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I have written quite a bit on senescent cells over the years because cellular senescence is an important hallmark of aging. Senescent cells are so-called “zombie cells” that stopped dividing but are not dead. While senescent cells do carry out a few positive physiological functions, including wound healing and slowing cancer progression, excessive senescence is mostly bad for healthy organ function and is believed to be one of the major causes of aging, while shortening life span. The problem with senescent cells is that they can produce and release some 4,000 different proteins, many of which have pro-inflammatory properties such as cytokines and chemokines. These molecules are called senescence-associated secreted phenotype (SASP) molecules that circulate in the blood stream and they can change the function of neighboring cells. Some of these proteins are commonly known as master inflammatory cytokines going by names such as IL-1b, IL-6, TNF-a and IL-8. These are the bad guys causing much inflammation in the body. Most senescent cells produce a protein called beta-galactosidase also called SABG. The test we will be offering via Jinfiniti will check for these markers to measure senescent cells in your body. Again, this involves a simple blood test. The Aging SOS Testing: The Most Comprehensive Panel This is Jinfiniti’s most comprehensive test, which tracks many different aging factors, including a number of biomarkers that may indicate a variety of causes of suboptimal health. These biomarkers can be used to maximize one’s health span by measuring molecular and cellular functions that are altered with age. The SOS testing measures chronic inflammation, cellular senescence, protein glycation, tissue stress and damage, and oxidative stress and antioxidant capacity. These are all hallmarks of aging. Once you are armed with this information it becomes easier to plot a course of action. These aging biomarkers reveal your overall wellness status and your most urgent deficiencies and abnormalities, providing a blueprint for how you can slow down and intervene in your aging process. This is extremely valuable information for those interested in longevity. You are provided with concrete steps to correct your deficiencies. These actions include lifestyle changes such as more exercise, more sleep, diet, and biomarker-guided supplementation of nutrients that you may not get enough from in your regular diet. In addition, you’ll be recommended some cutting-edge modalities, such as cryotherapy, hyperbaric chambers, and a host of other treatments aimed at improving and extending your life. Once again, we obtain all of this information from a simple blood test. The good news is that the opening of our new state of the art regenerative medicine clinic is just around the corner. We will be offering a wide variety of tests, treatments, protocols and procedures that will make correcting many of the abnormalities found on the SOS test easier. - Dr. P

Up until recently there haven’t been any quality methods that I trust to analyze the NAD+ levels found in the body. Fortunately, I have access to a number of brilliant scientists who are also very interested in anti-aging strategies. As a whole, this group has a very high regard for a company that is now offering testing for NAD+ levels called Jinfinity Precision Medicine. I want to make a note here that I have a personal connection with this company, having met the CEO and chief scientist Dr. Jin-Xiong She. In order to begin to understand why I believe this test is so important, let’s review why NAD+ levels are so important. In the simplest terms, NAD+ levels can determine one’s health and health span. Besides aging, many factors can affect your NAD+ levels in the near term, such as disease, excessive stress, alcohol, jet-lag or sun exposure, insufficient sleep or lack of exercise. What we need to be cognizant of when measuring NAD+ levels is the fact that we need to look at NAD+ on two different levels. We have to look at the intracellular NAD+ levels versus the circulating NAD+ levels. NAD+ is synthesized inside cells and a small portion of the NAD+ is found in the blood. At present, we are not sure what the function of the NAD+ in the blood is. To cover our bases, the NAD+ testing we perform will measure both intracellular and blood levels of NAD+. While we are still studying what an optimal level of NAD+ is, we do know that its overall presence decreases significantly with age. Research indicates that a level in the range of 50-75uM is a good target. One interesting fact about circulating NAD+ is that it is secreted by cells all over the body into the blood circulation and it is measured in plasma or serum samples. Although intracellular and circulating NAD+ do show good correlations in most people, major differences are observed in many people. It is therefore useful for us to test both intracellular and circulating NAD+ to gain a complete picture of your NAD status. Now that we’ve gone over what the tests will measure, let’s run down a few common causes of low NAD+ efficiency. 1. Not Enough Building Blocks to Make NAD+ The body creates new NAD+ from dietary or supplementary sources of tryptophan or niacin. The body can also recycle consumed NAD+ using a salvage pathway. When cells don’t have enough building blocks, NAD production is limited. If this is the root cause of low NAD+, then providing the building blocks should raise your levels. There are many products available to accomplish this, but it is important to test your NAD+ before and after trying these products to know their efficacy. Some of these supplements are NMN (nicotinamide mononucleotide), NR (nicotinamide riboside), Nicotinamide + Ribose, and niacin, and they come in oral or intravenous forms. Everyone has a different metabolism and may require different supplements, doses, and consumption methods. 2. Not Enough Enzymes You may have enough building blocks to produce NAD+, but if the enzymes that catalyze NAD+ production aren’t active or abundant, then you cannot convert your building blocks into NAD+. 3. Too much NAD+ consumption. Enzymes like sirtuins and PARPs are essential for maintaining healthy cells. Sirtuins use NAD+ to regulate gene expression and how cells function. PARPs (poly-ADP ribose polymerase) aid in DNA repair. As we age, we require more maintenance, which may increase sirtuin and PARP activities, thereby depleting NAD. CD38 is an enzyme that increases with inflammation, senescence, and age, and is thought to be a major cause of NAD+ depletion. CD38 may be inhibited with apigenin or quercetin supplements. 4. Daily Assaults on NAD+ Besides aging, many factors can affect your NAD+ levels in the near term, such as disease, excessive stress, alcohol, jet lag or sun exposure, insufficient sleep or exercise. THE NAD+ TEST: The NAD+ test is relatively simple. We collect a few drops of blood on a special test strip and then add a fixing buffer to stabilize the NAD+. This is then placed in an envelope and sent to the lab. Results are obtained in 7-10 days. Click here to schedule your NAD+ optimization test or treatment.

In my research over the last year, I have come across more and more articles discussing the value and importance of prolonged and intermittent fasting as it relates to regenerative medicine. While studies on intermittent fasting, or IF, as it’s known in shorthand, are published in scientific journals, the results and the benefits are steadily making their way into the mainstream. I recently read an article in Longevity.Technology that compared prolonged fasting with IF that piqued my interest and I wanted to share some of the finer points with you. ONE: How does fasting work? In the simplest form, fasting works by activating a process called ketosis. Ketosis occurs when you haven’t eaten for an extended period of time and your body doesn't have enough carbohydrates to burn for energy. Instead, it burns fat and produces ketones, which it can use for fuel. This is called being in “ketosis”. TWO: What is the difference between IF and prolonged fasting? Prolonged fasting occurs when you choose to not eat for a long period of time; anywhere from 24 to 48 to 72 hours. You consume water and occasionally some nutrients during this time, but little to no calories. As you can imagine, this strategy of fasting is too difficult for many people to attempt or maintain. Thankfully, practicing IF allows you to obtain many of the benefits of prolonged fasting with a much more manageable eating schedule. The sweet spots for these IF regiments is typically between 18 and 24 hours, which is why the 16-hour fast followed by an 8-hour eating window is so popular. Many who follow this schedule begin their fast at 8pm and don’t eat until the following day at 12pm. During that eating window starting at 12pm, people practicing IF eat all of their meals for the day. You may feel like you can loosen up on your diet since you just fasted, but I would not recommend that. I’d still limit or ban sugars altogether and cut carbohydrates down to a bare minimum. THREE: Does fasting affect longevity? Whether you choose to try IF or prolonged fasting, both methods affect nutrient sensing pathways. One such pathway is called the AMPK pathway which helps drive glucose into the cells and thus decreases glucose levels. Stimulation of the AMPK pathway definitely is associated with longevity. At the same time, fasting also down-regulates the mTOR pathway. FOUR: What are the other benefits of IF? One very important aspect of intermittent fasting involves the process of autophagy. Just as important as the weight loss aspects of IF, autophagy has tremendous health benefits as well. Autophagy plays a housekeeping role in removing improperly folded or aggregated proteins, clearing damaged organelles (intracellular structures), such as mitochondria and endoplasmic reticulum, both of which are important in energy production. In addition to the elimination of intracellular aggregates and damaged organelles, autophagy promotes cellular senescence and cell surface antigen presentation, which protects against genome instability and prevents necrosis. Taking things one step further, autophagy plays a key role in preventing diseases such as cancer, neurodegeneration, cardiomyopathy, diabetes, liver disease, autoimmune diseases and infections. In conclusion, IF may provide a host of health benefits and for many people it is certainly worth practicing. - Dr. P This is the recent article that I found valuable: https://longevity.technology/lifestyle/intermittent-vs-prolonged-fasting-which-is-better-for-weight-loss/

I am always on the lookout for new arrows we can place in our regenerative medicine and anti-aging quiver, and I’m thrilled to announce that The Institute now offers intravenous methylene blue (MB) treatment! The reason this is such an important announcement is because MB may improve your overall health in a number of ways, from boosting ATP production and pumping up the health of our mitochondria, to its nootropic traits, including improved memory, learning and overall brain function. Methylene blue can also be paired with several of our other treatments, including red light therapy, NAD+ and EBO2 procedures to enhance their effectiveness and potentially increase the benefits. A Brief History of Methylene Blue Methylene blue is a blue dye developed by scientists in the 19th century for the textile industry. In addition to being a brilliant blue dye for fabric, surprisingly, it was soon discovered to be useful in the scientific laboratory and in medicine. Its most common use in medicine is for the treatment of methemoglobinemia. Methemoglobinemia is a blood disorder in which too little oxygen is delivered to your cells. As you know, oxygen is carried through your bloodstream by hemoglobin, a protein that’s attached to your red blood cells. When functioning properly, hemoglobin releases oxygen to cells throughout your body. However, there’s a specific type of hemoglobin known as methemoglobin that carries oxygen through your blood but doesn’t release it to the cells. If your body produces too much methemoglobin, it can begin to replace your normal hemoglobin. The unfortunate result is that the cells become starved for oxygen, thus causing a patient to suffer from methemoglobinemia. Methylene blue is an FDA-approved medicine to treat methemoglobinemia, as well as a host of other ailments, and it has a long safety history and profile with the agency. It has been evaluated for decades and is safe to use to treat a variety of issues. How Methylene Blue Works Methylene blue acts on multiple cellular targets and mechanisms, but many of its potential beneficial effects are ascribed to be mitochondrial (remember that the mitochondria are the organelles in our bodies that produce ATP). But the real mechanism of action concerns the ability of methylene blue to donate electrons. I realize my explanation below will get a bit technical, but it’s important to understand why and how MB is so potent and important to regenerative medicine. First, if you recall your high school science classes, ATP (adenosine tri-phosphate) is the body’s energy currency. ATP is produced in a number of ways: glycolysis, the Krebs cycle, and the electron transport chain - where a majority is created. The production of ATP is called cellular respiration. With methylene blue, we are especially interested in the electron transport chain. On this note, think of ATP like a rechargeable battery. When ATP loses a phosphate bond it gives up energy and becomes ADP. ADP is short for adenosine di-phosphate + phosphate. When a cell needs energy, the phosphate molecule is released and the energy that had been holding on to the phosphate molecule is now available to do work for that cell. This is how energy is given to the cells. ATP and Methylene Blue The real mechanism of action in regards to ATP concerns the ability of methylene blue to donate electrons. This happens when low-dose methylene blue stimulates mitochondrial respiration by donating electrons to the electron transport chain. This makes methylene blue unique among chemicals for several important reasons. First and foremost, it has an auto oxidizing property that allows MB at low concentrations to form an equilibrium by cycling electrons (i.e., serving as both an electron donor and acceptor). This property permits the cycling of electrons from chemicals inside the mitochondrial matrix to electron transport proteins in mitochondria. These transport proteins act as acceptors for electrons donated by methylene blue in mitochondria. The final acceptor of electrons in the respiratory chain is oxygen, which is obtained from oxyhemoglobin transported in the circulation. Molecular oxygen is then reduced to water in a reaction catalyzed by the mitochondrial enzyme cytochrome oxidase (Complex IV, cytochrome c oxidase which has the abbreviation Cyt c). Methylene blue enhances the function of cytochrome oxidase (complex IV), making it work faster and more efficiently. This leads to increased oxygen consumption and increased ATP production, especially in the most metabolically active cells like the nerve cells in memory regions of the brain. Methylene Blue and the Brain Methylene blue concentrates in tissues with the most mitochondria (e.g. the brain where it readily crosses the blood brain barrier, the heart, the liver, and kidneys). In this regard, methylene blue does a few different things. First, MB is a blood-brain barrier-permeable antioxidant, which makes it extremely unique because many antioxidants never make it into the brain. Methylene blue, on the other hand, quickly crosses the blood-brain barrier. It also improves mitochondrial efficiency and respiration, acts as an antioxidant, and increases brain cell lifespan, resulting in improved memory and mood. At low dosages, methylene blue is used to enhance mitochondrial function, increase cerebral blood flow, and acts as an antidepressant. Methylene blue’s uncanny ability to selectively target diseased tissues (especially aging in the brain) is related to the health of our mitochondria. Because of this, methylene blue holds great potential to combat a variety of neurological conditions including stroke, traumatic brain injury, depression, Parkinson’s disease, and Alzheimer’s. Methylene blue also improves memory by increasing brain cell respiration, or how the brain cell utilizes oxygen. It increases ATP production to provide more cellular energy for better overall brain function including cognition, mood, and memory. Methylene Blue: A Strong Brain Nootropic If you haven’t heard of the word before, a ‘nootropic’ is a substance capable of enhancing brain or mental function. Nootropics can help you boost memory, learning and overall brain capability. Nootropics, often called “smart drugs,” are a class of substances that are studied for their ability to aid brain performance. They are sometimes called cognition enhancers or memory enhancing substances. Prescription nootropics are medications that have stimulant effects. The Air Force dispenses a “go to” pill, used by pilots to stay sharp called Provigil. Provigil is already renowned for its ability to keep people awake. Lately, however, the drug is getting attention for doing more than that. It seems that a lot of people are taking Provigil to try to increase intelligence. Methylene blue fits in the same category. Methylene blue’s high reward, low-risk profile makes it one of the most exciting supplements in the biohacking world. Case in point, a recent study of 26 healthy volunteers aged 22 – 62 participated in a double-blind, randomized, placebo-controlled clinical trial involving MB. The purpose of the study was to measure the effects of methylene blue on working memory and sustained attention. Study results showed that a single low-dose of MB resulted in an increase in short-term memory ability. In this randomized study, low-dose MB increased functional MR imaging activity during sustained attention and short-term memory tasks and memory retrieval. One Caution with Methylene Blue: Serotonin Syndrome One drawback of methylene blue is that it can potentially cause serotonin syndrome. This is a rare but potentially dangerous health condition caused by excess levels of the neurotransmitter serotonin. Methylene blue causes this because it inhibits an enzyme called monoamine oxidase (MAO). By inhibiting MAO, methylene blue increases our body’s level of serotonin, norepinephrine, and dopamine – three neurotransmitters that play essential roles in regulating mood. Too much of one or more of these neurotransmitters can lead to symptoms like rapid heart rate, high blood pressure, sweating, shivering/shaking, nausea and vomiting, confusion and disorientation, agitation, and anxiety. This is why you should avoid methylene blue when taking selective serotonin reuptake inhibitors (SSRIs), serotonin-norepinephrine reuptake inhibitors (SNRIs), or other MAOIs. Do not take this medicine with any of the following medications: bupropion certain medicines for depression or anxiety clomipramine doxepin duloxetine fluoxetine MAOIs like Marplan, Nardil, and Parnate milnacipran mirtazapine rasagiline selegiline St. John's wort trazodone tryptophan The Exciting Ways The Institute will Utilize Methylene Blue As we’ve covered, methylene blue has the potential to be a game changer in regenerative and anti-aging medicine. We will certainly offer it as a stand-alone procedure, but the powerful benefits come when we partner it with other modalities. One such modality is the use of methylene blue and the red-light sauna room, where MB will be able to increase its effectiveness due to its photosensitivity. Another exciting protocol is the utilization of MB and intravenous NAD+. This will provide a significant one-two punch for general well being and especially brain health. Also, we look forward to combining methylene blue and our EBO2 technique, taking this potent treatment to the next level. And that’s just the tip of the iceberg! The sky is truly the limit with methylene blue! - Dr. P For more information on methylene blue or to book your treatment, click here.

I have long been fascinated with the seemingly unlimited power of our mitochondria. You probably remember from your high school biology class that mitochondria are the “powerhouses of your cells”. Their number one function is to turn the calories you consume throughout the day into adenosine triphosphate (ATP). ATP is the gasoline that fuels your cells, which in turn, gives your body the energy it needs to thrive. As if that wasn’t enough, according to a new article I recently read in The Guardian, ATP production may be just the tip of the iceberg of what mitochondria are capable of. According to researchers at Cambridge University’s MRC Mitochondrial Biology Unit, our mitochondria may play a vital role in helping to solve many of the important diseases of our time, including Parkinson’s disease and even long Covid. When it comes to Parkinson’s, researchers believe that people suffering with this disease may have a problem with mitochondrial autophagy, meaning they are not able to replace the damaged mitochondria. Fortunately, we have a number of methods to increase mitochondrial health, such as NAD+ treatments and EBO2. Interestingly enough, these treatments, at least anecdotally, seem to help patients with long Covid symptoms as well. I found this to be a very informative article and I wanted to share it with you all. – JP Here is the piece if you’d like to read further: https://www.theguardian.com/science/2022/jun/26/can-our-mitochondria-help-to-beat-long-covid [Click to learn more about NAD+ and EBO2 treatments.]

We all know that one lucky person who naturally pops out of bed with a smile on their face. They’re fine with five hours of sleep. They have energy. They’re ready to attack the day every day. Unfortunately, that’s not us. And it’s likely not you either. You like your sleep. Your bed is comfortable. Your sheets are warm. You want to stay there as long as possible, right? We don’t blame you. But the reality is that we all have to get up and get going. What if, instead of dreading it, you looked forward to it? What if you flipped the script? No more sleepwalking through your morning or downing unhealthy amounts of coffee. Nope. What if you finally had a plan to feel great every day? Now you do. We’ve put together a simple three-step routine that you can follow to nurture your mind, body and spirit the minute you get out of bed. Say goodbye to slow mornings forever: STEP ONE: Hydration Here’s a fact: most people wake up slightly dehydrated. Here’s another fact: most people don’t do anything about it, which compounds the problem. Rather than drink liquids that will hydrate and balance your body, too often people turn to a juice that’s high in fructose or a coffee with cream and unhealthy sugar. Here’s a better option: Pour yourself a twelve ounce glass of water Squeeze in the juice from half of a fresh lemon Then add a quarter teaspoon of sea salt or Himalayan salt Drink The water hydrates you while the lemon juice provides vitamin C, aids in digestion, boosts immune function and may help regulate your weight. The salt is filled with electrolytes and minerals, while also replenishing your sodium levels for muscle function. Within a few minutes that sluggish feeling will begin to fade away. STEP TWO: Morning Meditation - 5-Minutes to Declutter Your Brain The moment you wake up your brain is bombarded with thoughts, feelings, anxiety, to-do lists, mental notes and more. Your mind races to things you forgot the day before, stuff about your family, stuff for work... It’s a deluge you feel like you can’t control and before you know it, you’re overwhelmed and your head hasn’t left the pillow. Rather than letting your brain run wild, after you drink your lemon water with salt, set a timer on your phone for five minutes and put it on one side of a room. On the other side, find a comfortable place on the floor to sit cross legged in a traditional meditation pose. Breathe in through your nose and out through your mouth. Deep breaths in and deep breaths out. Meditation can take years to master, but for your beginner purposes, focus on a single word that you can repeat over and over. If you’re anxious, repeat “relax.” If you’re tired, repeat “energy” and so on. Try your best to keep all outside thoughts from ruining your mantra. In the beginning, the five minutes will feel like hours. Eventually, it’ll feel like a matter of seconds. Either way, it often takes only five minutes to clear your mind for the day. STEP THREE: Harness the Cold With your body hydrated and your mind clear, it’s time to wake up and seize the day. Nothing is quicker and more effective at jolting your body and brain into a ready-state than a cold plunge or cold shower. We know. It sounds crazy. But quite often, crazy works. In this case, it works very well. Cold showers have long been studied for their health benefits, which may include increased blood circulation, improved neurological response and a surge of adrenaline that accompanies a feeling of happiness and alertness. Start out with a 30-second cold shower on the first day. Then add thirty seconds every day after that and build to two or three minutes. A 3-minute cold shower will do wonders for your energy level, your mood and your mindset.

If you haven’t heard of self-proclaimed biohacker Ben Greenfield just wait. The man is into everything. In no short order he is a former collegiate tennis, water polo and volleyball player, bodybuilder, 13-time Ironman triathlete and professional obstacle course racer. Oh yeah, he’s also written 17 books, including the bestsellers Endure, Fit Soul, Beyond Training, Boundless and more. Greenfield also has over 300k followers on Instagram and is a coach, speaker, trainer and advisor to some of the highest power people and fitness brands in the world. The reason we’re highlighting Ben is for his adherence to functional health and fitness. His approach to optimizing the human body blends the newest anti-aging science, longevity studies, mental tactics, psychological tuning and spiritual guidance. He’s even spoken as the keynote speaker at the American Academy of Anti-Aging Medicine and the Academy of Regenerative Practices. Since we’re wrapping up our “Strongest You Ever” month, here are 4 important anti-aging benefits of building muscle by Greenfield from one of his newest posts, titled, “The Best Workouts, Biohacks & Supplements For Muscle Gain, Muscle Recovery, Muscle Maintenance & More! 4 Anti-Aging Benefits of Building Muscle from Ben Greenfield: Bigger muscles aren’t necessarily better. You want lean, wiry, explosive muscles capable of exerting enormous amounts of force relative to their size. You can achieve this type of muscle with as little as two strength workouts per week, one super-slow lifting workout, and one explosive 7-minute bodyweight workout. Weightlifting and load-bearing workouts not only build muscle, but also improve insulin resistance and fat metabolism, and reduce the effects of aging on mitochondria and your telomeres. You can build muscle and strength with just bodyweight workouts. For more information on Ben Greenfield, visit: www.bengreenfieldlife.com

Did you know that you can gain muscle when rehabbing by lifting light weights with a tourniquet around your muscle? We know what you’re thinking: Tourniquet training? Yes, you read that right. An exciting form of advanced physical therapy called Blood Flow Restriction Therapy (BFR) has proven to be especially useful after a regenerative cell procedure to strengthen the muscles around an affected joint. The way it works is quite simple: after partially restricting blood flow using a series of well-calibrated, inflatable Velcro bands (tourniquets), patients perform muscle contractions to increase the size, strength and endurance of healing muscles. It’s like lifting weights, but with tight cuffs on your arms or legs. Here’s what you need to know: BFR training can be performed 2-3 times a week for three works OR 1-2 times a day for less than three week A good ratio for upper body and lower body is 40% arms to 50% legs (or even 50/50) BFR is best used with four reps per set, in the following sequence: 30-15-15-15 Maximum wear time for the cuffs is 20 minutes The ideal loads will be 20% to 50% of a patient’s one rep maximum lift Repetitions should be slow, up to two full seconds for each positive and negative movement Rest should be anywhere from 30 to 60 seconds between sets Click here for Dr. Purita’s extended blog post on the science behind BFR training.

Did you know? Every single person produces testosterone. Testosterone is a sex hormone that plays a very important role throughout the body. It is mainly produced in the testes in men, while in women, it’s produced in small amounts by the adrenal glands, ovaries, skin and fat cells. Each individual has an optimal balance of various sex hormones that promote overall health and wellbeing. For adult men and women, optimal testosterone levels are important to maintain everything from muscle mass and mood to a healthy sex drive. While supplementing or undergoing testosterone replacement therapy is a decision individuals should make by consulting with their primary care physician, here are six safe ways both males and females can raise their testosterone levels naturally. Limit Stress High stress levels are often equated with low levels of testosterone. When your body is pumping out cortisol on a regular basis to combat your elevated stress levels, the rest of your body suffers. From depression to lack of libido, to not having the energy to exercise, a high stress life needs to be tamed to help you get a handle on your testosterone levels. Supplement with Ashwagandha Ashwagandha is a plant from the nightshade family and has been used in traditional Indian medicine for centuries. Like most herbal substances, the purported benefits are a mix between anecdotes, word-of-mouth, scientific studies and marketing. In the case of ashwagandha, a handful of studies appear to show a link between supplementation and a potential boost in fertility and men and an increase in testosterone levels. However, to be clear, these studies have not come to any hard conclusion either way, and since Ashwagandha quality and dosage isn’t standardized, be sure to talk with your physician before supplementation. If you begin supplementation, get your T levels checked for a baseline and then follow-up with tests after several months to track if there is a difference. Get Sun & Vitamin D You’ve heard about the many benefits of Vitamin D before and according to the Mayo Clinic, Vitamin D has “anti-inflammatory, antioxidant and neuroprotective properties that support immune health, muscle function and brain cell activity.” But did you also know that Vitamin D may help increase testosterone levels in men and potentially women? A study in the Journal of Clinical Endocrinology and Metabolism of 200 people concluded that vitamin D supplementation might increase testosterone levels in certain men undergoing a weight loss program. https://pubmed.ncbi.nlm.nih.gov/21154195/ Lifting Weights This one is a no-brainer. Regular exercise is a cornerstone to any anti-aging and strength plan, but when it specifically comes to testosterone, high-level, heavy strength training will naturally raise testosterone in your body. The exercise itself increases testosterone in the short-term and lifting or cardio on regular basis will increase your baseline in the long term. Improve Your Sleep A lack of quality, deep sleep is a surefire way to lower your testosterone levels. Lucky for you, it doesn’t take long for a healthy sleep habit to begin paying dividends in the testosterone department. According to a 2015 study in the journal Clinical Endocrinology, once you begin getting deep sleep and removing your sleep debt, your normal testosterone levels will return. We’ve outlined how to improve your sleep here.

When it comes to muscle-building meals, adding clean foods high in protein is key. On the flip side, avoiding processed foods and pseudo-protein foods is equally important. What’s a pseudo-protein? A pseudo-protein is a food that would be high in protein and considered healthy if it wasn’t lathered in carbs and sugar or fried in inflammatory oils. Think of things like any sweet-tasting buffalo wings or a fried chicken sandwich or lean ground beef covered in cheese and sour cream for a taco. We recommend saving these foods for special occasions, and being mindful to choose lower inflammatory foods a majority of the time. In order to maximize your healthy protein per meal, stick with high-quality foods that have one ingredient. These are our top four power protein foods for muscle: Salmon Wild-caught salmon is one of nature’s true superfoods. A simple 4oz serving contains a host of healthy nutrients, including: 24g of protein 0g carbohydrates 0g sugar 6.7g of healthy fats Omega-3 fatty acids healthy doses of niacin, selenium and phosphorus only 165 calories Filet Mignon Filet mignon isn’t just for fancy steakhouses anymore. With services like Butcher Box and others willing to deliver grass-fed, free range meat straight to your house, you can enjoy the taste and the protein benefits of a nice filet in your own kitchen. A serving of filet contains: 22g of protein 0g carbohydrates 0g sugar source of iron, B-12 & zinc creatine only 227 calories Quinoa Quinoa is an ancient grain that is a terrific source of plant protein. It works perfectly as a side dish to any seafood or meat, but it can also be used as a base for everything from vegetable stir fry to breakfast with blueberries and honey. Just one cup of quinoa contains: 8g of protein 39g of healthy carbohydrates 5g of healthy fiber 1g of sugar only 222 calories All-Natural Pumpkin Seeds Far too many people only eat pumpkin seeds around Halloween after carving their pumpkins. And worse, some people throw them away! Let this be a lesson to all of you. The simple pumpkin seed is loaded with nutrients, as well as a hefty dose of protein. One quarter cup of pumpkin seeds contains: 8g of protein 0g trans fat 0g sugar 6g carbohydrates 187 calories