Issue 115
June 2014
With synthetic testosterone now a thing of the past, FO investigates alternative and more organic ways to enhance your T-levels.
Following the Nevada State Athletic Commission’s ban on approving therapeutic use exemptions (TUE) for testosterone replacement therapy (TRT), closely followed by a similar move in California, it appears athletes with low T-levels are going to have to find more natural ways to bring their male hormones into balance.
WHAT IS IT?
Testosterone is a hormone produced by the testicles (in men, at least), and as well as being responsible for the proper development of male sexual characteristics, it’s also important for maintaining muscle bulk, adequate levels of red blood cells, bone density, sense of well-being and sexual and reproductive function.
As a man ages, the amount of testosterone his body generates gradually declines. This natural slow-down starts aged 30 and continues throughout life. However, the significance of this decline is controversial and poorly understood.
Perhaps most critically, in regards to professional sport, a decline in testosterone can also be associated with previous steroid or performance-enhancing drugs (PED) use. And it’s for this reason more than any other that officials have pushed for the complete ban of testosterone TUEs in MMA.
However, that doesn’t mean that every fighter in mixed martial arts who has ever applied for a use exemption for TRT is a former drugs cheat. There are many other fight-related issues that could effect a veteran fighter’s long-term testosterone production.
Stress, extreme dieting, liver and kidney issues, along with prolonged stages of excess exercise could all have an impact on T-levels.
Two of the biggest contributors to low testosterone are being overweight and unfit, but seeing as we’re talking about professional athletes here, neither of these two issues should apply. But there’s a series of other aspects of a fighter’s life which can be refined to give his testicles the best chance of firing up testosterone.
HIT THE HAY
Bedtime is not only the ideal opportunity for your muscles to fully rebuild and recover from training, it’s also the best time for your testosterone levels to recharge too. A University of Chicago study showed that lack of sleep can greatly reduce a healthy young man’s testosterone levels.
In only one week of shortened sleep, the results of the study showed that testosterone levels were particularly low between 2am and 10pm following sleep-restricted days.
Participants reported a decreased sense of well-being as their blood testosterone levels dropped, proving that, both physically and mentally, quality sleep is essential to an athlete’s performance.
RESISTANCE TRAINING
A 2004 study conducted at the College of Kinesiology, University of Saskatchewan, Saskatoon, Canada showed that resistance rather than endurance training is the most productive way to enhance testosterone production.
A study group of 22 healthy males were divided into three groups who either rested, completed a 40-minute run at 50–55% max, or took part in 40 minutes of resistance training.
It found that those taking part in the resistance training had a surge of testosterone immediately after exercise. Their T-levels were more pronounced than endurance-trained men, suggesting that short bursts of exercise over the long term are likely to be more beneficial than endurance training for testosterone production.
CUT THE SUGAR
Research conducted at the Massachusetts General Hospital in Boston showed that sugar can decrease testosterone levels in the blood by as much as 25%.
Boffins measured testosterone in the blood both before and after administering 74 men with an oral glucose solution, and they found across the board an average decrease of 25% in all patients regardless of their individual tolerance to sugar.
This research also suggests that the time a man has his testosterone levels checked is also critical. After all, it seems checking T-levels first thing in the morning before breakfast would be dramatically different from checking them post exercise and a meal in the late afternoon, as eating causes the release of insulin: the body’s blood sugar mediator.
ZINC UP
Zinc deficiency is extremely widespread throughout the world, and even a mild deficiency will quickly lower your serum testosterone concentration. A low zinc diet stops the pituitary gland from being able to release the luteinizing and follicle stimulating hormones that stimulate testosterone production in the testes.
In a 1996 study published in the Journal of Nutrition, a diet that supplied inadequate zinc reduced the number of androgen receptor sites by 40%, and estrogen receptor sites increased by 60%. Zinc is found in oysters, red meat and poultry, beans, nuts, crab, lobster, whole-grains and many fortified foods.
HIT THE BEACH
Getting a tan may not be high up on the list of most red-blooded males’ priorities, but catching a few rays can lead to greater testosterone production. Incredibly, a study conducted at Boston State Hospital showed that UV rays can raise your testosterone by as much as 120%.
Ultraviolet rays from the sun stimulate the production of luteinizing hormone, which in turn stimulates the production of testosterone. And with sunshine also offering up a healthy dose of vitamin D there’s never been a better reason to take your next S&C session down to beach.
SUPER SUPPS
FO recommends the following testosterone replacement supplements from Bodybuilding.com.
Novex Biotech Testrovax
In a placebo-controlled clinical trial this product boosted serum testosterone levels by as much as 42% – in just 12 days!
MuscleMeds Methyl Arimatest
MuscleMeds’ first testosterone optimizer formulated to promote testosterone levels, utilizing dihydrotase.
POWER PLATE
10 foods that can naturally power up your T-levels
1. Avocado
If you’re going to consciously eat one food to increase your testosterone choose avocado as you’ll get vitamins A, B, C, D, E and K, as well as folic acid and potassium – all of which are essential for your testosterone gland to function efficiently.
2. Broccoli
Cruciferous veggies like broccoli and sprouts reduce your estrogen (female hormone) levels and make testosterone more prevalent in your body, found research in the journal Metabolism.
3. Cabbage
A study at Rockefeller University Hospital in New York found that when men were given IC3, the phyto-chemical found chiefly in cabbage, their estrogen levels dropped by 50% while testosterone levels were increased.
4. Eggs
Not only are they packed with protein and overloaded with zinc, the T-boosting mineral, eggs are also rich in healthy cholesterol, an important requirement for your body in manufacturing testosterone.
5. Garlic
Raw garlic will not only keep vampires at bay, it can also boost your T-levels. Allicin, garlic’s active ingredient, enhances testosterone production, but it’s deactivated when it’s cooked so add a few raw slivers to your meal after cooking.
6. Oats
Research at the San Francisco Institute for Advanced Study of Human Sexuality found including oats – which produce a chemical that increases testosterone release – in your diet improved men’s libidos (an indicator of high testosterone) in just eight weeks.
7. Peanut butter
Research in the International Journal of Sports Medicine found guys who ate diets rich in 8 monounsaturated fat – the kind found in peanuts – had the highest testosterone levels.
8. Plain yogurt
Yogurt offers a three-pronged attack against low T-levels by giving you the benefits of protein, zinc and fat. Fat is essential for your body to produce testosterone while zinc is responsible for stopping testosterone from being converted into estrogen.
9. Sunflower seeds
Research has found that vitamin E has a positive effect on testosterone levels. And with just 28g giving you 84% of your RDA of this essential vitamin, sunflower seeds are the richest source you can eat.
10. Whey protein
Protein is vital for the manufacture of testosterone while whey is also proven to help you lose body fat and build more muscle, two actions that will increase your T-levels further.
