Gravity Transformation Fat Loss Experts

How to Lose BLOAT & Water Weight Fast

Gravity Transformation - Fat Loss Experts 41.4K views 14 hours ago

This is a 10 step guide to lose water weight, bloating, and swelling around the stomach, face, ankles, and the entire body in general. When you have too much water retention it hurts not only your health but also your appearance. Learn how to reduce water retention and stomach bloating fast. 

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Excess water retention can lead to bloating around your midsection, a puffier looking face, and swollen joints, especially around your extremities like your feet and hands. And with some pretty simple changes, you can get rid of these fluids gathering under your skin and improve your appearance pretty fast, but aside from appearance, there are plenty of other reasons why you might be interested in losing water weight.

References

1. Raising sodium intake can cause fluid retention:
https://pubmed.ncbi.nlm.nih.gov/2957126/
https://pubmed.ncbi.nlm.nih.gov/6823962/
https://pubmed.ncbi.nlm.nih.gov/8306484/
https://pubmed.ncbi.nlm.nih.gov/2525347/

2. “Dietary potassium restriction increases sodium and chloride retention, whereas potassium administration promotes both diuresis and natriuresis.” https://pubmed.ncbi.nlm.nih.gov/9428447/

3. "Only 0%, 8%, and 33% of the population had total usual intakes of potassium, choline, and vitamin K above the adequate intake when food and MVMM use was considered." https://www.tandfonline.com/doi/full/10.1080/07315724.2013.846806

4. Consume water in such a way that your urine maintains a very light color. If it has a darker yellow color, you're likely dehydrated and need to drink more: https://www.hcpa.info/wp-content/uploads/2017/10/Dehydration-chart.png

5. Eight grams of dried dandelion leaf significantly increased urine frequency without apparent side effects:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3155102/

6. Dandelion leaf seems to be as effective a diuretic as the diuretic drug furosemide (common brand name Lasix):
https://pubmed.ncbi.nlm.nih.gov/4427955/

7. Poor sleep may affect the renal nerves in your kidneys, possibly leading to increased water retention:
http://doi.org/10.1152/ajpregu.00647.2009

8. Stress increases vasopressin, also known as antidiuretic hormone (ADH): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4171342/

9 Meditation, helps manage stress by stimulating the parasympathetic nervous system and helps you tackle problems more rationally: https://www.sciencedirect.com/science/article/abs/pii/S0092656608001682

10. Coping actively instead of passively with problems. That’s much better for stress management and health than a passive approach:
https://www.ncbi.nlm.nih.gov/pubmed/6737198
https://journals.sagepub.com/doi/abs/10.1177/0031512516631056

11. Exposing yourself to nature reduces stress, and interestingly enough, you can reap similar benefits just by adding plants to home or office:
https://www.takingcharge.csh.umn.edu/how-does-nature-impact-our-wellbeing
https://www.ncbi.nlm.nih.gov/pubmed/21431424
https://www.ncbi.nlm.nih.gov/pubmed/18329704
http://hortsci.ashspublications.org/content/42/3/581.full

12. Ashwagandha and Rhodiola are both very effective at reducing cortisol:
https://www.ncbi.nlm.nih.gov/pubmed/19170145
https://blog.priceplow.com/wp-content/uploads/2014/08/withania_review.pdf

13. Excessive cardio can cause elevated cortisol levels: https://pubmed.ncbi.nlm.nih.gov/21944954/

14. “Hair samples were obtained from 304 amateur endurance athletes (long-distance runners, triathletes, cyclists) and 70 controls.”
https://pubmed.ncbi.nlm.nih.gov/21944954/

15. "Cortisol concentrations were determined in the first to third 3-cm hair segments most proximal to the scalp.”
https://pubmed.ncbi.nlm.nih.gov/21944954/

16. Endurance athletes had higher cortisol levels in all three hair segments compared to controls -- See figure 1A and 1B of the following study: https://pubmed.ncbi.nlm.nih.gov/21944954/

17. “Endurance athletes exhibited higher cortisol levels in all three hair segments compared to controls” and “These data suggest that repeated physical stress of intensive training and competitive races among endurance athletes is associated with elevated cortisol exposure over prolonged periods of time.”
https://pubmed.ncbi.nlm.nih.gov/21944954/

18. Low calorie dieting increases cortisol: https://pubmed.ncbi.nlm.nih.gov/20368473/

19. Cortisol levels increased among females that restricted their calorie intake while that wasn't the case among the control group. See Figure 3: https://pubmed.ncbi.nlm.nih.gov/20368473/

20. High insulin levels, in turn, can cause your body to retain more sodium by increasing the reabsorption of sodium in the kidneys:
https://pubmed.ncbi.nlm.nih.gov/21629870/
https://pubmed.ncbi.nlm.nih.gov/17686957/

21. Urine volume increases significantly among those who consume caffeine when the user doesn’t normally have caffeine:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3036994/
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Go from 0 to 10 Pull-Ups FAST

Gravity Transformation - Fat Loss Experts 704.1K views Sun Nov 15th, 2020

Complete Guide for how to go from 0 to 10+ pullups Fast. If you're trying to improve your pull-up strength or you simply want to do more reps of pull-ups this video will help. The 5 steps outlined will help teach you how to do pull-ups even if you're a beginner.

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The pull-up is one of the best exercises for adding muscle mass to your back and arms. other than the pushup it's one of the most common exercises used to test overall upper body strength and getting stronger at pullups will improve your power output with almost all other upper body exercises. That's why it's used everywhere ranging from gymnastics to the army. however, the problem is that many people can't even complete just one full pullup, let alone perform multiple reps. That's why today I’m going to show you exactly how to do more reps of pulllups than you ever could before and as long as you follow the 5 simple steps that i'm about to go over you can even go from 0 to 10 pull-ups in a relatively short amount of time. first we have to cover some basics, because even though pullups look pretty straightforward there's some muscles that are highly involved in this movement that most people overlook. yes, of course it is important to strengthen your back and your biceps, however you probably don't know that if you have a weak core it'll be nearly impossible for you to do multiple reps of pullups. .this can be seen in a 2018 study where researchers looked at which muscles were most highly activated during the pull-up. And as expected, the biceps, lats, and the mid and lower traps were highly engaaged. But the big surprise was the fact that the rectus abdominis, also commonly referred to as the "six-pack muscle," was even more highly activated than the back or biceps. This was the case for all participants including the ones that could not do a total of ten pull-ups as well as those that could do more than ten pull-ups. (1) In terms of muscle activation, the researchers found that the abs were actually activated the most followed by the biceps, then the lats, and finally the traps. So, if you want to improve your pull-ups, it’s absolutely crucial to have a strong enough core, which brings us to our very first step, and that's to strengthen the muscles that make up your core in a way in which that strength can translate over to pullups. And what I mean is doing a bunch of crunches is not necessarily the best route to get stronger at pullups. You see your core primarily has a stabilizing function during the pull-up. That’s why, to maximize carry-over to the pull-up, it’s best to strengthen your abs in a static fashion, such as by doing planks or ab-wheel roll-outs. So right away I want to give you guys a progression model that you can use to build up the required core strength necessary for pullups. As long as you can hold each exercise for at least 60 seconds, you'll most likely have enough core strength to perform 10 pullups. First is the beginner version of a plank known as the kneeling plank. Here you'll place your elbows on the ground and hold a plank position except you'll be on your knees maintaining a straight line from your upper back to your hips to the back of your knees. Next is the kneeling side plank. here you'll lay on your side, with one elbow propping you up. Then stack both knees on top of eachother and raise your hips off the ground so that your bottom knee, hip, and shoulder are in a straight line and then just hold that position. After you're able to do 60 seconds of each of those you'll want to progress to a regular plank, which is going to look just like the plank on your knees except you're now going to be up on your toes maintaining a straight line from your heels to your upper back. Then we're going to do the same thing for the side plank, so we're going to come up off the knees and get up on our feet, holding the position in the same way. Once you can hold those for 60 seconds each you're going to progress by putting your feet up on a platform and performing a decline plank, which is done the same exact way as a regular plank except your feet are elevated. And finally you'll finish off with the Long-lever plank.

References

1. Rectus abdominis is more active than even the back and biceps during a pull-up:
https://juniperpublishers.com/jpfmts/pdf/JPFMTS.MS.ID.555669.pdf


2. There's only a limited relationship between seated lat pull-down strength and pull up strength:
https://pubmed.ncbi.nlm.nih.gov/19620915/

3. Core activation is significantly higher during kneeling lat pulldowns when compared to seated lat pull-downs, especially amongst people that can't do 10 pullups: https://juniperpublishers.com/jpfmts/pdf/JPFMTS.MS.ID.555669.pdf
...

Do This Everyday to Lose Weight FASTER

Gravity Transformation - Fat Loss Experts 807.5K views Sun Nov 8th, 2020

If you want to see faster weight just do this every day and you'll be blown away by how simple it is to lose weight faster and easier than ever. For most people, it's a big struggle to lose belly fat, but you can get noticeable results every week & month just by following the advice in this video. Sometimes the best workout for men to experience weight loss isn't necessarily the hardest. Hope you enjoy and that the video motivates you to actually take action.

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There's a way to burn a lot more fat by following a simple effortless routine every day? And No, I'm not talking about rubbing some nonsense fat burning cream on your stomach, I'm talking about something that has been proven in numerous studies to actually boost weight loss without you having to exert much effort at all. This is something that you can do every day without changing your diet, without spending any extra cash, and without sweating your butt off killing yourself at the gym. And Just to get straight to it I'm talking about a goals-based walking program, and in today's video, I want to go over the benefits as well as exactly how to set this up to really speed up weight loss for whatever your current situation is, whether you're advanced or a beginner. And believe me, I get it, you're probably thinking how in the world is walking going to help me lose weight? I actually used to think the same way, but I've completely changed my mind since I started setting some goal-specific walking routines for my clients and seeing the results myself. Research also supports the powerful benefits of setting a daily walking goal, for example in one study participants were able to lose an average of 17 pounds in 6 months by simply taking a brisk walk every day (1). They were able to do this without any changes to their diet, so imagine how much of a boost this could provide when combined with diet modifications as well. 
Now ideally the way that you would want to set this up would be to aim for about 10,000 steps per day. You can of course go higher up to 15,000 steps per day and you can go lower as well, but I recommend not going any lower than 7,000 steps per day if you want to see noticeable results week after week. Of course The number of calories you'll burn depends on a couple factors starting with your weight.. obviously the heavier you are whether it's muscle or body fat, the more calories you'll burn for every single step you take. Another factor is If you're walking on more of an incline you'll burn more calories than if you're walking on a flat surface or a decline. Another one that most people don't consider is whether you're walking on a treadmill or outside. Since the treadmill is moving for you, you don't have to kick off on each step like you would outside, so you'll usually burn around 5 percent more calories walking outside rather than on a treadmill. Not a huge difference but something to keep in mind. In general, Walking might not seem like it will burn a lot of fat, but just by taking 10,000 extra steps every day, at the end of the week you'll burn off about anywhere from 2800 to 3500....... extra calories, which is a lot considering that most fat loss diet plans are structured to burn off about 3500 to 7000 calories per week. So you can literally double your calorie deficit just by taking 10,000 extra steps per day. And to make things easier it doesn't even take that long. If you're already active and you currently walk throughout the day you can probably reach your 10,000 step mark simply by adding in 30 minutes of brisk walking per day. If you don't walk much throughout the day you can make simple changes like taking the stairs instead of the elevator, parking your car further away from wherever you're going, walking your dog more, or skipping lunch and walking on your lunch break instead. Of course, if you don't want to do any of these things in the middle of your day you can simply take a longer one-hour walk every day. And tracking the number of steps you take is easier than ever. A lot of people buy devices like the Fitbit, but nowadays it's absolutely not necessary since there are a ton of apps on your smartphone that can track the number of steps you take on a daily basis...

1. Overweight/Obese participants lost an average of 17 pounds in 6 months just by walking https://pubmed.ncbi.nlm.nih.gov/3618879/
see attachment study 121 1

2. The interference effect can reduce muscle growth effect size by 39%.https://pubmed.ncbi.nlm.nih.gov/22002517/  
- Cardio reduces the activity of mTOR, which is a crucial enzyme for muscle growth, while also raising AMPK, which is an enzyme that impairs muscle growth
https://pubmed.ncbi.nlm.nih.gov/11715023/

3. PA undertaken in two shorter bouts per day could be more effective for weight loss than PA undertaken in a daily long bout                   https://pubmed.ncbi.nlm.nih.gov/30737894/
...

9 Exercises for a CHISELED Inner Chest Line

Gravity Transformation - Fat Loss Experts 755.8K views Sun Nov 1st, 2020

These are the 9 BEST exercises for a chiseled inner chest line. If your chest lacks definition in the center this inner chest workout video will help. Learn how to build a bigger chest to make your pecs look more attractive.

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The inner portion of your chest is just a small part of a much bigger muscle known as the pectoralis major, and the fact of the matter is you can't contract just the inner portion of your chest, without also contracting the rest of the pectoralis major as well. Meaning there is no true way to fully isolate only the inner chest without also working the rest. However, with that said, there are still inner chest specific exercises that put more tension on that center portion of your chest where your pecs attach to the sternum. By performing these exercises and by using something known as the mind-muscle connection to mentally focus on overloading the inner portion of your pecs you can definitely build up and improve your inner chest line leaving you with a fuller, and more defined looking chest. 
So let's go over my 7 favorite inner chest exercises starting with the smith machine double D handle press. To perform this exercise you'll need a smith machine where the bar is locked into a set vertical path so that you're not worried about balancing the bar throughout the movement. You'll also need a double d-handle which is the same handle that you use when doing t-bar rows. To begin you'll position a bench near the center of the barbell as if you were about to do regular barbell presses. Then instead of lying parallel to the bench, you're going to lay perpendicular. So the same position you would be in for pullovers. Once you're in that position you're going to place the center of the double d handle against the center of the barbell with your hands directly in line with your shoulders. Next, lift the bar up, unrack it by turning out, and slowly lower down to your chest. Stop about an inch above your chest and press back up. Then repeat for reps. To make this exercise even more effective concentrate on squeezing the two sides of the double d handle together the whole time. Also as you get stronger and start using heavier weights, it's best to have a spotter to help you unrack and re-rack the bar.

Next is the cable hex press. My favorite thing about this exercise is the crazy constant tension that it puts on your chest. From the moment you start until you put the cables down, there's a constant force trying to separate your hands. And just by resisting that force, you're going to get great activation and an amazing pump especially on the inside of your chest. So you'll start by adjusting the pulleys to the bottom of the cable cross, and then you'll place a bench in the middle, making sure that the cables wind up being about even with your nipple line when you lay down. I recommend you set the bench at an incline angle, but this exercise also works well when performed at a flat angle. Either way, once you're laying down with both cables in your hands, bring your hands together until they touch right above the center of your chest. From there you're simply going to press straight up while focusing on squeezing your hands together the whole time. Then just before your elbows lockout, you'll slowly lower the cables back down towards your sternum, still focusing on squeezing your hands together. Then press back up and repeat for reps. 
Another excellent cable exercise for the inner part of your chest is the crossbody cable press. You've probably seen this exercise performed on a hammer strength machine to focus more either on the upper chest or the inner pecs. However, arguably an even more effective way to get a better pump around the center of your chest is by using cables thanks to the free range of motion and constant tension that cables can provide. So to perform this exercise with the cables you'll first position a bench next to a cable crossover machine and set the pully at a height that's about even with your chest when seated. Then instead of sitting straight back, you're going to turn towards one side so that you're facing the cable handle. From there you're going to grab the handle with the arm that's closer to the bench. Then you're going to press the weight across your body until your elbow is almost fully extended. At that point, you want to really squeeze for a second before lowering the weight back towards your chest and repeating for reps. 
The next exercise is the svend press and if this is your first time seeing this, it's not going to look like a very orthodox chest exercise, but I promise you that it works very well, and if you save this for the end of your chest workout and you do it correctly it will be very effective. Begin by standing straight up with your chest out, your shoulders back, and your feet about shoulder-width apart.
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1 Simple Trick to Make Weight Loss EASIER

Gravity Transformation - Fat Loss Experts 74.9K views Sun Oct 25th, 2020

This is the number one way to Make Weight Loss EASIER without having to resort to strict dieting. Learn how to lose weight and burn stubborn belly fat fast and easy without starving yourself or doing crazy amounts of cardio.

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Most people were in great shape less than a hundred years ago, and every year since we've gained more and more weight. Back in the mid-1900s, there weren't many popular diet plans, there were very few fat loss supplements, and most people didn't go to the gym, yet people were able to maintain a healthy weight far better than we can now. And that's despite the fact that we've identified obesity as an epidemic and we now have dieticians, trainers, and doctors all working harder than ever to find a so-called cure for obesity. Yet as we search for a cure the glaringly obvious reason why people find it harder and harder to lose weight and maintain a healthy weight is simply because... we're eating... more... than ever. So while we all search for a revolutionary new age breakthrough solution, the fact of the matter remains that people just a century ago were simply eating significantly less. And when I say less I mean fewer calories not food. Today people are eating less real food,(1) yet we're taking in way more calories, and we're still hungrier than ever. This is due to fact that we have so much more calorically dense high sugar, high fat, and processed junk foods in our food supply. When you eat these high-calorie foods that don't fill you up, you tend to eat more of them, which even further drives up your calories, creating a vicious cycle. Now, let's be realistic, we're not going back to the 1960s. You're also not going to magically forget the taste of hot pockets, sour patch kids, or ice cream and stores aren't going to turn back and stop selling these processed foods, they're all here to stay. But with that said there is one very powerful tip that can help you eat far fewer calories without restricting and fighting cravings, and this ultimately makes losing weight and burning fat much easier and much more sustainable. I'm talking about a meal planning strategy known as pre-loading. You see, no matter what you do you're going to experience spikes of hunger every single day. This is simply your body telling you that it's time to eat. This isn't going to happen once in a while or only while you're dieting, hunger is something that we have to deal with for the rest of our lives, it's not going away. And the way you deal with your hunger will drastically impact how hard or how easy it is for you to lose weight and maintain that weight loss. If you work against that feeling, you may be successful for a little while, but according to the evidence, you will more than likely not be able to restrict and will power your way through hunger for the long run. So that's where pre-loading comes into play. It gives us a non-restrictive way to eat more low-calorie whole foods like we were eating in the past when more people were lean, and it helps you naturally avoid the calorically-dense processed foods that are making us fatter. So how does pre-loading work? Well, it's simple, you just consume certain filling whole foods or beverages before you eat whatever it is that you're craving. Surprisingly by eating more real food, you end up taking in less calories. And there are many foods that you can use to preload your meals with, but I've narrowed down the list to 5 of the best categories. Vegetables, protein, high fiber carbohydrates, Soup, and water. Now, I'm going to dive into each one of these in greater depth, but first, I know many of you are probably going to overlook this tip entirely, and go back to counting calories or avoiding carbs because you don't realize just how powerful this tip is. So to illustrate how powerful pre-loading is, I want you to think of the opposite. Let's say every time you get hungry you're going to eat whatever you're craving first and then you're going to eat healthy meal. So you wake up in the morning and you're craving something sweet so the first thing you eat is a box of cookies followed by a healthy meal. Then later you get hungry again at lunch so you order a pie of pizza, you eat 3 slices, and when you try to move onto your healthy salad you don't want to eat it because of your feeling full of satisfying your cravings with pizza. Then for dinner you're hungry and you go straight for the ice cream, you eat so much ice cream that you spoil your dinner. Imagine how many extra calories you'll be eating on a daily basis if every time you got hungry you satisfied that hunger with your deepest darkest craving. Now on the flip side, if you pre-load every meal with let's say 1 or 2 cups of vegetables, for example, you'll fill your stomach up for almost no calories, and this will drastically reduce hunger way before you even start eating whatever it is that you think...
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8 Foods Men Should Eat Everyday (Science-Based)

Gravity Transformation - Fat Loss Experts 405.2K views Sun Oct 18th, 2020

These are the 8 best foods that men should eat to improve testosterone levels, sex drive, energy, and health. Some of these foods will also help you build muscle and get stronger. Find out the best diet and meal plan that men should follow to look and feel their best.

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References

1. “Researchers found that throughout life, men were about twice
as likely as women to have a heart attack. That higher risk persisted even
after they accounted for traditional risk factors for heart disease, including
high cholesterol, high blood pressure, diabetes, body mass index, and
physical activity.”
https://www.health.harvard.edu/heart-health/throughout-life-heart-attacks-
are-twice-as-common-in-men-than-women

2. “ED, especially in younger men, is a marker of an increased
risk of CVD,”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4442980/

3. Drinking 50 milliliters of pomegranate juice per day for one to three years reduced arterial plaque by 30%
https://sci-hub.tw/10.1016/j.clnu.2003.10.002

4. Pomegranate also greatly increases levels of endothelial
NOS (eNOS)
https://academic.oup.com/cardiovascres/article/73/2/414/487903

5. Garlic reduces blood pressure and improves cholesterol
profiles
https://pubmed.ncbi.nlm.nih.gov/24035939/
https://pubmed.ncbi.nlm.nih.gov/23590705/

6. When garlic was combined with vitamin c
● systolic blood pressure dropped, on average, from 142 mm to 115
mm.
● diastolic Blood pressure decreased, on average, from 92 mm to 77
mm.
● nitric oxide levels increased by 200%
https://www.researchgate.net/publication/238295701_Cellular_effects_of_g
arlic_supplements_and_antioxidant_vitamins_in_lowering_marginally_high
_blood_pressure_in_humans_pilot_study

7. Women actually prefer the body odor of men
who eat garlic.:
https://www.researchgate.net/publication/311867642_In_Human_Attraction
_You_Are_What_You_Eat
8. Most people know that Omega 3 is important for your health:
https://www.mdpi.com/2072-6643/9/9/930/htm

9. All participants believed that O3-FAs are important for health."
https://www.mdpi.com/2072-6643/9/9/930/htm

10. Highlight “None of the study participants from the U.S. and only four
individuals and Germany had an O3-I in the recommended optimal range.”
https://www.mdpi.com/2072-6643/9/9/930/htm

11. Not getting enough of those omega 3 fats can increase body fat percentage while lowering muscle mass.
https://www.ncbi.nlm.nih.gov/pubmed/26679702
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2958879/
https://www.ncbi.nlm.nih.gov/pubmed/15481762

12. High-quality studies show that there is no link between cholesterol intake and heart disease.:
https://www.ncbi.nlm.nih.gov/pubmed/19751443
https://www.ncbi.nlm.nih.gov/pubmed/26109578

13. A 2013 meta-analysis found no association between egg intake and heart disease risk, although the scientists did link eggs to a reduced stroke prevalence.
https://www.bmj.com/content/346/bmj.e8539

14. There was a dose-response relationship between cholesterol intake and lean body mass.:
https://www.ncbi.nlm.nih.gov/pubmed/17921432

15. Higher cholesterol intake helps with muscle mass
See figure 1A:
10.1093/gerona/62.10.1164

16. More studies showing the same as 15:
https://www.fasebj.org/doi/abs/10.1096/fasebj.25.1_supplement.lb563
https://academic.oup.com/ajcn/article/106/6/1401/4823156
https://journals.lww.com/acsm-
msse/Fulltext/2007/05001/Effect_of_Dietary_Cholesterol_on_Muscle.1949

17. Sleep study by sleepfoundation.org.
https://www.sleepfoundation.org/press-release/annual-sleep-america-poll-
exploring-connections-communications-technology-use-and

18. The poll found that 43% of Americans between the ages of
13 and 64 say they rarely or never get a good night’s sleep on weeknights.
More than half (60%) say that they experience a sleep problem every night
or almost every night (i.e., snoring, waking in the night, waking up too early,
or feeling un-refreshed when they get up in the morning.)
https://www.sleepfoundation.org/press-release/annual-sleep-america-poll-
exploring-connections-communications-technology-use-and

19. Kiwis can help with sleep:
http://apjcn.nhri.org.tw/server/APJCN/20/2/169.pdf

20. Kiwifruit consumption may improve sleep onset, duration, and
efficiency in adults with self-reported sleep disturbances
http://apjcn.nhri.org.tw/server/APJCN/20/2/169.pdf

21. Testosterone levels are dropping in men:
https://academic.oup.com/jcem/article/92/12/4696/2597312

22. “In conclusion, the mainstream of research that links ginger to
testosterone demonstrated that ginger supplementation, particularly in
oxidative stress conditions, enhances testosterone production in males.”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316093/

All other studies linked in the article on the website.
...

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