How increasing your testosterone could be the key to a better life by Dr Rick Cohen

Testosterone is one of life’s key hormones, present in women as well as in men (although at about 1/10 of the amount) it does far more than just determining the sex of an unborn child. Just some of the key roles that testosterone is involved in include, libido enhancement, drive, focus, attention, well being and of course improving muscle mass and body definition.

Whatever your goals are unless you follow a multi-faceted strategy such as in the one outlined below, you will not get the full benefits of a testosterone enhancing program. These include eliminating or at least significantly reducing the factors that reduce hormone levels, improving your diet, modifying your exercise program, reducing stress and restoring nutritional status. By doing so you can dramatically improve your hormonal balance and more importantly the way you look, feel and perform.

It is human nature to take the path of least resistance so many people in search of a quick, simple fix may place undue reliance on one aspect of a program whether it be supplementation, diet or exercise. For example, they may take supplements designed to increase testosterone levels but train incorrectly, eat a high carbohydrate diet, not get enough sleep and wonder why they aren’t getting the full benefits from the supplements!

These could be the most important 8-steps you take for over-all health and achieving your personal fitness goals.

Step 1: Adopt a testosterone-enhancing diet.

You are what you eat. If you want to keep a high testosterone level it is extremely important to follow these dietary rules.

1. Eat a diet rich in vegetables with an adequate supply of both protein and healthy fats. Especially eat green leafy vegetables such as broccoli, cauliflower, kale, Swiss chard, Brussel sprouts and cabbage. These vegetables contain phytochemicals which are essential for healthy hormone production and estrogen metabolism.

2. Limit excessive carbohydrate intake, especially simple sugars and starches, (breads, cereals, pasta and potatoes). High carbohydrate intake can create a rapid rise in blood sugar, creating excess levels of insulin and cortisol, two hormones that work against testosterone and diminish its production.

3. Make sure you eat enough protein. In Latin, the word protein, means “above all else.” Without adequate protein you will not provide your muscles with the essential amino acids for growth, repair and maximum function.

4. Forget low fat! It’s a little known fact that testosterone, (and all other hormones) are actually made from cholesterol. When fats become deficient in the diet, testosterone levels decline. Of course this doesn’t mean that a man’s diet should be a fat free-for-all! There are good fats and there are bad fats. Fats to be avoided include the trans-fats such as those found in margarine and other processed foods. The essential fasts such as those found in cold-water fish, walnuts, pumpkin seeds and flaxseed are a dietary necessity and should be eaten on a regular daily basis. These fats are essential for normal testosterone production, for when dietary fats are deficient, testosterone production is inhibited.

5. Eat one or two hardboiled eggs daily. Not only are small amounts of dietary cholesterol important for the formulation testosterone, eggs provide fatty acids necessary for optimal hormonal production.

6. Eat five smaller, (instead of three larger) well balanced meals each day. Smaller, more frequent meals will help maintain steady blood sugars and eliminate unnecessary stress hormone release. Don’t wait until you are famished to eat! To insure getting five balanced meals daily, it is very useful to use the meal replacements such as grain bars and power drinks if you are always “on the run.”

Step 2: Incorporate physical activity into your daily life.

Train harder for shorter periods of time, for both the lack of physical activity and excessive physical activity (over training) will result in decreased levels of testosterone and high levels of testosterone are needed to insure muscle growth and repair. Exercise effects testosterone directly by stimulating the pituitary gland and the testes, it probably also raises levels by slowing down the normal breakdown of testosterone.

The duration, intensity and frequency of exercise will determine the circulating levels of testosterone. Testosterone levels increase most with short intense bursts of activity, (like those used for strength training). They decrease with prolonged “endurance” activities, such as long-distance running, swimming or cycling. During endurance training testosterone is needed to maintain muscle, but frequent extended training doesn’t allow for repair and recovery of testosterone and tissue damage occurs. Studies show that exercise will elevate testosterone for about 45 minutes. But after an hour, the effects become negative and levels begin to tumble. Once they’re down, they can stay down for as much as six days!

Step 3: Take high-quality vitamin and mineral supplements.

To insure adequate nutrients for the body to produce testosterone and its more potent cousin dihydrotestosterone (DHT), supplement your diet with the following vitamins, minerals and nutrients.

1. Vitamin A 25,000 IU daily, (but not more than 10,000 IU if you are pregnant).

2. Vitamin E 400 IU daily, (to reduce free radical stress on the pituitary gland use an extra 400 IU prior to a work-out).

3. Vitamin C 2 grams, (increase to 4 to 6 grams if estrogen levels are high. To reduce post-workout increases in the stress hormone cortisol, take an extra 3 grams prior to a workout).

4. Vitamin B Complex 100 mg.

5. Zinc 50 mg.

6. Boron 3 mg.

7. Selenium 200 mcg.

8. Essential Fats 2 tablespoons.

9. Good multi vitamin formulation.

10. Good multi mineral formulation.

Step 4: Adopt a testosterone-enhancing lifestyle.

1. Lose body fat and increase lean muscle mass. Fat cells, especially in the abdominal region produce the aromatase enzyme which converts testosterone into estrogen.

2. Reduce alcohol intake. Excessive drinking can increase estrogen levels inhibiting your body’s ability to produce testosterone. Reduce or eliminate alcohol consumption to enable your liver to better remove excess estrogens.

3. Where possible, eliminate all medications that affect liver function and testosterone conversion. They include NSAIDs, Ibuprofen, Acetaminophen, Aspirin, the “Statin” class of cholesterol lowering drugs, some heart and blood pressure medications and some anti-depressants. Consult with your physician and ask if they can be eliminated for a six month period of time, so you can determine their effect on your hormonal levels. Since many of these “lifestyle” medications may actually be treating the symptoms of testosterone deficiency, after a time you may find that you no longer need them. [Ed.- there is an excellent book called “the Drug induced nutrient depletion handbook” written by Dr. Ross Pelton. It details which nutrients and hormones are affected by particular drugs. It can be purchased via the IAS library at http://www.antiaging-systems.com/publications/home.htm]

4. Try to get 8 hours of sleep nightly. Don’t underestimate the power of a “good night’s sleep.” Studies have shown that most people are chronically sleep deprived. Nothing can take the place of adequate rest and if you are sleep deprived your testosterone status will suffer. If you are now able to obtain this many hours of rest regularly consider an occasional “power nap.”

5. Get at least one hour of exposure to sunlight daily, especially during winter. Testosterone rises and falls with the seasons, and sunlight is essential for the natural yearly rhythm in the body. Sunlight is necessary for optimum brain function and as a result, for maximum testosterone production.

6. Increase your stress resistance. There is a strong interrelationship between mental outlook and physical well-being, and it is largely mediated by hormones. While the right kind of stress can be very beneficial hormonally, the wrong kind can be devastating. Emotional stress if a frequent cause of decreased testosterone levels. Chronic stress not only interferes with testosterone function, muscle building and strength, it causes premature aging and contributes to the onset of cardiovascular disease.

7. Stress proof your life. First, set your goals and determine your priorities. The create and follow a step-by-step plan to achieve them. Focus on what’s really important in your life and don’t let the “small stuff” get in the way.

Step 5: Utilize the latest science based hormone balancing formulas.

For those interested in enhancing testosterone production use:

1. Revitalize (a topical phytoandrogen formula for men). 2ml in the morning and at bedtime applied to the scrotal tissues and or back, inner thighs, arms, abdomen and calves. Rotate the body sites daily and continue use for one month and then decrease the dose to five days weekly. To avoid tolerance to the cream, it is a good idea to discontinue therapy one week out of every six. This product contains 90mg androstenediol, 45mg norandrostenediol, 20mg DHEA, 5mg pregnenolone and 5mg progesterone per 2ml, and also includes the estrogen reducing agents at 120mg/ per 2ml, of Passiflora Coerulea, Di-indolylmethane and Urtica Dioca.

2. Vigor (a topical phytoandrogen formula for women). The application and timing/ advice is the same as for Revitalize® (as above), but Vigor® delivers a different formula of androstenediol and norandrostenediol, 50mg and 50mg per 2ml respectively. When using Vigor® as directed, the risk of virilization is minimal, but please be advised that you should still monitor for signs of the reversible affects of secondary male characteristics, (such as voice deepening, or hair on the face etc.). Should such side effects occur, reduce or stop (temporarily or otherwise), the dosing as necessary.

3. Boost (a rapidly acting, testosterone supporting sublingual spray for men and women). Use four to five sprays into the mouth 45-minutes prior to physical or sexual performance. (Each spray provide 2mg of androstenediol and 1mg of androstenedione).

To further enhance athletic performance, lean muscle and fat loss, Performanceâ cream can be used during heavy training cycles at 2ml daily, in conjunction with Revitalizeâ daily (for women remember to alternatively use Vigor® in place of Revitalize®) and Boostâ daily. Performance® contains norandrostenediol and norandrostenedione, 90mg and 60mg per 2ml respectively.

Further information on all of these testosterone prohormone products is available at:
http://www.antiaging-systems.com/a2z/testosterone.htm

To further reduce excess levels of estrogen use:

1. Balance, a topical cream at 2ml to 4ml daily placed onto the skin such as behind knees, underarms or inner thighs. This contains higher dosages of Passiflora Coerulea, Di-indolylmethane and Urtica Dioca, (400mg per 2ml), to further help prevent the conversation of testosterone to estradiol and to enhance the detoxification of estrogens from the body, as well as enhance free testosterone levels.

2. Brassica®, an oral capsule containing a unique mixture of I3C and DIM, to be taken as an oral supplement to further the eradication of estrogens, particularly estradiol. Oral combinations of I3C and DIM have been proven to be effective in clinical trials to help treat hormone related cancer conditions such as breast, cervical and prostate cancers. Dosages are 1 or 2 capsules (260mg) twice daily.

3. Zinc monomethionine, 100 mg a night for 1-month, 50 mg at night for 2-months. [Ed. Note that the IAS melatonin TI-MElatonin® contains 50mg zinc in each tablet, along with 50 mcg selenium and 3mg of melatonin and is therefore highly suitable to take 1 tablet before bed].

4. Soy protein isoflavone concentrates 50 mg daily. Isoflavones (phytoestrogens) compete with estradiol on cell receptor sites and stimulate the liver to remove estrogens from the blood.

5. Saw Palmetto, (320 mg daily) also known as Sereno Repens.

Further information on estrogen blockers/detoxifiers is available at:
http://www.antiaging-systems.com/a2z/estrogenblock.htm

Further additional advice for some persons

To improve symptoms of prostate problems, or if you are over 50 with a family history of prostate disease, use supplements containing saw palmetto, di-indolylmethane, pygeum, Uritca Dioca and other prostate protecting nutrients, (Balance and Brassica® would be very beneficial).

While restoration of testosterone can restore sexual function, in many men additional support is necessary. The use of supplements containing high levels of the amino acid arginine, helps to stimulate the release of nitric oxide, which is necessary for healthy erection. To help restore the muscles necessary for proper erection, it is recommended that kegal exercise is practiced for a few minutes daily.

To protect against male pattern baldness use the medication, Finasteride (Proscar® or Propecia®) 1 mg to 2.5mg daily to block the conversion of testosterone to DHT. There is also now a more potent DHT blocker available called Dutasteride (Avodart®), dosages of it can be considered to be 0.5 mg to 1 mg daily. For further information see:

http://www.antiaging-systems.com/a2z/dutasteride.htm
http://www.antiaging-systems.com/a2z/finasteride.htm

And for those who want to get “serious” about blocking the affects of aromatase, (which converts testosterone to estrogen in men and vice-versa in women), or for those who are seeing not enough effect from their program, then the new drugs of Anastrozole (Arimidex®) at 1mg per week or Letrozle (Femara®) at 1.25mg to 2.5mg per week can be considered, (if under the advice of a physician). For further information see:

http://www.antiaging-systems.com/a2z/arimidex.htm
http://www.antiaging-systems.com/a2z/femara.htm

Cautions

Any person subject to drug test monitoring should be aware that use of these products may cause you to test positive for anabolic steroid use.

Men with any pre-existing hormonal dependant cancers, (i.e. prostate, breast etc.), should avoid the use of testosterone increasing products, unless under the guidance of a physician.

Any man over fifty years old should have a Prostate Specific Antigen (PSA) and prostate exam performed to rule out the presence of microscopic cancer. While restoring free testosterone to healthy physiological levels (25 to 40 pg/mL) does not cause prostate cancer, it can induce existing prostate cancer cells to proliferate faster.

Step 6: What to expect.

While restoring testosterone levels will certainly improve your over-all health and well-being, it will not turn you into the world’s best lover or a muscle bound behemoth! Nor will it cause your hair to fall out or cause you to get prostate cancer.

Over 75% of the people following this testosterone enhancing program feel, look and perform better. For some people the effects have been nothing short of miraculous. Some of the most commonly reported benefits of the products include:

• Improved athletic performance

• Decreased workout recovery time, less joint pain, stiffness and muscle soreness

• Increased muscle mass and decreased body fat

• Increased libido and sexual function

• Feeling calmer, less stressed and more positive about life

Step 7: Monitor therapy every two months by evaluating your hormones.

Use a saliva based test kit such as AndroCheckâ. It is important to monitor hormone levels to fine tune your program and to make sure that not too much testosterone is being converted into estradiol (estrogen).

AndroCheck® can inexpensively currently evaluate and monitor for changes in androstenedione, cortisol, DHEA, DHT, estradiol, estrone, progesterone and testosterone.

[Ed.- Further details about AndroCheck®, the hormone/saliva test kit, can be seen at: http://www.antiaging-systems.com/a2z/hormonetestkit.htm]

Step 8: Start your testosterone enhancing plan today.

If after three months on the above program, you have failed to achieve the desired results we would refer you to a physician for more comprehensive diagnosis and treatment. Remember if at any time you would like more individual guidance and comprehensive medical care, please contact us and we can refer you to a physician who will consult with you.

References

Adapted from “8-simple steps to men’s optimum fitness by Rick Cohen, M.D. To see the original complete article with clinical references, please go to:

http://www.antiaging-systems.com/extract/optimum.htm