As a man, testosterone levels are a major driving force in your overall quality of life. Maintaining testosterone levels above a particular range (>650 ng/dL) is a signal that your body is lean and muscular, and that you’re getting adequate amounts of the required vitamins and minerals through your diet.

In other words, your T level is a solid biomarker for overall health. The problem is, modern society has developed in a way that has led to a complete downshift in our hormones. From the processed foods we eat to the plastics and chemicals in our products, everything around us is robbing us of our natural testosterone production.

Testosterone levels in American men have been steadily declining over the past few decades. Supplement companies are well aware of this downward trend, and are marketing the solution in the form of testosterone booster supplements that are “scientifically proven to work.” I put that in quotations because in many cases, the ingredients are only scientifically proven to work in animal and test-tube studies. The same effects often don’t carry on to affect us humans in the same way.

In this article, I will cut through the nonsense and get right down to the vitamins, minerals, and herbs that are actually proven in human research to have a positive influence on testosterone.

Proven Testosterone-Boosting Vitamins and Minerals: Vitamin D

Vitamin D is essential for human survival. It regulates over 1,000 bodily functions and is associated with a range of health benefits, including increased immunity, stronger bones, and sharper mental acuity.

Vitamin D is also directly correlated with testosterone levels. Men with sufficient vitamin D levels have been shown to have significantly higher testosterone levels than men with insufficient amounts of the vitamin.¹In one study, men supplementing with a daily dose of 3332IU of vitamin D for one year had 25% higher testosterone levels compared to the placebo group.²

The sun provides a major source of vitamin D, but we just don’t spend enough time outdoors anymore. As a result, a global trend of vitamin D deficiency has emerged. According to the British Medical Journal, vitamin D deficiency is the most common nutritional deficiency worldwide, in both children and adults. If most of your time is spent indoors, make it a point to supplement with vitamin D.

Proven Testosterone-Boosting Vitamins and Minerals: Zinc

Zinc is a metal that is required by our bodies in trace amounts to ensure proper development and growth. It is naturally present in foods such as meat, eggs, legumes, and shellfish. Zinc is lost through sweat, which makes it a very important mineral for athletes.

In one study, elite athletes given 3mg of zinc per kg of bodyweight had significantly higher testosterone levels compared to placebo.³ The same effect was found in sedentary men exercising on a stationary bike.⁴

Keep in mind, though, that the increase in your testosterone levels only occurs if you are deficient in zinc, to begin with. If you’re already getting enough zinc through your diet, then increasing your levels even further through supplementation will not have a significant impact on your T.

Proven Testosterone-Boosting Vitamins and Minerals: Magnesium

Magnesium is another mineral that has been shown to have a direct relationship with testosterone levels in men. In one study, subjects practicing martial arts were given 10mg of magnesium per kg of body weight. After four weeks of daily supplementation, they had significantly higher testosterone levels.⁵ The same effect was also seen in the sedentary control group, but it was not as pronounced.

As with vitamin D, magnesium deficiencies are extremely common in the western world. One study estimated that 48% of the US population had sub-optimal magnesium levels.⁶ Like zinc, magnesium will only increase your testosterone levels to the extent that you are currently deficient in it.

Potential Testosterone Boosting Herbs: Ashwagandha

Ashwagandha is an herb from Ayurveda, a branch of ancient Indian herbal medicine, that has traditionally been used to enhance aspects of male health. In Sanskrit, ashwagandha translates to “smell of horse,” implying that ingestion of the herb confers the strength and virility of a stallion. But traditional beliefs aside, ashwagandha has been shown in clinical human research to have a positive interaction with testosterone.

Ashwagandha is an adaptogenic herb. This means that it’s effective at reducing the physical and chemical effects of stress. Studies have shown that supplementing with ashwagandha significantly lowers cortisol levels.^{7, 8} Cortisol is the hormone your body releases in response to stress. It is derived from the same raw material as testosterone and holds an inverse relationship with T, i.e. lower cortisol = higher testosterone.

Ashwagandha supplementation has also been shown to be an extremely effective testosterone booster in infertile men.^{9, 10, 11} In another study, untrained men put on a resistance-training program and given ashwagandha saw significantly greater increases in muscle size, testosterone levels, and muscle recovery compared to placebo.¹²

Ashwagandha is an all-round super herb and one of the only proven herbal testosterone boosters.

Potential Testosterone Boosting Herbs: Tongkat Ali

Tongkat Ali is a Malaysian herb that has traditionally been prescribed as an aphrodisiac. In one study, subjects supplementing with 200mg of Tongkat Ali daily for one month increased testosterone levels by 46%.¹³ But an important point to note is that the subjects in this study had very low testosterone levels to begin with. In another study, chronically stressed subjects receiving a daily dose of Tongkat Ali for one month experienced a 37% increase in testosterone levels.¹⁴

Although the studies above show Tongkat Ali supplementation to have a positive influence on testosterone, it’s important to note that the subjects were either stressed or had very low testosterone levels to begin with. If you’re otherwise healthy and don’t meet either of these conditions, then it’s unlikely that Tongkat Ali supplementation will impact your T in the same way.

Potential Testosterone Boosting Herbs: Mucuna Pruriens

Mucuna Pruriens is a bean that has traditionally been used to treat Parkinson’s disease. Today, it is a popular ingredient in many testosterone supplements. Studies have shown Mucuna Pruriens supplementation to have a significant impact on testosterone levels in infertile men.^{15, 16} Whether this effect carries on in otherwise healthy men still remains to be seen.

After reviewing dozens of testosterone boosters, a pattern seems to emerge. The most popular ingredients are the ones that have no research supporting their effectiveness. The following three ingredients are amongst the most commonly found in testosterone boosters that are proven not to work.

Ingredients Proven Not to Work: Tribulus Terrestris

Tribulus is perhaps the most popular ingredient in testosterone supplements. Multiple studies have shown that supplementing with Tribulus has no impact on testosterone levels,¹⁷ muscular strength,¹⁸ or body composition.¹⁹

Ingredients Proven Not to Work: D-Aspartic Acid

D-AA is another very popular ingredient present in many of the best-selling testosterone boosters on the market.

The first study observing the effect of D-AA on testosterone revealed that supplementation increased T levels by 42% in as little as 12 days of use.²⁰ Then, another study came out showing that D-AA supplementation over 28 days had no impact on testosterone levels.²¹

After that, a third study came out showing that high doses of D-AA supplementation actually decreased testosterone levels.²²

D-AA shines the light on why we should not always go with what the early research says. The most important thing is to observe the context before jumping to any conclusions, including the time period of the study, trial design, number of subjects, etc.

The bottom line is that D-AA increases T-levels only in the short-term (within two weeks of use). Although this effect may remain in infertile men, in men with otherwise normal T, levels return to baseline within 28 days.

Ingredients Proven Not to Work: Fenugreek

Fenugreek is an herb from India that has traditionally been prescribed as an aphrodisiac. Today, it is a popular ingredient in many of the best-selling testosterone supplements.

In the first study observing its interaction with testosterone, 30 resistance-trained men were given 500mg of placebo or fenugreek. After two months of use, the fenugreek group had higher T-levels and lower body fat.²³ This study shows promising results, but the fact is that it’s the only study that has done so.

Two other studies have found that fenugreek boosts libido²⁴ without having any effect on testosterone levels.²⁵ More evidence than not shows fenugreek to have no impact on testosterone levels.

Why Include Stuff That Doesn’t Work?

If research has found no significant interaction between tribulus, Fenugreek, and D-AA supplementation on testosterone levels, why do companies continue to add them to their products? Because these three ingredients are potent libido boosters, i.e. they increase sex drive without having any effect on testosterone.

A large number of men looking to increase testosterone levels are in the market with the intention of boosting their sex drive. As far as that’s concerned, these three ingredients might do the trick.

Higher T does translate to an increased sex drive, but the inverse is not necessarily true. Increased sex drive does not always result from increased testosterone.

Your Endocrine System Is Complex

If you’re trying to increase testosterone levels, know that your endocrine system is way too complex to be fixed with a simple pill. What you really need to do is make changes in your lifestyle.

What it really comes down to is this:

1. Get in the range of sub-15% body fat. Excess body fat produces an enzyme that converts testosterone into estrogen.
2. Ensure that you’re eating a varied diet that provides your body with the essential macro and micronutrients.
3. Lift weights and get stronger.
4. Sleep for seven to nine hours every single night.
5. Manage your stress.

An imbalance in these five areas is what largely contributes to decreased testosterone levels. Fixing them will have the opposite effect, increasing testosterone levels naturally.

Testosterone replacement therapy is another option to increase testosterone levels. But TRT should only be considered if you have a condition that’s holding your body back from producing testosterone, e.g. a prostate condition or brain tumor.

Do Testosterone Boosters Work or Not?

I’m a firm believer that supplements should only be used for what they’re made: to supplement your diet and lifestyle. Many men approach supplements as the end-all-be-all, but we all know that if it’s too good to be true, it usually is.

This is not to say that supplements don’t work. Some of the ingredients outlined above have scientific evidence supporting a positive influence on testosterone. Still, your major focus should be on making the simple diet and lifestyle changes that will allow your body to function more optimally. After that point, you can begin adding in supplements to enhance your results.

References:

1. 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, no. 2 (2010): 243-248.

2. Pilz, S., S. Frisch, H. Koertke, J. Kuhn, J. Dreier, B. Obermayer-Pietsch, E. Wehr, and A. Zittermann. “Effect of vitamin D supplementation on testosterone levels in men.” Hormone and Metabolic Research 43, no. 03 (2011): 223-225.

3. Kilic, Mehmet, Abdulkerim Kasim Baltaci, Mehmet Gunay, Hakki Gökbel, Nilsel Okudan, and Ibrahim Cicioglu. “The effect of exhaustion exercise on thyroid hormones and testosterone levels of elite athletes receiving oral zinc.” Neuro Endocrinology Letters 27, no. 1-2 (2005): 247-252.

4. Kilic, Mehmet. “Effect of fatiguing bicycle exercise on thyroid hormone and testosterone levels in sedentary males supplemented with oral zinc.” Neuro Endocrinology Letters 28, no. 5 (2007): 681-685.

5. Cinar, Vedat, Yahya Polat, Abdulkerim Kasim Baltaci, and Rasim Mogulkoc. “Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion.” Biological Trace Element Research 140, no. 1 (2011): 18-23.

6. Rosanoff, Andrea, Connie M. Weaver, and Robert K. Rude. “Suboptimal magnesium status in the United States: are the health consequences underestimated?” Nutrition Reviews 70, no. 3 (2012): 153-164.

7. Chandrasekhar, K., Jyoti Kapoor, and Sridhar Anishetty. “A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults.” Indian Journal of Psychological Medicine 34, no. 3 (2012): 255.

8. Auddy, Biswajit, Jayaram Hazra, Achintya Mitra, Bruce Abedon, and Shibnath Ghosal. “A Standardized Withania Somnifera Extract Significantly Reduces Stress-Related Parameters in Chronically Stressed Humans: A Double-Blind, Randomized, Placebo-Controlled Study.” Journal of the American Nutraceutical Association 11, no. 1, 2008.

9. Gupta, Ashish, Abbas Ali Mahdi, Kamla Kant Shukla, Mohammad Kaleem Ahmad, Navneeta Bansal, Pushplata Sankhwar, and Satya Narain Sankhwar. “Efficacy of Withania somnifera on seminal plasma metabolites of infertile males: a proton NMR study at 800MHz.” Journal of Ethnopharmacology 149, no. 1 (2013): 208-214.

10. Mahdi, Abbas Ali, Kamla Kant Shukla, Mohammad Kaleem Ahmad, Singh Rajender, Satya Narain Shankhwar, Vishwajeet Singh, and Deepansh Dalela. “Withania somnifera improves semen quality in stress-related male fertility.” Evidence-Based Complementary and Alternative Medicine 2011 (2011).

11. Ahmad, Mohammad Kaleem, Abbas Ali Mahdi, Kamla Kant Shukla, Najmul Islam, Singh Rajender, Dama Madhukar, Satya Narain Shankhwar, and Sohail Ahmad. “Withania somnifera improves semen quality by regulating reproductive hormone levels and oxidative stress in seminal plasma of infertile males.” Fertility and Sterility 94, no. 3 (2010): 989-996.

12. Wankhede, Sachin, Deepak Langade, Kedar Joshi, Shymal R. Sinha, and Sauvik Bhattacharyya. “Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial.” Journal of the International Society of Sports Nutrition 12, no. 1 (2015): 43.

13. Tambi, M. I. B. M., M. K. Imran, and R. R. Henkel. “Standardised water?soluble extract of Eurycoma longifolia, Tongkat ali, as testosterone booster for managing men with late?onset hypogonadism?.” Andrologia 44, no. s1 (2012): 226-230.

14. Talbott, Shawn M., Julie A. Talbott, Annie George, and Mike Pugh. “Effect of Tongkat Ali on stress hormones and psychological mood state in moderately stressed subjects.” Journal of the International Society of Sports Nutrition 10, no. 1 (2013): 28.

15. Shukla, Kamla Kant, Abbas Ali Mahdi, Mohammad Kaleem Ahmad, Satya Narain Shankhwar, Singh Rajender, and Shyam Pyari Jaiswar. “Mucuna pruriens improves male fertility by its action on the hypothalamus–pituitary–gonadal axis.” Fertility and sterility 92, no. 6 (2009): 1934-1940.

16. Gupta, Ashish, Abbas Ali Mahdi, Mohammad Kaleem Ahmad, Kamla Kant Shukla, Navneeta Bansal, Shyam Pyari Jaiswer, and Satya Narain Shankhwar. “A proton NMR study of the effect of Mucuna pruriens on seminal plasma metabolites of infertile males.” Journal of Pharmaceutical and Biomedical Analysis 55, no. 5 (2011): 1060-1066.

17. Neychev, Vladimir Kostadinov, and Vanyo Ivano Mitev. “The aphrodisiac herb Tribulus terrestris does not influence the androgen production in young men.” Journal of Ethnopharmacology 101, no. 1 (2005): 319-323.

18. Rogerson, Shane, Christopher J. Riches, Carl Jennings, and Robert P. Weatherby. “The effect of five weeks of Tribulus terrestris supplementation on muscle strength and body composition during preseason training in elite rugby league players.” Journal of Strength and Conditioning Research 21, no. 2 (2007): 348.

19. Antonio, Jose, John Uelmen, Ramsey Rodriguez, and Conrad Earnest. “The effects of Tribulus terrestris on body composition and exercise performance in resistance-trained males.” International Journal of Sport Nutrition and Exercise Metabolism 10, no. 2 (2000): 208-215.

20. Topo, Enza, Andrea Soricelli, Antimo D’Aniello, Salvatore Ronsini, and Gemma D’Aniello. “The role and molecular mechanism of D-aspartic acid in the release and synthesis of LH and testosterone in humans and rats.” Reproductive Biology and Endocrinology 7, no. 1 (2009): 120.

21. Willoughby, Darryn S., and Brian Leutholtz. “d-Aspartic acid supplementation combined with 28 days of heavy resistance training has no effect on body composition, muscle strength, and serum hormones associated with the hypothalamo-pituitary-gonadal axis in resistance-trained men.” Nutrition research 33, no. 10 (2013): 803-810.

22. Melville, Geoffrey W., Jason C. Siegler, and Paul WM Marshall. “Three and six grams supplementation of d-aspartic acid in resistance trained men.” Journal of the International Society of Sports Nutrition 12, no. 1 (2015): 15.

23. Wilborn, Colin, Lem Taylor, Chris Poole, Cliffa Foster, Darryn Willoughby, and Richard Kreider. “Effects of a purported aromatase and 5 α-reductase inhibitor on hormone profiles in college-age men.” International Journal of Sport Nutrition and Exercise Metabolism 20, no. 6 (2010): 457-465.

24. Steels, Elizabeth, Amanda Rao, and Luis Vitetta. “Physiological Aspects of Male Libido Enhanced by Standardized Trigonella foenum?graecum Extract and Mineral Formulation.” Phytotherapy Research 25, no. 9 (2011): 1294-1300.

25. Bushey, Brandon, Lem W. Taylor, Colin W. Wilborn, Chris Poole, Cliffa A. Foster, Bill Campbell, Richard B. Kreider, and Darryn S. Willoughby. “Fenugreek extract supplementation has no effect on the hormonal profile of resitance-trained males.” In International Journal of Exercise Science: Conference Proceedings, vol. 2, no. 1, p. 13. 2009.

The post The Truth About Testosterone Boosters appeared first on Breaking Muscle.

Most people understand testosterone as the hormone that makes a man a man, and which has an important role to play in determining your libido, or lack thereof. What you may not realize is that it is not testosterone that directly influences our sex drive, but rather its metabolite, DHT (dihydrotestosterone).

How DHT Influences Sex Drive

While testosterone is primarily touted for its benefits for your libido (that applies to you too, ladies), it is actually DHT that does the grunt work. DHT is produced from testosterone following conversion by the enzyme 5-alpha-reductase. Unfortunately, sometimes there can be a reduction in DHT levels for a variety of reasons, such as increased conversion of testosterone to estrogen, or low testosterone production.

Not sure if you have low testosterone levels? Though symptoms may be as diverse as stars in the sky, here are some typical, telltale warning signs:

• Low energy levels
• Loss of interest in sex
• Inability to attain or maintain an erection
• Poor sleep quality
• Negative changes to body composition including loss of muscle mass and increased body fat
• Irritability, aggression, and depression

Working to actively improve your testosterone levels should be a no brainer, right? Well, not exactly, as a lot more may be going on beneath the surface than what meets the eye. There are other players involved in testosterone and sex drive, as well. One key player is dopamine, who is set to blow your mind.

Dopamine and Your Sex Drive

Dopamine is a neurotransmitter produced in the brain, with key roles in the reward and motivation pathways.¹ Have you met recent success in life and feel on top of the world? You can thank dopamine for that feeling.

More often than not, however, dopamine also has a marked effect on testosterone levels, and hence also your desire for sex. Dopamine and testosterone share a bi-directional relationship, meaning that either could influence the other. When one goes down, typically so does the other. In fact, in studies it was found that using dopamine agonists improved symptoms of erectile dysfunction, which were previously not improved from use of testosterone alone. This clearly shows that things are more complicated than just sex hormones.

Among dopamine’s other benefits for your sex drive are:

• Upregulation of the androgen receptor,² making free testosterone and DHT more efficient in their actions.
• Suppression of prolactin.³ Although largely an unknown hormone among most people, prolactin imbalance is a very common cause of sexual-reproductive disturbances in both men and women.
• Increased rate of testosterone synthesis via stimulating GnRH (gonadotropin releasing hormone) by the hypothalamus in the brain.⁴

Dopamine receptors, however, have the real risk of becoming desensitized, following which normal stimuli (such as seeing your partner naked) are unable to elicit enough motivational effect. One potential reason that is becoming more common in the modern age is overconsumption of pornographic material. Porn sets the reward pathways of the brain on fire, pushing its sensitivity lower and lower, so that typical stimuli that should lead to a desire for sex are not enough anymore. It is similar to the tolerance people develop from drug abuse. Basically, porn often supplies something that real life cannot (such as viewing hundreds of naked people in a few minutes), and priming your brain for this will eventually break its functionality in everyday life.

This is one of the most common causes of reduced sexual desire, or physiological erectile dysfunction. The only real way to remedy this is to wean off porn, either gradually or with professional help, and let your brain adjust back to normal.

Low Testosterone Might Not Be the Problem

In fact, it could be considered the rarer of the two major causes of erectile dysfunction, the other being reduced blood flow. Poor blood flow can affect anyone, but is definitely more pronounced in older men, and men with higher than average blood lipid levels and body fat. The reason? Simple: Plaque inside the blood vessel walls in the penis can restrict blood flow.

How can you tell if your problem is caused by chemistry or blood flow? If it is caused by reduced blood flow:

• You may experience chest pains, or be easily exerted by minimally taxing work/activity.
• You are in your forties or later.
• Your libido is normal, but your body is not as responsive as you are mentally.

If caused by low testosterone, low androgen levels, or low dopamine:

• You are not easily motivated to initiate sexual activity.
• When you do attempt sexual activity, you are not sufficiently stimulated to achieve a potent erection.
• May occur at any age; occurring with increasing frequency in younger men who abuse pornography.
• Other symptoms resembling adrenal fatigue frequently occur together; lack of motivation, depression, and lethargy.
• You do not experience “morning wood” as often as you did in years gone by.

How Do We Fix it?

At a minimum, you should visit your physician to get checked out, though you need to be wary the type of physician you consult. It is extremely common to never have the root issue addressed, as many general practitioners are not qualified to deal with neurochemical-endocrinological problems.

Aim for at least getting a hormone panel done, and ideally also your neurotransmitter levels checked. If testosterone replacement doesn’t suit your more natural approach (and I always suggest to try and fix it naturally first), you should be able to get some degree of help from trying these natural testosterone boosters or nitric oxide enhancers.

Testosterone Boosters

Tongkat Ali: One of the most popular, multi-purpose testosterone boosters on the market, capable of improving erection potency, suppressing testosterone-hogging SHBG and inhibiting cortisol; all of which can help positively influence your net testosterone levels.

Mucuna Pruriens: Contains high levels of L-Dopa,⁵ the direct precursor of dopamine. As we previously established, dopamine has a synergistic effect on testosterone and sex drive, since increasing dopamine levels often solves sexual dysfunction.

Nitric Oxide Boosters

Grape Seed Extract: Quite the double whammy, as it can help prevent testosterone from turning into estrogen,⁶ as well as stimulating eNOS, the enzyme responsible for making NO in blood vessels.⁷ Lab studies found as much as a massive 138% increase in nitric oxide levels following consumption.

• Citrulline: Found abundantly in watermelon, this is an amino acid that is converted into L-arginine, and then subsequently into nitric oxide. It is actually more efficient at raising NO levels than L-arginine itself. Citrulline is also amazing for muscle pump and building mass, as it has anabolic properties.

It’s More Complicated Than Just Testosterone

As you have just found out, the relationship between testosterone and sex drive is merely the surface of the matter. DHT and dopamine have much more direct roles in determining your urge to get it on. Likewise, your ability to perform physically involves blood flow and nitric oxide.

There is never a one-size-fits all remedy when dealing with these matters, so be sure to consult a specialist, eat lots of nitric oxide boosting foods, and try a safe testosterone booster if need be.

References:

1. Luo, Sarah X., and Eric J. Huang. “Dopaminergic neurons and brain reward pathways: from neurogenesis to circuit assembly.” The American Journal of Pathology 186, no. 3 (2016): 478-488.

2. Kontos, C. K., I. N. Papadopoulos, E. G. Fragoulis, and A. Scorilas. “Quantitative expression analysis and prognostic significance of L-DOPA decarboxylase in colorectal adenocarcinoma.” British Journal of Cancer 102, no. 9 (2010): 1384-1390.

3. Ben-Jonathan, Nira, and Robert Hnasko. “Dopamine as a prolactin (PRL) inhibitor.” Endocrine reviews 22, no. 6 (2001): 724-763.

4. Li, Songyun, and Georges Pelletier. “Role of dopamine in the regulation of gonadotropin-releasing hormone in the male rat brain as studied by in situ hybridization.” Endocrinology 131, no. 1 (1992): 395-399.

5. Lampariello, Lucia Raffaella, Alessio Cortelazzo, Roberto Guerranti, Claudia Sticozzi, and Giuseppe Valacchi. “The magic velvet bean of Mucuna pruriens.” Journal of Traditional and Complementary Medicine 2, no. 4 (2012): 331-339.

6. Kijima, Ikuko, Sheryl Phung, Gene Hur, Sum-Ling Kwok, and Shiuan Chen. “Grape seed extract is an aromatase inhibitor and a suppressor of aromatase expression.” Cancer Research 66, no. 11 (2006): 5960-5967.

7. Feng, Zhe, Ri?Bao Wei, Quan Hong, Shao?Yuan Cui, and Xiang?Mei Chen. “Grape seed extract enhances eNOS expression and NO production through regulating calcium?mediated AKT phosphorylation in H2O2?treated endothelium.” Cell biology international 34, no. 10 (2010): 1055-1061.

The post Your Libido Needs More Than Testosterone appeared first on Breaking Muscle.

When it comes to nutrients we consider for peak performance, Boron is far from being one of the more popular ones. In fact, chances are you’ve never even heard of it. Regardless, you’re in the right place.

In this article you will learn about the promising effects of Boron supplementation on your hormone profile as a man, and the multiple ways it may benefit your training and performance.

Though Boron’s effects on androgen levels have not been studied extensively, the studies that have been done indicate that boron holds promise. In particular, consider the following research:

What Can Boron Do for You?

• Boron Boosts Free Testosterone: In one study, following just one week of Boron supplementation (10mg daily), male subjects reported an average increase in free testosterone levels of 28.3%,¹ which is significant by all standards. Another study using a dose of 10mg/daily for 4 weeks also reported an upward trend in overall testosterone levels at 11.4%.
• Inhibition of SHBG: SHBG (sex hormone binding globulin), is a protein that is found in the blood whose primary function is to bind to sex hormones and prevent their effects. While it has its function, it can be annoying, since as you raise testosterone levels, more of it finds itself bound, unable to exert any benefits in your body. Luckily, Boron supplementation has been found to reduce SHBG levels in the blood, allowing more testosterone to elicit its actions. This could also explain the acute rise in free testosterone following one week of usage, but a slower overall trend of increased T levels.
• Estrogen Reduction: Boron increases testosterone, but it can reduce estrogen levels as well. The same study mentioned above found that over the course of a week, 10mg of boron consumption decreased serum estradiol levels a whopping 39%! However, this effect may not be sustainable, as another study revealed that longer term supplementation, 4 weeks, actually led to increases in serum estradiol levels. So it may be best to keep supplementation limited to short periods of time. I suggest you cycle Boron 2 weeks on, 1 week off to reap all the benefits without the negatives.
• Improves And Maintains Bone And Joint Health: A small study consisting of 20 patients with confirmed osteoporotic disease found that 50% of patients reported improvements in symptoms at a dose of 6mg/day.² Though the results of the study have yet to be replicated, it could be related to the fact that all participants were experiencing actual symptoms of osteoporosis, and not normal health. In other words, Boron will improve your bone health if your bone health is already suffering.

Should You Consume a Boron Supplement?

Though research has indicated that Boron may have utility in improving androgen levels in men, it needs to be confirmed and replicated consistently to know for sure. The way the data currently stands, Boron supplementation has benefits and is safe for short term use, as its effectiveness decreases the longer it is used. However, this does not mean that you should not get your Boron from foods. Consume at least some of the following foods on a regular basis; they are all good sources of Boron:

• Walnuts
• Broccoli
• Avocados
• Almonds
• Raisins

How do hormones influence size and strength?

Beneath the Surface of Strength

References:

1. Naghii, Mohammad Reza, Mahmoud Mofid, Ali Reza Asgari, Mehdi Hedayati, and Maryam-Saddat Daneshpour. “Comparative effects of daily and weekly boron supplementation on plasma steroid hormones and proinflammatory cytokines.” Journal of Trace Elements in Medicine and Biology 25, no. 1 (2011): 54-58.

2. Newnham, Rex E. “Essentiality of boron for healthy bones and joints.” Environmental Health Perspectives 102, no. Suppl 7 (1994): 83.

The post What Boron Has to Do With Your Testosterone Levels 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.

The post Man Food: Nutrition to Increase Testosterone appeared first on Breaking Muscle.

Chemistry and Endocrinology

Before looking into these studies, it is important to understand testosterone and its function in the body and brain. Testosterone is an androgen and is a type of lipid, or fat. In the lipid family, it is considered a steroid hormone.

Steroid hormones are composed of carbon atoms bound together into four ring-like structures. The organic structure of testosterone will not look the same as its other steroid hormone counterparts, like estrogen, but they do belong to the same family.

Testosterone and Body Function

Testosterone has both direct and indirect effects on muscle tissue. It can promote growth hormone responses in the pituitary, which can influence protein synthesis in muscles. The potential interaction with other hormones demonstrates the highly interdependent nature of the neuroendocrine-immune system in influencing the strength and size of the skeletal muscles. The effects of testosterone on the development of strength and muscle size are also related to the influence of testosterone on the nervous system, specifically the pineal gland and anterior pituitary gland.

Even though we are mainly talking about testosterone, it’s important to talk about the other hormones that help in the release of testosterone from the testes, specifically luteinizing hormone (LH). LH is named for its functions in females, but has an important role in males. LH binds to the interstitial cells in the testes and causes them to secrete testosterone.

The Kettlebell Swing and Increased Testosterone

The Journal of Strength and Conditioning Research investigated acute hormonal responses to the kettlebell swing movement using ten recreationally trained men (24±4 years of age, 175±6 cm, 78.7±9.9 kg). Each man performed twelve rounds of thirty seconds of 16kg kettlebell swings, alternating with thirty seconds of rest. Blood samples were collected before (PRE), immediately after (IP), fifteen minutes after (P15), and thirty minutes after (P30). Hormones that were analyzed included testosterone, growth hormone, cortisol, and lactate concentrations.

Since we are speaking of testosterone, we will go through those numbers specifically:

• Testosterone was significantly higher at IP than at PRE, P15, or P30. The numbers included the following: PRE 28÷3; IP 32±4, P15 29±3; P30 27± 3 nmol.
• Growth hormone was higher at IP, P15, and P30 than at PRE
• Cortisol was higher at IP and P15 than at PRE or P30
• Lactate was higher at IP, P15, and P30 than at PRE

The exercise protocol produced an acute increase in hormones involved in muscle adaptations, thus the kettlebell swing exercise might provide a good supplement to resistance training programs.

Hormonal Response to Free Weights and Machine Exercises

Similar to the study above, the Journal of Strength and Conditioning Research conducted a study that analyzed acute hormonal response to free weights and certain machine exercises. This was done with the same conditions as the kettlebell study in regard to PRE, IP, P15, P30 and time of blood samples. Ten men (25 ± 3 age, 179 ± 7 cm, 84.2± 10.5 kg) participated in this study using similar lower-body multi-joint movement free weight and machine exercises. Each man completed six sets of ten repetitions of squat or leg press at the same relative intensity separated by one week.

The results of the study demonstrated:

Testosterone and Growth Hormone: significant increase at IP, but the IP concentrations at were greater for the squat than the leg press.

• Testosterone Squat Numbers: (31.4 ± 10.3 nmol?L(-1))
• Growth Hormone Squat Numbers: (9.5 ± 7.3 μ?L(-1)
• Testosterone Leg Press Numbers: (26.9 ± 7.8 nmol?L(-1))
• Growth Hormone Leg Press Numbers: (2.8 ± 3.2 μ?L(-1))

At P15 and P30 Growth Hormone was Greater at the Squat than the leg press

• Squat Numbers: (P15: 12.3 ± 8.9μ?L(-1)) (P30: 12 ± 8.9 μ?L(-1))
• Leg Press Numbers: (P15 4.8 ± 3.4 μ?L(-1)) (P30 5.4 ± 4.1 μ?L(-1))

Cortisol saw similar results, with an increase after exercise, but hormone levels were greater for the squat than the leg press.

The total work (external load and body mass moved) was greater for the squat than the leg press, but the rating of perceived exertion did not differ between the two. It can be inferred that free weights seem to induce greater hormonal responses to resistant exercises than machines using similar lower-body, multi-joint movements and prime movers.

The Growing Problem of Low Testosterone

According to the International Journal of Endocrinology, low testosterone is manifested in many ways including erectile dysfunction, low libido, loss of morning erections, depressed mood, and sleep disturbances. Men with low testosterone also showed less diurnal variation (levels of a substance in a 24-hour period) in their testosterone levels compared to younger men with normal levels of testosterone.

Obesity has a large impact on low testosterone. In obese males, levels of testosterone are reduced in proportion to the degree of obesity. To combat this, the first step in reducing visceral fat is dietary and lifestyle changes. Men are encouraged to combine aerobic exercise and strength training. With ongoing strength training, an increase in fast-twitch muscle fibers increases glucose burning capacity, which decreases insulin levels. Weight loss will increase levels of testosterone and should augment the affects of lifestyle and exercise advice.

The maintenance of biologically normal testosterone levels in males is fundamentally important to exercise adaptations and safe sport participation. One of the best ways to maintain your levels is by eating correctly and having the correct balance of strength and aerobic exercise. If you feel you need help with diet and exercise, seek out a nutritionist or exercise physiologist (exercise professional) to get on the right path to good hormonal health.

References:

1. Luigi, D et. al. “Andrological Aspect of Physical Exercise and Sports Medicine.” Unit of Endocrinology, Department of Health Science, University of Rome (2012): ePub, accessed May 19, 2014, PMID 22430368

2. Budnar, RG Jr. et. al. “The Acute Hormonal Response To the Kettlebell Swing Exercise.” Journal of Strength and Conditioning Research (2014): ePub, accessed May 19, 2014, DOI: 10.1519/JSC.0000000000000474

3. Shaner, A et. al. “The Acute Hormonal Response to Free Weight and Machine Weight Resistant Exercises.” Journal of Strength and Conditioning Research (2014): ePub, accessed May 19, 2014, DOI: 10.1519/JSC.0000000000000317

4. Hackett, G. et. al. “Testosterone Deficiency, Cardiac Health, and Older Men.” International Journal of Endocrinology (2014): ePub, accessed May 19, 2014, DOI: 10.1155/2014/143763

5. Tate, Philip. Seely’s Principles of Anatomy and Physiology. (New York: McGraw Hill Companies, 2012), 442-456, 780-821

6. Baechle, Thomas R and Earle, Roger W. Essentials of Strength and Conditioning, Third Edition. (Illinois: Human Kinetics, 2008), 52-54

7. McArdle, William D, et al. Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition. (Maryland: Lippincott Williams & Wilkins, 2007), 455, 437-450

Photos courtesy of Shutterstock.

The post What Male Athletes Need to Know About Testosterone appeared first on Breaking Muscle.

Well it turns out this is at least partially possible. A recent study in the Journal of Strength and Conditioning examined the hormone changes in rugby athletes the week prior to competition and then compared the results of the test to the results of the games. It looks like we can predict with some reliability what the outcome of a game is going to be in a team sport before the game even starts.

The researchers looked at two hormones in particular. Testosterone was one, a hormone of anabolism and other sports related attributes like aggressiveness. The other was cortisol, the hormone of catabolism and stress.

In response to exercise, both hormones are typically elevated, but prior to a game the results are different. In the week prior to a win, absolute and relative testosterone was substantially elevated in athletes on the winning team. In fact, testosterone was relatively elevated in the winners by about 27% more than the losers. Cortisol, by contrast, was not significantly different between the winning team or the losing team. Both sides had a reduction in cortisol of between 22 and 25%.

How can this be? Precognition? Time travel? Probably not. More likely these results reflect the mental state of the athletes. It seems the anticipation of winning has a beneficial effect on our hormones. So, is this important to us? It can be easy in this situation to confuse cause and effect. It’s not likely that the increase in testosterone contributed much to the actual victory, but rather the athletes believed they would win because they knew it was likely. And sure enough, they won because they were better than the other team.

However, there are practical outcomes for this study. First, researchers used a simple salivary testosterone test. Anyone can do this, and it might be a good way for coaches and teams to get an accurate measurement of their team’s self-confidence going into a match. It might also be a good argument for the use of sports psychology to improve a team’s perception of their odds or, at the very least, more work in the areas needed for victory.

Second, while the increase in testosterone might not have caused the wins in the study, it sure as hell didn’t hurt. We all know that a natural testosterone boost of nearly 30% is great for athleticism, and we now know it can be achieved just by being well prepared for winning. And winning then increases our confidence further. It’s an upward spiral that’s worth examining by any team.

References:

1. Blair Crewther, et. al., “The Workout Responses of Salivary-Free Testosterone and Cortisol Concentrations and Their Association With the Subsequent Competition Outcomes in Professional Rugby League,” Journal of Strength & Conditioning Research, 27:2 (2013)

Photo courtesy of Shutterstock.

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The new medication is in a class of drugs known as androgen receptor modulaters, which produce similar growth-enhancing effects as anabolic steroids, but with potentially fewer side effects. Though this trial was done on cancer patients, muscle wasting is also often associated with low testosterone levels, or hypogonadism. Muscle wasting can limit mobility, basic function, strength, and quality of life.²

The study consisted of 93 male patients. Sixty percent of those men had low testosterone levels at the start of the trial. The participants were randomly given either 1 or 3 milligrams of oral enobosarm or a placebo each day, for 16 weeks.³

In the trial, enobosarm improved physical function among patients with low testosterone, and even those who had normal hormone levels. The low testosterone group experienced a 19 percent increase in physical function, whereas the normal testosterone group still experienced a 13 percent increase.⁴

“These data provide evidence that enobosarm may play an important role in the management of cancer-related muscle-wasting even in the setting of low testosterone,” said lead author Adrian Dobs, M.D., M.H.S., professor of medicine and oncology, as well as vice-chairman of the Department of Medicine, Faculty Development at John Hopkins University Medical School in Baltimore, M.D.⁵

Dobs stated that this opened the door for more research to be performed on enobosarm’s effects on muscle wasting. “Enobosarm has the potential to improve physical performance and increase muscle mass,” Dobbs added.⁶

Although the research for enobosarm has been primarily for its effects on cancer patients, the results seem promising for other uses as well. Low testosterone affects many men today, and a drug like enobosarm could help alleviate the associated symptoms. Currently, things sound promising for this new medication, and as long as side effects still prove to be low, then this may be a new and safe choice for aging fitness enthusiasts.⁷

The post New Drug Builds Muscle for Men with Low Testosterone appeared first on Breaking Muscle.

These new testing policies were implemented a year ago by the International Association of Athletics Federations. The tests use testosterone levels to determine whether or not an athlete is “feminine” enough to be competing as a woman. Researchers state it is almost impossible to set a benchmark testosterone level for a female, howeer, since testosterone levels vary so much from person to person.²

“What makes sex testing so complicated is that there is no one marker in the body we can use to say, ‘This is a man,’ or, ‘This is a woman,'” said first author of the paper Katrina Karkazis, PhD, a medical anthropologist and senior research scholar at Stanford’s Center for Biomedical Ethics. “These new policies try to get around that complexity by singling out testosterone levels as the most important aspect of athletic advantage. But what causes athletic advantage is equally complex and cannot be reduced to testosterone levels.”³

Chromosomal testing and genital exams have been believed to be sufficient to determine a person’s sex, but this method has been deemed as flawed. While women commonly have two X chromosomes and men have an X and a Y, there are too many variations on chromosomal markers to use this test in every case. It is uncommon for a female to have a Y chromosome, but it actually occurs on occasion. There are also individuals with intersex traits that are born with reproductive or sexual anatomy that does not adhere to the typical definition of female or male.⁴

These new policies for testosterone testing were a result of the case of South African runner Caster Semenva, who won a gold medal in the women’s 800m at the 2009 World Championships. Controversy arose because she was considered too “masculine.” Consequently, she was forced to undergo tests. Ultimately, she was ruled eligible to compete as a woman.⁵

The IAAF policies state that female athletes with very high testosterone levels will be banned from competition unless they undergo surgery or take drugs to lower these levels. This condition is known as hyperandrogenism and female competitors must report this to sporting authorities. Even suspicions or complaints arise about a competitor being too “masculine” can also lead to an evaluation.

“Individuals have dramatically different responses to the same amounts of testosterone, and it is just one element in a complex neuroendrocrine feedback system,” said Rebecca Jordan-Young, co-author of the paper and associate professor of women’s, gender, and sexuality studies at Barnard College and Columbia University. “We don’t even know what typical testosterone levels are for elite female athletes,” Karkazis added.

“There are many biological reasons some athletes are better than others,” the authors write. “It bears noting that athletes never begin on a fair playing field; if they were not exceptional in one regard or another they would not have made it to a prestigious international athletic stage,” the authors note.⁶

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Bodybuilders and athletes who want to increase these two hormones are often led to believe their gym routine will trigger an increase in both, thus resulting in improved muscle mass. However, new research from scientists at McMaster University reveals that exercise-induced testosterone and growth hormone does not play a role in building muscle after lifting weight, and those who are looking to alter these hormones through various exercise routines are doing so in vain.³

Two separate studies, published in the Journal of Applied Physiology and the European Journal of Applied Physiology, were performed to determine if the anabolic hormones testosterone and growth hormone influenced muscle protein synthesis. Protein synthesis is the process that ultimately results in increased muscle mass. The first study consisted of both male and female participants, and each participated in an intense leg exercise. Even though there was a 45-fold difference in testosterone increase, men and women produced new muscle protein at exactly the same rate.⁴

The second study analyzed the post-exercise hormonal responses of 56 young men, aged 18 to 30. These men trained five days a week, for twelve weeks. Some men gained no muscle mass, while some gained a significant amount. Their levels of testosterone and growth hormone after exercise, however, showed no relationship to muscle growth or strength gain. Contrarily to what was hypothesized, researchers found that cortisol was related to the gain in muscle mass. This was surprising as cortisol is thought to have the opposite effect of anabolic hormones, reducing protein synthesis and breaking down tissue.⁵

“While testosterone is definitely anabolic and promotes muscle growth in men and women at high doses, such as those used during steroid abuse, our findings show that naturally occurring levels of testosterone do not influence the rate of muscle protein synthesis,” said Daniel West, lead author of both studies and a graduate student in the Department of Kinesiology at McMaster.⁶

The results of these studies are interesting considering the popular belief that exercises such as the squat and deadlift trigger anabolic hormone spikes, resulting in increased muscle mass. “The idea that you can or should base entire exercise training programs on trying to manipulate testosterone or growth hormone levels is false,” says Stuart Phillips, a professor in the Department of Kinesiology. “There is simply no evidence to support this concept.”7

The post Exercise Induced Testosterone and GH Does Not Build Muscle appeared first on Breaking Muscle.