8 Simple Steps to Men's Optimum Health and Fitness
Whatever your goals are, unless you follow a multi-faceted strategy such as in the guidelines below, you will not get the full benefits of the program. These include eliminating or at least significantly reducing the factors that reduce hormone levels, improve your diet, modify your exercise program, reduce stress and restore nutritional status. By doing so, you can dramatically improve your hormonal balance and more importantly the way you look, feel and perform.
It is human nature to take the path of least resistance, so many men in search of a quick, simple fix may wind up placing undue reliance on one aspect of this program, whether it be supplementation or diet or exercise. For example, they may take supplements designed to increase testosterone levels, but train incorrectly, eat a high carbohydrate diet and not get enough sleep and wonder why they aren't getting the full benefits from the supplements!
These could be the most important steps you take for over-all health and achieving your personal fitness goals.
Step 1: Adopt a testosterone-enhancing diet.
You are what you eat! If you want to keep high on "testosterone" it is extremely important to follow these dietary rules.
Eat a diet rich in vegetables with an adequate supply of both protein and healthy fats. Especially eat green leafy vegetables such as broccoli, cauliflower, kale, Swiss chard, Brussels sprouts and cabbage. These vegetables contain phytochemicals which are essential for healthy hormone production and estrogen metabolism.
Limit excessive carbohydrate intake, especially simple sugars and starches (breads, cereals, pasta and potatoes). High carbohydrate intake can create a rapid rise in blood sugar, creating excess levels of insulin and cortisol- two hormones that work against testosterone and diminish its production.
Make sure you eat enough protein. In Latin, the word protein, means above all else. Without adequate protein you will not provide your muscles with the essential amino acids for growth, repair and maximum function.
Forget low fat! It's a little known fact that testosterone (and all other male hormones) are actually made from cholesterol. When fats become deficient in the diet, testosterone levels decline. Of course this doesn't mean that a man's diet should be a fat free-for-all! There are good fats and there are bad fats. Fats to be avoided include the trans-fats such as those found in margarine and other processed foods. The essential fasts such as those found in cold-water fish, walnuts, pumpkin seeds and flaxseed are a dietary necessity and should be eaten on a regular daily basis. These fats are essential for normal testosterone production, for when dietary fats are deficient, testosterone production is inhibited.
Eat one or two hardboiled eggs daily. Not only are small amounts of dietary cholesterol important for the formulation testosterone, eggs provide fatty acids necessary for optimal hormonal production.
Eat five smaller (instead of three larger) well balanced meals each day. Smaller, more frequent meals will help maintain steady blood sugars and eliminate unnecessary stress hormone release. Don't wait until you are famished to eat! To insure getting five balanced meals daily, it is very useful to use the meal replacements such as grain bars and power drinks if you are always "on the run."
Step 2: Incorporate physical activity into your daily life.
Train harder for shorter periods of time, for both the lack of physical activity and excessive physical activity (over training) will result in decreased levels of testosterone, and high levels of testosterone are needed to insure muscle growth and repair. Exercise effects testosterone directly by stimulating the pituitary gland and the testes and it probably also raises levels by slowing down the normal breakdown of testosterone.
The duration, intensity and frequency of exercise will determine the circulating levels of testosterone. Testosterone levels increase most with short intense bursts of activity (like those used for strength training). They decrease with prolonged "endurance" activities, such as long-distance running, swimming or cycling. During endurance training, testosterone is needed to maintain muscle, but frequent extended training doesn't allow for repair and recovery of testosterone and tissue damage occurs. Studies show that exercise will elevate testosterone for about 45 minutes. But after an hour, the effects become negative and levels begin to tumble. Once they're down, they can stay down for as much as six days!
To maximize your testosterone response to exercise, avoid over-training. Strength train no more than 45 minutes three to four times a week. Avoid aerobic exercise (other than a brief warm up) during strength training sessions. If you feel like you want to exercise or train more, split sessions are recommended. Use periodization of your workouts. This means to change them frequently by cycling them throughout the year.
Step 3: Take high-quality vitamin and mineral supplements.
To insure adequate nutrients for the body to produce testosterone and its more potent cousin dihydrotestosterone, supplement your diet with the following vitamins, minerals and nutrients.
Vitamin A 25,000 IU Vitamin E 400 IU (to reduce free radical stress on the pituitary gland use an extra 400 IU prior to a work-out). Vitamin C 2 grams (increase to 4 to 6 grams if estrogen levels are high. To reduce post-workout increases in the stress hormone cortisol, take an extra 3 grams prior to a workout). Vitamin B Complex 100mg Zinc 50mg Boron 3mg Selenium 200mcg Essential Fats 2 tablespoons Multi vitamin formulation Multi mineral formulation
Step 4: Adopt a testosterone-enhancing lifestyle.
Lose body fat and increase lean muscle mass. Fat cells, especially in the abdominal region, produce the aromatase enzyme which converts testosterone into estrogen.
Reduce alcohol intake. Excessive drinking can increase estrogen levels inhibiting your body's ability to produce testosterone. Reduce or eliminate alcohol consumption to enable your liver to better remove excess estrogens.
Eliminate all medications that are unnecessary for immediate health. Many commonly prescribed drugs affect liver function and testosterone conversion. They include NSAIDs, Ibuprofen, Acetaminophen, Aspirin, the "Statin" class of cholesterol lowering drugs, some heart and blood pressure medications, some anti-depressants. Consult with your physician and ask if they can be eliminated for a six month period of time, so you can determine their effect on your hormonal levels. Since many of these "lifestyle" medications may actually be treating the symptoms of testosterone deficiency, after a time you may find that you no longer need them.
Try to get 8 hours of sleep nightly. Don't underestimate the power of a "good night's sleep." Studies have shown that most people are chronically sleep deprived. Nothing can take the place of adequate rest and if you are sleep deprived your testosterone status will suffer. If you are now able to obtain this many hours of rest regularly, consider an occasional "power nap."
Get at least one hour of exposure to sunlight daily, especially during winter. Testosterone raises and falls with the seasons and sunlight is essential for the natural yearly rhythm in the body. Sunlight is necessary for optimum brain function and, as a result, for maximum testosterone production.
Increase your stress resistance. There is a strong interrelationship between mental outlook and physical well-being, and it is largely mediated by hormones. While the right kind of stress can be very beneficial hormonally, the wrong kind can be devastating. Emotional stress if a frequent cause of decreased testosterone levels. Chronic stress not only interferes with testosterone function, muscle building and strength, it causes premature aging and contributes to the onset of cardiovascular disease.
Stress proof your life. First, set your goals and determine your priorities. The create and follow a step-by-step plan to achieve them. Focus on what's really important in your life and don't let the "small stuff" get in the way.
For those interested in enhancing testosterone production and minimizing estrogen use: ProSportscreme ® (a topical phytoandrogen formula). Two pumps in the morning and at bedtime applied to the scrotal tissues and or back, inner thighs, arms, abdomen and calves. Rotate the body sites daily and continue use for one month and then decrease the dose to five days weekly. To avoid tolerance to the crème, it is a good idea to discontinue therapy one week out of every six.
To reduce excess levels of estrogen use: Anti-Estrogen SportsCreme ® Two to four pumps daily placed onto the skin such as behind knees, underarms or inner thighs. Zinc monomethionine (100mg a night for 1-month, 50mg at night for 2-months). Soy protein isoflavone concentrates (50mg daily. Isoflavones [phytoestrogens], compete with estradiol on cell receptor sites and stimulate the liver to remove estrogens from the blood). Saw Palmetto (320mg daily).
To increase your focus, energy and sexual and or athletic performance use: AndroBlast ® (a rapidly acting, testosterone supporting spray). Four to five sprays 45-minutes prior to physical or sexual performance (Ed.- AndroSpray ® may also be used).
To buffer the effects of stress and support the important testosterone regulating brain chemical- dopamine- use: NeuroCharge ® (a restorative oral herbal formula designed to increase energy and libido). Three capsules two times daily five out of six weeks.
To improve symptoms of prostate problems, or if you are over 50 with a family history of prostate disease use: Supplements containing saw palmetto, di-indolylmethane, pygeum, Urtica Dioca and other prostate protecting nutrients (Anti-Estrogen SportsCreme ® would be beneficial).
While restoration of testosterone can restore sexual function, in many men additional support is necessary. The use of supplements containing high levels of the amino acid arginine, helps to stimulate the release of nitric oxide, which is necessary for healthy erection. To help restore the muscles necessary for proper erection, it is recommended that kegal exercise is practiced for a few minutes daily.
To protect against male pattern baldness use the medication, Finasteride 1.25mg daily to block the conversion of testosterone to DHT.
To enhance athletic performance, lean muscle and fat loss use NorAndro SportsCreme ® during heavy training cycles as two pumps daily in conjunction with ProSportsCreme ® daily and AndroBlast ® five sprays one to three times daily.
Any person subject to drug test monitoring should be aware that use of these products may cause you to test positive for anabolic steroid use.
Men with any pre-existing hormonal dependant cancers (i.e. prostate, breast etc.), should avoid the use of testosterone increasing products.
Any man over fifty years old should have a Prostate Specific Antigen (PSA) and prostate exam performed to rule out the presence of microscopic cancer. While restoring free testosterone to healthy physiological levels (25 to 40 pg/mL) does not cause prostate cancer, it can induce existing prostate cancer cells to proliferate faster.
Step 6: What to expect.
While restoring testosterone levels will certainly improve your over-all health and well-being, it will not turn you into the world's best lover, or a muscle bound behemoth! Nor will it cause your hair to fall out or cause you to get prostate cancer.
Over 75% of the people following this testosterone enhancing program feel, look and perform better and for some the effects have been nothing short of miraculous. Some of the most commonly reported benefits of the products include:
Improved athletic performance.
Decreased workout recovery time, less joint pain, stiffness and muscle soreness.
Increased muscle mass and decreased body fat.
Increased libido and sexual function.
Feeling calmer, less stressed and more positive about life.
Step 7: Monitor therapy in two months by evaluating your hormones.
Use a saliva based test kit such as AndroCheck ®. It is important to monitor hormone levels to fine tune your program and to make sure too much testosterone is not being converted into estradiol (estrogen). If after three months on the program you have failed to achieve the desired results, we would refer you to a physician for more comprehensive diagnosis and treatment.
Step 8: Start your testosterone enhancing plan today.
Remember, if at any time you would like more individual guidance and comprehensive medical care, please contact us and we can refer you to a physician who will consult with you.