1) Lie in bed on your back with your hands by your sides or resting on your abdomen. Your body should be flat, so if you have a high pillow, remove it. Breathe slowly, smoothly, and deeply through your nose throughout the exercise. As you breathe in gently, expand your abdomen; as you breathe out, let your abdomen fall back into place. This ensures true, deep breathing.
2) All you have to do is mentally count your breaths up to ten. You can either count your inhalations or your exhalations. Here's the catch though: every time your mind wanders and you lose count, you must start from one again. Each time you reach ten, start at one again. Continue like this and you will fall asleep.
This breathing pattern relaxes the body by subtly stimulating the parasympathetic nervous system, thereby inducing a state of relaxation.
As you lie in bed, gently slow down the rate of exhalation until you exhale for twice as long as you inhale. You can coax a longer exhalation by contracting the abdomen slightly. Don’t try to fill or empty or empty the lungs completely. You are simply changing the rhythm of your breath. In the beginning, it may help to count to eight on the exhalation and four on the inhalation, or sex on the exhalation and three on the inhalation (or any other 2-to-1 ratio you find comfortable. Focus on the smoothness and evenness of your breath, gradually eliminating any jerks and pauses.
Do one of these breathing exercises every night whether you have sleep problems or not. It will improve the quality of your sleep and most likely reduce the amount of sleep you need.
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Ginseng has been used throughout the ages for virility and stamina. It has also been found to be effective in increasing testosterone levels.
2) Horny Goat Weed
Clinical trials have shown that horny goat weed is capable of acting as a herb that increases testosterone levels. In addition, horny goat weed also improves the circulation of these hormones around the body.
3) Muncuna Pruriens
Muncuna is one of the many herbs that increase testosterone by the seed of the plant having an anabolic effect on testosterone levels.
4) Tongkat Ali
Clinical trials have shown that tongkat ali is a herb capable of increasing testosterone levels.
5) Tribulus Terrestris
Tribulus has a long history of use in the Far East, but has recently been used by the West in order to enhance physical performance and sex drive. Tribulus functions as an herb that increases testosterone through its steroid saponins known as: terrestrinins.
Low testosterone robs men of sex, energy, and pleasure. Increasing testosterone in the blood can restore health and reverse the signs of aging, thereby reducing many of the side effects, for mood, memory, and muscle.
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In the last of a series of articles about the benefits of intermittent fasting, short fasts of 16-24 hours, Mark Sisson describes the pros and cons of several of the popular methods.
Assuming you’ve been keeping up with the series, you should be saying to yourself “Hey, maybe this fasting thing would be a cool thing to try out, and it might even make me healthier/live longer/lean out/lose weight/etc.,” which is a sufficiently extensive list of benefits, don’t you think? I could probably go on theorizing and speculating about all the reasons why you should consider intermittent fasting, but I’d rather move on to the implementation. Thinking about fasting, reading about fasting, and reciting the benefits of fasting are all pointless if you don’t know how to go about doing it.
First, let’s go over the different variations of fasting. I’ll give a quick rundown. Each involves not eating for a period of time, unsurprisingly. Read more