MENS HEALTH - WHAT TO BE AWARE OF AND HOW TO KEEP IMPROVING ON YOUR TESTOSTERONE LEVELS!
Being in my 50's I have been impacted by the effects of low testosterone in my 40's, partly due to higher levels of oestrogen. It's phenomenal how many products contain synthetic or non synthetic oestrogen that can affect the natural production of testosterone.
High levels of estrogen can have several effects on testosterone production:
1. **Feedback Inhibition**: Estrogen can inhibit the release of gonadotropin-releasing hormone (GnRH) from the hypothalamus and luteinizing hormone (LH) from the pituitary gland. LH is necessary for stimulating testosterone production in the testes. When estrogen levels are high, this feedback inhibition can reduce the production of testosterone.
2. **Direct Inhibition**: Estrogen can directly inhibit testosterone production in the testes by interfering with the function of Leydig cells, which are responsible for testosterone synthesis. High estrogen levels may disrupt the signaling pathways involved in testosterone production, leading to decreased testosterone levels.
3. **Aromatization**: Excess estrogen can be converted from testosterone via aromatase, an enzyme that converts androgens into estrogens. This process, known as aromatization, can result in a decrease in testosterone levels while increasing estrogen levels.
4. **Competitive Binding**: Estrogen can compete with testosterone for binding to androgen receptors in various tissues, including the hypothalamus and pituitary gland. This competition can interfere with the feedback mechanisms that regulate testosterone production, further suppressing testosterone synthesis.
The below is information I used to combat these problems over the years, but recently I was unaware how cunningly even common over the counter medication can affect men. The below is common data easily searchable but you'll be amazed how as men we are constantly consuming food and chemicals that effect our testosterone and growth hormone levels one way or another, either through food, medication or chemicals found in day to day products. This most likely doesn’t affect men so much when they are young but, after many years of constant exposure to these elements can lead to premature conditions from affiliated with low levels of testosterone and growth hormone. This is becoming more and more common but I believe can be combated to a degree. My mother ironically always said to me "you are what you eat" and how profoundly right she was on so many levels in this day and age. Long gone are the days of us men as "hunter gatherers" Now we just pop into a shop and buy in excess processed products referred to as food.
WHAT I DID/DO
I personally have applied a modified ketogenic diet (Modified because off high blood cholesterol, so I maintain low fat and lean meats, although I do believe in healthy fats) with intermittent daily fasting and try to stick to organic food products and stay away from processed foods. I have removed refined sugar from my diet. If I have anything sweet it is via fruit which contains fibres, or a peace or two of dark chocolate, 75% coco and above. There is a lot of supporting data around how toxic sugar is for the human body, especially around inflammation. As well as this I follow a varied schedule of exercise to give my body variety and keep it guessing in order to get the response in my body to keep HGH and Testosterone high as high as possible for my age group and body type. I try to get at least 8 hours of sleep and drink 1 coffee in the morning (that's the difficult one as like copious amounts of coffee)
Components of low testosterone are depression, anxiety, chronic exhaustion, low libido, poor bone and skin health.
After you read the below, my advise would be around taking any medication, google to see if it will impact you in regards to (ED) When I recently started realising how many medications effect mens hormones it freaked me out and that is why I have created this page. I hope it gives insight and help. My doctor recently prescribed me 3 medications and all effect areas we as men do not want effected. I seek'd alternatives. Obviously in certain cases this is not possible but maybe you can counter balance medication with good diet, wellness practices such as meditation and breathwork and regular vigorous exercise. Obviously I am not a doctor, this is just my opinion and what I have discovered while doing my own research. I am sharing in the hope it may help someone else.
Erectile dysfunction (ED) can be a side effect of various prescribed medications, including:
1. **Antidepressants:** Some antidepressants, particularly selective serotonin reuptake inhibitors (SSRIs) and tricyclic antidepressants (TCAs), can affect sexual function.
2. **Antihypertensive drugs:** Certain blood pressure medications, such as beta-blockers and diuretics, may lead to ED.
3. **Antipsychotics:** Medications used to treat conditions like schizophrenia and bipolar disorder can sometimes cause sexual side effects, including ED.
4. **Hormonal medications:** Drugs that affect hormone levels, such as testosterone replacement therapy or medications for prostate cancer, can impact erectile function.
5. **Prostate medications:** Some medications prescribed for benign prostatic hyperplasia (BPH), like finasteride or dutasteride, may cause ED in some men.
6. **Chemotherapy drugs:** Certain chemotherapy drugs can affect sexual function as a side effect.
Some over-the-counter (OTC) medications can potentially affect libido or contribute to erectile dysfunction (ED). Here are a few examples:
1. **Antihistamines:** Some antihistamines, commonly used for allergies or cold symptoms, can cause drowsiness and may also have side effects such as decreased libido or erectile dysfunction.
2. **Decongestants:** Certain decongestants, often found in cold and flu medications, can constrict blood vessels, which may affect blood flow to the genitals and contribute to ED.
3. **Antacids:** Some antacids containing aluminum hydroxide or magnesium hydroxide can interfere with the absorption of medications or nutrients essential for sexual function.
4. **Nonsteroidal anti-inflammatory drugs (NSAIDs):** Long-term use of NSAIDs, such as ibuprofen or naproxen, can lead to issues with kidney function, which may indirectly affect sexual health.
5. **Cough syrups:** Some cough syrups contain ingredients like dextromethorphan, which can cause drowsiness and affect libido or sexual performance.
6. **Weight loss supplements:** Certain OTC weight loss supplements may contain ingredients that affect hormone levels or interfere with sexual function.
7. **Herbal supplements:** While not regulated like prescription medications, some herbal supplements marketed for various purposes, including sexual enhancement, may contain ingredients that can have adverse effects on libido or sexual function.
Xenoestrogens (XO) are synthetic compounds that mimic estrogen in the body and can disrupt hormone balance, including testosterone levels in males. These compounds can bind to estrogen receptors, potentially leading to alterations in hormone signaling and metabolism. Xenoestrogens are found in various products, including:
1. **Plastics:** Bisphenol A (BPA) and phthalates, commonly found in plastic containers, bottles, and food packaging, can leach into food and beverages, exposing individuals to xenoestrogens.
2. **Pesticides and herbicides:** Some agricultural chemicals contain xenoestrogens that can contaminate food sources, such as fruits, vegetables, and grains.
3. **Personal care products:** Certain cosmetics, lotions, shampoos, and other personal care items may contain xenoestrogens in the form of parabens, triclosan, and other synthetic compounds.
4. **Industrial chemicals:** Xenoestrogens can be present in industrial byproducts, air pollutants, and water contaminants, leading to environmental exposure.
5. **Processed foods:** Some processed foods, including canned goods, packaged snacks, and ready-to-eat meals, may contain additives or preservatives that contain xenoestrogens.
The presence of xenoestrogens in these products can interfere with normal hormone function, potentially leading to hormonal imbalances and affecting testosterone levels in males. To minimize exposure to xenoestrogens, individuals can opt for BPA-free plastics, organic foods, and natural personal care products. Additionally, choosing fresh, unprocessed foods and avoiding products with synthetic additives can help reduce exposure to xenoestrogens.
Certain foods contain compounds that can mimic or influence estrogen levels in the body. These foods are often referred to as phytoestrogens. Some examples include:
1. **Soy products:** Soybeans, tofu, tempeh, and soy milk contain isoflavones, a type of phytoestrogen.
2. **Flaxseeds:** Rich in lignans, which have weak estrogenic properties.
3. **Sesame seeds:** Contain lignans similar to those found in flaxseeds.
4. **Chickpeas:** Also known as garbanzo beans, chickpeas contain phytoestrogens.
5. **Beans and legumes:** Other types of beans, such as lentils and peas, contain phytoestrogens as well.
6. **Whole grains:** Some whole grains, such as barley, oats, and wheat, contain lignans and other phytoestrogens.
7. **Fruits:** Certain fruits, including berries, apricots, and peaches, contain small amounts of phytoestrogens.
8. **Vegetables:** Some vegetables, like carrots, potatoes, and cucumbers, contain phytoestrogens.
It's important to note that while these foods contain compounds with estrogen-like properties, their effects on the body's estrogen levels are generally much weaker than those of naturally produced estrogen or synthetic estrogen medications. Additionally, the impact of phytoestrogens can vary depending on factors such as individual metabolism and overall diet. As always, it's a good idea to maintain a balanced diet and consult with a healthcare professional for personalized dietary advice.
SOME GOOD NEWS TO HELP BOST AND IMPROVE YOUR TESTOSTERONE!
Several foods are believed to support testosterone production. Here are some examples:
1. **Tuna:** Rich in vitamin D, which has been linked to testosterone production.
2. **Egg yolks:** Also high in vitamin D, as well as cholesterol, which is a precursor to testosterone.
3. **Shellfish:** Oysters, in particular, are high in zinc, a mineral associated with testosterone production.
4. **Lean meats:** Chicken, turkey, and beef are good sources of protein and zinc.
5. **Beans:** Rich in zinc and vitamin D, beans can support testosterone levels.
6. **Cruciferous vegetables:** Broccoli, cauliflower, and Brussels sprouts contain indole-3-carbinol, which may help lower estrogen levels, potentially increasing testosterone.
7. **Nuts:** Almonds, walnuts, and peanuts are good sources of healthy fats, which are important for hormone production.
8. **Garlic:** Contains allicin, a compound that may lower cortisol levels and support testosterone production.
9. **Pomegranates:** Rich in antioxidants, pomegranates may help increase testosterone levels.
10. **Ginger:** Some studies suggest that ginger may boost testosterone levels and improve sperm quality.
Incorporating these foods into a balanced diet may help support healthy testosterone levels. However, it's essential to maintain overall good health and consult with a healthcare professional for personalized advice, especially if you have concerns about testosterone levels.
Several types of exercises and wellness have been shown to potentially increase testosterone and growth hormone levels in the body. Here are some examples:
1. **Resistance Training**: Engaging in weightlifting or resistance exercises, particularly compound movements like squats, deadlifts, bench presses, and rows, can stimulate the release of testosterone and growth hormone.
2. **High-Intensity Interval Training (HIIT)**: HIIT workouts involve short bursts of intense exercise followed by brief rest periods. This type of exercise has been shown to increase both testosterone and growth hormone levels.
3. **Sprinting**: Short, intense bursts of sprinting can elevate growth hormone levels. Incorporating sprint intervals into your workouts can be beneficial.
4. **Heavy Lifting**: Lifting heavy weights with low repetitions and longer rest periods between sets can stimulate the release of testosterone and growth hormone.
5. **Compound Movements**: Exercises that engage multiple muscle groups simultaneously, such as squats, deadlifts, and pull-ups, are particularly effective for boosting hormone levels.
6. **Rest and Recovery**: Ensuring adequate rest and recovery between workouts is crucial for optimizing hormone levels. Overtraining can actually have a negative impact on testosterone and growth hormone production.
7. **Quality Sleep**: Getting enough high-quality sleep is essential for hormone production. Aim for 7-9 hours of sleep per night to support optimal hormone levels.
8. **Healthy Diet**: Consuming a balanced diet rich in protein, healthy fats, and micronutrients is important for hormone synthesis. Include plenty of fruits, vegetables, lean proteins, and whole grains in your diet.
9. **Stress Management**: Chronic stress can lower testosterone and growth hormone levels. Incorporate stress-reducing activities like meditation, yoga, or deep breathing exercises into your routine.
10. **Limit Alcohol and Avoid Excessive Cardio**: Excessive alcohol consumption and prolonged endurance exercise can lower testosterone levels. Limit alcohol intake and balance cardio workouts with resistance training for optimal hormone balance.
Some basic supplements that may support testosterone and growth hormone levels include:
1. **Vitamin D**: Adequate levels of vitamin D are associated with healthy testosterone levels.
2. **Zinc**: Zinc is involved in testosterone production and may help maintain healthy levels.
3. **Magnesium**: Magnesium plays a role in testosterone synthesis and may support hormone balance.
Last bit of advise for those over 40, get a regular prostate check. It’s key to hormone production and an unhealthy prostate can cause havoc.
The prostate gland plays a role in testosterone production indirectly by responding to signals from hormones like testosterone and dihydrotestosterone (DHT). Here's how it works:
1. **Testes Production**: Testosterone is primarily produced in the testes, specifically in Leydig cells. These cells respond to luteinizing hormone (LH) signals from the pituitary gland to produce testosterone.
2. **Transportation**: Once produced, testosterone circulates in the bloodstream, where it can travel throughout the body to exert its effects.
3. **Conversion**: In some tissues, including the prostate gland, testosterone can be converted into dihydrotestosterone (DHT) by the enzyme 5-alpha reductase. DHT is a more potent androgen than testosterone and plays a role in prostate development and function.
4. **Prostate Response**: The prostate gland contains androgen receptors, which are proteins that bind to testosterone and DHT. When bound to these hormones, the androgen receptors signal various cellular processes within the prostate, including growth, maintenance, and secretion of prostatic fluid.
5. **Regulation**: Testosterone levels are regulated by a negative feedback loop involving the hypothalamus, pituitary gland, and testes. When testosterone levels are low, the hypothalamus releases gonadotropin-releasing hormone (GnRH), which stimulates the pituitary gland to release LH. LH then signals the testes to produce more testosterone. Conversely, when testosterone levels are high, this feedback loop is inhibited to prevent overproduction.
It's important to note that while the prostate responds to testosterone and DHT, conditions like benign prostatic hyperplasia (BPH) and prostate cancer are not solely caused by testosterone levels but rather by complex interactions involving hormone signalling, genetics, and other factors.
Matt Parks Personal Training, Muay Thai, Boxing, Sobriety