In the past, animals were utilized for their entire bodies, not just the muscle meat. Organs were harvested and eaten, and the bones and necks were used to make broth. In some traditional cultures, organ meats are the most valued part of the animal because of their nutrient density.

Nature’s Multivitamin

Liver is commonly referred to as nature’s multivitamin because of the breadth and concentration of vitamins and minerals it contains. When consuming liver it is important to choose a product that comes from a grass-fed or pasture-raised animal.

Let’s take a closer look at the nutrients you get from liver, and why it’s the healthiest food you aren’t eating.

• Vitamin A: Vitamin A is important for vision, proper cell development in the immune system, and reproductive capabilities.^1,2,3

• B Vitamins: The B vitamins play an important role in the protection of the myelin sheath that covers neurons and helps conduct electrical signals in the body.⁴ B12 deficiency is associated with cognitive dysfunction, and B12 is needed for the production of neurotransmitters and the metabolism of fats and carbohydrates.^5,6,7 B vitamins help to prevent DNA damage, and aid in the production red blood cells. They also act as a coenzyme for reactions that are essential to cellular function.^8,9

• Iron and Copper: These minerals contribute to the formation of red blood cells, and play roles in the structure, function, and reproduction of cells. Iron and copper also support proper thyroid function, which impacts metabolism.^10,11,12

• Phosphorus: Phosphorus is an essential component in our cell membrane structures that impact our bone mineralization, cartilage, and enamel formation. Phosphorus is also crucial for energy metabolism and cell-to-cell communication.^13,14,15

• Magnesium: Magnesium is required for every enzymatic reaction that results in the production of ATP, our main energy currency.¹⁶ Magnesium works with insulin to help maintain glucose homeostasis in the body, and a deficiency of magnesium has been shown to impair insulin function. Insulin dysfunction can lead to metabolic problems such as type 2 diabetes and a greater risk for cardiovascular disease. Magnesium contributes to signaling between cells, and plays a structural role in our bone formation and cell membranes, which control what enters and leaves our cells.^17,18

• Iodine: Iodine is a crucial component of our thyroid hormones (T3 and T4). The thyroid gland regulates normal growth, metabolism, and reproductive capacity.¹⁸ When thyroid function suffers, the metabolism will slow down, resulting in lower body temperature, slower pulse and digestion, and decreased libido.

• Zinc:  Zinc is required for the activity of more than 300 enzymes in the human body. Zinc-dependent enzymes are found in every known class of enzymes, and play a role in the structure of proteins and gene expression.^19,20

• Chromium: Chromium is a mineral thought to be a cofactor that enhances the effects of insulin, and helps with blood sugar regulation. Chromium has also been shown to improve glucose tolerance in people with varying degrees, ranging from mild glucose intolerance to type 2 diabetes.²¹

• Coenzyme Q10: Coenzyme Q10 (CoQ10) is a crucial component for the process in the mitochondria that transforms fatty acids and carbohydrates into our main source of energy, known as ATP.²² CoQ10 acts as an antioxidant for cell membranes and lipoproteins. Lipoproteins transport cholesterol around the body. When lipoproteins become oxidized, there is a greater chance of cardiovascular problems. CoQ10 protects these lipoproteins from getting oxidized.²³

I used to struggle to eat liver, because I wasn’t a fan of the taste. But because I knew the health benefits, it was my mission to find a way to incorporate it into my diet. After trying a ton of different ways of cooking liver that didn’t taste good to me, I found one that did: liver pate.

This liver pate recipe is an unbelievably easy and delicious way to get liver into your diet, even if you’re not a big fan of the taste.

Liver Pate

[Photo courtesy of stu_spivack via Flickr CC BY-SA 2.0]

Prep Time: 7 minutes (assuming you already hard boiled the eggs )
Cook Time: 10-15 minutes depending on how well done you want the liver
Yield: 4-6 servings (depends on how big of a cracker you use!)

Ingredients:

• ¾-1lb pasture raised chicken livers
• ½ medium onion
• 4 garlic cloves
• 1 Tablespoon grass-fed butter
• 1 Tablespoon coconut oil
• 2 hardboiled eggs
• Salt and pepper
• Mustard (optional)

Method:

1. Melt 1 tablespoon of butter in a sauté pan over medium heat. Meanwhile, mince the garlic and ½ of the onion.
2. Once the butter is melted, add the minced onions and garlic to the pan with salt and pepper. Cook until the onions and garlic are translucent.
3. Place the chicken livers on top of the onions and garlic in one even layer and cook for 3-4 minutes.
4. Flip the chicken livers and cook an additional 2-3 minutes.
5. Remove the pan from the stove and allow to cool for 3 minutes before adding the mixture to the food processor.
6. Add 2 hardboiled eggs, 1 tablespoon coconut oil, mustard (optional), and a few shakes of salt and pepper.
7. Process until smooth, adjusting salt and pepper to taste.
8. Put the liver pate in a container and place in the fridge to harden a bit before serving. The pate is delicious served with plantain chips. Bon Appetit!

Note: If you don’t have a food processor, put the ingredients in a mixing bowl and use a hand blender to mix everything together. The consistency will be less smooth, but it will taste just as delicious.

Don’t forget to use the bones:

Flu-Buster Bone Broth for a Stronger Immune System

References:

1. Rando, Robert R. “The chemistry of vitamin A and vision,” Angewandte Chemie International Edition in English 29(1990):461-480.

2. Ross, A. Catharine, Qiuyan Chen, and Yifan Ma, “Vitamin A and retinoic acid in the regulation of B-cell development and antibody production,” Vitamins and hormones 86(2011):103.

3. Clagett-Dame, Margaret, and Danielle Knutson, “Vitamin A in reproduction and development,” Nutrients 3(2011):385-428.

4. Scalabrino, G, “The multi-faceted basis of vitamin B 12 (cobalamin) neurotrophism in adult central nervous system: lessons learned from its deficiency,” Progress in neurobiology 88(2009):203-220.

5. Smith, A. David, and Helga Refsum, “Vitamin B-12 and cognition in the elderly,” The American journal of clinical nutrition 89(2009):707S-711S.

6. Bourre, J. M. “The role of nutritional factors on the structure and function of the brain: an update on dietary requirements,” Revue neurologique 160(2004):767-792.

7. Huskisson, E., S. Maggini, and M. Ruf. “The role of vitamins and minerals in energy metabolism and well-being,” Journal of international medical research 35(2007):277-289.

8. Ames, Bruce N. “Micronutrient deficiencies: A major cause of DNA damage,” Annals of the New York Academy of Sciences 889(1999):87-106.

9. Depeint, Flore, W. Robert Bruce, Nandita Shangari, Rhea Mehta, and Peter J. O’Brien. “Mitochondrial function and toxicity: role of B vitamins on the one-carbon transfer pathways,” Chemico-biological interactions 163(2006):113-132.

10. Schultze, M. O., C. A. Elvehjem, and E. B. Hart. “Further studies on the availability of copper from various sources as a supplement to iron in hemoglobin formation,” Journal of Biological Chemistry 115(1936):453-457.

11. Zheng, Yang, Xiao-Kun Li, Yuehui Wang, and Lu Cai. “The role of zinc, copper and iron in the pathogenesis of diabetes and diabetic complications: therapeutic effects by chelators,” Hemoglobin 32(2008):135-145.

12. Arthur, J.R. and Beckett, G.J., “Thyroid function,” British medical bulletin 55(1999):658-668.

13. Singer, S. Jonathan, and Garth L. Nicolson. “The fluid mosaic model of the structure of cell membranes.” Science 175(1972):720-731.

14. Heaney, Robert P. “Phosphorus nutrition and the treatment of osteoporosis,” Mayo Clinic Proceedings 79 (2004)91-97.

15. Boyer, Paul D. “The ATP synthase-a splendid molecular machine,” Annual review of biochemistry 66(1997):717-749.

16. Reinhart, Richard A. “Magnesium metabolism: a review with special reference to the relationship between intracellular content and serum levels,”Archives of internal medicine 148(1988):2415-2420.

17. Paolisso, G., André Scheen, F. d’Onofrio, and Pierre Lefebvre. “Magnesium and glucose homeostasis,” Diabetologia 33(1990): 511-514.

18. Laurberg P. Iodine. In: Ross AC, Caballero B, Cousins RJ, Tucker KL, Ziegler TR, eds. Modern Nutrition in Health and Disease. 11th ed: Lippincott Williams & Wilkins; 2014:217-224.

19. McCall, Keith A., Chih-chin Huang, and Carol A. Fierke. “Function and mechanism of zinc metalloenzymes,” The Journal of nutrition 130(2000):1437S-1446S.

20. Trumbo, Paula, Allison A. Yates, Sandra Schlicker, and Mary Poos. “Dietary reference intakes: vitamin A, vitamin K, arsenic, boron, chromium, copper, iodine, iron, manganese, molybdenum, nickel, silicon, vanadium, and zinc,” Journal of the American Dietetic Association 101(2001): 442.

21. Anderson, Richard A. “Chromium, glucose intolerance and diabetes.” Journal of the American College of Nutrition 17(1998):548-555.

22. Crane, Frederick L. “Biochemical functions of coenzyme Q10,” Journal of the American College of Nutrition 20(2001):591-598.

23. Littarru, Gian Paolo, and Luca Tiano. “Bioenergetic and antioxidant properties of coenzyme Q10: recent developments,” Molecular biotechnology 37(2007):31-37.

The post The Healthiest Food You Aren’t Eating: Liver Pate appeared first on Breaking Muscle.

Testosterone is the main male sex hormone, and it belongs to a group of other male sex hormones known as androgens, which include dihydrotestosterone (DHT) and dehydroepiandrosterone (DHEA). Men and women both produce testosterone and DHEA, but men make about ten times more testosterone than women.

Why Low Testosterone Matters

Low testosterone has a negative impact on just about every major system in the male body, including insulin resistance,¹ obesity,² shorter life,³ and cardiovascular disease.⁴ Some of the symptoms of low testosterone are: low sex drive, hard time getting and keeping an erection, hair loss, fatigue, trouble with memory, loss of muscle mass and difficulty gaining muscle, decreased bone density, increase in body fat, and difficult time losing it.

The signs and symptoms of low testosterone are not immediate, and can take time to build up. This is why the symptoms of low testosterone can be easily ignored for months, or even years. The sad part is that most men will wait until they have developed some of the severe signs and symptoms, typically associated with libido and erectile dysfunction,⁵ before taking action to improve testosterone.

Beyond these symptoms, having lower testosterone has been linked to: heart disease,⁶ greater risk of depression,⁷ cognitive problems,⁸ metabolic disorders,⁹ diabetes,¹⁰ and osteoporosis.¹¹

Lifting heavy things isn’t the only way to increase testosterone.

Your Testosterone Nutrition Plan

Increasing testosterone naturally requires a full lifestyle overhaul, impacting everything from sleep habits, to stress management, and diet. Today I will focus on nutrition. Nutrition plays a pivotal part in your ability to make testosterone, because it supplies the raw materials your body will use to make the hormone.

Here are some simple nutrition habits you can adopt to naturally increase your testosterone production.

1. Eat More Cruciferous Vegetables

Why: We want to keep testosterone and estrogen in a certain balance. When that balance heavily favors estrogen in men, it is a sign that testosterone is being aromatized (converted) into estrogen, which is not good.

How: Eat cruciferous vegetables such as Brussels sprouts, radishes, kale, watercress, bok choy, broccoli, and cauliflower. When these foods are ingested, they release a phytochemical that helps the body with estrogen metabolism¹¹ and clearance.

2. Consume More Zinc

Why: In one study,¹² dietary zinc restriction was associated with a significant decrease in serum testosterone in otherwise healthy men. Zinc is an aromatase inhibitor, which blocks the estrogen receptor site. We are looking to optimize the ratio of testosterone to estrogen and zinc to make sure testosterone isn’t converted to estrogen.

How: Some of the best sources of zinc are oysters, beef, lamb, shellfish, crab, clams, lobster, mussels, pumpkin seeds, squash seeds, spinach, and cashews. Jarrow Formulas and Now Foods both sell high-quality zinc supplements.

3. Consume Selenium-Rich Foods

Why: Aside from being an essential trace mineral that people rarely get in their diet, selenium is essential for male fertility¹³ and plays a crucial role in the production of testosterone. Both zinc and selenium have been correlated to male fertility and testosterone levels in men.

How: Brazil nuts, liver, crab, and other shellfish are good sources of selenium. Most high-quality multivitamins should contain enough selenium to meet the needs of a man who is looking to increase testosterone through nutrient optimization.

4. Consume Foods Rich in Omega-3s

Why: Inflammation and stress are invariably linked in the body, and make each other worse. In times of chronic inflammation, stress will also be heightened. When the body can’t keep up with the production of the stress hormone cortisol, your body will sacrifice other hormones to support your stress response, known as the pregnenolone steal, and the precursors that would become testosterone and estrogen are used to make cortisol instead.¹⁴

Omega-3 fatty acids are a powerful anti-inflammatory, and have shown to lower stress in the body.¹⁵ Lower stress and inflammation leads to less pregnenolone steal, and allows for greater testosterone production.

How: Common foods that have omega-3 fatty acids that are easily absorbed are sardines, walnuts, salmon, and mackerel. While there are some foods that contain large amounts of omega-3 fatty acids like flax and chia seeds, their conversion rate into the beneficial EPA and DHA are very poor, around 1-5%,¹⁶ where the other sources listed above are more easily digested and used in the body. You can always use a supplemental form of omega-3 fatty acids. I recommend Barleans, Nordic Naturals, or Carlson Labs brands.

5. Optimize Vitamin D3 Levels

Why: Higher vitamin D3 status in men is associated with greater levels of testosterone. When men are deficient in vitamin D3, supplementation has been shown to increase testosterone levels.¹⁷ It also works to regulate the aromatase enzyme,¹⁸ which converts testosterone to estrogen.

How: Vitamin D3 is the bio-available form that our body can use. Avoid the fortified vitamin D2 in most foods, which doesn’t provide the same benefits as D3. Because the bioavailable form of D3 is difficult to get from foods, I recommend spending as much time in the sunshine as possible, and use a supplement to top levels off.

Continue for More of the Testosterone Nutrition Plan

6. Eat Saturated and Monounsaturated Fats

Why: You want to focus on the monounsaturated, saturated, and polyunsaturated omega-3 fats because polyunsaturated omega-6 fats in large amounts promote inflammation in the body. As we discussed above, inflammation and stress are both killers of your testosterone production.

How: Consume a healthy amount of dietary fat from sources such as organic coconut oil, pastured eggs, pasture-raised meats, avocados, grass-fed butter, wild-caught fish, olive oil, and nuts. These healthy sources of fats are the raw materials for your testosterone.

7. Reduce Alcohol Consumption

Why: Don’t worry, I’m not saying to never drink alcohol again. However, alcohol has the ability to increase estrogen in your body and inhibit testosterone metabolism in the liver.¹⁹ Alcohol negatively impacts liver function, in turn the reducing the ability to remove used estrogen from the body. This causes excess estrogen to recirculate and build up in the body, negatively impacting the testosterone-to-estrogen ratio.

How: Trade in a few of your vodka and club sodas for just a club soda and lime. Your friends won’t know the difference. Call me old fashioned, but when you do choose to drink alcohol, cap it at 2-3 drinks for the night, and limit your weekly intake to 1-2 days per week.

8. Avoid Low-Carb or Low-Fat Diets

Why: When someone goes on a low-carbohydrate diet for too long, it can decrease testosterone production.²⁰ Conversely, low-fat diets are detrimental to testosterone production as well.²¹ Carbohydrates help lower the stress hormone cortisol and support the metabolism and thyroid. Carbohydrates provide glucose and is necessary to convert the inactive thyroid hormone T4 into the active hormone T3 which regulates the metabolism.

How: Include more fats and cholesterol in your diet, since these are the raw material for testosterone are required to transport and absorb the fat-soluble vitamins A,D, E, and K. These healthy fats could come from avocado, salmon, coconut milk or oil, olive oil, or full-fat dairy if you tolerate it. Recommended carbohydrates are spaghetti squash, sweet potatoes, white potatoes, plantains, acorn, squash, beets, parsnips, winter squash, cassava, taro root, yams, white rice, and gluten-free oats. Avoid empty carbs like bread, pasta, cookies, granola bars, and pastries.

Nutrition plays an integral role in male hormones.

9. Eat Enough Calories

Why: Losing body fat does help men raise their testosterone levels, but chronically undereating to lose fat leads to stress that significantly reduces testosterone levels. Prolonged caloric restriction reduces total and free testosterone and increases sex hormone binding globulin, which prevents testosterone from binding to receptors.

How: Plan ahead so that you always have quality food at your fingertips. Snacks like mixed nuts, fruit, quality beef jerky, or homemade trail mix are easy to grab in case of a hunger pang. Pick one day a week for meal prep and cook 2-3 sources of protein like steak, eggs, and salmon. Roast up a ton of veggies and a bake 3-5 sweet potatoes and you should be set for the week. Women should not consume less than 1,800 calories and men 2,200 calories for extended periods of time.

10. Eat Cholesterol-Rich Foods

Why: Cholesterol is made by every cell in your body because of its grave importance to overall health, and the body’s demand for it. Where we had it wrong for so long is the assumption that dietary cholesterol and blood cholesterol levels are linked and contribute to heart disease. But this isn’t the case for the majority of the population. We need cholesterol for testosterone production, but also as precursor for other steroid/stress hormones, cell membrane health, and to produce bile so you can breakdown and absorb dietary fats. While there are hyper-responders whose cholesterol levels are raised by consuming it, their elevated LDL is accompanied by a raise in HDL keeping their ratio in balance, and their risk low.

How: Higher levels of HDL are associated with higher levels of testosterone,²² which means eggs and bacon are back on the menu, along with other sources such as beef, chicken and beef liver, butter, shrimp, sardines, and heavy cream.

11. Don’t Overdo the Protein

Why: Consuming adequate protein helps with both losing fat and rebuilding muscle, but if the goal is to increase testosterone, focus on fats and carbohydrates. A study²³ that compared how a high-protein versus a high-carbohydrate diet impacted testosterone and estrogen found that the high-protein diet negatively impacted the metabolic pathway for testosterone and increased the pathway for estrogen. Other studies show²⁴ that a higher-carbohydrate diet leads to lower levels of cortisol and an equal reduction in sex hormone binding globulin compared to the high-protein diet. By lowering your cortisol levels, you allow the environment to produce adequate testosterone in the body.

How: Aim to consume .82-1g of protein per pound of bodyweight to not only help with muscle growth and repair, but also to support healthy testosterone levels.

Create New Habits

Don’t try to adopt all these dietary habits at once. That’s a recipe for feeling overwhelmed and giving up too soon. Instead, pick 2-3 of these nutrition strategies and implement them for 3-4 days a week. Once they don’t require a lot of conscious thought, move them to 7 days a week and then adopt another 2-3 habits until you have a nutrition plan focused on maximizing your testosterone. The last step is to enjoy the benefits of increased testosterone, and have an awesome life.

More Information on Testosterone:

• What Male Athletes Need to Know About Testosterone
• Winners Have More Testosterone
• Is Coffee Good or Bad for Your Testosterone?
• New on Breaking Muscle Today

References:

1. Nelly Pitteloud, Megan Hardin, Andrew A. Dwyer, Elena Valassi, Maria Yialamas, Dariush Elahi, and Frances J. Hayes, “Increasing Insulin Resistance Is Associated with a Decrease in Leydig Cell Testosterone Secretion in Men,” The Journal of Clinical Endocrinology & Metabolism 90 (2005): 2636-641.

2. Michael Zitzmann, “Testosterone Deficiency, Insulin Resistance and the Metabolic Syndrome,” Nature Reviews Endocrinology 5 (2009): 673-81.

3. Gail A. Laughlin, Elizabeth Barrett-Connor, and Jaclyn Bergstrom, “Low Serum Testosterone and Mortality in Older Men,” The Journal of Clinical Endocrinology & Metabolism 93 (2008): 68-75.

4. Zoë Hyde, Paul E. Norman, Leon Flicker, Graeme J. Hankey, Osvaldo P. Almeida, Kieran A. Mccaul, S. A. Paul Chubb, and Bu B. Yeap, “Low Free Testosterone Predicts Mortality from Cardiovascular Disease But Not Other Causes: The Health in Men Study,” The Journal of Clinical Endocrinology & Metabolism 97(2012): 179-89.

5. Akira Tsujimura, “The Relationship between Testosterone Deficiency and Men’s Health,” The World Journal of Men’s Health 31(2013): 126.

6. Joanne E. Nettleship, Richard D. Jones, Kevin S. Channer, and T. Hugh Jones, “Testosterone and Coronary Artery Disease,” Frontiers of Hormone Research Advances in the Management of Testosterone Deficiency (2008):91-107.

7. Beauchet, O, “Testosterone and Cognitive Function: Current Clinical Evidence of a Relationship,” European Journal of Endocrinology 155(2006): 773-81.

8. Wang, C., G. Jackson, T. H. Jones, A. M. Matsumoto, A. Nehra, M. A. Perelman, R. S. Swerdloff, A. Traish, M. Zitzmann, and G. Cunningham, “Low Testosterone Associated With Obesity and the Metabolic Syndrome Contributes to Sexual Dysfunction and Cardiovascular Disease Risk in Men With Type 2 Diabetes,” Diabetes Care 34(2011): 1669-675.

9. Farid Saad, “The Role of Testosterone in Type 2 Diabetes and Metabolic Syndrome in Men,” Arquivos Brasileiros De Endocrinologia & Metabologia Arq Bras Endocrinol Metab 53(2009): 901-07.

10. Francis, “The Effects of Testosterone on Osteoporosis in Men,” Clinical Endocrinology 50(1999): 411-14.

11. Michael A. Zeligs, “Diet and Estrogen Status: The Cruciferous Connection,” Journal of Medicinal Food 1(2009): 67-82.

12. Prasad, Ananda S., Chris S. Mantzoros, Frances W.j. Beck, Joseph W. Hess, and George J. Brewer, “Zinc Status and Serum Testosterone Levels of Healthy Adults,” Nutrition 12(1996): 344-48.

13. Oluboyo, A. O., R. U. Adijeh, C. C. Onyenekwe, B. O. Oluboyo, T. C. Mbaeri, C. N. Odiegwu, G. O. Chukwuma, and U. F. Onwuasoanya, “Relationship between serum levels of testosterone, zinc and selenium in infertile males attending fertility clinic in Nnewi, south east Nigeria,” African Journal of Medicine and Medical Sciences 41(2012): 51-54.

14. Anderson, D, “Assessment and nutraceutical management of stress-induced adrenal dysfunction,” Integrative Medicine 7, no. 5 (2008): 18-25.

15. Bradbury, Joanne, Stephen P. Myers, and Chris Oliver, “An adaptogenic role for omega-3 fatty acids in stress; a randomised placebo controlled double blind intervention study,” Nutrition Journal 3 (2004):1

16. Anderson, Breanne M., and David Wl Ma, “Are All N-3 Polyunsaturated Fatty Acids Created Equal?” Lipids in Health and Disease 8(2009): 33.

17. Wehr, Elisabeth, Stefan Pilz, Bernhard O. Boehm, W. März, and Barbara Obermayer?Pietsch, “Association of vitamin D status with serum androgen levels in men,” Clinical endocrinology 73 (2010): 243-248.

18. Kinuta, Keiko, Hiroyuki Tanaka, Tadashi Moriwake, Kunihiko Aya, Shigeaki Kato, and Yoshiki Seino, “Vitamin D Is an Important Factor in Estrogen Biosynthesis of Both Female and Male Gonads 1,” Endocrinology 141(2000): 1317-1324.

19. Rubin, Emanuel, Ch S. Lieber, Kurt Altman, Gary G. Gordon, and A. Louis Southren, “Prolonged ethanol consumption increases testosterone metabolism in the liver,” Science 191(1976): 563-564.

20. Anderson, Karl E., William Rosner, M. S. Khan, Maria I. New, Songya Pang, Paul S. Wissel, and Attallah Kappas. “Diet-hormone interactions: protein/carbohydrate ratio alters reciprocally the plasma levels of testosterone and cortisol and their respective binding globulins in man,” Life sciences 40, no. 18 (1987): 1761-1768.

21. Wang, Christina, Don H. Catlin, Borislav Starcevic, David Heber, Christie Ambler, Nancy Berman, Geraldine Lucas et al, “Low-fat high-fiber diet decreased serum and urine androgens in men,” The Journal of Clinical Endocrinology & Metabolism 90(2005): 3550-3559.

22. Freedman, David S., Thomas R. O’Brien, W. Dana Flanders, Frank DeStefano, and Joseph J. Barboriak, “Relation of serum testosterone levels to high density lipoprotein cholesterol and other characteristics in men,” Arteriosclerosis, Thrombosis, and Vascular Biology 11(1991): 307-315.

23. Kappas, Attallah, Karl E. Anderson, Allan H. Conney, Eugene J. Pantuck, Jack Fishman, and H. Leon Bradlow, “Nutrition-endocrine interactions: induction of reciprocal changes in the delta 4-5 alpha-reduction of testosterone and the cytochrome P-450-dependent oxidation of estradiol by dietary macronutrients in man,” Proceedings of the National Academy of Sciences 80 (1983): 7646-7649.

24. Anderson, Karl E., William Rosner, M. S. Khan, Maria I. New, Songya Pang, Paul S. Wissel, and Attallah Kappas, “Diet-hormone interactions: protein/carbohydrate ratio alters reciprocally the plasma levels of testosterone and cortisol and their respective binding globulins in man,” Life sciences 40(1987): 1761-1768.

Photo 1 courtesy of Jorge Huerta Photography.

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