Info about estrogen,testosterone and DHEA

When your hormones are balanced, you’ll have a great start on having the most energy, vigor, and getting the most out of your life:

You should have your doctor test two things: 1) Your estrogen and testosterone levels, and 2) your DHEA level. These are the basis for any man’s health, and important for women, too.

1) Estrogen and Testosterone: You won’t hear many doctors talk to men about estrogen. But for both men and women, chemicals, pollutants and pesticides in the environment are dosing you with estrogen look-a-likes every day and wreaking havoc on your body.

But you can restore your energy, mood and get back your masculine “V” shape by making sure your estrogen levels are low and your testosterone levels are healthy.

Too much estrogen can cause fatigue and sexual problems, and can turn your muscle into fat … giving you the “doughy” look. Flushing out excess estrogen and restoring a healthy ratio of testosterone to estrogen will help give you back your muscle tone and restore your energy and confidence.

Males testosterone levels should be at or near 800 (don’t let a doctor tell you 241 is “normal”), and your total estrogen should be below 100. Your testosterone to estrogen ratio should be at least 4-to-1.

A “normal” testosterone range for a woman is from about 25 to 85. Normal estrogen levels for a woman are a bit harder to pin down. Estrogen levels change throughout life and depend on the individual woman’s age and any health concerns.

Women should have estrogen in the 200 range. A lot higher or lower than that could be a cause for concern, depending on age and health. But it’s very individualized and the range is very wide. So you should speak with your gynecologist and discuss what’s best for you.

If your estrogen is high, you can flush the excess by eating lots of cruciferous vegetables, which have a compound called indole-3-carbinol. This helps metabolize estrogen into harmless compounds. It also prevents the negative effects too much estrogen in a male body can cause, by blocking the fake estrogen from attaching to your cell’s receptors.

You can also take it as a supplement. They recommend 100 mg of indole-3-carbinol (I3C) a day.

2) DHEA: Most hormones decline with age but cortisol, the stress hormone, increases with age. Cortisol then plays havoc on your body. Under stress, your body stops building for long-term health and improved immunity and instead says “just get through the moment, damn tomorrow.”

This accelerates aging. It’s like burning your candles at both ends. Endurance exercise makes this worse. Short periods of progressively intense exertion boost DHEA,reverse stress and boost anti-aging hormone secretions.

DHEA is the natural counter to cortisol. It also serves a dual purpose to have healthy levels because DHEA is a precursor to your sex hormones like testosterone.

Youthful levels of DHEA for men range from 400 to 560. For women, levels should range from 350 to 430.

After your levels have been checked, you can determine optimal dosing. A common starting dose is 5 mg for women and 10 mg for men daily. DHEA is absorbed well and can be taken at any time but best mimics the natural daily fluctuation when taken first thing in the morning.

Green Tea To Increase Testosterone

Green tea can mask the pee

picture of green tea cup

Green tea may be able to hide steroid use from urine tests, but that doesn’t interest me. What does interest me is that it may help your body hold on to more testosterone rather than excrete it.

Researchers at London’s Kingston University found that people wanting to get away with taking performance-enhancing drugs should start drinking green and white teas. According to the researchers, a compound found in green and white tea (but not in black) called catechins inhibits the enzyme in the body that releases testosterone into the urine. ”The catechins stop enzymes tagging molecules for excretion so the kidneys don’t recognize them as needing to be removed and leave them circulating in the body,” explains lead researcher Professor Declan Naughton, from the University’s School of Life Sciences. “We found that green and white tea could inhibit the enzyme by about 30 per cent. The levels of catechins in a strong cup of green tea matched those we used in our experiments.”

Unfortunately for athletes on PEDs, the effect is only good for masking testosterone in he urine – blood and hair tests will still get you busted. On the bright side, the research also suggests that the body will keep more of its natural testosterone after drinking green and white tea because it isn’t excreting it in the urine.  ”It’s like having extra testosterone without actually taking any,” Professor Naughton said. ”By not excreting it from the body, athletes could potentially increase their testosterone levels for improved performance.”

Take Your Testosterone To The Top

I tend to take it as it comes on Life Hardcore. The general theme of the posts is predominately one of positive masculinity. And from my research, the most important aspect is testosterone, far more important than even most men believe. To me, it is key, truly key in everything a man does and the best way to gain it is through heavy weights, proper rest, healthy diet, avoidance of stress and supplementation.

Heavy weights are important because the consistent action of lifting heavy weights forces the body to have to adapt. The underlying action taking place is the production of higher testosterone levels to support the adaptive response of muscle repair and hypertrophy.

Proper rest is probably the most important . Testosterone production occurs during sleep cycles and if you have poor sleep then you are not going to get the proper amount of testosterone production in and your levels will suffer.

A good clean healthy diet will always do wonders for you even if your testosterone levels don’t see any direct benefit. If you keep fat off and eat foods that provide proper energy and do not spike your insulin constantly then your testosterone levels will not be diminished. Even more, if you concentrate your diet toward foods that promote increased testosterone production and decreased estrogen and/or block estrogen then you may be hitting better testosterone levels than anyone else!

When it comes to stress, avoiding it is like trying to avoid a tidal wave while floating on a raft. But you have to try to at least learn to ride the wave. Don’t sweat the small stuff. Don’t allow other peoples stress become your stress. Learn to set goals and stay on them like a laser. This will keep you focused and may distract you from things that you have no control over.

When it comes to supplements  I have already stated here on this blog that I don’t really buy into this huge industry. But the thing is, ya never know. So every once in a while I go try something out. I still have not found anything that is worth the money, In the end the best things are the first four.

Boost Your Testosterone & Your Training With These Natural Ingredients.

In the last post I talked about getting your testosterone levels checked and how to boost your levels using supplements. In this post we will go deeper with more supplements and some ways to eat and getting natural ingredients found in your food.

Many people understand the role testosterone plays in aiding the development of muscle mass, with the male sex hormone being related to dominant male features. There is even an entire sub-category of sports supplements dedicated to increasing your testosterone levels, with options ranging from the more recent D-Aspartic Acid, through to classics such as Horny Goat weed and Longjack. I am not a big fan of all these supplements because there is a lot of hype behind them. I wouldn’t waste your money on Horny Goat Weed but look carefully at the information on D – Aspartic Acid and make an educated decision for yourself. Just remember that a lot of the studies they boast about are sometimes paid for by the company….(conflict of interest).

Many worry stepping away from supplements could result in their testosterone levels dropping, but did you know there are certain foods which you can consume to aid increased testosterone during off-cycles, or even use to boost your ‘T’ levels should supplements not be your thing? Below we look at some of the natural ways of increasing your testosterone levels through the food you eat.

Resveratol

Resveratrol has been shown to not only increase testosterone levels, but also improve epididymal motility (sperm activity). Commonly an active ingredient in many T-Boosting sports supplements, Resveratrol is also found in the skin of red grapes, with research showing 5-10g of grape skin being enough to elevate testosterone levels.

boost testosterone

Vitamin D

SHBG, or Sex Hormone Binding Globulin, is a hormone associated with the lowering of the male libido and is surprisingly easy to keep in check. Consumption of adequate vitamin D can ensure your SHBG levels stay low, with the full RDA of vitamin D being available in a single can of tuna (but watch out for tuna because it is high in mercury so eat it only once a month at the most). Now, the RDA of Vitamin D is 3000 i.u./day. But tests have shown that an individual can take up to 40,000 i.u./day before showing toxic levels. I do not know why they make the RDA so low. I am currently taking 9000 i.u./day and I am waiting on blood work on my D levels. I am sure my levels are not too high, if anything they are still low.

Meat and saturated fat

Here’s a conundrum; consuming too little meat can lower testosterone availability by up to 14%, with a lack of protein deactivating testosterone hormones. However, a diet too high in saturated fats (typically found within red meats) can also make testosterone dip. The solution? Limit your consumption of fatty red meats to leaner alternatives.

Cortisol and garlic

Cortisol is the hormone typically related to stress, and is responsible for catabolism (the state opposite of anabolic). By reducing cortisol your body is better able to remain in an anabolic state, allowing  for development of muscle mass. Best controlled through the avoidance of over training, cortisol can also be reduced through the consumption of allicin, commonly found in garlic.

Bringing it all together.

Mega dosing D-Aspartic Acid, Tribulus, and Ashwagandha.(mentioned in my last post)

Get Resveratol from grapes (you can buy supplements at the vitamin store too)

Take lots of vitamin D or get a lot of sun.

Eat lean beef and avoid saturated fats.

Reduce cortisol levels by eating lots of garlic .


Test Your Test Part 1 of the Testosterone Series

Test your Test

Guys are always trying to up their testosterone levels. Why not, it’s a good idea. Low test levels probably account for at least some of the reason it’s so hard for some men to make lean, muscular gains. But often times they are doing it with all sorts of food and supplements and they don’t even know what their actual testosterone level is.  So the best thing for a guy to do, is go to his doctor and have them draw blood and test your hormone levels first. And while you are there have them check your vitamin D levels too.

Once you know what your actual level is then you can try a few things to increase it. Then go back to your doctor regularly to have your levels reevaluated. That’s the only way you will know if anything is working.

The range for testosterone is between 200 ng/dl – 1800 ng/dl You will see this range printed on your blood report. So if your test level is 200 ng/dl your doc will tell you it is on the low end of the range. But if you go to an endocrinologist they will tell you that it is frightfully low. They say that the median testosterone  levels for a man is 700ng/dl. Anyone with a testosterone level of 700 will be able to build muscle so you are good.

If your test levels are low you can try using supplements.Obviously, you don’t want to turn to anabolic steroids!

D-Aspartic Acid, Tribulus, and Ashwagandha

I am not a big fan of all these supplements because there is a lot of hype behind them. I wouldn’t waste your money on more than 3/4 of whats out there but look carefully at the information on D – Aspartic Acid and make an educated decision for yourself. Just remember that a lot of the studies they boast about are sometimes paid for by the company….(conflict of interest).

Try mega dosing D-Aspartic Acid, Tribulus, and Ashwagandha.  3g of the former, and 5g each of the latter per day, split into two doses.  They’re all reasonably cheap, and the former and the latter have been shown in clinical studies to increase test levels.  Tribulus has not, but anecdotal evidence seems to support its inclusion in high doses.

I only mention these supplements because of the clinical studies but still remain somewhat skeptical. Again, do your own research and figure it out if this is something that you want to try.

In part 2 of the Testosterone Series I will talk about more supplements and other natural ingredients  you can eat to increase your testosterone levels.