Formula #036: 10 ways to save your sleep and protect your testosterone levels (that cost almost nothing)

Welcome back to another edition of the formula.

In today's issue, you'll learn:

• Quote of the day

• 10 actionable tips to improve sleep and save your testosterone (that cost almost nothing)

Read time: 3 minutes.

Let's dive in.

Quote of The Day

For 40 year old men, the average testosterone level is 471.

I went from facing testicular cancer to naturally boosting my testosterone levels to 871.

One of my biggest secrets? Fixing my sleep.

Here’s every bit of sleep advice I’d give my older self.

1. Get Morning Sunlight

Stop snoozing your alarm

When you wake up, you must get outside immediately

To avoid eye damage, stare slightly to the side of the sun for at least 10 minutes

This will help optimize your hormones so you sleep deeper and longer.

2. Wear Blue Light Blockers

There's a 99% chance your household lights are all LEDs.

LEDs emit toxic artificial blue light.

This corrupts your body's natural hormone cycles (especially testosterone).

To bulletproof yourself, wear blue light blockers.

RA optics are best.

3. Supplement Magnesium

Over 70% of men are deficient in magnesium

It plays a critical role in helping you feel more calm and relaxed

But, it's also been proven to boost testosterone

Magnesium Chloride is best.

Douse it on yourself topically and take orally.

My personal favorite is Nutricology.

4. L-Theanine

Most men who struggle with sleep have an overly stimulated glutamate system.

Whereas, instead, you want to be priming your GABA system (helps with boosting a state of calm and restfulness)

One of the best ways to do this is to take L-Theanine.

5. Glycine

A fantastic study found:

"Results show that glycine promotes deeper and longer sleep by acting as an NMDA receptor agonist"

Interestingly, magnesium has also been proven to do this.

To sleep deeper and longer, take 2-3g before bed.

Personal favorite: https://solsupps.com/products/glycine 

6. Ray Peat Carrot Salad

What most men fail to realize is gut inflammation raises serotonin levels

Higher serotonin

=

More stressed

=

Poor sleep

=

Lower testosterone

Carrot + Coconut Oil + Vinegar + Salt acts as a natural antibiotic for the gut

Sleep saved, T boosted.

(Recipe here)

7. Nasal Breathing

Over 50% of men habitually mouth breath.

This leads to chronic over-breathing which puts your body in a perpetual state of stress

High stress = low testosterone

To save yourself, breathe exclusively through your nose.

Hot tip: tape your mouth at night using 3M micropure tape

8. Eat Between Sunrise to Sunset

Sunlight signals to your body it's OK to eat

When it's dark, this signals to your body it's time to rest

If you eat when it's dark leads, this corrupts your natural hormonal cycles

A good rule of thumb is between 7am to 7pm.

9. Use Sugar, Salt and Milk

Sugar lowers cortisol

Salt lowers cortisol

Milk lowers parathyroid hormone

All of which can be high in men who don't sleep well

To save your sleep, use a little bit of salt/sugar/milk before you go to bed

And also..

If you wake up in the night.

10. Hard Mattress

Soft mattress = compresses chest

This impedes breathing function and leads to over-breathing (causing a stress response)

Hard mattress = opens up the chest

This liberates breathing and relaxes you (This is particularly applicable to men over 170 lbs)

Bonus Tip:

You may want to supplement Cyproheptadine (a.k.a Periactin)

Without a doubt, one of the most underrated sleep aids on the planet

Works in a similar way to Benedryl (without some of the nasty side effects)

Please use it with caution

Do not use more than 4 nights per week

And, do not use more than 6 drops

(This is not medical advice)

TL;DR:

How to save your sleep and protect your testosterone:

• Get AM sunlight

• Wear blue light blockers

• Magnesium chloride

• Theanine

• Glycine

• Ray peat carrot salad

• Nasal breathe

• Eat between sunrise to sunset

• Eat sugar/salt/milk before bed (or when you wake up)

• Sleep on a hard mattress

If you're an executive or business owner

And you're getting less than 6 hrs of sleep per night

And it's:

• Impacting your energy as work performance is erratic

• Impeding your presence as you often feel stuck in your head

• Harming your focus as you’re only productive at certain points in the day

• Causing strain in your relationship or making it hard for you to find a partner

Odds are, you may be struggling with low testosterone

If you want to fix it naturally (without drugs or meds) and you’d like a confidential conversation about what this could like for you

Simply reply to this email with “Test” to learn more

That’s all for this Monday.

If you’re not getting value out of these tips, please consider unsubscribing.

I won’t mind and there are no hard feelings.

Alternatively, if you enjoy this newsletter, the best compliment you could pay me is to share it with others on Twitter.

Otherwise, see you again next week - same time, same place.

Your, Simmo.

P.S:

Recent feedback and a pic sent from a client, Aaron Williams, who is looking jacked on my diet and training plan (gained over 25 lbs of lean muscle in less than 3 months)

P.S.S:

My repeat song of the week (must have played this 30x already).