Anabolic Health

Category: Testosterone

  • Testosterone Diet: Macros, Micronutrients, and the Practical Mediterranean-Pattern Template

    Testosterone Diet: Macros, Micronutrients, and the Practical Mediterranean-Pattern Template

    Those men who are on a quest for impressive muscle and great strength have to dominate the goal of keeping their testosterone levels top-notch. Aside from working out and drinking supplements, the most helpful plan of action to achieve this would be to follow the Testosterone Diet.

    Of course, it’s just as rigorous as it sounds. The hormone responsible for the lion’s share of muscle growth isn’t going to do all the work on its own.

    By the way, testosterone controls plenty of other things important to men too, such as a deeper voice and the growth of body hair.

    Thought you’d have to resort to steroids? Not really, thanks to the awesome muscle-building potential of a proper diet.

    How Diet Affects Testosterone Levels

    In a nutshell, everything you eat will affect testosterone production either positively or negatively. Stick to the right nutrients, and your T will be on point.

    Let’s get into the details.

    1. Testosterone production starts in the brain, with a little something called gonadotropin-releasing hormone (GnRH).
    2. GnRH is released from the hypothalamus and travels all the way to the pituitary gland to activate the release of luteinizing hormone (LH).
    3. Then, LH travels through the blood to the testes, where it stimulates the enzymes that convert cholesterol into testosterone.

    Each of these steps is crucial to the process, and your diet is key to ensuring it goes right and yields a good amount of testosterone.

    On the flip side, your diet can also be responsible for the overproduction of estrogen, or the female hormone. For example, a diet that leaves you overweight will inevitably inhibit testosterone production.

    More specifically, excess weight leads to higher estrogen and lower testosterone levels due to aromatization. This process is named after an enzyme called aromatase, which is produced in body fat and converts T into estrogen.

    Thankfully, aromatase inhibitors can prevent this from happening. In another article, we’ve covered more on natural aromatase inhibitors, if you’re interested in that topic.

    It may seem like a lot to remember, but all you have to know is that diet has a major impact on the amounts of testosterone and estrogen in your body at any given time.

    Counting calories

    Counting Calories and Macros

    Now that we’ve settled the importance of diet in building muscle and strength, it’s time to get into the nitty-gritty of how the Testosterone Diet works. The gist of it is, you’ll have to count calories and macros.

    Calories is common enough, but not everyone knows what macros are. These are the macronutrients: carbs, fats, and proteins, the integral components of any diet that involves muscle building.

    Let’s dive into it!

    1. Calories The first step is counting your calories. You’d think that a low-calorie diet is the way to go, but it actually isn’t. Less calories mean less GnRH released in the brain, which will result in less testosterone-stimulating enzymes.On the other hand, too many calories will surely lead to more body fat and possibly more estrogen production. The Testosterone Diet is all about keeping the balance between these two extremes.To find out how many calories you have to ingest per day, just multiply your body weight by 18-20 calories. Let’s say you weigh 160 pounds. That means you’ll need an intake of 2,880-3,200 per a day. Use this range as a starting point, stick to it for a few weeks, then make adjustments if needed.

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    <h3 “=”” class=” class=” spellcheck=”false” style=”margin-bottom: 15px !important;” tve_draggable”=””>2. Carbohydrates​After calories, it’s time to worry about your macros, starting with carbohydrates. A common misconception is that low-carb diets are great for building muscle, but that’s just not true.Researchers from the University of Northern Carolina proved that a low-carb diet decreased T levels, even when supported by regular exercise. This finding was then mirrored by another study conducted shortly afterwards.The amount of carbs you need vary depending on your bodybuilding and weight loss goals, as well as the level of physical activity you tend to engage in. On average, you’ll need about 2 grams of carbs per pound of your body weight per day. For example, someone who weighs about 160-pounds would need just about 320 g of carbs for one day. However, someone who leads a sedentary lifestyle with no exercise would need just around 1.5 g of carbs per pound of body weight. Conversely,  someone who practices intense bodybuilding should eat 2.5 g per pound of body weight.Another less obvious thing about this part is that refined carbs would actually be good for you, except for around workout time. This is because high fiber can lead to low testosterone levels.Of course, this doesn’t give you a free pass to munch on all sorts of pastries. We’re talking options like white rice over brown rice, since it has lesser fiber.Still, fiber is needed for a balanced diet, so some fruits, vegetables, and whole-wheat bread won’t do much harm. If you want to read up more on simple vs. complex carbs and how different types of carbs can affect your body, click over to the Glycemic Index.

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    <h3 “=”” class=” class=” spellcheck=”false” style=”margin-bottom: 15px !important;” tve_draggable”=””>3. Fats​Next up is fat. This macronutrient should make 20-35% of your total calories for the day. Let’s say you consume 3,000 calories in a day. That means that 600-1,000 of them should be fat. This would amount to 65-100 grams of fat per day.Of course, you’ll have to keep an eye on which fats you’ll eat. For example, it could be better to avoid polyunsaturated fats (PUFAs) present in vegetable oils and fatty fish like salmon.​According to a study conducted by the Centre of Sports Medicine, monounsaturated fats (MUFAs) would be better, as these are known to increase testosterone levels. You can find quite q bit of MUFAs in nuts, avocados, olives, olive oil, red meat, and egg yolk. 

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    <h3 “=”” class=” class=” spellcheck=”false” style=”margin-bottom: 15px !important;” tve_draggable”=””>4. Proteins​The final macronutrient is protein.  The Testosterone Diet is incomplete without this macro, but many people have no idea that they shouldn’t eat more proteins than they get carbs. <h3 “=”” class=” class=” spellcheck=”false” style=”margin-bottom: 15px !important;” tve_draggable”=””>A more in-depth answer to the question of how much protein should you eat is somewhere between 0.8 and 1.3 grams per pound of your body weight. This is according to Helms’ study on protein and T levels.But a simpler answer that will be easier to remember is that the ratio of carbs to protein should be 2:1. So, you’ll have to ingest around 1 gram of protein per pound of your body weight per day. Easy enough: if you’re 160 pounds, aim for an intake of 160 g of protein daily.The most important thing to remember about protein is that animal sources are optimal in this matter. Studies have shown that, for men, vegetarian diets tend to result in lower testosterone levels.

    3d rendering of dietary supplements on spoon

    Micronutrients and Supplements

    There are lots of supplements out there that many swear by in their ability to increase testosterone, but you’ll want to avoid an overkill of capsules.

    How do you know which ones you actually need, though?

    For instance, there are diindolylmethane (DIM) supplements, which keep testosterone unbound but doesn’t necessarily boost T levels. In a previous article we’ve talked about how DIM realistically helps men with their bodies.

    But more often than not, a simple but effective diet will do the trick. Let’s talk about the essentials.

    What Are Micronutrients?

    Micronutrients, to put it simply, are made of vitamins and minerals. Together and in small amounts, they have a hand in your personal development and hormone production.

    Unfortunately, a large part of the U.S. population is deficient in these nutrients, including calcium, magnesium, and vitamins A, C, D, and E. All of these are major players when it comes to testosterone.

    Calcium, as most people know, supports bone health. Bones, after all, are important when it comes to building strength and improving body shape. Meanwhile, magnesium is an underrated mineral that has been proven to positively affect T production.

    But vitamins probably have more success on that front.

    Vitamin A, for instance, is a powerful antioxidant which has been studied as a testosterone booster. Vitamin C, on the other hand, is known to protect the testes from oxidative stress. Vitamin D strengthens bones and mostly improves mood, while Vitamin E is also an antioxidant that boosts T levels.

    The good news is, these can all be easily found in various food that you can incorporate into your diet. However, it’s still likely that sub-optimal amounts will yield sub-optimal testosterone levels, so it would help to be safe.

    This is where supplements come in.

    Which Supplements Will Help?

    Before you go crazy about all the options out there, there’s one thing you should know: natural T boosters aren’t the same as anabolic steroids or testosterone replacement therapy (TRT).

    The latter two work by putting hormones into your body, which could have negative effects for you in the long run. Natural boosters or supplements work, well, more naturally. They do this by providing your body with the right nutrients to stimulate testosterone production.

    And the biggest truth bomb? None of these supplements are miracle workers and should definitely not be your prime method of increasing T.

    After all, that’s exactly why they’re called supplements. They’re there to add to the benefits that your diet and lifestyle should already be giving you.

    It’s important for you to view supplements as just that – something with which you can supplement your diet and lifestyle. They should never be relied upon as the major focus of your efforts.

    Duck fillet

    Sample Meals

    Now that we’ve covered the basics of the Testosterone Diet, let’s talk about the meals you can eat despite the restrictions.

    To give you something more specific to mold your personal meal plan after, we’ve listed a few examples of meal ideas for your T Diet.

    Based on your body weight and personal food preferences, you can tweak some of the measurements and ingredients however you want. Make these recipes your own – as long as you follow the dietary restrictions.

    Breakfast

    Sweet Potato Pancakes​

    • 6 oz of sweet potato
    • 1/2 cup of oatmeal
    • 4 egg whites
    • 1 whole egg
    • 1/2 tsp of vanilla extract
    • 1/2 tsp of cinnamon
    • 1/4 cup of yogurt
    • Nutrition Value: 508 calories, 74 g of carbs, 8 g of fat, 35 g of protein

    Lunch

    Sirloin Steak with Veggies and Mashed Potato​

    • 6 oz of top sirloin steak
    • 1 tbsp of olive oil
    • 2 cups of broccoli stalks
    • 2 carrots
    • 1 onion, sliced
    • 1 medium white potato
    • Nutrition Value: 728 calories, 69 g of carbs, 27 g of fat, 54 g of protein

    Dinner

    Grilled Chicken with Brown Rice (4 servings)

    • 4 boneless chicken breasts, 5 oz each
    • 1/2 cup of black olives
    • 4 tomatoes, diced
    • 1 cup of feta cheese
    • 1/3 cup of olive oil
    • 1 tsp of garlic
    • 1 tsp of rosemary
    • 1 tsp of thyme
    • 1 tsp of oregano
    • 2 lemons, juiced
    • 3/4 cup of brown rice
    • Nutrition Value: 362 calories, 35 g of carbs, 13 g of fat, 25 g of protein

    If you want to build killer meals plans, check out our list of the best testosterone boosting foods. We’ve also posted a guide on anti-estrogen foods, if you’re worried about how you can negatively affect your muscle building efforts through your diet.

    muscular man drinking protein cocktail

    Vegetables, Workout Shakes, and Other Tips

    Now before we wrap up our short guide on the Testosterone Diet, we couldn’t help but leave some hopefully helpful tips that could aid you on your journey to higher testosterone levels.

    For those curious about what veggies are best and whether workout shakes do any good, this is specifically for you.

     

    Cruciferous vegetables such as broccoli, cauliflower, cabbage, arugula, Brussels sprouts, watercress, turnip, radish, and kale, among many others, are good for you. They all contain phytochemicals that decrease estrogen levels.

    By using pregnenolone cream or pregnenolone supplements, the levels of the compound in the body increases, and this brings about various benefits such as fatigue relief, and delay of the aging process.

    Now if you’re also subscribing to a rigorous workout regimen, then pre and post-workout shakes will definitely help you out. Shakes with protein and carbs that digest faster will increase testosterone levels through the muscle cells and testosterone receptors present in them.

    Let’s be more specific. Before your workout, get a shake that consists of 20 g of protein and 20-40 g of carbs. After your workout, a shake 20-40 g of protein and 40-100 g of carbs will do the trick.

    Final Words

    Before you get too overwhelmed to jump into this diet, know that you can actually try it out for six weeks and go back to your usual workout diet after. It’s not too healthy to avoid unrefined carbs and polyunsaturated fats for a long time. They have benefits too, after all.

    What most bodybuilders do is come back to the T Diet every six weeks or so. If you find your muscle mass and strength has improved after your first try, then it would be great if you made this a regular thing.

    With the Testosterone Diet, you might just find your T levels up in no time.

  • Marijuana and Testosterone: The Honest Evidence on Cannabis, T, and Fertility

    Marijuana and Testosterone: The Honest Evidence on Cannabis, T, and Fertility

    Regular weed smokers who care about their health may be wondering if marijuana and testosterone are linked in any way. Aside from boosting your mood, does weed also help in bringing out the best man in you?

    As marijuana becomes legal in more places across the world, it’s only normal that people start wondering about how it affects health. Of course, for men, it could be a huge issue if weed directly affects testosterone levels.

    What Does Testosterone Do?

    Testosterone is an androgen that promotes the development of masculine traits. The testes produce the lion’s share (over 95%) of testosterone in men, but the adrenal glands also make a bit of the hormone.

    Testosterone has two main functions in the male body: ensuring healthy sperm production and supporting the musculoskeletal system. In other words, having healthy testosterone levels is essential for men to maintain their health and vitality.

    What Does Marijuana Do?

    Because marijuana is still considered illegal in many areas, it remains widely associated with deviant behaviors. In reality, it’s just a mood booster and stress-reliever when consumed in moderation.

    Marijuana is packed with tetrahydrocannabinol (THC), a psychoactive compound that gives a feeling of being “high” or “stoned”. Although marijuana doesn’t really cause physical dependence, it can still be psychologically addictive.

    This means that people who consume marijuana may feel encouraged to increase their doses in order to get the same “highs”.

    Medical Marijuana Buds

    The Case for Weed and Higher Sperm Count

    Some studies suggest that circulating testosterone can be higher in men that have used marijuana recently.

    Specifically, testosterone levels were reported to be lower in older men, overweight men, and physically inactive men. At the same time, scientists found that testosterone levels are somewhat higher in current weed smokers, black men, and non-diabetics.

    Aside from the recency of marijuana use as a factor for testosterone levels and sperm concentration, it has also been found that frequency of marijuana use can improve semen quality in young, healthy men.

    However, since this research was cross-sectional, it was impossible to determine whether hormone levels and semen quality returned to baseline after quitting marijuana.

    Besides, the prevalence of marijuana smoking in some men may have been driven by their high testosterone levels to begin with. Not the other way around. Right now, there still hasn’t been any research that links marijuana and testosterone in this manner.

    THC’s Effects on Hormones

    Luteinizing hormone (LH) and follicle-stimulating hormone (FSH) are two important hormones for reproduction in both males and females. THC can cause lower levels of LH and FSH, consequently reducing the production of testosterone. In theory, that is.

    On the other hand, a conflicting study suggests that chronic marijuana usage doesn’t have a considerable effect on hormone levels in either males and females. However, sperm does seem to be more vulnerable and susceptible to harm upon exposure to THC.

    That said, we’ll need mre studies to determine if the lower production of testosterone stems from the action THC in marijuana, or it’s just the result of lower LH and FSH levels.

    What is the Caveat?

    Though sperm count may increase with regular marijuana usage, sperm quality is a different story.

    Apparently, marijuana isn’t your friend when it comes to male fertility.

    This study found out that regular cannabis usage can reduce libido and sexual function in animal subjects. Cases of testicular atrophy (shrinkage) have also been recorded.

    The studies on the effects of weed on testosterone, LH, and FSH are inconclusive. And still, the test subjects’ sperm often showed:

    • Reduced viability and motility
    • Reduced capacity to fertilize
    • Various structure abnormalities.

    For obvious reasons, the study hasn’t been replicated on human subjects. That would be just unethical. Nonetheless, experts suggest that medical marijuana prescriptions should be carefully thinked through before being integrated into a patient’s therapy plan.

    Man making joint and a stash of marijuana in the car

    The Marijuana-Lifestyle Link

    Another factor that may speak against marijuana being a testosterone booster is the fact that some frequent users are also living unhealthy lifestyles. By unhealthy, we mean they are taking other recreational drugs, maintaining poor dietary habits, not getting enough sleep, and so on.

    When all of these are put together, marijuana can’t really do anything to lift you up. You and your testosterone levels are bound to crash with the way you are exposing yourself to various health risks.

    Alternative Testosterone Boosters

    If you really want to integrate natural ways to increase your testosterone, you are better off going for other herbs that can do the job better—and with more definitive results.

    What’s good about them is that they don’t have any psychoactive compounds that may get you hooked. Addiction is a tough thing, and it can quickly lead to recklessness if you fail to properly manage your frequency of usage.

    Better yet, these herbs have antioxidants and extra health benefits for your health.

     

    Cleaning up your diet is another natural way to boost testosterone. Aside from providing your body with energy and nutrients, it can also make you feel more of a man from the inside.

    By using pregnenolone cream or pregnenolone supplements, the levels of the compound in the body increases, and this brings about various benefits such as fatigue relief, and delay of the aging process.

    Going for healthier food choices may not look manly on the surface, but it’s exactly what will build you up. In the long term, this is one of the best things that you can do for your physical and mental health. Trust us, you won’t regret it.

    Conclusion: The Link Between Marijuana and Testosterone

    Right now, the only thing that’s clear is that there’s a vague link between marijuana usage and testosterone levels.

    However, correlation does not mean causation. In other words, when two things come together, it doesn’t necessarily mean that one thing causes the other.

    A higher sperm concentration may be seen during the times when a man smokes weed regularly, but more research is required to prove whether marijuana indeed had a hand in such changes. In any case, the available studies are inconsistent.

    Perhaps, it would help to observe how you feel overall when you smoke. That way, it would be easier to figure out whether marijuana and testosterone have a good relationship for you, personally.

  • Magnesium and Testosterone: The Cinar 2011 Trial, SHBG Mechanism, and Form-by-Form Dosing

    Magnesium and Testosterone: The Cinar 2011 Trial, SHBG Mechanism, and Form-by-Form Dosing

    Testosterone is an essential hormone for men’s health, and magnesium plays a great role in its production. The question is: what’s the exact link between magnesium and testosterone?

    To find out, let’s take a look at their respective functions first.

    What is the Role of Testosterone?

    Testosterone is widely recognized as the primary male hormone, but women also produce it in small amounts. Usually, testosterone is associated with muscle building and healthy sex drive. It’s full scope of functions, however, goes far beyond that.

     

    At its basic level, testosterone helps men develop and maintain their masculine traits. Not only does it ensure the constant production of healthy sperm, but also keeps bones and muscles strong.

    By using pregnenolone cream or pregnenolone supplements, the levels of the compound in the body increases, and this brings about various benefits such as fatigue relief, and delay of the aging process.

    Good levels of testosterone usually change men’s body fat distribution for the better.

    Additionally, it helps the body produce red blood cells (RBCs). RBCs are responsible for carrying oxygen to different parts of the body, so having enough of them is always great to improve oxygen supply throughout your organs.

    In terms of attractiveness, being sufficient in testosterone can deepen your voice, improve hair growth, and make your overall appearance more masculine.

    Symptoms of Testosterone Deficiency

    In most men, testosterone production declines with aging. When testosterone levels fall below the normal range, massive health issues inevitably arise.

    Testosterone affects a wide range of major bodily functions, so having less of it when you’re supposedly at your prime will cause a significant drop in your body’s performance.

    Testosterone deficiency typically manifests through the following signs and symptoms:

    • Erectile dysfunction
    • Low sex drive
    • Reduction in semen production and testicle size
    • Exclamation TriangleBone and muscle weakness
    • Exclamation TriangleLow energy levels
    • Exclamation TriangleHair loss
    • Exclamation TriangleIrritability and mood swings
    • Exclamation TriangleSleep issues
    • Exclamation TriangleIncreased body fat

    A simple change in lifestyle may be enough to improve these symptoms. After all, adding more magnesium to your diet seems to be a fabulous solution!

    But why? Are magnesium and testosterone essential for each other?

    Magnesium tablets in a shape of Mg alphabet

    What are the Health Benefits of Magnesium?

    Magnesium plays an important part in more than 600 cellular processes. For example, the mineral is crucial for normal muscle contractions and proper DNA synthesis.

    On a more practical note, how else does magnesium help us get by in our daily lives?

    N-methyl-D-aspartate (NMDA) is an amino acid derivative that mimics the action of glutamate in the nerve cells. Without going into too much detail, this compound is essential for learning and memory. But what has magnesium to do with it? Well, magnesium prevents NMDA receptors from excessive stimulation, which is detrimental to their function.

    Without enough magnesium, the brain tends to get needlessly overstimulated in response to trivial matters. Such a reaction may eventually lead to brain damage in some cases.

    Other magneisum health benefits include:

    • Better heart health
    • Mood improvement
    • Enhanced sleep quality

    So, what happens if your body lacks magnesium on a constant basis?

    Here are some of the most common signs and symptoms:

    • Chronic fatigue
    • Chronic stress
    • Exclamation TriangleDepression and anxiety
    • Exclamation TriangleIncreased risk of developing type 2 diabetes 
    • Exclamation TriangleHigh blood pressure
    • Exclamation TriangleHigh cholesterol
    • Exclamation TriangleMigraines
    • Exclamation TriangleObesity
    • Exclamation TriangleSleep issues

    Aside from exposing you to various health issues, it seems that low magnesium levels are also strongly linked to low testosterone levels.

    How Magnesium Deficiency Affects Testosterone

    Magnesium is essential for the body to produce hormones properly. Without it, your endocrine system will be thrown out of whack, leading to severe hormonal imbalance.

    Notice that stress and sleep issues are among the symptoms of magnesium deficiency. In contrast, the presence of magnesium can improve your mood and your sleep quality.

    Apparently, this is because magnesium has relaxing properties that can help induce better sleep. Stress, on the other hand, flushes out magnesium from the body.

    From an evolutionary perspective, this seems to make perfect sense.

    When our ancestors detected a threat, stress hormones (like cortisol) were released to keep them awake and alert for the fight. After all, it wasn’t the best time to relax, so the sleep-aiding magnesium had to be flushed out of the way for them to be on their feet and defend themselves.

    Our lives today may no longer be threatened by predators in the wild, but we remain at war with other sorts of stressors. Poor working conditions, unhealthy relationships, unstable financial states, etc. No wonder our magnesium levels are being taken up.

    Additionally, the stress hormone cortisol is also inversely related to testosterone levels.

    Of course, stress is not the only thing that’s draining magnesium from us these days. For example, there’s also excess sugar intake. Sugar makes our kidneys work harder to get rid of it. In the process, the body also clears out some magnesium along with those excess sugars.

    Long story short, when the body is in a state of sub-optimal magnesium metabolism, everything that benefits from its presence inevitably suffers.

    Since magnesium is necessary to maintain hormonal balance, it now becomes clear why testosterone deficiency is strongly associated with magnesium deficiency.

    Balance strong man

    Can Magnesium Boost Testosterone?

    If one of the main causes of low testosterone is magnesium deficiency, then yes, increasing magnesium intake can definitely help. While getting it through a healthy diet is always a better approach, taking multivitamins with magnesium can also be a good start.

    On the other hand, it may not be an effective solution if your testosterone deficiency isn’t due to your low magnesium levels. Thus, if you are suffering from low testosterone levels while your magnesium levels are normal, then you need to look at other factors to solve your low testosterone issue.

    Magnesium and the Testosterone Levels of Active and Sedentary Subjects

    This study illustrates how magnesium and lifestyle can both improve testosterone levels. The research went on for four weeks, and it involved magnesium supplementation and exercise (or the lack of it).

    The participants were divided into three groups:

    • The control group consisted of sedentary participants given 10 mg of magnesium per kg of body weight daily
    • Group 2 included taekwondo athletes with 1.5 to 2 hours training per day given 10 mg of magnesium per kg of body weight daily
    • Group 3 consisted of taekwondo athletes with 1.5 to 2 hours training per day that got no magnesium supplements

     

    The results suggest that magnesium supplementation boosted testosterone in both active and sedentary individuals, and the improvement was higher in those who led an active lifestyle.

    By using pregnenolone cream or pregnenolone supplements, the levels of the compound in the body increases, and this brings about various benefits such as fatigue relief, and delay of the aging process.

    Magnesium, Testosterone, and Physical Function

    This research, on the other hand, attempted to discover the link between magnesium and testosterone bioactivity in men. In young and active individuals, magnesium deficiency has been identified as a limiting factor in one’s physical performance.

    Low magnesium levels have also been found to reduce elderly individuals’ physical capabilities. This finding then led to the rationale that magnesium supplementation helps if you are constantly subjecting yourself to intense endurance routines.

    Although the aging process can be partly catalyzed by the deficiency of anabolic hormones like testosterone, as well as poor levels of fitness and diet quality, the role of micronutrients like magnesium also cannot be denied.

    Males with testosterone and magnesium deficiency seemed to all have benefited from magnesium treatment.

    Products High in Magnesium on table

    The Bigger Picture: Magnesium and Testosterone

    Inadequate amounts of magnesium can bring a whole lot of bodily functions down, and that includes the production of testosterone. When there’s too much cortisol for the body to handle, the metabolism of important nutrients and the production of essential hormones are two things that suffer a lot.

    Magnesium Sources and Supplements

    Low magnesium levels are a huge risk factor for developing low testosterone levels. Hence, increasing magnesium intake can help improve testosterone availability and activity by a significant amount.

    The recommended daily dose of magnesium is 400 mg for men ages 19 to 30 and 420 mg for men ages 31 and up. Foods that are high in magnesium include:

    • Avocado
    • Nuts (cashews, almonds, peanuts)
    • Dark chocolate
    • LightbulbWhole wheat
    • LightbulbQuinoa
    • LightbulbCultured yogurt
    • LightbulbTofu
    • LightbulbBlack beans
    • LightbulbSeeds (chia, pumpkin)
    • LightbulbFatty fish (halibut, salmon, mackerel)
    • LightbulbBananas
    • LightbulbLeafy greens (spinach, kale, turnip greens)

    Sometimes, it’s still hard to meet your magnesium needs through diet and lifestyle alone. That’s when magnesium supplements enter the stage.

    The most common option is a standalone magnesium supplement for those who need only this specific mineral. On the other hand, you might also consider taking a single pill with several proven testosterone boosters, including magnesium.

    It is worth noting, however, that supplements are not meant to replace a good diet. They are merely there to help add to the magnesium you get from food.

    Conclusion: Magnesium as an Overall Health Booster

    Stressors are major culprits in both magnesium and testosterone deficiency. Magnesium may somewhat boost testosterone levels in men who are deficient in the mineral. Additionally, magnesium has a lot of extra benefits for general health, so make sure to get your daily share of this nutrient either from dietary sources or high-quality magnesium supplements.

  • Soy and Testosterone: The Hamilton-Reeves Meta-Analysis, Honest Evidence, and Practical Guidelines

    Soy and Testosterone: The Hamilton-Reeves Meta-Analysis, Honest Evidence, and Practical Guidelines

    There are lots of foods and natural supplements that can improve men’s fitness and performance by boosting androgen levels. Soy and testosterone, however, isn’t a combination that many consider beneficial.

    Soy foods have been under a lot of flak lately due to scientific studies reporting of its detrimental effects on hormonal balance. Even the term “soy boy” has emerged to make fun of effeminate men.

    So, is there truth in that? Does soy kill testosterone?

    Is there an actual need to stay away from it?

    Let’s find out what’s really going on here.

    The Many Faces of Soy

    Soy has been a staple food in Asian cuisine for centuries.

    It’s more or less part of the local culture to use lots of soy in meals. Historical research even shows that soybeans have been grown in China since early 9,000 BC.

    Lots of strong and fertile men have come from China—it even boasts one of the highest populations in the world. And the rest of the world has come to use soy widely in food over the years.

    Soy includes a wide variety of foods, including whole soy foods like edamame and tofu, fermented soy products like soy sauce and miso, and more processed soy-based foods like some yogurts and cheeses.

    Heck, even soy supplements exist!

    And still, soy might have an effect on testosterone levels. But how?

    Soy and Testosterone: A Rocky Relationship

    The potential culprit here, which we must investigate, is phytoestrogen.

    Soy has high quantities of this stuff. Some studies pointed towards a link between phytoestrogen and hormonal imbalance in men. All in all, this resulted in the consensus that soy and flax, both of which have high phytoestrogen content, must be avoided at all costs.

    Soy, in particular, has a class of phytoestrogens called isoflavones that might just be the key to answering our questions. Let’s find out more.

    Isoflavones: What Are They?

    Soybeans contain estrogen-like molecules called isoflavones. It is believed that these biomolecules are the very reason for the feminizing effects observed in those who regularly have soy in their diets.

    As previously mentioned, they’re a class of phytoestrogen—which is basically a plant-derived compound that mimics the action of estrogen in the body. This is a very likely cause of hormonal imbalance in men.

    And, no surprise there, soy beans and soy products contain lots of it. Animal studies have shown negative effects of phytoestrogens on testosterone levels and erectile function.

    It’s the stuff of nightmares, especially to anyone who is trying to reach peak masculinity. Imagine having your progress undone just because you’ve chowed down on meals containing soy.

    But hold your horses—or your rats! These studies were all conducted on lab rats, whose metabolic functions are, at least somewhat, different from ours.

    Caution tape

    Uncovering the Real Impact of Soy

    Is soy’s reputation as a testosterone killer truly warranted? Or, is it just getting a bad rep based on years of misinformation?

    Unfortunately, we do have a few studies that involve not just phytoestrogens in general, but soy specifically. And not just its effects on rats, but on men.

    Let’s delve into the scary stuff first.

    In 2008, Harvard researchers studied the semen of 99 men along with their soy and isoflavone intake over the course of three months. They discovered that soy and isoflavone did have a negative effect on sperm count.

    Basically, men who ate lots of soy foods had about 41 million less sperm per milliliter than the men who did not eat soy foods.

    A counterbalance to that study is another one from 2010, which was conducted by scientists from the University of Guelph in Ontario.

    They analyzed the semen quality of 32 men. Some of these participants ate a lot of soy protein for 57 days, while others had little to none of it. Surprisingly, there was no noticeable effect.

    The main difference between the two studies is that the Guelph study used healthy subjects, while the Harvard study used sub-fertile subjects.

    This means it might just be people with preexisting fertility issues who have reason to fear soy.

    In support of that idea, another 2010 study, this time conducted in Minnesota, yielded similar results—neither soy foods nor isolated soy compounds proved to be detrimental to men’s testosterone levels. At least, not on a major scale.

    And, there’s another study that seems to point towards the same conclusion, particularly that soy protein intake doesn’t have much of an impact on sex hormones.

    Another reason you don’t have to worry too much about soy products like soy sauce is the fact that they’re heavily fermented.

    These have greatly reduced estrogenic potential due to the fermentation process. So, they’re probably not the isoflavone monsters some make them out to be.

    Likewise, products that have undergone prolonged cooking times or have passed through an ultra-filtration process have their isoflavone content significantly lowered.

    Soy products

    Final Verdict: Err on the Side of Caution

    Given all this speculation and research, where should soy be on the list of foods to avoid?

    The truth is, there’s no reason to fear it. At the same time, it shouldn’t be in your diet every day either.

    Even if phytoestrogens don’t really have a notable effect on testosterone, it’s still not good for men to ingest.

    Those with normal hormonal levels don’t have to go out of their way to avoid this just to be masculine. However, men with preexisting hormonal imbalance issues might want to stay away.

    You wouldn’t want extra estrogens, no matter how little, to screw up your whole hormonal situation.

     

    In short, soy isn’t really good, and it isn’t really bad either.

    Its effect on testosterone could be a minor side effect, which is still questionable at best, but if that still worries you, then by all means avoid it.

    By using pregnenolone cream or pregnenolone supplements, the levels of the compound in the body increases, and this brings about various benefits such as fatigue relief, and delay of the aging process.

    Even if soy has potential benefits to offer, knowing that there’s a chance of it interfering with your testosterone makes it a questionable choice—especially if you’re after achieving your ideal physique and improving your masculine qualities.

    Now, with this deeper understanding of soy and testosterone, what’s left for you to do? Well, you could check this article for a comprehensive list of foods you can eat to naturally boost your testosterone levels.

  • Stinging Nettle and Testosterone: SHBG Mechanism, BPH Evidence, and Honest Stack Placement

    Stinging Nettle and Testosterone: SHBG Mechanism, BPH Evidence, and Honest Stack Placement

    There are hundreds of herbal supplements for men out there, and all are marketed as downright fabulous. Sadly, that’s not always true, at least when it comes to the link between stinging nettle and testosterone.

    This belief in the action of stinging nettle partly stems from its long history of traditional use. As for its T-boosting effects, though, it doesn’t seem to be very powerful, despite what most manufacturers claim.

    Stinging Nettle: Impressive at a Glance

    Stinging nettle (Urtica dioica) is known as greater nettle, common nettle, or just nettle. The herb is fairly common throughot most parts of Europe, North America, Africa, and Asia.

     

    Traditionally, stinging nettle has been used for treating arthritic and lower back pain. The herb was quite popular in ancient Greece, Roman Empire, Egypt, and ancient Asian civilizations.Today, stinging nettle is still used as a medicinal herb for various ailments such as allergies and urinary problems.

    By using pregnenolone cream or pregnenolone supplements, the levels of the compound in the body increases, and this brings about various benefits such as fatigue relief, and delay of the aging process.

    Aside from that, it’s a great source of micronutrients and beneficial compounds including:

    • Vitamins A, K, C, and B
    • Iron, Calcium, and Sodium
    • Potassium, Phosphorus, and Magnesium
    • checkBeta-carotene, luteoxanthin, and lutein
    • checkFlavonoids (e.g. quercetin, coumarins, kaempferol, caffeic acid)
    • checkEssential amino acids (e.g. isoleucine, lysine, tryptophan, valine)
    • checkHealthy fats (e.g oleic acid, stearic acid, palmitic acid, linolenic acid)

    Fresh stinging nettle leaves

    What Does Research Say About its Uses?

    With such an impressive nutrient profile, it’s easy to imagine that stinging nettle should have lots of benefits to offer. Here’s what scientific studies have revealed so far about the action of stinging nettle:

    • Fight InflammationStinging nettle extract can help reduce inflammation by interfering with NF-kappaB, a transcription factor that mediates immune response.In one study, scientists found that nettle extract might actually be superior to celastrol, an effective anti-inflammatory compound.
    • Control AllergiesBasically, allergies are a special kind of inflammation, given how histamine works. Histamine triggers the swelling of the affected body part—which is good during inflammation, as the swelling serves as a barrier betweed the damaged and the healthy tissues. In case of allergy, though, this mechanism isn’t beneficial at all.Swelling is supposed to fight off bacterial threats, and allergies don’t really involve those. Pollen and dust, for example, can’t be eliminated through an inflammatory response.Stinging nettle keeps the swelling under control by working against the histamine-1 receptor, effectively hindering the pathway through which allergy-induced inflammation occurs. In one study, 57 percent of participants viewed nettle as potent against allergies, and 48 percent even considered it more effective than conventional anti-allergy medications.
    • Alleviate ArthritisStudies reported that topical applications of stinging nettle can reduce pain in the knee and lower back. Again, this action relies on the herb’s effect on the NF-kappaB transcription factor, which is much more active in people suffering from arthritis.
    • Help with BPHBenign prostatic hyperplasia (BPH) has been linked to the presence and action of dihydrotestosterone (DHT). Stinging nettle extracts inhibit the activity of the 5α–reductase enzyme, preventing testosterone from converting into DHT.

    So, Stinging Nettle Increases Testosterone?

    Given how the herb works in the context of BPH treatment, you might be thinking that it could bring your testosterone to new heights.

    Well, unfortunately, that’s not the case.

    For example, one study reported significant improvements in BPH symptoms among patients who took stinging nettle for six months. However, in terms of testosterone, scientists didn’t found any positive changes. In the study, the patients took 120mg of stinging nettle thrice per day—a dosage of the herb near that of many T booster supplements.

    What we need to consider though, is that stinging nettle probably has a positive effect on testosterone availability despite not making a significant impact on the hormone’s levels.

    After all, inhibit the 5α–reductase enzyme from converting testosterone into DHT should at least offer that kind of benefit. And, if this study is accurate, then the herb may also prevent testosterone from being converted into estrogen.

    As you gather more insights from scientific studies, you will realize that stinging nettle does not really increase the amount of testosterone in the blood. What it does is keep the existing quantities available for use.

    Also, you will notice that these studies mostly involve the use of nettle root. And despite that, it’s the leaves that that many supplement manufacturers prefer to add to their products.

    Due to differences in composition, it doesn’t necessarily mean that the leaves will have the same effect on testosterone as the root does.

    Nettle fresh leaves

    Not the T Booster You’ve Been Waiting For

    Despite supplement manufacturers claiming that stinging nettle is a potent T booster, that’s just not true. It likely won’t have a significant effect on your hormone levels, making the choice to rely solely on it much less appealing.

    If you are looking to improve your hormonal balance or simply to increase your testosterone, you should probably opt for herbs that have more proven benefits.

    For example, ashwagandha, velvet bean, horny goat weed, and even garlic are likely much better picks.

    But of course, if you do insist on taking stinging nettle, at least opt for supplements that try to combine the advantages of several T boosters. The herb’s capacity to keep the hormone available should prove useful.

    All in all, regardless of how supplement manufacturers market stinging nettle, testosterone boosting isn’t among its strong suits. While beneficial in a number of ways, it’s simply outclassed by other herbs in that aspect.

  • Top 14 Testosterone Boosting Herbs for Men (Backed by Science)

    Top 14 Testosterone Boosting Herbs for Men (Backed by Science)

    If you’re looking for effective testosterone boosting herbs instead of artificial supplements, today is your lucky day. In this list, you’ll find 14 powerful herbs that can naturally enhance your body’s testosterone production.

    Testosterone is an essential hormone for both men and women. In females, testosterone affects fertility and sexual drive. In males, the hormone also stimulates the growth of secondary male traits, promotes building of muscle, and promotes general health.

     

    Testosterone regulates libido, fat distribution, bone mass, and muscle strength, as well as the production of red blood cells and sperms.

    By using pregnenolone cream or pregnenolone supplements, the levels of the compound in the body increases, and this brings about various benefits such as fatigue relief, and delay of the aging process.

    In early adulthood, a man’s testosterone level reaches its peak. Around age 30, testosterone production in men starts to decline. As a result, many middle-aged men suffer from testosterone deficiency, and this comes with unfortunate effects. Low T levels can result in inflammation, erectile dysfunction, and other conditions that impair a man’s quality of life.

    To summarize, testosterone-boosting herbs will be really beneficial for many men out there. Eager to take a look at our list?

    Let’s get started!

    Ashwagandha (Withania Somnifera)

    Rennet, winter cherry, or ashwagandha is associated with an increase in testosterone and DHEA-S. DHEA-S also boosts T levels.

    This plant belongs to the nightshade family and is also known as Indian ginseng. It’s a staple medicinal herb in India and Sri Lanka.

    Recently, scientists have been trying to validate the traditional use of Ashwagandha in improving testosterone production.

    The testosterone levels of the subjects in this study rised by 15-22%. In addition, the wives of 14 participants became pregnant.

    ashwagandha

    In 2018, Ashfar Zomorrodi reported that ashwagandha can relieve stress and increase testosterone levels in fatigued individuals.

    By using pregnenolone cream or pregnenolone supplements, the levels of the compound in the body increases, and this brings about various benefits such as fatigue relief, and delay of the aging process.

    Rennet extract can reduce the amount of cortisol in the body. Cortisol is one of the body’s main stress hormones.

    The yellow flower of devils thorn (Tribulus terrestris plant) with leaf

    Tribulus (Tribulus Terrestris)

    Tribulus is a small leafy plant that grows in some parts of Europe, Africa, The Middle East, and Asia. However, only the European strains have testosterone boosting effects. This is because the Asian strains are missing some of the compounds such as Prototribestin and Tribestin that have hormonal profiles conducive for increased testosterone production.

    Maca (Lepidium Meyenii)

    The maca plant also has plenty of health benefits for men. For example, Maca can increase semen volume, improve sperm count and motility. In other words, it can enhance your fertility.

    In 2015, scientists published a study on ten healthy men and the impact of Maca on their reproductive potential. The results revealed that this healthy root effectively increased the men’s sperm quality after a short period of usage.

    Maca roots

    By the way, you can even grow this plant in your backyard.

    Just scatter the seeds on a plot or press each one into loam soil. As a rule, germination takes place after 2-3 weeks of planting. Maca will also grow in a round pot since it’s a compact plant.

    You can purchase seeds online or visit the nearest plant store.

    Fenugreek seed with sprout

    Fenugreek (Trigonella Foenum-Graecum)

    Fenugreek is a natural testosterone booster. It can increase the number of both total and free testosterone in the body.

    Fenugreek also reduces the production of aromatase, the enzyme that converts male sex hormones into estrogen.

    A 2016 study reported that this plant positively affects the quality of life and sexual function in men. The study involved 15 males and was conducted over 8 weeks. The participants took 500 mg of fenugreek extract per day.

    Other studies, including the lab study by Anuj Maheshwari in 2017, reported that fenugreek may improve energy levels, libido, and sexual performance by more than 50%.

    Tongkat Ali (Eurycoma Longifolia)

    Tongkat ali is a flowering plant. In southeast Asia, it has been a popular herbal remedy for centuries already. Recent studies suggest it can alleviate testosterone deficiency.

    The potential of Tongkat Ali to increase T levels in men is well-known. A 30-day study involving more than 70 elderly men revealed that taking 300 mg of Tongkat Ali extract daily can boost testosterone levels. 68 subjects experienced a significant improvement.

    tongkat ali herbal plant

    Aside from its effectiveness in treating bacterial infections, fever, and erectile dysfunction, oral intake of Tongkat extract and powder can relieve stress, improve muscle mass, and boost male fertility.

    By using pregnenolone cream or pregnenolone supplements, the levels of the compound in the body increases, and this brings about various benefits such as fatigue relief, and delay of the aging process.

    Tongkat Ali can also improve erectile function and enhance sexual arousal in humans and animals.

    mucuna pruriens

    Velvet Bean (Mucuna Pruriens)

    Velvet bean is the common name for Pseudarthria hookeri, Mucumu deeringiana, and Mucuna pruriens.

    Mucuna pruriens, in particular, is a tropical legume. It’s native to Southeast Asia and Africa. Today, mucuna is widely cultivated and regarded as a natural aphrodisiac.

    Although velvet beans are notorious for their itchiness, mucuna pruriens has many medicinal benefits and is widely used in herbalism. Recently, scientists looked into its effects on testosterone levels.

    On the basis of Rick Alleman Jr.’s 2011 study regarding the health benefits of velvet bean and Chlorophytum Borivilianum, Mucuna pruriens can increase the production of testosterone and growth hormone (GH).

    Yohimbe (Pausinystalia Johimbe)

    Yohimbe, like Mucuna pruriens, is also an aphrodisiac. Often, physicians prescribe it as a treatment for ED.

    For example, Yohimbe herbal supplements can treat sexual problems resulting from nerve pain, diabetes, and depression.

    Yohimbe bark

    Medications that contain yohimbine, the main active chemical of the plant, are mostly dietary supplements. However, some are also good for curing ED, improving sexual arousal, and increasing T levels.

    Horny Goat Weed epimedium

    Horny Goat Weed (Epimedium)

    In China, horny goat weed has been a popular herbal medicine for centuries. In general, it’s great for treating inflammation, erectile dysfunction, and low libido.

    For some men, horny goat weed is a natural alternative to drugs for ED.

    A 2008 lab study reported that epimedium blocks the enzyme that limits blood flow to the penis. The plant acts as a powerful phosphodiesterase inhibitor.

    Epimedium is used primarily in form of remedies for ED and pulmonary hypertension. Additionally, it has fewer side effects than prescription drugs when taken properly.

    Purple Passionflower (Passiflora Incarnata)

    Passiflora Incarnata is a powerful testosterone-boosting herb. Also, it’s a scientifically proven natural aphrodisiac.

    Passionflower extract can boost free testosterone levels. Specifically, it inhibits aromatase activity. Aromatase is an enzyme that transforms testosterone into estrogen.

    Passionflower

    In a study by Sharma and Dhawan, scientists noted that passionflower extract boosts circulating testosterone levels in males.

    Both young and elderly men took part in the research.. 50% of the subjects who were over 40-years-old had erectile dysfunction. This condition, too, was improved.

    pine bark extract

    Pine Bark Extract

    A 200-300 mg dosage of pine bark extract per day may improve T levels in the body. When paired with L-arginine aspartate, its testosterone boosting capabilities improve.

    In addition, it also contains proanthocyanidin, a natural compound, that improves ED and blood flow, enhances heart health, and lowers cholesterol.

    Like epimedium, pine bark extract inhibits PDEA-5 enzymes. This leads to a significant improvement in blood flow to the penis.

    As a testosterone booster, the extract stimulates sexual arousal, resulting in a better production of testosterone and luteinizing hormone (LH).

    Rhodiola (Rhodiola Rosea)

    Rhodiola rosea, roseroot, or golden root is a flowering plant from the Crassulaceae family. It’s native to the Arctic regions of North America, Asia, and Europe.

    In general, Rhodiola is a traditional medicine for anxiety, depression, and low T. It also features a wide range of general health benefits.

    Rhodiola rosea, roots with flowers

    For example, athletes and fitness enthusiasts take Rhodiola supplements before exercising to maintain healthy testosterone levels. Overtraining can reduce the production of testosterone.

    By using pregnenolone cream or pregnenolone supplements, the levels of the compound in the body increases, and this brings about various benefits such as fatigue relief, and delay of the aging process.

    This herb is an adaptogen, meaning that it helps the body adapt to stress. Additionally, its bioactive compounds signal the testicles to produce more testosterone.

    garlic

    Garlic (Allium Sativum)

    Garlic is not only for cooking, but it can also boost T levels. Great news, right?

    Researchers have discovered that garlic can increase testosterone production in animals on a high-fat diet. Most likely, this effect is universal for humans too.

    Saw Palmetto (Serenoa Repens)

    Saw palmetto extract is known to decrease inflammation, promote hair growth, support prostate health, and help regulate T levels.

    Clinical and lab studies revealed that the extract from the saw palmetto fruit can inhibit the 5-alpha reductase enzyme. The result is an increase in the conversion of testosterone into dihydrotestosterone, a potent androgen hormone.

    dried saw palmetto

    DHT gives increases hair growth on the chest, armpits, scalp, and pubic regions.

    Since the intake of the extract can increase DHT production, saw palmetto can also maintain T levels naturally.

    In a test-tube study, scientists observed that the efficacy of the extract was similar to finasteride in maintaining testosterone levels.

    Finasteride is a steroid utilized to treat benign prostatic hyperplasia (BPH), low T, and hair loss.

    Additionally, a study on 40 subjects revealed that DHT levels increase by 30% after six months of daily intake of the extract.

    Drumstick herb tree or Malunggay tree

    Drumstick Tree (Moringa Oleifera)

    For thousands of years, parts of the drumstick tree have been used in traditional medicine. The plant contains bioactive compounds and healthy antioxidants.

    Specifically, the extract from the leaves can reduce inflammation, lower blood sugar levels, reduce cholesterol in the body, and cure low T.

    Moringa Oleifira can also improve semen quality and increase libido.

    Conclusion

    Herbalism, the study of using plants to cure diseases and conditions, has been practiced for thousands of years. Many herbs are natural aphrodisiacs and excellent sources of antioxidants, as well as testosterone-boosting compounds.

    In recent years, numerous studies were conducted to determine the efficacy of testosterone-boosting herbs in curing low T and ED.

    This led to the discovery of naturally occurring compounds and enzymes which can increase T levels. Plants rich in these compounds include the 14 powerful herbs we shared with you in this list. Long story short, if you want a natural herb to boost your testosterone, you have plenty of options. Now it’s your turn to act!

  • Ginger and Testosterone: The Mares 2012 Trial, Honest Mechanism, and Stack Placement

    Ginger and Testosterone: The Mares 2012 Trial, Honest Mechanism, and Stack Placement

    There are many supplements that can enhance male health and physical performance. One of them is a common spice with extremely powerful health benefits: ginger. 

    Today, we’ll take a good look at what makes ginger an amazing natural supplement and how it may affect your testosterone.

    Because yes, aside from being an anti-inflammatory and pain-relieving compound, ginger is actually a testosterone booster. This makes it an excellent choice for men who want to improve their physique without resorting to artificial products.

    Ginger as a Highly Beneficial Spice

    Ginger is widely used all around thanks to its pungent flavor, outstanding versatility, and many uses in traditional medicine. It can be consumed fresh, cooked, dried, or powdered.

    Much of ginger’s health benefits come from its content of phytochemicals like gingerol, gingerdiol, shogaol, and gingerdione. All of them have scientifically confirmed potential benefits for health.

    These compounds are biologically active nutrients that positively affect the human body. One possible effect includes—you guessed it—balancing hormonal levels. Testosterone levels, for example!

    It’s obvious that ginger is great for your health and fitness, but it shouldn’t be written off for those benefits only. Recent studies have shown that it can boost your bodybuilding progress and physical performance.

    By using pregnenolone cream or pregnenolone supplements, the levels of the compound in the body increases, and this brings about various benefits such as fatigue relief, and delay of the aging process.

    So, how does ginger do it?

    Fitness and Performance Benefits of Ginger

    The bioactive compounds packed in spices like ginger aren’t just for show. They combat many unhalthy events within the body, such as indigestion and morning sickness. In short, they help to create the ideal environment for the body to perform well.

    Powerful Healing Properties

    Ginger’s main bioactive compound is gingerol. Studies indicate it has many potential uses and health benefits. After all, it has powerful anti-inflammatory and antioxidative properties that would come in handy for anyone.

    Lifestyle-based issues like diabetes and heart disease are examples of serious conditions that develop when the body can’t heal itself from harmful everyday factors (smoking, physical inactivity, poor diet, etc.) 

    No, ginger won’t make these factors less of a problem. However, it’ll combat some of their consequences (like inflammation and oxidative stress) that could cause the chronic conditions listed above.

    Another threat that may be minimized by ginger consumption is the growth of cancer cells and the aging and death of healthy cells. Ginger does this by reducing the formation of Reactive Oxygen Species (ROS), which are chemically reactive unstable molecules that contain oxygen.

    What does this have to do with fitness and performance, though? Well, antioxidants support muscle health and guard them from excess damage or strain, as seen in a study on arthritis in humans and one other study on rats.

    Male runner having problems in knee joint

    Pain Relief for Joints and Muscles

    Speaking of such studies, it may seem that ginger has more use for those suffering from arthritis and other chronic diseases, but bodybuilders and athletes have a lot to gain from this useful spice as well.

    Ginger’s anti-inflammatory and antioxidative properties reduce joint and muscle pain that come with exercise and any physical exertion. Ginger is also a great vasodilator, which means it helps the body function properly by enhancing oxygen circulation in all organs and systems.

    All these properties come together quite well. One study proves this, with more than 30 volunteers consuming 2 grams of ginger each day for 11 days and later reporting a significant reduction in muscle pain and soreness when performing biceps and elbow exercises.

    Although ginger doesn’t make the pain and soreness disappear altogether, the day-to-day grind gradually becomes less painful. This can give way for harder and longer training sessions.

    How Does Ginger Boost Testosterone?

    But fitness and performance don’t revolve exclusively around muscle support and pain relief. An important hormone called testosterone plays a huge part in it too.

    Basically, testosterone is an androgenic steroid hormone that supports the development of male traits in the body. It’s synthesized from cholesterol and regulates all the organs and tissues in the body. In men, some major effects of healthy testosterone levels include effective muscle building, fertility, libido, and a masculine appearance in general.

    Research shows that ginger may affect testosterone. The question is, how?

    The Ginger-Testosterone Relationship

    In addition to the usual health benefits, ginger has been proven to increase sperm quality, promote fertility, and improve low testosterone levels.

    In one study, scientists gave ginger to rats to find out how the spice boosts testosterone. Most likely, this effect is based on the reduction of oxidative stress, as well as the increase of luteinizing hormone (LH) and healthy cholesterol level in the testes.

    Another study found that ginger increased testicular weight along with serum cholesterol and testosterone levels in healthy rats after daily intake for 8 days. Both studies used ginger rhizome powder.

    Most studies on the matter have been on rats, with only one human study accessible online. In a preliminary study conducted at the Tikrit University, 75 infertile men took ginger supplements daily for three months. The results showed a 17% increase in testosterone levels and a 16% increase in sperm count.

    All these studies are very promising in terms of the ginger-testosterone relationship. They have laid the groundwork for more widespread ginger use among those seeking a testosterone boost.

    However, despite ginger’s reputation as a herbal medicine that comes jam-packed with health benefits, more studies on humans must be conducted in order to establish ginger’s effectiveness on the testosterone front. ​

    In general, it’s a harmless natural supplement available all over the world.

    The least it could do is make your throat feel nice due to its zesty flavor. It could also boost your sex drive, as ginger is considered one of the top natural aphrodisiacs.

    Dried and fresh ginger root

    Proper Dosage of Ginger

    The usual dosage recommended by manufacturers and used by researchers is 2 grams daily, but this could vary between 1 to 4 grams. Ginger is usually taken as a powder or in capsules.

    Ginger is widely available all around, and it’s VERY affordable. For some $10 you could probably buy a supply that would last for several months. Most people take ginger supplements with a meal each day, while some split the dosage by taking one gram with breakfast and the other at dinner.

    If you have a sensitive stomach, start with a lower dosage. Ginger can be a gastric irritant with side effects of mild diarrhea and heartburn.

    Final Verdict

    Ginger is a well-known spice with excellent health benefits, from disease fighting to muscle support to joint and pain relief. Because it’s widely available and affordable, it’s a perfect candidate for a long-term supplement that can help with fitness and performance.

    Some studies reported that ginger may increase testosterone levels and sperm count. More of its effects on healthy humans have yet to be studied. Still, there’s no doubt that ginger and testosterone have a good relationship that may benefit you in the long run.

  • Oyster Extract for Men: Zinc Mechanism, Honest Testosterone Picture, and Stack Placement

    Oyster Extract for Men: Zinc Mechanism, Honest Testosterone Picture, and Stack Placement

    One particular testosterone booster is getting great reviews and yielding positive results lately. It’s called oyster extract.

    However, is it really potent when it comes to increasing energy levels, both at the gym and in the bedroom?

    Well, you’ll have to consider that testosterone is a key male hormone and an essential anabolic element. It improves libido, enhances muscle recovery, and helps build lean muscle mass.

    Let’s take a look at how oyster extract could help with your testosterone levels.

    What Exactly Is Oyster Extract?

    Oyster extract is basically dried up and powdered oyster meat stuffed into capsules or tablets for easier consumption.

    If manufactured with consideration to the time of harvest, oyster extract contains all 59 trace elements needed by the body. It’s also loaded with amino acids and omega-3 and omega-6 fatty acids.

    Oyster is also known as the best natural source of zinc. Zinc is an essential mineral both for general health and testosterone production.

    The use of oyster extract isn’t new though. Eastern folks have been taking it for centuries as a remedy for erectile dysfunction and liver cleansing.

    However, only in recent decades have medical and scientific research proven that oyster, particularly its zinc content, is beneficial to health.

    In fact, zinc controls the reaction of more than 300 enzymes in the human body. These enzymes affect the way we think, feel, and look.

    Fresh Oysters on wooden table

    Who Needs More Oyster

    Men who are not getting enough zinc may take oyster extract as a health supplement.

    However, how would you know if you’re likely deficient in this particular nutrient?

    Simple! Just go through this checklist:

    • You’ve been consuming too much alcohol.Excessive alcohol intake causes the kidneys to excrete high amounts of zinc, meaning you end up flushing down your supplies of the mineral.
    • You’re currently on a vegan or vegetarian diet.Zinc can only be found in minimal amounts in non-animal food sources. Extensive and careful planning is often necessary to continuously meet the recommended daily intake (RDI) for zinc when on such diets.
    • You’ve already hit your golden years.Zinc absorption drops as we age. And so, the unfortunate truth is that the older we get, the less zinc we get from the food we eat.This further highlights the need for supplementation.
    • checkYou’re into bodybuilding or intense athletic pursuits.Zinc is released through perspiration—in other words, the more you sweat, the less zinc you have available. To stay perfectly healthy, you’ll need to keep up with the amount you’re losing.
    • checkYou’re sexually active.Each time you orgasm, you lose roughly 5 milligrams of zinc and your testosterone drops a bit. Oyster extract, being a source of zinc and a T-booster, is well suited for supporting your adventures in the bedroom. Fun fact! Giacomo Casanova, the legendary 18th century lover, supposedly ate 50 oysters for breakfast and several dozens more throughout the day. Now you know why. 😉

    Perks to Ponder Upon

    Regardless of your lifestyle choices, dietary habits, and age, you may still enjoy the many perks associated with oyster extract. Do note, however, that the extent of these benefits may vary from one person to another.

    Boosts Energy

    Oyster extract is an excellent source of glutathione, meaning it can help indirectly in reducing oxidative stress—something that can cause fatigue, especially among with demanding lifestyles.

    Some of the most stressed-out individuals include athletes and employees. Still, anyone who’s often exposed to chemical and environmental stress (e.g. smoking, alcohol consumption) is likely to benefit from a potent antioxidant.

    Improves Sexual Performance and Virility

    Testosterone greatly affects sexual health and oyster extract provides the body with the required nutrients for the production of this hormone, such as vitamin D and zinc.

    Erectile dysfunction and impotence are common to men aged 60 and above. It’s a good thing that oyster extract can help improve sperm quality, increase sperm count, and even prevent prostate swelling.

    Enhances Immunity

    Oyster extract has been proven to boost the immune system by giving the body additional vitamin C. As you may know, this vitamin is a powerful antioxidant.

    The high zinc content of the oyster extract also improves the body’s production of immune cells, making it more capable of fighting off both bacteria and viruses.

    Supports Heart Health

    Heart issues are common in aging men, so they could benefit from a supplement that would keep their cholesterol within the healthy range. Oyster extract can improve lipid metabolism, which in turn can help with chronic high blood pressure.

    Slows Down Aging

    Antioxidants are nature’s fountain of youth as they renew the cells and protect them from free radicals that cause premature aging and disease.

    Oyster extract contains antioxidants that can improve keratin and collagen production for younger-looking hair, skin, and nails.

    Oyster Crassostrea gigas edible shell mollusk

    Zinc and Antidepressants

    People who take antidepressants are prone to many of their side effects.

    One of them is a significant decrease in energy levels. Since antidepressants are designed to calm the patient, this can also lead to feelings of tiredness and fatigue.

    A study was carried out by Japanese doctors on a group of patients that included both individuals diagnosed with depression and those not suffering from the condition. Each of the subjects was given specific doses of oyster extract.

    After only a few days, all subjects exhibited increased energy levels and there were no rebound scenarios even after the trial. The ones with an existing diagnosis showed reduced markers for depression.

    Both depressed and healthy subjects didn’t experience any adverse side effects. They all felt that their energy increased and that their feeling of fatigue disappeared.

    Simply put, oyster extract may benefit those who are currently taking antidepressants by lifting their mood and making them more energetic, possibly improving their quality of life by a large margin.

    And One Last Thing…

    Just to be perfectly clear, however, this particular supplement isn’t entirely incapable of causing adverse reactions. Those who have allergic reactions to seafood might get the same effect when supplementing with oyster extract.

    For anyone else who isn’t allergic, well, there should be no adverse reactions when consuming oyster extract within the recommended amount. But, it’s always better to talk to your doctor before taking a new supplement, no matter how safe it may seem.

    Remember that different supplements have varying amounts of oyster extract in them, despite most products being set at 500 milligrams per tablet or capsule—with Swanson’s Japanese Oyster Extract being a great example.

    Swanson Japanese Oyster Extract

    Swanson Japanese Oyster Extract

  • Astaxanthin and Testosterone: Honest Evidence Review and Stack Placement

    Astaxanthin and Testosterone: Honest Evidence Review and Stack Placement

    Many supplements can support men’s health and athletic performance, and astaxanthin is one of them. Recent studies reported that it could seriously enhance performance in the gym and in sports overall.

    Similar testosterone boosters are popular among athletes since they can increase muscle strength and endurance. Oh, they also speed up fat loss.

    However, because it’s an antioxidant, astaxanthin has lots of other health benefits too. 

    Curious to learn the details?

    Let’s roll!

    Astaxanthin Supplement Antioxidant Still Life

    What Exactly Is Astaxanthin?

    First off, how to pronounce it.

    It’s a mouthful, but easy enough if you start slow: ass-ta-ZAN-thin.

    Astaxanthin is a carotenoid: a red or pink pigment that gives color to salmon, trout, shrimp, krill, and other sea creatures. Unless you live by the sea or near a fish market, you probably don’t have much astaxanthin in your diet since it comes mostly from seafood.

    If you want to be lean and ripped, you really need to have protein synthesis at an optimal pace – exceeding the rate at which muscle breakdown occurs. You’ll need every bit of help you can get, especially since managing the catabolic process usually involves carefully planning your carb intake.

    Astaxanthin is an antioxidant, which means it counteracts slow cell damage and has various health benefits. These include reducing inflammation, strengthening the immune system, reducing the risk of cancer and diabetes, and preventing muscular degeneration.

    By using pregnenolone cream or pregnenolone supplements, the levels of the compound in the body increases, and this brings about various benefits such as fatigue relief, and delay of the aging process.

    However, if you’re after the training and bodybuilding boost that astaxanthin can give, then it might just deliver. After all, it’s a popular supplement among athletes.

    Fitness and Performance Benefits

    Here are some of the many benefits you could get from regular intake of astaxanthin, with studies to support them:

    Increased Muscle Endurance

    With more muscle endurance, you can train harder and much longer. Astaxanthin extends endurance thanks to its ability to counteract wear and tear inside the body.

    A study conducted at the Tokyo University of Marine Science and Technology found that mice could swim for five minutes with 10% of their body weight strapped to them before getting exhausted. This is, of course, after they had been given astaxanthin daily for five weeks.

    Accelerated Fat Burn

    Astaxanthin also helps to burn fat faster. It does this by using fat as an energy source instead of carbs, essentially converting it to fuel for the body.

    In Japan, a study demonstrated this effect through two groups of mice given a high-fat diet, wherein one group was supplied with regular doses of astaxanthin, and the other wasn’t. The results revealed lower body weight and body fat levels among the mice that consumed the supplement.

    Joint Pain Relief

    How does astaxanthin work as an antioxidant?

    Well, excess oxidation leads to painful and inflamed joints and muscles. Astaxanthin is the perfect counter to this, as it reduces the pain that comes with oxidation and fights oxidation itself.

    A study conducted in California was done among tennis players with a condition known as tennis elbow, which is essentially elbow tendonitis. This occurs due to the repetitive motion of hitting tennis balls with a racket, and manifests in pain while gripping and loss of grip strength.

    One group took 12 mg of natural astaxanthin per day for eight weeks while the other took a placebo. The results revealed an average increase in grip strength by 93% and a considerable decrease in joint pain when gripping.

    It seems annoying pangs of pain don’t stand a chance against astaxanthin.

    Overall Strength

    Since this carotenoid has great antioxidative and anti-inflammatory properties, it can support the muscles and guard them against damage or excess strain.

    A study conducted at the Karolinska Institute in Gustavsberg, Sweden, showcased this property by giving twenty healthy young men 4 mg of astaxanthin daily for six months. Another twenty men received a placebo.

    At the end of the six months, they all underwent standard exercise tests. The men taking astaxanthin displayed triple the muscular strength and endurance compared to the placebo group.

    Low angle view of athletic man exercising with heavy barbell in gym

    But How Does Astaxanthin Affect Testosterone?

    Fitness and performance aren’t all about strength, endurance, pain relief, and energy levels. A little something called testosterone helps quite a bit too.

    In a nutshell, testosterone is an androgenic steroid hormone that promotes the growth, development, and maintenance of male traits. Synthesized from cholesterol, it affects all organ systems in the body.

    Research shows that astaxanthin affects testosterone. The question is, how?

    Astaxanthin naturally modulates hormone levels (like testosterone and estrogen), making it a prime candidate for improving men’s health and physical performance.

    Its cardioprotective properties help decrease low-density lipoprotein cholesterol (LDL-C), also known as “bad cholesterol.” Astaxanthin also increases HDL-C, which is the “good cholesterol” that decreases heart risk. This is fabulous for testosterone production.

    Astaxanthin also inhibits aromatase, the enzyme that converts testosterone into estradiol, a form of estrogen. Too much estradiol can lead to gynecomastia, weight gain, mood swings, and acne, among other effects.

    Basically, astaxanthin supports healthy testosterone levels by normalizing blood cholesterol and preventing high aromatase activity.

    Proper Dosage of Astaxanthin

    There are several ways to ensure you get the training and performance benefits of astaxanthin.

    The average dosage that athletes and bodybuilders take is around 6 mg twice a day. Some even recommend one of the doses to be taken as a pre-workout support for better results.

    For those prone to indigestion and heartburn, or who also want to use astaxanthin to counter joint pain and tendon issues, a higher dosage could help. Taking 12 to 16 mg a day will likely suffice.

    Since it’s a fat-soluble carotenoid, astaxanthin is better absorbed when taken along with food like salmon, avocado, or nuts. These contain healthy fats that will serve as carriers for the supplement.

    However, other products blend astaxanthin with ingredients like virgin coconut oil for increased absorption within the dose itself. An example of these is Sports Research’s Triple Strength Astaxanthin, which has a blend of organic coconut oil in its 12 mg softgel capsules.

    Triple Strength Astaxanthin

    Triple Strength Astaxanthin

    Final Verdict

    Studies suggest that astaxanthin may support testosterone production. However, your doctor’s advice must come first before trying it out since the supplement, like any other, may cause some side effects in your particular case. It may also interact with the medications you’re currently taking.

    Not that it’s likely, but still. Better safe than sorry, right?

  • Sustain Alpha Cream: Honest Evidence Review and Stack Placement Relative to Better-Evidenced Options

    Sustain Alpha Cream: Honest Evidence Review and Stack Placement Relative to Better-Evidenced Options

    Product Name:Sustain Alpha by Iconic Formulations

    Review Date: January 2019

    Rating: 5 out of 5

    Things We Liked

    • Natural testosterone booster
    • Ingredients provide a wide variety of health benefits
    • Convenient to use

    Things We Didn’t Like

    • Creams do not give precise doses
    • Few reviews found online

    Summary

    Your body has natural triggers that cause it to produce testosterone. You can optimize these triggers through your diet, nutrition, lifestyle, and exercise.

    Unfortunately, whether you are using synthetic steroids or not, your body will still produce estrogen due to internal and external factors.

    Sustain Alpha provides a natural solution for this by providing resveratrol and benzoflavone that can be quickly absorbed by your body. With it, you can boost your testosterone levels, moderate estrogen levels, and improve overall hormone balance.

    Read all about everything you need to know on how it does this and the other health benefits it can provide.

    Sustain Alpha by Iconic Formulations

    Sustain Alpha by Iconic Formulations

    About The Brand

    Sustain Alpha cream is manufactured by Iconic Formulations. Their products have a focus on improving hormone balance and testosterone levels for fat loss and/or muscle gain. Other products include Neuro DHEA, Icogenin, Toco-9, and Dermacrine.

    Active Ingredients

    Resveratrol

    Also known as 3,5,4’-trihydroxy-trans-stilbene, it is a polyphenol found in high amount in the skin of a grape. The fruit produces it to protect itself from parasites and toxins. Other foods that contain significant amounts of resveratrol include blueberries, cranberries, dark chocolate, Japanese knotweed, peanuts, pistachios, and soy.

    Resveratrol activates a compound in your body known as SIRT1 or Sirtuin 1. This compound is an enzyme that plays a variety of functions in the different interactions happening in the brain. One of these interactions includes the HPG (hypothalamic-pituitary-gonadal) axis, which is responsible for exhibiting sexual characteristics and reproductive functions in the body.

    Without SIRT1, you have lower secretion of Gonadotropin-releasing hormones (GnRH). This causes a drop in your follicle-stimulating hormone (FSH) and luteinizing hormone (LH) levels. If you are familiar with these hormones, you would know that a decrease in these hormones translates to lower testosterone production in your gonads.

    Resveratrol also inhibits the aromatase from interacting with the testosterone in your blood. This prevents the conversion of testosterone into estradiol (the estrogen hormone in men). This does not mean that your body cannot produce the necessary amounts of estrogen hormone. The aromatase inhibiting action of resveratrol is just enough to prevent estradiol from causing a hormone imbalance.

    Aside from that, resveratrol also promotes muscle growth in two ways. First, it increases your body’s response to exercise by building more muscle-building pathways built during recovery. Second, it prevents muscle protein degradation during catabolic metabolism and when the body experiences excessive inflammation.

    It also increases the metabolism of fat and carbohydrates in your body in response to exercise. This causes your body to have a higher metabolic rate during exercise. With increased muscle growth, this increase in metabolic rate extends to while you are at rest.

    In terms of general health, various studies have found resveratrol to be beneficial in the following:

    Benzoflavone

    Also known as alpha-naphthoflavone or 7,8-benzoflavone, it is a synthetic flavonoid created for a variety of purposes. One of which is the inhibition of aromatase in the body.

    As mentioned before, aromatization causes the conversion of serum testosterone into estradiol. Benzoflavone stops this process and has a greater potency compared to aromatase inhibitors such as beta-naphtholflavone, catechin, equol, daidzein, and genistein.

    Benzoflavone also blocks and activates the aryl hydrocarbon receptors since it is an agonist and antagonist of said receptors. The said receptors are responsible for the activation of the body’s response to to stress.

    With benzoflavone, this response is at a more controlled manner. The muscle responds appropriately through stimuli and prompts muscle growth. But, the response does not get to the point of excessive cortisol levels that lead to muscle wasting.

    Effects

    Sustain Alpha provides you a way to naturally increase the testosterone levels of your body. This amount can reach up to a 50 percent increase in your testosterone. This makes it a great alternative from synthetic steroids that can cause infertility and high levels of estrogen.

    Even if you are already on a testosterone replacement therapy, the use of Alpha Sustain can still be of great benefit. Resveratrol and benzoflavone can prevent the inevitable spike of estrogen when the high testosterone levels prompts aromatization.

    This is also the case when one is on their post cycle therapy or quitting the use of anabolic steroids. In this way, they do not have to lose their muscle gains from their steroid cycle.

    Sustain Alpha can also be useful for those who have high body fat or type-2 diabetes. These individuals have higher production of estradiol. The resveratrol and benzoflavone can moderate the higher than normal aromatization that causes increased estrogen.

    Furthermore, its resveratrol content can help in fat loss and increasing insulin sensitivity by improving your metabolism and boosting muscle gain.

    How To Use

    Sustain Alpha requires a clean and dry skin on the area of application. Application size will vary depending on your body weight. The area of application should be free of other transdermal products. For best results, avoid bathing or swimming for, at least, five hours after application.

    The ideal area of application is anywhere between below the chest and above the knees. You can apply it directly on your genitals four to six hours before sexual intercourse if you are looking to enhance sexual function. For best results, it is advised to use the product for seven consecutive days.

    The Verdict

    Sustain Alpha provides your body an easily absorbed way to boost testosterone and control estrogen. If you are looking to optimize your muscle gains or fat loss, it can definitely help you achieve your fitness goals faster. The best part is, unlike synthetic steroids, it is all natural and you are not forcing your body to do something unnatural.

    Things We Liked

    • Natural testosterone booster
    • Ingredients provide a wide variety of health benefits
    • Convenient to use

    Things We Didn’t Like

    • Creams do not give precise doses
    • Few reviews found online