Address these if you are a man experiencing low libido.
Thread🧵
Thread🧵
*Standard disclaimer that nothing in this thread is a substitute for medical advice*
First of all, our libido is a good marker of our overall health since obviously an organism with no desire to reproduce is not a healthy organism.
Second of all, you should NOT try to treat your libido with pharmaceuticals and dangerous supplements most likely, because:
1. Safer and MORE effective alternatives exist
But also
2. These things have more negative health consequences than most might realize with premature aging and gut problems being the most common ones.
pubmed.ncbi.nlm.nih.gov
First of all, our libido is a good marker of our overall health since obviously an organism with no desire to reproduce is not a healthy organism.
Second of all, you should NOT try to treat your libido with pharmaceuticals and dangerous supplements most likely, because:
1. Safer and MORE effective alternatives exist
But also
2. These things have more negative health consequences than most might realize with premature aging and gut problems being the most common ones.
pubmed.ncbi.nlm.nih.gov
So what are the most common causes of low libido in men and what can you do about them?
Common cause 1: Low dopamine and high prolactin.
First of all, i highly suggest testing prolactin and not self-diagnosing yourself with low prolactin.
The test is cheap and highly worth it.
Now, IF your prolactin levels are high, i would also suggest testing your thyroid since prolactin is greatly governed by the thyroid gland.
Common cause 1: Low dopamine and high prolactin.
First of all, i highly suggest testing prolactin and not self-diagnosing yourself with low prolactin.
The test is cheap and highly worth it.
Now, IF your prolactin levels are high, i would also suggest testing your thyroid since prolactin is greatly governed by the thyroid gland.
After you’ve done these, in case your prolactin is fine, here are some tips that could help you out:
Number 1: Get enough vitamin D (sun, not supplements, sun (a vitamin D lamp and a red light panel can be a semi-descent alternative)), thiamine, vitamin B6, zinc and vitamin E.
Number 2: Make sure that you don't drive your dopamine levels too low. You can do this through SSRI use, an unbalanced amino acid profile in your diet (too much serotonin), having very high adrenaline levels, eating junk and neglecting sleep.
Also taurine and choline from animal products will help you with this by increasing the densities of dopamine receptors.
Number 1: Get enough vitamin D (sun, not supplements, sun (a vitamin D lamp and a red light panel can be a semi-descent alternative)), thiamine, vitamin B6, zinc and vitamin E.
Number 2: Make sure that you don't drive your dopamine levels too low. You can do this through SSRI use, an unbalanced amino acid profile in your diet (too much serotonin), having very high adrenaline levels, eating junk and neglecting sleep.
Also taurine and choline from animal products will help you with this by increasing the densities of dopamine receptors.
Common cause 2: Increased aromatase activity and SHBG.
What is aromatase?
To put it simply, aromatase converts androgens into estrogens (testosterone to estradiol and androstenedione to estrone) and can be found in tissues such as the gonads and the brain.
So aromatase = an enzyme responsible for the biosynthesis of estrogen.
What is aromatase?
To put it simply, aromatase converts androgens into estrogens (testosterone to estradiol and androstenedione to estrone) and can be found in tissues such as the gonads and the brain.
So aromatase = an enzyme responsible for the biosynthesis of estrogen.
Now how can this enzyme be increased?
-Xenoestrogens
Xenoestrogens are estrogen-mimicking compounds that are not produced by your body and are structurally or functionally related to human sex hormone 17β-estradiol and bind the estrogen receptors.
Three easy steps that you can take in order to avoid some of the main sources of xenoestrogens in this day and age are replacing your toxin skincare products with natural ones, avoiding polyester and tap water (use a filter and add minerals back in).
-Xenoestrogens
Xenoestrogens are estrogen-mimicking compounds that are not produced by your body and are structurally or functionally related to human sex hormone 17β-estradiol and bind the estrogen receptors.
Three easy steps that you can take in order to avoid some of the main sources of xenoestrogens in this day and age are replacing your toxin skincare products with natural ones, avoiding polyester and tap water (use a filter and add minerals back in).
-A high body fat percentage.
Fat tissue is a part of our hormonal system and our fat tissue contains aromatase, which converts testosterone to estrogen.
So after a certain body fat percentage, the more fat you have the more estrogen you will have.
Fat tissue is a part of our hormonal system and our fat tissue contains aromatase, which converts testosterone to estrogen.
So after a certain body fat percentage, the more fat you have the more estrogen you will have.
Now if you're struggling to get lean, chances are that you're struggling with one or more of the following:
Number 1: Excessive hunger.
The number 1 reason why most people can't lose fat, is probably hunger.
Now being hungry when trying to lose weight is normal up to a point, but A LOT of people do not struggle with hunger but excessive hunger which is a one way ticket for failure since the only people who can outwill excessive hunger for months on end, are the people who can place losing fat as their number 1 priority.
Number 1: Excessive hunger.
The number 1 reason why most people can't lose fat, is probably hunger.
Now being hungry when trying to lose weight is normal up to a point, but A LOT of people do not struggle with hunger but excessive hunger which is a one way ticket for failure since the only people who can outwill excessive hunger for months on end, are the people who can place losing fat as their number 1 priority.
For most people, this is simply unrealistic.
You have a job, kids, stress and a million other factors which some days will make outwilling hunger impossible since other more important things will take a serious hit.
What's the point for example of losing 0.0001 pounds of fat if you're going to underperform on your job, be miserable and yell at your kids?
It's not only pointless but a NET negative.
Now besides that, excessive hunger is a signal that something's wrong and if you don't address it you might end up neglecting some underlying health issues.
So, if you want to lose fat, accept that sometimes you will be hungry and you will need to learn how to deal with it, but excessive hunger is not normal and the following factors are usually the root causes of it:
1. Dysregulated circadian rhythm
2. Stress
3. Gut dysbiosis
4. Micronutrient deficiencies in things such as in B12
5. Neglecting protein, carbs or sat. fats
6. Unbalanced blood sugar levels
7. Dehydration
8. Messed up dopaminergic system
You have a job, kids, stress and a million other factors which some days will make outwilling hunger impossible since other more important things will take a serious hit.
What's the point for example of losing 0.0001 pounds of fat if you're going to underperform on your job, be miserable and yell at your kids?
It's not only pointless but a NET negative.
Now besides that, excessive hunger is a signal that something's wrong and if you don't address it you might end up neglecting some underlying health issues.
So, if you want to lose fat, accept that sometimes you will be hungry and you will need to learn how to deal with it, but excessive hunger is not normal and the following factors are usually the root causes of it:
1. Dysregulated circadian rhythm
2. Stress
3. Gut dysbiosis
4. Micronutrient deficiencies in things such as in B12
5. Neglecting protein, carbs or sat. fats
6. Unbalanced blood sugar levels
7. Dehydration
8. Messed up dopaminergic system
Number 2: Crash diets.
Crash diets are a scam for people who are not committed to lifestyle changes and think that they can spend 1-2 months getting in shape for summer and then get back to doing their normal donut diets.
This is pointless.
It's better to lose 5 pounds of fat and keep them off, than it is to lose 10 pounds for 2 months and then gain 10 all over again.
The only thing you’re accomplishing is destroying your metabolism, not fat loss.
Avoid crash diets.
Crash diets are a scam for people who are not committed to lifestyle changes and think that they can spend 1-2 months getting in shape for summer and then get back to doing their normal donut diets.
This is pointless.
It's better to lose 5 pounds of fat and keep them off, than it is to lose 10 pounds for 2 months and then gain 10 all over again.
The only thing you’re accomplishing is destroying your metabolism, not fat loss.
Avoid crash diets.
Number 3: Not prioritizing whole foods.
IIFYM is not the way to go if you are interested in health.
Fitting pop tarts "in your macros" is not a good idea. You are wrecking your gut, dopamine, taste buds and metabolism.
So, year after year, you will find yourself in a situation where fat loss will be harder and harder.
IIFYM is not the way to go if you are interested in health.
Fitting pop tarts "in your macros" is not a good idea. You are wrecking your gut, dopamine, taste buds and metabolism.
So, year after year, you will find yourself in a situation where fat loss will be harder and harder.
Number 4: Sedentary lifestyle.
Forget fat loss for a second.
A sedentary lifestyle is not a good idea simply because it will increase your chances of encountering ALL DISEASES. It destroys your health, mood, posture, digestion, everything.
Number 5: An unhealthy light environment.
All of us need DAILY sunlight exposure in order to have a functioning metabolism.
That is inarguable.
Without the sun our metabolic rate can decrease by up to 50%.
You can try this yourself by sticking to your maintenance calories (if you do not sit all day, simply multiply your bodyweight in pounds with 15) and only increase your sunlight exposure. You will get leaner.
A lot leaner.
So one of the reasons why people struggle to get lean is because they do not get enough sunlight.
Another one is due to blue light toxicity.
Forget fat loss for a second.
A sedentary lifestyle is not a good idea simply because it will increase your chances of encountering ALL DISEASES. It destroys your health, mood, posture, digestion, everything.
Number 5: An unhealthy light environment.
All of us need DAILY sunlight exposure in order to have a functioning metabolism.
That is inarguable.
Without the sun our metabolic rate can decrease by up to 50%.
You can try this yourself by sticking to your maintenance calories (if you do not sit all day, simply multiply your bodyweight in pounds with 15) and only increase your sunlight exposure. You will get leaner.
A lot leaner.
So one of the reasons why people struggle to get lean is because they do not get enough sunlight.
Another one is due to blue light toxicity.
Just one night of moderate blue light exposure increases next-morning insulin resistance.
Just one night. Blue light messes up with your insulin response without you consuming a single calorie.
So, block it.
Number 6: Alcohol If you want to lose a decent amount of fat, forget about alcohol.
You can, but you'll be playing the game on hard mode for no reason.
It messes up your metabolism, gut and will result in wild cravings which will make it extremely hard for you to stay disciplined.
Just one night. Blue light messes up with your insulin response without you consuming a single calorie.
So, block it.
Number 6: Alcohol If you want to lose a decent amount of fat, forget about alcohol.
You can, but you'll be playing the game on hard mode for no reason.
It messes up your metabolism, gut and will result in wild cravings which will make it extremely hard for you to stay disciplined.
Number 7: You have no idea how many calories you are consuming every day.
Having "roughly" an idea of how many calories you're getting is not good enough if you want to get lean. You want to get specific until you know how many calories you're consuming.
Now if you implement these and you STILL have problem losing fat, search my profile for more or get a program.
Having "roughly" an idea of how many calories you're getting is not good enough if you want to get lean. You want to get specific until you know how many calories you're consuming.
Now if you implement these and you STILL have problem losing fat, search my profile for more or get a program.
Back to aromatase and SHBG.
You also have to lower stress since it increases the activity of the aromatase enzyme AND eat seasonal quality carbs.
Some tools that can help you are:
1. Nettle, which will inhibit aromatase/SHBG and reduce the effects of an estrogen excess (turkey tail can have similar effects).
2. Some other mild natural aromatase inhibitors such as:
-Citrus fruits (or anything that contains naringenin)
-Chamomile
-Olive oil (and olives)
-Red palm oil / EVOO
-Mushrooms
You also have to lower stress since it increases the activity of the aromatase enzyme AND eat seasonal quality carbs.
Some tools that can help you are:
1. Nettle, which will inhibit aromatase/SHBG and reduce the effects of an estrogen excess (turkey tail can have similar effects).
2. Some other mild natural aromatase inhibitors such as:
-Citrus fruits (or anything that contains naringenin)
-Chamomile
-Olive oil (and olives)
-Red palm oil / EVOO
-Mushrooms
Common cause 3: Low DHT.
As a side note, DHT is also probably the most powerful aromatase inhibitor that exists.
In order to optimize DHT levels, you will first of all need a healthy thyroid since thyroid hormones greatly affect the conversion.
In order to have a healthy thyroid you will need to get daily sunlight, enough copper, zinc, iodine (occasional kelp/seaweed) and selenium which are required for the synthesis of thyroid hormones, calcium since if calcium levels drop too low in the blood, parathyroid hormone (PTH) will increase and vitamin A + B12
Note: You have to eat some quality carbs since the insulin release increases DHT.
Then, make sure to lower oxidative stress since it will also inhibit DHT.
Then avoid the main 5-AR inhibitors which include: soy products, flavonoids, DIM, sulforaphane, black pepper, p. ginseng, grains, reishi, saw palmetto, herbicides/pesticides and flax seed.
As a side note, DHT is also probably the most powerful aromatase inhibitor that exists.
In order to optimize DHT levels, you will first of all need a healthy thyroid since thyroid hormones greatly affect the conversion.
In order to have a healthy thyroid you will need to get daily sunlight, enough copper, zinc, iodine (occasional kelp/seaweed) and selenium which are required for the synthesis of thyroid hormones, calcium since if calcium levels drop too low in the blood, parathyroid hormone (PTH) will increase and vitamin A + B12
Note: You have to eat some quality carbs since the insulin release increases DHT.
Then, make sure to lower oxidative stress since it will also inhibit DHT.
Then avoid the main 5-AR inhibitors which include: soy products, flavonoids, DIM, sulforaphane, black pepper, p. ginseng, grains, reishi, saw palmetto, herbicides/pesticides and flax seed.
Common cause 4: Messed up blood volume / eNOS issues.
Another crucial cause of low libido is low blood volume/eNOS.
In order to tackle this, first and foremost you will need to get rid of vasoconstrictors such as:
-Nicotine Now nicotine can be a tricky one because in the SHORT TERM, can increase your libido due to the rise in dopamine and DHT, but in the long run it will always create issues.
-Sitting all day
Sitting all day will obviously negatively affect our vascular health
-Avoid a serotonin excess.
Another crucial cause of low libido is low blood volume/eNOS.
In order to tackle this, first and foremost you will need to get rid of vasoconstrictors such as:
-Nicotine Now nicotine can be a tricky one because in the SHORT TERM, can increase your libido due to the rise in dopamine and DHT, but in the long run it will always create issues.
-Sitting all day
Sitting all day will obviously negatively affect our vascular health
-Avoid a serotonin excess.
-Optimize your glucose metabolism.
It is been known for a long time now that things such as insulin resistance and diabetes are great ways to achieve ED.
Great ways. A
few things that you can do in order to avoid this fate include:
-Quitting alcohol, bad fats (canola oil etc), sedentary lifestyle and the overconsumption of food.
-Paying attention to gut health (pathogens can severely exacerbate these issues or even cause them in some cases through nutrient depletion)
-Eating under blue light
-Stress
-Yo-yo dieting
-Lose excessive fat if you are overweight
-Avoiding empty calories
-Getting enough B vitamins, magnesium and vitamin K -Lifting 3/week
-Walking daily
-Sleeping 8 hours/day
-Getting sunlight daily
It is been known for a long time now that things such as insulin resistance and diabetes are great ways to achieve ED.
Great ways. A
few things that you can do in order to avoid this fate include:
-Quitting alcohol, bad fats (canola oil etc), sedentary lifestyle and the overconsumption of food.
-Paying attention to gut health (pathogens can severely exacerbate these issues or even cause them in some cases through nutrient depletion)
-Eating under blue light
-Stress
-Yo-yo dieting
-Lose excessive fat if you are overweight
-Avoiding empty calories
-Getting enough B vitamins, magnesium and vitamin K -Lifting 3/week
-Walking daily
-Sleeping 8 hours/day
-Getting sunlight daily
Common cause 5: Low free testosterone.
Free testosterone 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 are bioactive. Ideally, you want a range of 70-200 pg/mL of free testosterone.
You'll have to focus on overall testosterone health in general for this one but the best nutrients to optimize free testosterone are vitamin D (sunlight), magnesium and boron.
Free testosterone 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 are bioactive. Ideally, you want a range of 70-200 pg/mL of free testosterone.
You'll have to focus on overall testosterone health in general for this one but the best nutrients to optimize free testosterone are vitamin D (sunlight), magnesium and boron.
And last but not least, if you want to use a supplement, here are some tools that can help you increase your libido:
-Pine pollen (sourcing matters, most have mycotoxins)
-Royal jelly
-Shilajit (tested for heavy metals)
-Ginkgo
-Mucuna
-Cistanche
-Niacinamide (make sure to get enough B2 and B6 as well)
Note: Do NOT use all of these together.
Simply pick one, use it for a few weeks and then take a break.
Which one do i suggest? Either royal jelly, pine pollen or shilajit.
-Pine pollen (sourcing matters, most have mycotoxins)
-Royal jelly
-Shilajit (tested for heavy metals)
-Ginkgo
-Mucuna
-Cistanche
-Niacinamide (make sure to get enough B2 and B6 as well)
Note: Do NOT use all of these together.
Simply pick one, use it for a few weeks and then take a break.
Which one do i suggest? Either royal jelly, pine pollen or shilajit.
That was it.
For material that can make you understand better the underlying mechanisms and meal plans that can help your libido, androgen health and so on, go here.
fitandball.gumroad.com
For material that can make you understand better the underlying mechanisms and meal plans that can help your libido, androgen health and so on, go here.
fitandball.gumroad.com
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