(Breather) Last week we talked about optimizing testosterone through the right kind of exercise and specifying your diet to include superfoods (organ meats, pastured eggs, SMASH fish, and monounsaturated fats like avocado and coconut). But how do you factor in carbohydrates in a healthy way? How much should you eat a day, and when? My suggestion is: honor your natural appetite. If you are craving carbs, then just eat some carbs! Just be careful about what becomes a habit (see the lessons I learned from my Fatty Popcorn Boy saga). Also, Ben Greenfield recommends that you restock glycogen and optimize your hormones with nightly carb refeeds. Think of it as a “Best of both worlds” scenario - you bank lots of fasting hours and eat mostly keto meals, but then you can enjoy family time and liberal carb intake (100-150 grams, even up to 200 grams!), which ensures restocked glycogen and gets insulin to move adaptive hormones into receptor sites. In fact, these feast and famine cycles are gaining popularity, which is funny since Art DeVany said back in 2006, right out of the inception of the ancestral health movement, that, “We are most human when we don’t eat.” Interestingly, prolonged fasting drops testosterone and HGH (human growth hormone), but refeeds actually spike it higher. Now that we’ve covered testosterone boosting tips like exercise, sleep, and diet, it’s time to discuss supplements. If you’ve already done a little research on this subject, then you already know that there are tons of supplements out there that all pretty much claim to be magical testosterone boosters. But are any of them actually effective? That’s why I’m proud to stand behind my MOFO supplement. Made of desiccated and dried organ meats, this supplement is basically like a meal (or a snack) in pill form, because it’s made up of the most-nutrient dense organ meats. MOFO is so effective because we use the specific organs that have cofactors and molecular bio directors (a fancy way of saying the chemical agents contained naturally in animal organs are believed to heal the same target organs in your body). A traditional physician may balk at the idea, but in reality, people, like the Native Americans and Chinese, have used organ meats as a healing modality for centuries. Natural/Herbal Supplements to try: Magnesium and Zinc (but only if you are exercising and sweating heavily). Vitamin D: Most of us are deficient in magnesium and Vitamin D. Make sure you’re getting enough sun exposure! Boron  Creatine: One of the most proven supplements ever for muscle building and recovery, it’s also good for older athletes. Since you can’t absorb too much at one time, just mix a little in water - take 5g per day, but in two doses of 2.5g. Cacao powder: You can also eat cacao nibs, or add some cacao powder into your morning coffee. Or, try making a cup of creamy hot chocolate using my favorite cacao powder from Organifi. Maca root/maca powder Longjack Fenugreek Pycnogenol (pine bark) Tribulus Estrogenic Influences to avoid: Plastic bottles and food containers. Soy, corn, and flaxseed contain 100 times more estrogen than any other foods. All-natural skincare (sunscreen) and eco home cleaners. Parabens, phthalates, and PCBs: Found in shampoos and conditioners, these are easily absorbed into the body and unfavorably affect testosterone/estrogen ratios. I personally like to use Mrs. Meyer’s cleaning products for home and Dr. Bronner’s soap for personal care - classic, affordable, easy to find, and most importantly, a high quality, clean product that actually works and doesn’t disrupt your hormones. Yes, there are a lot of toxic products out there, but fortunately there are many companies that do care about your health, so you just have to do a little research to find which option works best for you. TIMESTAMPS: Remember that sleep, strength training, and diet are important for supporting testosterone. [03:10] Where do carbohydrates fit into the picture? [04:11] If you're tr