If you are a man over 35 and experience symptoms of low testosterone, before you even consider TRT or some fancy supplement, read this and save yourself a lot of time and money.
Thread on testosterone.
Thread on testosterone.
*Standard disclaimer that this does not constitute medical advice*
Optimizing your testosterone has many benefits both mentally but also physically.
From looking younger, living longer and preventing diseases all the way to gaining muscle and losing fat.
Optimizing your testosterone has many benefits both mentally but also physically.
From looking younger, living longer and preventing diseases all the way to gaining muscle and losing fat.
Testosterone is not a "meathead" topic.
Low testosterone levels increase the risk for:
-Cancer
-Cardiovascular disease
-Alzheimer's
-Diabetes
-Metabolic syndrome
-Osteoporosis
-Depression
-Erectile Dysfunction
No bueno.
Low testosterone levels increase the risk for:
-Cancer
-Cardiovascular disease
-Alzheimer's
-Diabetes
-Metabolic syndrome
-Osteoporosis
-Depression
-Erectile Dysfunction
No bueno.
So having optimized testosterone is something that is important for everyone.
So what can you do if you want to optimize your testosterone and androgens as a man?
So what can you do if you want to optimize your testosterone and androgens as a man?
The following will not be eye catchy but if you understand and implement it, you will massively improve the health of your androgens.
The loss of testosterone to estrogen through the process of aromatization is the biggest factor for insufficient testosterone for men over 35.
The loss of testosterone to estrogen through the process of aromatization is the biggest factor for insufficient testosterone for men over 35.
The most common things that trigger the aromatization of testosterone are:
1)Poor quality fats such as canola oil, soybean oil and sunflower oil.
The best way to avoid poor quality fats is to cook your own meals by using coconut oil, grass fed butter, ghee and tallow.
1)Poor quality fats such as canola oil, soybean oil and sunflower oil.
The best way to avoid poor quality fats is to cook your own meals by using coconut oil, grass fed butter, ghee and tallow.
2) Alcohol.
Stress hormones counteract the effects of testosterone partly by promoting its aromatization into estrogen.
Stress hormones slow both the production of testosterone and progesterone while also elevating oppositional hormones such as estrogen and cortisol.
Stress hormones counteract the effects of testosterone partly by promoting its aromatization into estrogen.
Stress hormones slow both the production of testosterone and progesterone while also elevating oppositional hormones such as estrogen and cortisol.
The body responds to stress through a hormone system called the hypothalamic-pituitary adrenal (HPA) axis.
Stimulation of this system results in the secretion of stress hormones (i.e., glucocorticoids).
Stimulation of this system results in the secretion of stress hormones (i.e., glucocorticoids).
Alcohol activates the HPA axis and results in elevated glucocorticoid levels.
Alcohol does not increase cortisol only for a few hours as some stimulants do, but for days.
So, you can not be a regular drinker and have proper functioning androgens.
Alcohol does not increase cortisol only for a few hours as some stimulants do, but for days.
So, you can not be a regular drinker and have proper functioning androgens.
3) Poor sleep
Hereβs your sleep prescription.
1)Go to bed and wake up the same time each day (Ideally you want to sleep from 10 P.M to 6-7 A.M).
2) Do not look at any artificial light as soon as you wake up but instead expose yourself to natural light.
Hereβs your sleep prescription.
1)Go to bed and wake up the same time each day (Ideally you want to sleep from 10 P.M to 6-7 A.M).
2) Do not look at any artificial light as soon as you wake up but instead expose yourself to natural light.
3)Eat something that includes animal protein, salt, fruit and some saturated fats since fasting can reduce melatonin all the way up to 30% depending on your age.
4) Either eliminate or minimize your caffeine consumption to 1 cup before 11 A.M and never consume it fasted.
4) Either eliminate or minimize your caffeine consumption to 1 cup before 11 A.M and never consume it fasted.
6) Workout as early in the day as you can.
7) Make time to expose your skin to the sun multiple times per day.
8) Block the blue light on your devices and wear blue light blocking glasses.
9) Get done eating dinner 2-3 hours before bed.
10) Turn the WiFi off and pop mag.
7) Make time to expose your skin to the sun multiple times per day.
8) Block the blue light on your devices and wear blue light blocking glasses.
9) Get done eating dinner 2-3 hours before bed.
10) Turn the WiFi off and pop mag.
4)Starvation
If you want to have optimized androgens, you need 3-4 solid meals per day which should include quality carbs such as fruit, bone broth rice, some raw honey, quality protein such as: free range eggs, oysters, raw dairy, meat and some fish and last but not least
If you want to have optimized androgens, you need 3-4 solid meals per day which should include quality carbs such as fruit, bone broth rice, some raw honey, quality protein such as: free range eggs, oysters, raw dairy, meat and some fish and last but not least
some quality sources of fats such as EVOO, olives, animal fats (from butter to egg yolks) and coconut oil.
5)Xenoestrogens
Xenoestrogens are estrogen mimicking compounds which are not produced by your body and harm your mitochondria.
5)Xenoestrogens
Xenoestrogens are estrogen mimicking compounds which are not produced by your body and harm your mitochondria.
They are structurally or functionally related to human sex hormone 17Ξ²-estradiol and bind the estrogen receptors.
The problems xenoestrogens cause are endless.
The main problems testosterone wise are: increased aromatase enzyme activity and SHBG.
The problems xenoestrogens cause are endless.
The main problems testosterone wise are: increased aromatase enzyme activity and SHBG.
What you should avoid:
-PUFAs
-Plastic
-Fragrances
-Parabens
-Triclosan
-Tap water
-Synthetic fibers
-Teflon
-PUFAs
-Plastic
-Fragrances
-Parabens
-Triclosan
-Tap water
-Synthetic fibers
-Teflon
6) Grains
Grains are high in mycotoxins such as ochratoxin and deoxynivalenol.
Mycotoxins cause pesturbation in the gut, particularly in the intestinal epithelial resulting in hormonal problems as a side effect.
Grains are high in mycotoxins such as ochratoxin and deoxynivalenol.
Mycotoxins cause pesturbation in the gut, particularly in the intestinal epithelial resulting in hormonal problems as a side effect.
7)Phytoestrogens
Phytoestrogens are present in certain edible plants being most abundant in soy, they are structurally (and functionally) analogous to the estrogen and have been classified as endocrine disruptors.
Phytoestrogens are present in certain edible plants being most abundant in soy, they are structurally (and functionally) analogous to the estrogen and have been classified as endocrine disruptors.
Phytoestrogens can manipulate steroid biosynthesis and transport by for example stimulating SHBG synthesis in liver cells, and displacing either 17Ξ²-estradiol or testosterone from plasma SHBG.
What you should avoid most :
- Soy(except natto)
- Flax
- Sesame seeds
- Beer
What you should avoid most :
- Soy(except natto)
- Flax
- Sesame seeds
- Beer
8) Last but not least, here's a tricky one.
One of the largest promoters of aromatization is a carotene and vitamin A deficiency besides a zinc deficiency (2 serving of oysters per week, vitamin C and daily sunlight will solve zinc deficiency).
One of the largest promoters of aromatization is a carotene and vitamin A deficiency besides a zinc deficiency (2 serving of oysters per week, vitamin C and daily sunlight will solve zinc deficiency).
So having squashes, carrots, some sweet potatoes, pumpkin and beef liver in your diet ( do not over do it ) will help you restore normal testosterone production.
Vitamin A has been found in many studies to help suppress estrogen production in the male testes.
Vitamin A has been found in many studies to help suppress estrogen production in the male testes.
Obviously, gut health, thyroid health, vitamin E, K2, D, sunlight, lifting on a regular basis, adding HIIT and so on are all crucial as well but we have talked about them multiple times already on previous threads which can all be found on the pinned tweet.
Last but not least, let's talk about some things that you should test for.
1) First we have total testosterone
This is the testosterone that is also bound to albumin and SHBG.
The normal range for free testosterone is 600 - 1000 ng/dL.
1) First we have total testosterone
This is the testosterone that is also bound to albumin and SHBG.
The normal range for free testosterone is 600 - 1000 ng/dL.
2) Then we have your free testosterone which is the testosterone that is not bound to SHBG or albumin and is often referred to as bioactive testosterone. 2-4% of the total testosterone levels is bioactive.
Ideally you want a range of 70-200 pg/mL of free testosterone.
Ideally you want a range of 70-200 pg/mL of free testosterone.
3) Then we have estradiol and prolactin which when elevated destroy menβs fertility, libido, thyroid and mood.
Ideally when it comes to estradiol levels you want a range of 10β40 pg/mL and prolactin levels below 17
ng/ml.
Ideally when it comes to estradiol levels you want a range of 10β40 pg/mL and prolactin levels below 17
ng/ml.
4) Then we have SHBG which is a protein that binds to testosterone (the more SHBG you have the less your free testosterone).
Ideally when it comes to SHBG you want levels of 15 - 40 nmol/L.
Ideally when it comes to SHBG you want levels of 15 - 40 nmol/L.
5) Last but definitely not least, we have LH and FSH which stimulate sperm and testosterone production.
Ideally you want a range of 3 - 10 mIU/L.
Ideally you want a range of 3 - 10 mIU/L.
A few supps that can actually help you are:
Magnesium (any kind except oxide), boron, cistanche , vitamin D + K2 in a liquid form and taurine.
Magnesium (any kind except oxide), boron, cistanche , vitamin D + K2 in a liquid form and taurine.
That's it.
It's a very basic thread that works and if you liked it make sure to like or RT the first tweet.
It's a very basic thread that works and if you liked it make sure to like or RT the first tweet.
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