Is Obesity Associated With Low Testosterone Levels? Written by Stephen Anton PhD on May 15th, 2023 Over the past few decades, there has been a pronounced reduction in average testosterone levels among men, which is independent of age. This dramatic fall is quite concerning given the critical role of testosterone in so many aspects of our overall health. Given this phenomenon, a natural question is what is contributing to this pronounced decline. There are many potential factors including sedentary lifestyle, increased consumption of processed foods, consumption of potentially estrogenic ..read more

20/4 Intermittent Fasting: The Pros and Cons of a Longer Fast Written by Stephen Anton PhD on January 25th, 2023 There are so many different approaches to intermittent fasting that it can be difficult to determine which approach is right for you. The truth is that there are pros and cons to each of the options but the more you understand these pros and cons the better you can select the type that suits your goals. An advanced approach that is described in this blog is the 20/4 intermittent fasting plan. This is a particular type of intermittent fasting called time-restricted eating, whi ..read more

18/6 Intermittent Fasting: Is It the Right Plan for You? Written by Stephen Anton PhD on November 29th, 2022 Intermittent fasting has become one of the most popular topics in recent health conversations. It is also becoming more widely accepted by the general medical community as a lifestyle approach to assist with weight management and potentially reduce the risk of some chronic disease conditions, such as type 2 diabetes. There are many different types of fasts that one can consider, which can range from several hours to several days on end. Today we will cover the 18/6 intermittent f ..read more

36-Hour Fast (Monk Fast): Everything You Need to Know Written by Stephen Anton PhD on July 5th, 2022 What Is the 36-Hour Fast? The 36-hour fast is a challenging fast in that it involves not eating or consuming beverages containing calories for extended period of time (36 hours or longer). During the fasting period, one can and should consume copious amounts of water. It’s also ok to consume unsweetened tea or black coffee but no other beverages or food should be consumed during this time period. What Is the Purpose of a 36-Hour Fast? One of the reasons people choose to do a 36-hour fa ..read more

How to Believe in Yourself: 10 Tips for Becoming Your Best Self Guest Post by William Anton PhD on June 12th, 2022 William D. Anton, Ph.D is a renowned clinical psychologist, psychoanalyst, and founder of CEO Effectiveness. Best of all, he is also my father. I was thrilled when he accepted my invitation to share his wisdom with my readers. I know you will enjoy what he has to say as well. Almost all of us want to feel more confident, happy, and successful! And believe in our ability to create these outcomes. What keeps many people from achieving these desirable outcomes is often a lac ..read more

Coffee and Autophagy: A Powerful Combination for Our Metabolism Updated by Stephen Anton PhD on March, 25th 2022 Coffee is one of the most popular beverages in the world; it not only helps you feel more energized, burn fat and improve physical performance, but daily consumption lowers your risk of type 2 diabetes, heart failure, and certain types of cancer (1,2,3). Even more exciting, a very large recent study revealed that individuals who drink at least 3–4 cups of coffee a day had a reduced risk of mortality, heart disease, cerebrovascular disease, and respiratory disease (4). Coffee ..read more

How to Break a Fast: What to Eat After Fasting Written by Stephen Anton PhD on May 15th, 2022 How to break a fast? This is an excellent question and one that many people are now asking. The answer is that “it depends” on the type of fast we are talking about (to some extent). Common Ways to Fast There are many different types of fasts to consider, including dry fasting, water only fasting, time restricted eating, alternate day fasting, 5:2 fasting, five day fasting, and so forth. So, we need to be clear what type of fast we are talking about. When we say a fast, there may be a big dif ..read more

Signs of Autophagy: 5 Ways to Tell If Your Autophagy Process Is Active Written by Stephen Anton PhD on April 1st, 2022 Autophagy, which technically means self-eating, is an “evolutionary conserved process” through which our cells remove waste products and damaged particles. When we accumulate damaged particles and waste products, they must be removed so that our cells can function more efficiently. Almost all cells use this process for survival and ultimately for growth. For this reason, some call the process of autophagy the “fountain of youth.” While this is an amazing process, in ord ..read more

Ketosis and Exogenous Ketones: The Key to Unlocking More Energy Written by Stephen Anton PhD on January, 30th 2022 We have all likely heard the phrase ketosis mentioned before, but what it exactly means may not be crystal clear. Technically, ketosis is the metabolic state that occurs when the blood has a high concentration of ketones. In this state, which is distinct from the unhealthy state of ketoacidosis, ketones become an important source of energy for both the mind and body. Ketones are a class of acidic organic compounds that includes acetone and aceto-acetic acid. They serve as a ..read more

Keto vs Intermittent Fasting: Which Is Best? Written by Stephen Anton PhD on January, 15th 2022 Over the past decade, both intermittent fasting and the ketogenic diet have garnered increasing attention and become very popular. And for good reason! There are millions of people who have experience dramatic health improvements and fat/weight loss with both approaches. This tells us that there is not necessarily a right or wrong choice, but rather a right or wrong choice for you. And the only way to know this is by experimenting a bit with the two types of dietary patterns. By having an ope ..read more