Boosting testosterone by coachlloyd

BOOSTING TESTOSTERONE Maximising Your Muscle Gains

BOOSTING TESTOSTERONE – COACH LLOYD

WHAT IS...

Testosterone (which for the purposes of this article we will refer to as “T”), is a hormone that is considered an androgen or male sexual hormone. It is a natural steroid in the body and is produced primarily in the testicles, but may also be produced in smaller amounts by the adrenal glands. (In women, smaller amounts of T are made in the ovaries.) Testosterone: The Man Maker T plays an important role in physical development, particularly your gender-related characteristics. It is what causes the development of the male gender in the womb. In fact everything about being masculine/ male including being strong, athletic, muscular, hairy, sexually driven and aggressive is primarily driven by this hormone. It is indeed the hormone that makes a man, a man.

Testosterone and Muscle Because of its dominating function with regards to body composition and physical performance, it is considered “the King” of all anabolic (muscle building hormones) in the world of bodybuilding and sports performance. It is so potent that it is the first choice steroid opted for by steroid users/ abusers. The reason is; T is the key hormone that interacts with muscle. Because men generally produce vaster amounts (casually 20 times more) of this hormone than women do, men are generally more muscular, stronger and .naturally lean than women. Although it might be considered politically incorrect, the simple fact is that, the less T a man has the more feminine he might be.

The Ups & Downs of Natural Daily T Levels Generally speaking; T levels are naturally highest in the earlier part of the day because much of the production takes place during deep sleep known as REM sleep. (Read more on REM in the Rest & Recovery chapter). As the day goes on T levels start to drop and by the time we get to the late night hours before we sleep, T is at its lowest. The following chart in an example of average T levels in healthy individuals with standard sleep patterns (i.e. wake up in the morning, sleep at night).

As depicted by the chart, T levels fluctuate throughout the day but are generally higher in the earlier hours (e.g. between 4am and about 8am). They drop and fluctuate over a few hours (e.g. between 9am and 12pm) then peak again mid-way through the day (e.g. round about lunchtime) before starting to decline till night time again. It is important to that the chart shown is a general example and that these fluctuations may differ slightly from day to day under normal circumstances.

425 Testosterone levels (nanograms per deciliter)

400 375 350 325 300 275 250 225 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 Time of day

BOOSTING TESTOSTERONE – COACH LLOYD

Making the Most of Testosterone

Utilising T’s Natural Daily Levels through Exercise

What’s the best time to work out (for strength and muscle)? That is a question I and I’m sure many other fitness professionals are asked regularly. And, the truth is there is no straight answer. Having said that we know that based on the body natural and preferred rhythm, it is unadvisable if on just silly to try and squeeze a workout in the middle of the night simply because based on our natural programming; that is when the body wants to get some R&R (rest and recovery).

School of Thought # 2

School of Thought # 3

WHEN TO WORKOUT: Midday (lunch time..ish)

WHEN TO WORKOUT: Late afternoon to early evening (e.g. between 4 and 7ish)

Going back to the question of when would be best to work out; there are different schools of thought on this and you have to find what works best for you, your lifestyle, energy levels and recovery. The common schools of thought adapted by athletes and coaches are:

School of Thought # 1 WHEN TO WORKOUT: Earlier part of the day (AM) REASON: T levels a generally higher which means strength, focus and determination (aggression) levels are potentially higher. Also, there is more in the day for rest and recovery WHAT THE CRITICS SAY: Critics of this school of thought argue that although T levels are higher, there are many other variable to consider other than T alone. For example, there isn’t enough time to fuel up effectively on food and supplements to allow for the best physical performance.

BOOSTING TESTOSTERONE – COACH LLOYD

REASON: There generally seems to be an increase in T levels therefore physical performance (etc...) is generally high. Also, there is enough to fuel up sufficiently on food and supplements therefore no problems there. They also argue that there still enough time for rest and recovery afterwards. WHAT THE CRITICS SAY: The critics have less to say here. Their main argument is that once again T is not the only variable to with and that working a little later can be more positive.

REASON: Although T levels are lower than the earlier times of the day, doing an intense bout of exercise (especially weight training) will cause a new peak in T levels in the hours after the workout. They also agree that because it is later, there is enough time to fuels up effectively before hand and there is enough time to wind down afterwards and still get quality sleep. WHAT THE CRITICS SAY: With general intense exercise comes a biological stress response with regards to stress hormones such as adrenaline. The release of adrenaline later in the day can offset sleeping patterns. This is exacerbated in the case where the consumption of pre-workout formulas are taken as more are designed to stimulate the brain, nervous system and muscles. Also there are fewer hours left to refuel with food and supplements post-workout.

BOOSTING TESTOSTERONE – COACH LLOYD

The Muscle-Up school of thought is best! As you have seen they are different schools of thought, all with plausible arguments. The important question here is; WHAT SHOULD YOU DO? Before I share with you the Muscle-Up School of Thought, let us go through one of the most important exercise principles there is; THE PRINCIPLE OF INDIVIDUAL DIFFERENCES. This principle states that, “Every person has a different genetic make-up, genetic potential, abilities, and constraints which makes each one of us respond differently (to a degree) to any given system of training. It is important that these differences are taken into consideration when designing an individualised program”. What is the Muscle-Up School of Thought? The best school of thought is........... To find what works best for you!

Tip #1: Get Enough Sleep

Tip #2: Get Enough Zinc

Whilst most people know that adequate sleep is necessary for recovery from working out, it’s just as important both growth hormone and testosterone release. In numerous studies going back as early as the seventies, scientists found that testosterone levels increase over night and that this hormone is released episodically. More recently, a series of studies have shown that just as little as one night’s worth of reduced sleep duration or quality will alter testosterone release, leading to lower testosterone levels in the morning.

The relationship between zinc, testosterone, and reproductive health is fairly well know. A study carried out in 1996 found that a group of young men who initially had normal testosterone levels who were made to be deficient in zinc over a period of 5 months experienced a dramatic drop in testosterone of more than 50 percent! Imagine that; fifty percent less testosterone from simply being deficient in zinc alone. The same study found that giving zinc over the same period to older men who initially had low testosterone, resulted in doubling their levels doubling!

The Cortisol Connection

Low Zinc and Male Menopause

Other studies have shown than insufficient sleep (e.g. 6 hours or less) not only lowered testosterone but also led to higher levels of the catabolic hormone Cortisol (which can cause muscle wastage) as well as significantly altered glucose and insulin level, fat loss resistance and fat gain. The studies show that the inter- relationship between testosterone, cortisol, and the metabolic hormones like insulin can put you on a

You thought the “M” word (menopause) is only a female problem? Think again! Men too can suffer male menopause (called Andropause). Recent data supports the relationship between normal testosterone and higher zinc, and conversely low zinc and lowered testosterone production, which puts men at risk of male menopause.

Zinc: A Powerful Anabolic Primer

Research shows that having adequate zinc available in the body allows for a more robust release of all anabolic priming hormones like testosterone, growth hormone and insulin-like growth factor-1 (IGF-1). These hormones are principal hormones in ensuring recovery and optimal muscle growth. Zinc also inhibits the enzyme “aromatase”. This is the enzyme responsible for converting testosterone into estrogen.

High Zinc Foods

The best way to keep your zinc levels naturally topped up is by including high zinc foods in your diet. Amongst the highest zinc foods are; oysters, lamb, peanuts, pumpkin seeds, dried water melon seeds, veal liver, low fat beef, high grade dark chocolate or cocoa powder and crab meat.

Supplements

Zinc supplements, particularly those containing zinc, magnesium and vitamin b6 (read tip # 3 and #4) are good all-in-one options to go for. They are known as ZMA supplements. (Read about ZMA in the supplements chapter).

Take into account of whether you a morning, afternoon or evening person. Take into account your own peaks in your own physical performance. You can even periodically switch things up a little by changing the time of day you workout to see how your body reacts. You might find it better or possible even worse but unless you try it out you will never know. There is a saying that goes; “if you do what you’ve always done, you’ll get what you’ve always got”. Whichever approach you choose, always ensure that your pre and postworkout fuelling in adequate for your workouts, you get enough rest and recovery and that you are not over-taxing your body.

Don’t have an option?

If you do not have the ability to be as flexible as you would like; for example if you work night shifts and so forth, the simple and honest fact is that you just have to do the best you can to make it work. Try creating a routine of feedings, workouts, rest and recovery best you can. Yes, you may find yourself at your local 24hr gym late night or even in the “bewitching” hours of the morning but, that is just how it is.

Anabolic Priming Through T Boosting

Low testosterone decrease your muscle building potential, causes muscle wastage, lowers your strength levels and even make fat. In addition to all this, studies show that men with low testosterone have a greater incidence of the following health problems: • Infertility and poor reproductive health • Type 2 diabetes • Increased body fat (particularly central region body fat i.e. belly fat) • Poorer physical performance • Greater risk of prostate cancer • Slower recovery from intense exercise and other stressors • Increased estrogen and estrogen dominance problems (e.g. low libido, fatigue) The following are the top tips for boosting your T levels to the max.

BOOSTING TESTOSTERONE – COACH LLOYD

Tip #3: Get Enough Magnesium

Tip #4: Get your Vitamins!

Magnesium is another powerful testosterone boosting mineral .Sufficient magnesium levels will help you boost testosterone and build muscle because magnesium improves the body’s antioxidant capacity, decreasing inflammation, which allows for a robust release of testosterone and IGF- 1.

Vitamins play a critical role in many metabolic and anabolic processes in the body including hormonal balance. A diet rich in vitamins will help boost your health factors, testosterone and improve your ability to build and hold onto muscle. The following vitamins play major roles in boosting testosterone levels.

One study found that giving athletes roughly 750 mg of magnesium daily for 4 weeks raised free testosterone levels by as much as 26 percent.

Vitamin A

Magnesium plays many physiological roles including the following: • It enables the production of enzymes that allow vitamin D to help with calcium absorption and bone building. • It supports energy use and blood sugar regulation, and low magnesium has been directly linked to diabetes risk. • It is especially important for people who exercise because it must be present to enable forceful muscle contractions. • It promotes sleep, which is extremely important for supporting testosterone and growth hormone.

Vitamin A, and its precursor beta carotene, have been shown to increase the production of testosterone in the testes of men. Vitamin A may also contribute to the suppression of natural estrogen levels. Estrogen is a sex hormone found in both men and women, but much smaller amounts in men. Higher than normal levels of estrogen in men can decrease testosterone production. Vitamin A helps block the production of estrogen in men, which can allow for greater testosterone production. Sponsored Links

Vitamin B6

Vitamin B6 is part of the B-complex vitamin group and is essential for many functions in your body, including testosterone production and regulation. Vitamin B6 acts as a regulator of androgen production, which is a naturally produced steroid hormone that acts as a precursor for testosterone. Vitamin B6 stimulates androgen receptors in your body, signalling your testes to produce testosterone. Like vitamin A, vitamin B6 may also play a role in the inhibition of natural estrogen, further amplifying testosterone production in your body.

Vitamin C

Vitamin C is a powerful antioxidant and plays a significant role in hormonal homeostasis, or the natural balance of hormones throughout your body. Vitamin C strengthens your immune system by suppressing the presence of stress hormones. Stress hormones, particularly the hormone cortisol, not only inhibit normal immune system function, but can also inhibit the production of testosterone. Cortisol causes your body to enter a state of catabolism, or tissue breakdown. By limiting cortisol, vitamin C promotes an anabolic environment, which consists of the release of testosterone to promote tissue growth.

Tip #5: Manage your Carbs, Blood Sugar & Insulin Most people in the know would have heard that high blood sugar and insulin levels have a negative effect on growth hormone however the effect is worse than that. Testosterone is also temporarily reduced by spikes in blood sugar and insulin to the point that low testosterone is pretty much a given if you have diabetes. A 2011 study published in the Journal of Endocrinology and Nutrition found that men who initially had normal insulin health suffered a 25 percent decrease in testosterone for at least two hours after ingesting a drink containing sugar. Nearly 80 percent of the men had their testosterone levels drop to the point that they would be considered clinically testosterone deficient. Now here’s the damning thing; the study tested an acute or one time spike in blood sugar, but if you are a sugar and starch junkie your blood sugar level is elevated over and over again. This leads to your the entire hormonal cascade being thrown off-kilter. This not only will you suffer from chronically low testosterone but low growth hormone and increased cortisol.

Tip#6: Get some Goods Fats Healthy fat sources are extremely critical for good hormone function. Fats and cholesterol play a critical role in forming the structure and rigidity of our cell membranes. These fats impact cell messaging by acting as enzyme and hormone regulators. According to the Journal of Steroid Biochemistry, try to get at least 20 percent of your dietary intake from fats, Healthy sources include nuts and oily fish, particularly walnuts and salmon which are high in omega-3 fatty acids. Omega-3 fatty acids contribute to testosterone conversion and production as well as muscle protein synthesis. Other healthy fat sources include seeds such as flax seed (also very high in omega 3), avocado, coconut, & olive oil, conjugated linoleic acids and essential omega 3 fatty acids from healthy grass-fed animal. Supplementing on Essential Fatty Acids (EFA’s) is a great way to top up your healthy fat.

Low GI for High Testosterone

Managing your blood sugar (and insulin) response to food by predominantly eating low G.I foods (see the nutrition chapter), increasing fibre intake, eating healthy amounts of good fats and adding some protein to each meal is the way forward. These measures are proven to lower the body’s glycemic response to food.

Vitamin E

Like vitamin C, vitamin E is also an antioxidant, and can promote anabolism by suppressing muscle wasting hormones like cortisol. Vitamin E also assists in the production of sperm in men, which can help increase fertility and virility. Low levels of vitamin E in your body have been linked to a lower sperm count and sex drive. In contrast, higher amounts of vitamin E can increase your sperm count, which then stimulates the production of testosterone.

BOOSTING TESTOSTERONE – COACH LLOYD

Tip #7: Don’t Get Fat!

Tip #8: Lift some heavy-ass weights!

Tip #9: Do NOT Overtrain!

Tip #10: Ditch the booze!

Believe it or not, there is a direct link between excess body fat and low testosterone levels. Obesity, a condition linked to heart disease and diabetes, now appears to be associated with another health problem, but one that results in low testosterone levels.

Like the legendary former Mr. Olympia -- Ronnie Coleman said; “Everyone wanna be a bodybuilder but ain’t nobody wanna lift no heavy-ass weights!”

Over-Train = Over-Strain

Alcohol should be avoided when trying to increase testosterone levels. Healthy normal men, consuming reasonable amounts of alcoholic drink, experience a 20% drop in their serum levels of testosterone. In chronic alcoholics with extensive liver damage those levels can be reduced by as much as 50% and they can become feminized (loose facial and pubic hair, become impotent, and fat deposits behind the nipples that give the appearance of breasts).

Results of a study published online ahead of print in the journal Diabetes Care, conducted by University at Buffalo endocrinologists, showed that 40 percent of obese participants involved in the study had lower-thannormal testosterone readings. The percentage rose to 50 percent among obese men with diabetes. Results also revealed that as body mass index (BMI) -- a relationship of weight –to-height -- increased, testosterone levels fell.

What the Scientists Say

“The effect of diabetes on lowering testosterone levels was similar to that of a weight gain of approximately 20 pounds,” says Sandeep Dhindsa, MD, an endocrinology specialist in the UB Department of Medicine and first author on the study This is the largest analysis of the association between obesity and low testosterone, and the first to compare prevalence of low testosterone with obesity and diabetes separately and together. The study shows that obesity and diabetes may exert independent influences on testosterone concentrations.

No matter what argument you can bring, the fact of the matter is that if you want to build muscle, you MUST lift heavy! There are many reasons why you should lift heavy however the most important reason of all is to do with boosting levels of anabolic hormones such as T, growth hormone and IGF-1. It is scientifically proven that the greatest exercise-induced surges in T are triggered by heavy resistance workouts. In fact published research state that working within range of approximately 85% of your one repetition max (85% of the heaviest load you can lift for a maximum of only 1 repetition) is the most advantageous resistance level for muscle development training.

More Muscles Working = More Testosterone Produced Predominantly focusing on your “t-shirt” muscles (show-off muscle like biceps and pecs) is not going to give you the highest synergistic boot in T levels. The rule of thumb is that the more muscle fibres activated the greater the synergistic boost in anabolic hormones such as growth hormones and T. To make sure that you are maximising this aspect, prioritise targeting large muscle groups like legs and the back through compound movements like squats and deadlifts (read more in the exercise chapter). So in essence, working your legs has a significant effect on the size of your arm through the overall boost in anabolic hormones throughout the body.

Overtraining is a sure-fire way to reverse your gains. Exercise is a positively powerful hormonal booster but it can also be a negative hormonal trigger. It is a strenuous challenge for the body and when prescribed in short - sharp doses with adequate rest and recovery, it will deliver positive adaptations (e.g. strength and muscle gains). If you overdo it then you are simply over-straining and that is never a good thing!

45-60minutes Max!

Keep your workouts up to 45-60minutes max! In most cases, anything more than this means you were not working as hard as you should have; because if you where, you would be totally depleted within that time frame. Generally speaking when you keep within this kind of maximum time limit, you keep your hormone levels (e.g. adrenaline, cortisol, T, GH, IGF-1) in a positive balance. When you charge pas this time frame the risk of triggering a negative hormonal cascade greatly increases (e.g. levels of the stress hormone cortisol are likely to rocket and T and GH levels plummet). This leads to two things; muscle wastage and slowed recovery.

Q&A

One study found that (a heavy dose) of alcohol on 8 adult males lowered testosterone (and raised cortisol) for 24 hours afterward! A more recent study, almost twenty five years later, verified that drinkers in the armed forces had lower free and total testosterone (and higher estrogen levels). What if you don’t over-drink? The results are a little less noxious according to one study out of the Netherlands. These researchers found that moderate drinking lowered testosterone by 7% (but did raise HDL by 12%).

WARNING: More Alcohol = More Estrogen = Less Testosterone!

Alcohol is also a notorious estrogen-increaser. It does this by affecting an enzyme in the liver in a negative way. Basically, it slows down your body’s ability to process estrogen, allowing it to build up in your blood stream. That means, testosterone will be reduced because estrogen is a testosterone reducer.

athletes can “ Q:trainHowforcome many hours then? A: Yes, it’s not rare for some athletes to be in 5 hour+ training sessions but do not forget; it not all physically intense. They have technical skill sessions, massage sessions, ice-baths, video analysis sessions and so forth. Within this, they may have as little as 30-40minutes max in the gym. So yes, they may be at their training facility for most of the day but it is broken down into sizeable chunks. In fact, some professional sports teams and athletes I have worked with have compulsory “nap” sessions in purpose built dark-rooms halfway through the training day. On top of this, they also have compulsory meal and snack times. The athletes that train for hours and hours upon end are not strength, power or what you would call “muscle” athletes. They are endurance athletes and one thing that is quite distinct about them is that they are SKINNY! They have very high oxidation thresholds and a high denomination of slow-twitch muscle fibres which is one of the reasons why they are exceptional at what they do. The simple truth is that working out for hours on end will leave you skinny and physically weak like them however you’ll develop a high level of muscle endurance.

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BOOSTING TESTOSTERONE – COACH LLOYD

Tip #11: Get Some Whey Down Your Throat!

Tip #12: Keep Estrogen Levels Down

The recommendation to take protein pre and post- workouts has received a lot of attention for good reason — it consistently proves an increase protein synthesis occurs as a result. Many studies on the type of protein is best to take have been carried and several lines of evidence point to whey protein (particularly whey isolate) as the ideal to take before and after resistance exercise.

Estrogen is considered the primary female sex hormone and is the main hormone contributing female gender specific body composition (e.g. breast tissue, feminine curves, soft skin etc...)

In a 2008 study carried out in Finland researchers discovered a unique benefit of whey protein. They fed a group of older men 15 grams of high grade whey protein isolate(90% purity) before and after a bout of resistance exercise. Muscle biopsies from the thigh were collected before, one hour after and 48 hours after exercise to determine expression of the androgen (testosterone) receptor. Androgen receptors are what testosterone binds to in order to elicit their anabolic (muscle building) effects in target tissues.

Opposite to Testosterone

What do men with man boobs and women have in common? Estrogen!

Just as testosterone is not exclusive to men alone (women produce small amounts too), men too produce estrogen in relatively small amounts (when all is well). At a simplistic level, estrogen is considered to have opposing effects to testosterone. For example; while estrogen gives feminine curves and higher body fat levels, testosterone gives more muscle and low body fat. In a way estrogen and testosterone can be said to work on opposite sides of the scale. This means when estrogen is high, testosterone will be low and vice-versa.

Androgen receptor mRNA responses were variable but tended to increase more during the whey protein isolate trial. The average increase one hour post-exercise was about 25% and this was maintained at 48 hours post-exercise. In contrast, there was little change in average androgen receptor expression during the placebo trial.

The Dangers of High Estrogen

The researchers came to the conclusion the greater expression of androgen receptors in skeletal muscle may allow for greater uptake of testosterone from the blood. This then represents one way in which whey protein primes anabolism in response to resistance training.

• Low sperm count and infertility

High estrogen in men can cause some serious problems including: • The development of breast tissue or what are best known as manboobs (Gynecomastia) • Low libido and erectile dysfunction • Increase of regional body fat to estrogen receptive site (e.g. hips, thighs, butt, chest and triceps) • Decreased strength and increase loss

Causes of High Estrogen While there are some genetic influences to high estrogen there are also some environmental and lifestyle influences as well. The following are likely causes:

1. Xenoestrogens One of the biggest contributors to high estrogen levels in men are Xenoestrogens (xeno literally means foreign), which are man-made chemicals that mimic estrogen in the body. These chemicals are polluting our food and water supplies and flooding our bodies’ everyday with estrogen-like substances. These chemicals include pesticides, fertilizers, herbicides, fungicides, exhaust fumes and hormones fed to non-organic livestock. Some of the most common products that are packed with Xenoestrogens include: (i) Plastic Packaging: Foods packaged in plastics (particularly the cheap plastic) have a higher xenoestrogen threat as plastics emit these compounds (particularly when under high temperatures). Try to avoid plastic packaged foods (especially if they are fresh foods). Also avoid microwaving foods in plastic packaging or in plastic containers. (ii) Foods Treated with Chemicals: Chemicals such as pesticides, fertilizers, artificial ingredients also carry a higher xenoestrogen than those that do not. Where possible, opt for organic produce to be safe.

2. Excess Phytoestrogens

Lower Estrogen with Nutrition

Phytoestrogens refer to plant compounds with oestrogen-like activity found in foods. One of the foods said to have a testosterone lowering effect due to is estrogen boosting effect due to its concentration they estrogen-like compound is soy. Although soy is one of the limited plant based sources of complete protein, it is also has negative effects on testosterone levels. Reducing the consumption of soy products to one in a while is the way forward. Although foods such as flaxseed and leafy greens contain the main two types of phyroestogens “isoflavanes” and “ligans”, research has cleared these par

• Limit saturated and hydrogenated fats

3. Aromatization Another likely cause of high estrogen in males is the conversion of testosterone to estrogen by the enzyme Aromatase through a process called aromatization. This is particularly but not only relevant to steroid takers. When testosterone levels flacutate greately often but not always due to the use of anabolic steroids, the body starts to convert some of this testosterone to estrogen in order to balance things out. This normally take at the end of a steroid cycle when the user is no longer has come off the steroids.

Block Aromatase and Stop Testosterone From Turning into Estrogen Blocking aromatase is key for getting rid of estrogen because it plays the main role in producing estrogen in men. If aromatase is present, there are two chances for estrogen to be produced in the body. First, the hormone androstenedione will be turned into testosterone unless aromatase is present in which case it will be turned into estrogen. Then, aromatase will turn testosterone into estrogen as well. Nutrients that have a proven effect on aromatase include selenium, melatonin, zinc, green tea, and citrus flavonones—substances found in orange and grapefruit rinds along with tomato skins. You can include these in your diet and take a supplement for best results. We know aromatase inhibitors work because there are numerous studies demonstrating their influence, and one of the most illuminating is a review that found that men who took a combination of zinc, folic acid, acetyl-l-carnitine, and had adequate omega-3s improved fertility and sexual health. Flax and lignans were also part of the diet. This study tells us that estrogen detox is not a simple endeavor. Rather, it’s a lifestyle that includes the ideal diet with additional nutrient supplementation to inhibit aromatase, boost SHBG, and reduce the ratio of estrogen that goes down the C-16 pathway in favor of the C-2 pathway.

Both saturated and hydrogenated fats compete for uptake against so called “good fats” called Essential Fatty Acids (EFAs). This can be a major factor in determining Estrogen/Progesterone balance. A diet low in saturated and hydrogenated fats and high in EFAs will help reduce estrogen levels. • Increase fibre intake A diet high in fibre helps in eliminating excess estrogen. Dietary fibre helps in reducing excess estrogen in the blood by influencing an enzyme called “beta-glucouronidase” produced by bacteria in the gut. Good examples of high fibre foods that help are wheat bran, psyllium husks and pectins (skins and rinds of fruit and vegetables) . • Eat more cultured milk products and yogurt (organic) The bacteria in yogurt, Lactobacillus acidophilus, reduces an enzyme called beta-glucouronidase which has a positive effect on estrogen excretion. • Eat from the cabbage family Natural chemicals found in the cabbage family such as broccoli, cabbage, cauliflower and brussel sprouts can increase the rate at which the liver changes oestrogen into water-soluble form for excretion. Indoles such as Di- indole methane (DIM) also competitively inhibit estrogen, and seem to inhibit the growth of breast cancer cells.

Look after your liver Estrogen must be metabolized in the liver the consumption of alcohol, caffeinate and nicotine can cause the liver to become overworked, allowing estrogen levels to build up in your body. Other foods to avoid in order supporting liver health include; sugar, processed, and fast foods. These foods have been linked to magnesium deficiencies, which in turn have been connected to high estrogen levels. Instead, opt for foods rich in sulphur such as garlic, onion, leek and cabbage which aid liver detoxification. Also consume foods high in methionine assist with the methylation of oestrogen, the chemical reaction the liver uses to break down estrogen (oestradiol) into a less potent form (estriol). Onions and garlic are high in methionine.

Post- Cycle Therapy Aromatisation takes place at a staggering pace to the point that steroid takers MUST take a different batch of drugs called anti-estrogens in what is called Post- Cycle Therapy (PCT) in order to allow their body’s to go back to making their own testosterone rather than rely on the steroids they’ve been on without converting the synthetic steroids to estrogen. Aromatization is notorious for the development of male breast tissue, muscle loss, strength loss, mood swings, low libido, fat gain and even depression following steroid use.

(iii) Livestock injected or Fed on Hormones and Antibiotics: Livestock like non-organic cattle and chickens are commonly injected with or fed high concentrations of hormones and antibiotics in order to make them grow faster; and in the case of dairy cows, to make them produce more milk. According to the Harvard School of Public Health, dairy milk is a leading source of estrogen. In fact, it may account for up to 80% of estrogens consumed. One reason is because most cows are dosed with growth hormones and are ripe with Xenoestrogens. Another possible reason is that cows are often milked when they are pregnant, when estrogen levels are at their highest. A better option is to choose a non-dairy milk such as rice or almond milk. These hormones and chemicals can have a devastating effect on our bodies when we consume the food products. Chicken, beef and milk are said to be the livestock based foods that people should prioritise (where possible) to have organic in order to minimise the consumption of xenoestrogens.

BOOSTING TESTOSTERONE – COACH LLOYD

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BOOSTING TESTOSTERONE – COACH LLOYD