Testosterone guide

UNDER CONSTRUCTION - UNDER CONSTRUCTION - UNDER CONSTRUCTION

Testosterone to estrogen ratio plays a special role. More testosterone promotes libido, muscle growth and boldness. More estrogen reduces muscle mass and libido. So in quest for fitness/health/youthfulness, we aim for a high testosterone and low estrogen. And as we try to tweak our lifestyle accordingly, we can easily tell if its working via the libido response.

Testosterone is a hormone thats produced during sleep and put in storage. During the day its released into blood stream at a tempo guided by many factors. In the blood there are agents that slowly convert the testosterone to estrogen. In the end, the excess estrogen is removed by the liver. So, for high testosterone and low estrogen, we want to:
-Maximize testosterone production.
-Maximize testosterone release.
-Minimize conversion to estrogen.
-Maximize estrogen excretion.

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Testosterone is PRODUCED especially during dreamy sleep before awakening. To maximize, try going to sleeping so early you can wake naturally before the alarm goes off. If thoughts bother you, write them in a list before going to sleep.

Testosterone is created from fats. Foods rich in saturated and mono-unsaturated fats have been shown to raise testosterone.

Testosterone is produced in the testicles. If zinc level is low, the testicles dont work properly, and production is reduced. (Declining testosterone with age, is believed to be an effect of the intestine becoming gradually less able to absorb zinc.)



Many medicines are bad for liver function (estrogen excretion) or testosterone production.
Alcohol inhibits testosterone production and disables the liver from removing excess estrogens from bloodstream.
Especially eat green leafy vegetables such as broccoli, cauliflower, kale, swiss chard, beansprouts and cabbage. These vegetables contain phytochemicals which are essential for healthy hormone production and estrogen metabolism.

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Testosterone RELEASE (into blood stream) increases with horniness and heavy physical activity. Compound exercises like squats promote greater T-release than lesser exercises. Training with ca 85% of one-rep maximum has been shown to produced the greatest testosterone release. Training longer than 45 min can have opposite effect. Other things that inhibit testosterone release:
-hunger
-thirst
-alcohole
-stress
-medicines/drugs
-high blood sugar

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CONVERSION to estrogen is performed by the aromatase enzyme. This enzyme is produced by the fat cells, especially the ones in the abdominal area. Losing the abdominal fat is therefore the best way of slowing down the estrogen conversion and consequently the most important thing for ensuring a high and stable testosterone level. But due to the self-preserving loop, with estrogen telling the body to store fat, its kinda tricky. This is why this fat is called 'stubborn' fat. You have to be really smart, dedicated and patient to get rid of it. Simply starving yourself is utterly useless.


ESTROGEN BLOCKERS AND AROMATASE INHIBITORS

Chrysin (Maypop - Passiflora incarnata) aromatase inhibitor.

Apigenin (Chamomile) aromatase inhibitor, with an inhibitory effectiveness about equal to chrysin.

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EXCRETION of estrogen from the blood stream is handled by the liver. The liver needs 2 things to do this and keep estrogen at an ideal(low) level:

a) Steady antioxidant/mineral supply. In the western world, COFFEE is actually the main source for this. Coffee also raises metabolism (caffeine) and promotes fat-burning (from reducing estrogen). Coffee should be taken only early in the day and only in moderate quantities, to avoid reducing sleep quality (testosterone production). Researchers suggest no more than 4 cups a day. Cocoa has caffeine too, so good for metabolism. It is also relaxing (anti-stress).

Since not entirely healthy to drink lots of coffee, try to get most of your antioxidants from veggies and berries. As a general rule, the stronger the color, the better. Blueberries, black currant, cowberry, cranberry, spinach, parsley, broccoli and celery are EXCELLENT sources. Its key to use these, and not less nutritious sources like fruit and leafy salads. Reason is that you have to eat bigger quantity so takes up valuable space in your digestive system. This can lead to UNDER eating if you go to the gym, and that RUINS testosterone. It is a great idea to run the veggies in a mixer (smoothie), since research indicates that the body gets about 5x as much nutrients from veggies that are run through the mixer.

b) Secondly, the liver needs 'filter capacity'.. At any given time, the liver tends to work on the most toxic component in the blood-stream, while letting other things pass through. Estrogen is just one of the toxic byproducts made in the body. Stuff like disease/infection might cause spike in other toxins so the liver will have to forget about the estrogen for a while (raising it to very high levels). Alcohol does exactly the same, occupying the liver function causing other toxin levels to raise. The bad feelings you might have after a night at the pub stems mainly from the rise in OTHER toxins due to the liver focusing on the alcohol. There are other external toxins that have similar effect. PARABENS used as preservatives in most cosmetics are PARTICULARLY nasty in this respect since even the tiniest amounts demand a lot of time and effort from the liver. Artificial sweeteners and conservatives in food have a bad rep too.



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The sun has a strong positive impact on T-level. Researchers dont know exactly how. It could be that the sun improves sleep quality. It could be some signal in our biology telling us its mating season when we see the sun. It could be that the sun enables our bodies to produce vitamins needed in T-production. Regardless, the sun is your friend - IN MODERATION. Start carefully and experiment on how much is good for you without being bad for your skin.





Short version:

Sleep more. (Avoid stress!!)
Veggie+berry smoothie.
Small meals often.
Fatty meal in evening.
Zinc supplement (*).
Avoid high starch foods.
Avoid additives and cosmetics.
Avoid medicine if possible.
Limit alcohol.
Alternate periods of over- and under-eating
Sun/tanning bed.
Big exercise like squat/DL/bench/row.
5 rep max. Short and intense WO.

Results:
-belly fat off (with time)
-bigger muscles (with time)
-increased testosterone (pretty soon and more with time)

(*) Expert advice vary from 10 to 100mg pr day. Many suggest taking a larger dosis early on. There are also some special rules to follow to make sure the zinc is absorbed so you better google a bit about fixing zinc deficiency and use your best judgment.






So easy to only lose muscle mass, when trying to become leaner, since this is the natural FAMINE RESPONSE of the human body. The key to losing fat while keeping/increasing muscle mass, lies entirely with the HORMONES.

Since this is kinda complex, let me first encourage you: Adapting an anabolic lifestyle is EXTREMELY REWARDING:
-virtually PREVENTS physical aging.
-allows for becoming lean and muscular.
-increases energy and sex drive.
-prevents depression.
-prevents lifestyle diseases (cardiovascular, diabetes, cancers etc).

Since complex, I tried to make a simplified diagram for myself:

http://kamafun-fun.blogspot.com/2008/09/anabolic-lifestyle.html

Below are some more details. If you want even more details and references to research, its all on the net(google).

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Avoid carb-rich meals. High blood sugar prevents GH-release entirely, and rises cortisol, insulin & noradrenaline. Especially important before/after training and before bedtime (when GH release becomes high).

Some carb (insulin) is needed to push aminos into cells and produce Insulin Growth Factor 1 (IGF-1) from GH. Strict low carb diet also reduces the anabolic thyroid hormone (T3) and Testosterone (T) and even increases Cortisol.

Protein consumption releases GH and also Glucagons (pro fat burning). Amino glutamine (meat, dairy, egg) consumption counteracts post-training cortisol rise.

When protein consumption rises above 25-35% of total calorie intake, total T starts to go down. Sex hormone binding globulin (SHBG) is reduced also, so reduction in free T (bio-active) is less affected. However, Cortisol rises also.

Eat vegetables like avocado, tomato, broccoli and cabbage. They are rich in potassium that boosts GH and IGF-1. Use 'mineral salt' (50/50 potassium/sodium).

Vegetables also contain isoflavones/phytoestrogens (Indole-3-carbinol) that stimulate liver to remove estrogen.

Monounsaturated and saturated FAT raise testosterone levels: Meat, dairy, egg, avocado, olive, almond, nuts. Polyunsaturated fat does not, so avoid soy, sunflower, mayonnaise, dressings etc. Testosterone level/production peaks around 50-60% of calorie intake from sat./monounsaturated fat.

Meat has a special T-enhancing property that no other food has (not even dairy/eggs). It increases T by an extra 30-40%.

High fiber intake reduces T levels, probably due to inhibiting fat/zinc uptake.

Over-eating alone boosts T-level the first 1-2 weeks. T then drifts back to 'normal' level.

Under-eating will cause T-level to decline (and cortisol to rise) for as long as you do it.

Ca.80mg extra daily zinc improves T production. Bowel-zinc-absorption is reduced with age/digestion problems. Zinc cream applied to the scrotal tissues and or inner thighs, arms, abdomen, calves etc can help.

Take a high-quality, multi-vitamin mineral supplement. 2-6 extra grams vitamin C helps remove of excess post-training cortisol. VitC also helps avoid buildup in estrogen.

Omega 3 deficiency will reduce T, so supplement unless eating much seafood.

Avoid alcohol, medicine, additives, pesticides and pollution/cigarettes. They occupy the liver capacity, preventing effective estrogen removal.

Aim for 8+ hours of sleep. Consider occasional “power nap.” Become stress resistant; track tasks ON PAPER; write everything down long before bedtime.

Aim for 1 hour sunlight exposure pr day (causing body to produce ca 20k IU vitamin D - consider tanning bed esp during winter, or vitamin D pills).

Get lean (eh..) to reduce estrogen. (Abdominal fat tissue produce aromatase enzyme, which converts testosterone into estrogen.)

GH-raise from exercise (unless high blood sugar), is proportional with intensity; intense cycling: +166%, weight training: +400%.

T is elevated for the first 45min, and soon after replaced by Cortisol. After really long sessions, T can stay low up to six days! T-rise is also greater when intensity is high.

Compound exercises like squats, deadlift and sprints at high very intensity. Exercise no more than two-three times weekly. Change exercises 4-6 times a year (change adds intensity).



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Check my testosterone guide in advanced!!

Wow - the mf'ing BEAST AWAKENS... Been on a strict T-plan for a few days now and beginning to discover a whole new me... Stuff I do:

-Tanning bed once a week 20 min before work. (Effect seems stronger than when I did it in afternoon).
-Bed early and sleep max possible at least every other night.
-Down from 3 to 2 workouts/week, whole body, 4-6 rep failure, no breaks/circle style, squat AND deadlift each time, max 30 min, around lunch time.
-Lots of cheese, high fat ham, avocado, sour cream etc. Very low-carb. Many small meals.
-Night before WO: Rice with the meat, ice cream and dark chocolate.
-Creatine immediately before and after WO. Fruit, oatmeal and berries after WO.
-4 coffee/day. All before 12. Bottle water always within reach.
-3xmultivitamine after work out, 3xZMA/evening, 6xCLA/morning, 1 TBSP seal oil/day(omega3)
-Extra coffee whenever alcohol. Vodka only - no beer/wine. Max 3 drinks.
-Hang with hot girls 3 times a week. Grind or sex ok but no cumming.
-Jerk off whenever feel like but only briefly. No cumming.
LATE EDIT:
-Avoid oneitis (now proven to lower testosterone drastically).
-Avoid stress (oneitis and stress cause exact same result in hormones.. i.e. oneitis is STRESS - avoid!!)

Some noticeable effects:
-so horny I CAN NOT concentrate at all.
-sudden urges to call old lays and get with them again.
-sudden urges to grin like crazy. feels like my face/neck muscles are totally on drugs and larger than normal.
-no worrying. happy. great!
-down 2kg/4lbs even if eating and drinking a lot. Fat layer feels thinner.
-sleep really well.
-beat records in gym.