Issue link: https://cp.revolio.com/i/1498053
www.AbbysHealthFood.com | # 56| Page 17 quality source is used. Dr. Moerck recommends using an organic supercritical CO2 extract of saw palmetto oil, which is dark green in color. Since saw palmetto is a fat-soluble supplement, taking it with eggs will enhance the absorption of its nutrients. (3) There is also solid research indicating that if you take astaxanthin in combination with saw palmetto, you may experience significant synergistic benefits. A 2009 study published in the Journal of the International Society of Sports Nutrition found that an optimal dose of saw palmetto and astaxanthin decreased both DHT and estrogen while simultaneously increasing testosterone. 6 Also, in order to block the synthesis of excess estrogen (estradiol) from testosterone there are excellent foods and plant extracts that may help to block the enzyme known as aromatase which is responsible producing estrogen. Some of these include white button mushrooms, grape seed extract and nettles. Nutrients That Can Help Boost Testosterone Levels In addition to using bioidentical hormones or saw palmetto, there are two nutrients that have been found to be beneficial to testicular health and testosterone production. Zinc is an important mineral in testosterone production. Yet, the National Health and Nutrition Examination Survey found that about 45 percent of adults over 60 have low zinc levels due to insufficient intake. Regardless of supplementation, 20 to 25 percent of older adults still had inadequate levels. It was found that supplementing with zinc for as little as six weeks has been shown to improve testosterone in men with low levels. On the other hand, restricting zinc dietary sources yielded to a drop in the production of the male hormone. Excellent sources of zinc include: Oysters, protein- rich foods like meats and fish, raw milk and raw cheese, beans, fermented foods, like yogurt and kefir. You may also take a zinc supplement to raise your levels. Just stick to a dosage of less than 40 milligrams a day. Overdosing on zinc may cause nausea or inhibit the absorption of essential minerals in your body, like copper. Vitamin D deficiency is a growing epidemic in the US and is profoundly affecting men's health. The cholesterol-derived steroid hormone vitamin D is crucial for men's health. It plays a role in the development of the sperm cell nucleus and helps maintain semen quality and sperm count. Vitamin D can also increase your testosterone level, helping improve your libido. Have your vitamin D levels tested using a 25(OH)D or a 25-hydroxyvitamin D test. The optimal level of vitamin D is around 50 to 70 ng/ml for adults. There are three effective sources of vitamin D: healthy sun exposure, safe-tanning beds, vitamin D3 supplementation. Learn more about how to optimize your vitamin D levels by watching my 1-hour lecture on vitamin D. The Connection Between Weight and Low Testosterone Levels Research presented at the Endocrine Society's 2012 conference discussed the link between weight and testosterone levels. Overweight men were more prone to having low testosterone levels and shedding excess pounds may alleviate this problem. Managing your weight means you have to manage your diet. Below are some ways to jumpstart a healthy diet: Limit processed sugar in your diet, Eliminate refined carbohydrates from processed foods, Consume vegetable carbohydrates and healthy fats. Consume organic dairy products, like high- quality cheeses and whey protein, to boost your branch chain amino acids (BCAA). According to research, BCAAs were found to raise testosterone levels, particularly when taken with strength training. While there are supplements that provide BCAAs, I believe that leucine, found in dairy products, carries the highest concentrations of this beneficial amino acid. Exercise as a Testosterone Booster Unlike aerobics or prolonged moderate exercise, short, intense exercise was found to be beneficial in increasing testosterone levels. The results are enhanced with the help of intermittent fasting. Intermittent fasting helps boost testosterone by improving the expression of satiety hormones, like insulin, leptin, adiponectin, glucacgon-like peptide-1 (GLP-1), cholecystokinin (CKK), and melanocortins, which are linked to healthy testosterone function, increased libido, and the prevention of age-induced testosterone decline. When it comes to an exercise plan that will complement testosterone function and production (along with overall health), I recommend including not just aerobics in your routine, but also: High-intensity interval training and Strength training. Address Your Chronic Stress, Too The production of the stress hormone cortisol blocks the production and effects of testosterone. From a biological perspective, cortisol increases your "fight or flight" response, thereby lowering testosterone-associated functions such as mating, competing, and aggression. Chronic stress can take a toll on testosterone production, as well as your overall health. Therefore, stress management is equally important to a healthy diet and regular exercise. Tools you can use to stay stress-free include prayer, meditation, laughter, and yoga. Relaxation skills, such as deep breathing and visualization, can also promote your emotional health. Among my favorite stress management tools is the Emotional Freedom Technique (EFT), a method similar to acupuncture but without the use of needles. EFT is known to eliminate negative behavior and instill a positive mentality. Always bear in mind that your emotional health is strongly linked to your physical health, and you have to pay attention to your negative feelings as much as you do to the foods you eat.