THE LAB

Fasting is no longer just a ritual rooted in tradition. For today’s high-performing man, it’s becoming a key part of a focused, intentional lifestyle. Fasting supports goals ranging from metabolic balance and improved body composition to enhanced focus and mental sharpness. Here’s a closer look at how it fits into a modern health strategy. HOW IT WORKS Intermittent fasting organizes eating around specific time windows. It’s less about what you eat and more about when. This approach can easily adapt to different schedules and goals, offering a straightforward structure that supports long-term consistency. Several approaches have gained popularity: • 16:8: Fast for 16 hours, eat during an 8-hour window. • 5:2: Eat normally for five days, restrict calories on two non-consecutive days. • 24-Hour Fast: One or two full-day fasts per week. Each has its own rhythm, and the best choice depends on personal lifestyle and objectives. When practiced consistently, fasting can support metabolic efficiency, improve energy use, and help shift body composition. During fasting periods, insulin levels drop and growth hormone increases. This environment promotes fat use as energy and encourages cellular repair processes. Fasting helps reduce overall calorie intake by limiting the eating window. Over time, this shift helps the body rely more on stored fat for energy. When paired with training and nutrient-dense meals, it becomes a highly effective strategy for improving body composition. Fasting can lead to mild ketosis, a state where the body uses ketones derived from fat as a primary energy source. This supports fat loss while helping preserve lean muscle mass, especially when strength training is part of the routine. Regular fasting improves insulin sensitivity and can help stabilize blood sugar – key in reducing the risk of metabolic disorders. It also contributes to lower LDL cholesterol and better blood pressure control, which are vital for long-term cardiovascular health. Fasting allows the body to focus on cellular repair. Reduced inflammation and oxidative stress are common outcomes, contributing to recovery and long-term resilience. BENEFITS FOR MIND AND BODY Fasting supports brain health by encouraging the production of BDNF (brain-derived neurotrophic factor), a protein linked to learning and memory. Many report improved concentration and a sense of clarity during fasted hours. Mood also benefits – stable energy and reduced inflammation help support emotional balance, which can be especially valuable under stress. For active men, fasting can help maintain muscle while promoting fat loss. Human growth hormone levels often rise, supporting strength, endurance, and post-exercise recovery. When combined with resistance training, fasting enhances the body’s ability to build lean muscle efficiently. To get started: • Start with a 12-hour fast and increase gradually. • Stay hydrated with water, black coffee, or herbal teas. • Choose whole foods rich in lean protein, healthy fats, and fiber during your eating window. • Monitor how your body responds, and adjust based on sleep, energy, and training. BUILDING A BETTER ROUTINE Fasting is not about extremes; it's about rhythm, balance, and clear intention. For men who lead full lives and want to stay sharp – physically, mentally, and professionally – fasting offers a structured path toward long-term performance and well-being. As always, consult with a healthcare provider if you’re managing a health condition. But for many, fasting becomes less of a diet and more of a daily habit that supports a strong, focused life.

Testosterone is central to male health. It influences strength, cognitive performance, energy, mood, and sexual function. When levels are steady, your system performs at its best. A decline - even a slight one - can affect everything from your workouts to your day-today motivation. Despite the noise around testosterone today, the focus often misses the mark. Effective optimization of testosterone doesn't come from pursuing extreme increases; instead, it originates from strengthening the natural foundation that supports your body. THE ROLE TESTOSTERONE PLAYS Produced primarily in the testes and regulated through a precise hormonal loop involving the brain, testosterone is critical in maintaining lean muscle mass, mental clarity, libido, and overall energy. It also influences recovery after stress and drives your capacity to build and compete. Its effects extend across multiple systems, including nervous, immune, and endocrine functions. When testosterone levels decline, it is typically the result of cumulative factors: irregular sleep, chronic stress, insufficient nutrient intake, inadequate training, or disruptions to your circadian rhythm. Hormones are influenced by the conditions you cultivate, reflecting the state of your overall well-being. RESTORING BALANCE NATURALLY Before considering medical therapies, it is essential to address the inputs within your control. The body is designed to regulate testosterone, but it depends on certain conditions do do so effectively. Sleep is a critical element. Consistent wake times, exposure to morning light, and reduced evening light ensure that your circadian rhythm remains intact, which in turn supports hormonal regulation. Training is equally important. Regular, heavy resistance work, particularly with compound movements, serves as a signal for the body to produce and maintain anabolic hormones. Diet plays a significant role as well. Consuming nutrient-dense foods that supply key micronutrients - such as Vitamin D3 with its complementary partner Vitamin K2, zinc, and magnesium - is crucial for the proper functioning of the hormonal pathways. When these nutrients are plentiful, your body can better sustain its natural testosterone production. Chronic physical or psychological stress elevates cortisol, a hormone that competes with testosterone. Recovery plays a vital role in maintaining hormonal stability; a structured approach to rest - including quality sleep, deliberate downtime, and techniques such as breathwork or cold exposure - creates an environment where your endocrine system can recalibrate naturally.  Body composition also contributes. Excess visceral fat, particularly around the midsection, correlates with hormonal imbalances and increased estrogen conversion. Enhancing lean muscle mass while reducing inflammation offers your body clearer feedback, enabling testosterone levels to stabilize. THE PATH FORWARD Testosterone is a critical element of your well-being, yet it should be viewed as the outcome of a well-balanced lifestyle rather than a target to pursue in isolation. Elevating testosterone naturally is not only achievable; it should form the core of your approach. By focusing on consistent sleep, intentional training, proper nutrition, effective stress management, and strategic recovery, you create the conditions for your body to regulate testosterone e?ectively. When these factors are in place, the system adjusts accordingly, leading to more sustainable, long-term results.

  For years, the gut was treated as a background player - responsible for digestion, nutrient absorption, and little more. But emerging science reveals a more complex reality. The gut is not just a digestive system. It’s a powerful regulator of mental and emotional wellbeing. At the center of this discovery is the gut-brain axis - a highly active, bidirectional line of communication between the digestive tract and the brain. This connection plays a role in regulating mood, focus, stress response, and overall cognitive clarity.   THE GUT’S INFLUENCE ON THE MIND Inside your gut are over 500 million neurons - enough for scientists to refer to it as the body's "second brain." These neurons communicate directly with the central nervous system through the vagus nerve, a major signaling pathway involved in regulating calm, emotional stability, and mental clarity. Equally important is the microbiome - a dense ecosystem of trillions of bacteria living in the gut. These microbes do more than aid digestion; they actively produce neurotransmitters like serotonin and dopamine, which directly influence how you feel, think, and perform under pressure. When the gut is balanced, this system operates smoothly. But when disrupted - by stress, poor diet, irregular sleep, or environmental factors - it can lead to low-grade inflammation and altered signaling to the brain. The result? Shifts in focus, mood, and resilience that often show up without a clear explanation.   SUPPORTING GUT HEALTH THROUGH DAILY HABITS Maintaining gut health doesn’t require drastic intervention. It comes from small, consistent inputs that support biological balance over time. These are the foundational behaviors that help the gut - and by extension, the brain - function at a higher level: Eat with variety – Whole foods, dietary fiber, and fermented ingredients support a more diverse and resilient microbiome. Move regularly – Physical activity enhances digestion, balances hormones, and supports gut-brain signaling. Prioritize recovery – Poor or inconsistent sleep can disrupt the gut’s rhythm. Quality rest improves digestion, supports microbial health, and stabilizes mood. Manage stress intentionally – Elevated stress affects the gut’s environment and microbial composition. Recovery practices like resistance training, time in nature, or deliberate rest help maintain internal balance. Be mindful with medication – Certain medications can alter gut bacteria. When use is necessary, support recovery with hydration, nutrition, and rest. Use supplementation to reinforce - not replace - habitual consistency – The right supplement can support microbial health, but works best when built on a strong behavioral foundation.   WHY PRE+PROBIOTIC SUPPORT WORKS BETTER TOGETHER Not all probiotics work in isolation. For them to thrive in the digestive system, they need prebiotics - specific types of fiber that feed and sustain beneficial bacteria. A Pre+Probiotic approach pairs both: Probiotics deliver targeted strains of good bacteria. Prebiotics provide the nourishment those bacteria need to survive, multiply, and remain effective over time. Together, they help create an internal environment that’s supportive not just of digestion - but of overall cognitive function and stress resilience.   A LONG-TERM SYSTEM, BUILT ON THE BASICS The gut and brain are in continuous conversation. And while this system is intricate, it responds well to clear, consistent inputs. By prioritizing movement, nutrition, rest, and targeted support when needed, you create the conditions for this system to thrive. The result isn’t just better digestion. It’s clearer focus. Greater resilience. And a more stable, responsive mental state - one that supports you over the long term.

  Your body operates on quiet intelligence. Beneath your schedule, your stress, your habits - there’s a 24-hour system quietly regulating everything from focus to fatigue. It’s called your circadian rhythm, and when it’s in sync, life feels more deliberate: energy arrives when you need it, sleep follows naturally, and performance doesn’t come at the cost of recovery. But this internal rhythm isn’t immune to disruption. Late nights, long-haul flights, screen glow at midnight - it all chips away at your body’s timing. The signal fades. You feel it in your focus, your sleep, your mood. The good news: the rhythm can be recalibrated. And it doesn’t require radical shifts - just a return to clarity and consistency.   WHAT’S ACTUALLY HAPPENING IN YOUR BRAIN At the center of your circadian system is a small region of the brain called the suprachiasmatic nucleus (SCN). It’s your internal timekeeper. Each day, it receives cues from light entering your eyes and uses that information to regulate the rest of your body. It manages two key hormonal cycles: Cortisol, which supports alertness and drive during the day, and Melatonin, which signals the body to slow down and prepare for sleep. But when that cycle is disrupted - by artificial light, irregular routines, or stress - melatonin release stalls. And when melatonin is off, sleep becomes fragmented, shallow, and inconsistent. That’s when resetting the rhythm becomes essential.   HOW TO RESET WITHOUT OVERCORRECTING You don’t need tech. You don’t need extremes. You need rhythm - anchored by intentional, repeatable actions. •Step Into the Light (Early) - Natural light in the first hour of your day reinforces the brain’s “daytime” signal and sets the stage for a more timely release of melatoninthat night. Ten minutes is enough.• Wake at the Same Time, Every Day - Sleep timing starts with consistency - not anearly bedtime, but a reliable wake-up. Even on weekends. Especially on weekends.This anchors your body’s rhythm and strengthens its timing over time. • Dial Down the Light at Night - Bright, artificial light in the evening - particularly from screens - confuses your internal clock. Start dimming lights an hour before bed. Disconnect. Let stillness become part of your nightly rhythm.• Eat in Alignment With Your Day - Late-night meals elevate core temperature and can delay sleep onset. Aim to finish eating 2–3 hours before bed. Your digestive rhythm supports your sleep rhythm - respect both.• Train Earlier, Not Later - Movement supports alignment - but timing is critical. Morning or early afternoon sessions amplify wakefulness. Late-night workouts signal the body to stay alert when it should be winding down.   HOW SUPPLEMENTATION FITS IN Behavioral rhythm is the foundation - but sometimes, life gets in the way. Travel, deadlines, and high-output routines can stretch your internal system. We developed SLEEP with this in mind. Formulated to support your natural transitions, SLEEP interacts with GABA receptors to calm the nervous system, guide the brain toward deeper rest, and reinforce melatonin timing. The goal isn’t to override the system. It’s to support it - especially during the transition back to stable patterns.   THE TAKEAWAY  Your circadian rhythm is listening - to light, to movement, to behavior. It doesn’t need perfection. It responds to consistency. Subtle shifts, applied with intention, are often enough to restore clarity, energy, and rest.