t wake up with the REAL sun. Combining the features of a traditional alarm clock (digital display, AM/FM radio, beeper, snooze button, etc) with a special built-in light that gradually increases in intensity, this amazing clock simulates a natural sunrise. It also includes a sunset feature where the light fades to darkness over time – ideal for anyone who has trouble falling asleep.

Journaling. If you often lay in bed with your mind racing, it might be helpful keep a journal and write down your thoughts before bed. Personally, I have been doing this for 15 years, but prefer to do it in the morning when my brain is functioning at its peak and my coritsol levels are high (CLICK HERE)

Melatonin and its precursors. If behavioral changes do not work, it may be possible to improve sleep by supplementing with the hormone melatonin. However, I would exercise extreme caution in using it, and only as a last resort, as it is a powerful hormone. Ideally it is best to increase levels naturally with exposure to bright sunlight in the daytime (along with full spectrum fluorescent bulbs in the winter) and absolute complete darkness at night. One should get blackout drapes so no light is coming in from the outside. One can also use one of melatonin’s precursors, L-tryptophan or 5-hydroxytryptophan (5-HTP). L-tryptophan is the safest and my preference, but must be obtained by prescription only. However, don’t be afraid or intimidated by its prescription status. It is just a simple amino acid.

Get to bed as early as possible. Our systems, particularly the adrenals, do a majority of their recharging or recovering during the hours of 11PM and 1AM. In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into the liver which then secondarily back up into your entire system and cause further disruption of your health. Prior to the widespread use of electricity, people would go to bed shortly after sundown, as most animals do, and which nature intended for humans as well.

Check your bedroom for electro-magnetic fields (EMFs). These can disrupt the pineal gland and the production of melatonin and seratonin, and may have other negative effects as well. To purchase a gauss meter to measure EMFs try Cutcat at 800-497-9516. They have a model for around $40. One doctor even recommends that people pull their circuit breaker before bed to kill all power in the house (Dr. Herbert Ross, author of “Sleep Disorders”).

Keep the temperature in the bedroom no higher than 70 degrees F. Many people keep their homes and particularly the upstairs bedrooms too hot.

Eat a high-protein snack several hours before bed. This can provide the L-tryptophan need to produce melatonin and serotonin.

Also eat a small piece of fruit. This can help the tryptophan cross the blood-brain barrier.

Reduce or avoid as many drugs as possible. Many medications, both prescription and over-the-counter may have effects on sleep. In most cases, the condition, which caused the drugs to be taken in the first place, can be addressed by following the guidelines elsewhere on this web site.

Avoid caffeine. A recent study showed that in some people, caffeine is not metabolized efficiently and therefore they can feel the effects long after consuming it. So an afternoon cup of coffee (or even tea) will keep some people from falling asleep. Also, some medications, particularly diet pills contain caffeine.

Alarm clocks and other electrical devices. If these devices must be used, keep them as far away from the bed as possible, preferably at least 3 feet.

Avoid alcohol. Although alcohol will make people drowsy, the effect is short lived and people will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from falling into the deeper stages of sleep, where the body does most of its healing.

Lose weight. Being overweight can increase the risk of sleep apnea, which will prevent a restful nights sleep. CLICK HERE for my diet recommendations.

Avoid foods that you may be sensitive to. This is particularly true for dairy and wheat products, as they may have effect on sleep, such as causing apnea, excess congestion, gastrointestinal upset, and gas, among others.

Don’t drink any fluids within 2 hours of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom or at least minimize the frequency.

Take a hot bath, shower or sauna before bed. When body temperature is raised in the late evening, it will fall at bedtime, facilitating sleep,

Remove the clock from view. It will only add to your worry when constantly staring at it… 2 AM…3 AM… 4:30 AM…

Keep Your Bed For Sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax and to think of the bed as a place to sleep.

Have your adrenals checked by a good natural medicine clinician. Scientists have found that Insomnia may be caused by adrenal stress (Journal of Clinical Endocrinology & Metabolism, August 2001; 86:3787-3794)?

If you are menopausal or perimenopausal, get checked out by a good natural medicine physician. The hormonal changes at this time may cause problems if not properly addressed.

Don’t Change Your Bedtime. You should go to bed, and wake up, at the same times each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning.

Make certain you are exercising regularly. Exercising for at least 30 minutes everyday can help you fall asleep. However, don’t exercise too close to bedtime or it may keep you awake. Studies show exercising in the morning is the best if you can do it.

By Jonny Bowden, M.A., C.N., C.N.S.

OK, OK, I know the title of this column sounds hokey, but don’t worry, this
isn’t the script for a late night infomercial advertising some miracle fat
burner that won’t work or some magic exerciser that does all the work for
you while you just sit there and watch the scale numbers shrink.

The fact is you really do have a serious ally in your quest to lower body
fat, and you’re probably not taking advantage of it. It’s not something most
people think of when they think about weight loss, it’s free, it’s widely
available, and it really does have something to do with sleep. And all you
have to do to take advantage of it is make yourself feel better.

Interested?

I thought so.

To understand how it works you have to understand a hormone called cortisol,
and its relationship to fat, relaxation and sleep.

Cortisol is an hormone which is needed and used by every single cell in the
body. It’s made by the adrenal glands, two little nut shaped fellows that
sit on top of your kidneys. Among other things cortisol is an
anti-inflammatory (the widely prescribed “cortisone” is a derivative). But
cortisol’s most famous role is that of a stress hormone.

When your caveman and cavewomen ancestors saw a wild boar in the woods their
adrenals would shoot a load of cortisol into the system telling them in no
uncertain terms that the time had come to pick up a weapon or run like the
devil. Cortisol helps the body release sugar into the bloodstream, sugar
that can be used for the immediate energy needed for either of the above
actions. In fact, during any stressful time- including exercise, by the way-
the body releases more cortisol; hence it’s nickname as a “fight or flight” hormone.

Now don’t get me wrong. Cortisol is not a “bad” hormone. The problem comes
when there’s too much of it. According to Dr. Pamela Peeke, a leading expert
in the field, chronic unrelenting stress (of the kind most of us live with
everyday) can have a dangerous effect on the body. It makes you more
vulnerable to colds, flu, fatigue and infection, and, if that weren’t
enough, it gives you a raging appetite in the bargain. Why? Because one its
“purposes” is to help your body “refuel” for the next emergency. Hence, when
your body’s on constant cortisol overload, you eat. She calls this typical
reaction “stress eating”, and it has a solid physiological reason: as Dr.
Peeke explains, the foods you crave when stressed out (almost always
carbohydrates and fat) “replenish the calories used up during the stress
response- which, in simplest terms, is one of the main ways that activating
the stress response on a constant basis can make you fat”.

Now if stress is a factor in weight gain- and it almost certainly is a big
one- what’s the logical conclusion?

Reduce it! (and with it, your waistline).

Hence, the title of this article.

Most of the people I see and talk to are living lives that put an inordinate
amount of stress on their systems. They’re working too hard. They’re
managing too many projects (including other people’s lives). They’re
worrying too much. They’re sleeping too little. They have too little time
for themselves. Their poor adrenal glands, which were meant to simply be an
emergency system for occasional use, have been pressed into overdrive- their
owners are running on empty and refueling with junk to keep from noticing.
Is it any wonder so many of us are over-tired, sleep-deprived, immune
suppressed, depressed, frequently sick, and typically overweight?

So what’s the secret weapon? Simple. Stress reduction. (And by the way, one
of the biggest stressors is continual dieting and worrying about weight!)

Do some deep breathing exercises at least a few times a day. Find something
that gives you spiritual solace. Take care of yourself, not just in the
obvious ways, but in the ways that only you would understand.

And a good place to start is by changing your sleeping habits. Sleep experts
estimate that more than half of the US population is walking around in some
degree of sleep deprivation. The problem is compounded by our refusal to
take time for ourselves with activities that aren’t devoted to family or
work. Begin by going to bed earlier (staying in bed later is much more
difficult for most people). Try banning television from the bedroom. Take a
warm bath. Put on soothing music. Eventually, you’ll get the hang of it!

Reducing stress is not only good for your health, your immune system and
your psychological well-being, it’s good for your waistline as well. What
better motivation do you need?