Testosterone Boosters & Estrogen Blockers
Stop following diet tips designed for the female body!
I found this to be case whilst exploring the internet's maze of dietary tips to fight cancer, boost energy, detox, reduce stress , reduce body fat etc etc. They all featured foods that do all the above, but mainly for the female body, which is fine if you're female. HOWEVER, if you're not, you may end up throwing your testosterone & estrogen levels completely out of balance, resulting in male body hell. This is a reality for quite a few men who are gradually learning a fundamental of Manhood, The fuel they put in their bodies increases or decreases their ability to create the reality they want for themselves.
So to aid your journey I've comprised a useful male orientated food guide to boost your body's production of the male hormone testosterone and help regulate your body's levels of the female hormone 'estrogen' which still plays an equally important role within a healthy male body just as testosterone does in a healthy female's.
What is Estrogen why is it present in men?
Before we get to the good stuff its worth understanding the above statement about the types of estrogen within your body and what role they play. Estrogen, primarily thought of as a female hormone, ensures that the male body functions properly. As you age your testosterone levels will fall so it's important not to consume foods that are high in estrogen or cause estrogen levels to surge otherwise you increase the risk of causing certain types of cancer, as well as diabetes & a whole range of health issues.
There are three types of estrogens found in men, but two that should be of primary concern. These are estrone & estradiol. As adult males you should have an average level of both the former in the following amounts:
measured in picograms per milliter (pg/ml)
Estrone - 10-60pg/ml
Estadiol - 10-40pg/ml
N.B. Making an appointment with your general practitioner to inquire about your levels is the best way to discover more about your own body. Doing so will provide you with the ability to make informed decisions about your own diet and lifestyle.
What do they do?
Estradiol is the primary type of estrogen that is active in men. It plays a vital role in keeping men’s joints and brains healthy. It also allows sperm to develop properly. However an imbalance of Estradiol can lead to gynecomastia i.e the development of female-type breast tissue, cardiovascular issues, increased risk of stroke, weight gain & deadly prostate problems.
Estrone and it's impact on the male body is less understood than estradiol. However studies do show that men with Type 2 diabetes exhibit high levels of Estrone. Hence what we do know is that increased levels of estrone in men is linked to Type-2 Diabetes. Therefore consuming foods, using products that contain, or prolonged environmental exposure to estrogenic sources is likely to result in the onset of Type-2 diabetes and a range of other health risks such as Erectile dysfunction, low libido, low sperm count, increased fatigue, depression, hair loss, osteoporosis & blood clots.
THE BEST FOODS FOR THE MALE BODY?
Pomegranate
We'll start with the mythical and historically revered fruit of Hellenic legend. Thought to represent abundance, new life & sexual potency, the pomergranate has been proven to play a vital role in fight against the early onset of cancer, studies also show that pure pomegranate juice can significantly increase salivary testosterone levels by an average of 24% in addition to positive effects on blood pressure, mood, the reduction of anxiety & healthy regulation of emotions.
I used to prefer to buy the pulps and mix them into yogurt, until I learned of the dangers of diary (see Male Diet Tips 02 for more detail). Better to mix the pulps with porridge & plant based milk. Some people add them to salads, but for me, fruit & salad doesn't work, you may feel different. Sustained pomegranate consumption can also reduce plaque in your arteries which helps look after your heart. You'll want to opt for pure organic juice if possible, just be sure drink in moderation due to sugar levels present in juice. Too much sugar counters testosterone production. So a 'no added sugar' alternative if available, works best.
Regarding estrogen - Studies show the seeds of pomegranate reduce the activity of 17-beta-estradiol which is one of the three types of estrogen mentioned above. Furthermore Pomegranate juice can reduce macrophage oxidative stress, free radicals, and lipid peroxidation. Pomegranate fruit extracts also have strong anticarcinogenic effects which for smokers helps protect the lungs from lung cancer. Studies also show pomegranate fruit can be used in the treatment of male prostate cancer patients because it inhibits prostate cancer cell growth. Furthermore, the anti-inflammatory effects of pomegranate juice on the signaling proteins in HT-29 human colon cancer cell line means this amazing fruit should be a staple part of every man's diet!
Cherries
For what we're trying to achieve Cherries should be considered another 'man's best friend' for number of reasons.
1) Scientifically proven to reduce recovery time post workout.
2) An excellent source of Vitamin A to boost your testosterone and aid libido.
3) High in Fiber, cherries will help you feel full while consuming a low amount of calories thus helping you to stave off satiety (over eating) & thus avoiding necessary weight gain.
Regarding estrogen - Cherries aid your bodies healthy regulation of estrogen by helping your liver to breakdown estrogen and clear it from the body via the use of glucarate or glucaric acid. Other fruits such as apples, oranges, raspberries, legumes and cruciferous vegetables also help in the same way, but cherries provide the boost to testosterone & recovery that's pertinent to this post. Cherries are also an excellent antioxidant and source of melatonin, a hormone produced by the pineal gland in your brain which regulates the body's sleep cycles.
Eating fresh cherries is the best way to go. If you can source organic tart cherry juice you're golden! Otherwise fresh cherries from the supermarket will suffice. A small cup full a few days a week is all you need over a prolonged period of time. Essentially, making cherries a part of you weekly routine is could be viewed as a kind of unofficial health insurance you most certainly won't regret. However! due to the high fructose levels found in cherries those with sensitive stomachs would be advised to have half a cup instead as desert after a meal and never on an empty stomach. Oh & wash them well! Furthermore, you don't want to have them as part of a pie or any other form of pastry. This is highly counter intuitive to the goal of achieving a healthy balanced diet. Canned cherries too are no go, as these are soaked in sugar which as mentioned before, counters testosterone production. One last benefit for you OGs out there is the fact that cherries help stave of and treat gout flare ups.
Red Grapes
The last of the fruit in this post. Rather than list an entire an shopping list's worth of food we'll keep it short and sweet. Sometimes a bombardment of choice makes change far more complex than it needs to be. Sometimes less is more. So focus adding these three to your diet and if you wish to go deeper and conduct your own research then please do! Regarding estrogen red grapes contain naturally occurring Phytoestrogen called resveratrol.
Phytoestrogens
(meaning plant estrogens on account of their molecular structure resembling the female hormone estradiol)
Phytoestrogens can be broken down into different types, lignans, Isoflavones, Resveratrol & Quercetin (there are more and are definately worth researching). Some bind to estrogen receptors in the body & block subsequent estrogen cells from reacting with the same receptors thus nutralise high levels of estrogen in the body and helping to restore balanced levels of estrogen and testosterone in the male body.
Resveratrol
Is a compound synthesized by plants. It's found in the skin of the grape. So eating grapes rather than drinking them is the best way to access the fruit's benefits. Resveratrol exhibits anti-tumor properties, and is considered a potential candidate for the prevention and treatment of several types of cancer. Indeed, resveratrol's anti-cancer properties have been confirmed by many in vitro and in vivo studies, which shows that resveratrol is able to inhibit all carcinogenesis stages (e.g., initiation, promotion and progression). It also exhibits other bio-active effects, namely anti-inflammatory, cardioprotective, vasorelaxant, phytoestrogenic and neuroprotective qualities.
Certain Red Wines also feature Resveratrol. Studies show red wine assists the oxidation of fat by turning white fat to brown fat and allowing the body to burn it off as body heat. Cabernet Sauvignon and Merlot contain good levels of this compound. Of course any alcohol consumed in large quantities will damage your health. However, for the purpose of staying trim, switching from beer or cider to red wine will benefit your breath, increase your level sophistication by refining your palette, and of course helping to reduce your overall body fat. Which makes you all the more more attractive! The best alcohol option for low calorie intake is of course whisky, but for very obvious reasons I can't bring myself to responsibly encourage regular consumption of spirits!!
Side effects
It's worth noting that supplements are available for resveratrol, & while this post would support the naturally occuring resvertrol that occurs in the skin & seeds of grapes, if you have an allergic reaction to the skin on grapes then consulting your GP is advisable. There is also evidence that suggests resvertrol will interact with blood thinners like warfarin (Coumadin), and NSAID medications like aspirin and ibuprofen. This may raise your chance of bleeding due to its anticoagulant effects.
Cruciferous Vegetables
Diindolylmethane
As a group, cruciferous vegetables such as broccoli, cabbage & spinach all feature a chemcal called
Diindolylmethane or DIM for short. This is the principal breakdown product of indole 3-carbinol (I3C), the phytochemical found in cruciferous vegetables like the above as well as others like cabbage, cauliflower, brussel sprouts, kale, collards, mustard greens, radishes, watercress, and turnips. DIM, has been shown in studies to reduce the risk of prostate and other hormone-driven cancers by helping the body to make a better balance of hormones.
Regarding estrogen, It does so by supporting healthy estrogen metabolism by favoring the production of a less-reactive (healthier) form of estrogen called 2-hydroxyestrone instead of the more reactive (less healthy) 16α-hydroxyestrone. Elevated 16α-hydroxyestrone level in males has been linked to gynecomastia(man boobs), decreased libido, and poor prostate health. DIM can also inhibit aromatase, the enzyme that converts testosterone to estrogen. With so may options to choose from there's really little excuse for failing to increase you intake of cruciferous vegetables becuase they're so easy to prepare. With Spinach you merely wash it and thats it. You could drizzle balsamic vineger, extra virgin olive oil or a pinch of rock salt for added flavor, or if you have little time, wilt the spinach and add garlic granules & dairy free butter. Regardless which vegetable you prefer, the preparation is hardly exhaustive, especially when you consider the benefits.
Sulforaphane glucosinolate (SGS)
As if DIM wasn't enough of a reason to load up on cruciferous veg, this food group contains yet another amazing compound in the form sulforaphane glucosinolate (SGS). Broccoli seeds and sprouts are rich in SGS (also known as glucoraphanin). When orally consumed, SGS reacts with the healthy microflora in the gut to produce its active form, sulforaphane, which is a potent natural inducer of phase 2 detoxification enzymes. During phase 2 detoxification, the liver uses one of two key enzymatic pathways to transform potentially toxic substances like drugs, chemicals, and excess or exogenous estrogens into less toxic substances that the body can excrete more readily. Typically via urine. This allows SGS to play a chemoprotective role in the body, supporting the inhibition of abnormal cell cycle progression and inducing apoptosis (cell death) of abnormal cells. SGS also acts as a long-lasting, indirect antioxidant, activating the body’s antioxidative processes to protect healthy cells from free-radical damage. Such outstanding Anti cancer and anti estrogen benefits from such affordable sources almost seems to good to be true. Well the only drawback of foods a like broccoli is the High FODMAP content. So if you suffer from some form of IBS or delicate gut, it may be diffucult to digest on a regular basis. So experimenting with tolerance levels is advised. For safest results consult your general practitioner or a qualified nutritionist who can help you establish the perfect balance. If for whatever reason this isn't possible then do it yourself starting with small meals consuming the FODMAP food towards the end of the meal i.e. 'not' on an empty stomach.
Activation and Ingestion
Within cruciferous vegetables Sulforaphane is only activated when glucoraphanin comes into contact with myrosinase, a family of enzymes that play a role in the defense response of plants. Myrosinase enzymes are only released and activated when a plant is damaged. Therefore, cruciferous vegetables must be cut, chopped, or chewed to release myrosinase and activate sulforaphane. Consequently, raw vegetables are best as they provide the highest levels of sulforaphane. Studies suggest raw broccoli can provide ten times more sulforaphane than cooked broccoli.
Steaming vegetables for one to three minutes may be the best way to optimize sulforaphane levels when cooking.
It’s best to cook the vegetables below 284˚F (140˚C), as exceeding this temperature results in a loss of glucosinolates like glucoraphanin. For this reason, it’s best to avoid boiling or microwaving cruciferous vegetables. Instead, eat them raw or lightly steamed to maximize their sulforaphane content. You can also source SGS via suplements. This provides already activated glucoraphanin & myrosinase enzymes.
Prostate & Cancer Defense
Further research regarding DIM & it's positive impact on estrogen in the male body shows that unmetabolized estrogen accumulates in prostate tissue in men as they age. Exposure of human prostate tissue to unmetabolized estrogen in the laboratory studies resulted in activation and increased production of prostate specific antigen protein (PSA). The PSA protein level in men’s blood is now used as a screening test to determine the severity of prostate enlargement or to determine the chance of prostate cancer. Recent studies also have shown that estradiol, the active form of estrogen, causes the prostate gland to increase it's production of prostate specific antigen (PSA). Increased PSA production, however, can be inhibited by the “good” estrogen metabolites promoted by DIM. This indicates that “good” estrogen metabolites are more beneficial for prostate health than unmetabolized estrogen-like estradiol. (53)
Vitamin D
Vitamin D can help maintain your immune system and support strong bones, but in actual fact vitamin D is a hormone rather than a vitamin? As we spend more time in our homes, consistent daily doses of Vitamin D have never been more important. When your body gets Vitamin D from sunlight, food, or supplements it turns the Vitamin D into a hormone. This hormone is called 'activated Vitamin D', or calcitriol, which is very important to your overall health and wellbeing. Your body makes around 90% of the Vitamin D it needs, but this only happen when your skin gets sufficient direct UVB rays from sunlight. The other 10% comes from foods rich in the vitamin. Therefore, If regular sunlight isn't possible due to work, geographic location, cold seasons (autumn to winter) i.e. October to March or for religious reasons that require covering almost all skin parts, then supplements from health food stores with various strengths may be next best substitute alongside a vitamin D rich diet. 15-20 minu