TROUBLES WITH TESTOSTERONE?
By
Jason Shea, M.S., PICP, PES
It seems that testosterone levels in men are slowly becoming extinct, along with the Caspian Tiger, deep squats, Z Cavariccis, and Chess King clothing stores. In the 1940’s, the average male had 700mg/dl, compared to roughly 400mg/dl for the modern day male. Studies have shown men’s testosterone levels are dropping each decade (Travison 2006). In one particular study, 1500 men aged 45-79 had their testosterone levels tested. The first group of 45-79 year olds was tested in the late 1980’s, the second group tested in the mid 1990’s and the last group of 45-79 year olds was tested between 2002 and 2004.
The researchers found a drop in the same age subject groups from decade to decade. The researchers concluded that men aged 45-79 in the 1980’s had higher testosterone than 45-79 year olds in the 1990s. And those men aged 79 in the 1990’s had higher testosterone levels than men aged 45-79 in 2003-2004. What was once believed to be a natural testosterone decline with age has now been shown to be a general decline in testosterone levels among men with each passing decade. Now we are facing the male version of menopause: andropause.
Low testosterone in men has been associated with various chronic health problems. A study out of the University of Florida has shown that men with high blood pressure, diabetes, high cholesterol and even asthma are more likely to have low testosterone (Mulligan et al 2006). Low testosterone has also been linked to prostate cancer and increased risk of heart attack.
What can we do about this general decline in men’s testosterone levels? From pharmaceutical testosterone to the herbs and supplements that cover the pages of men’s fitness and health magazines, there seems to be a cure at every corner. Finding out what works and what doesn’t can not only save lots of money, but also save the quality of one’s health.
So, at 36 years old, knowing that men’s testosterone levels slowly begin to decline past 30, I set out to sort through the scientific information and use myself as the guinea pig.
First step was to have my testosterone levels checked to set a baseline. After the first test I was then able to see if I could maintain or elevate my levels throughout the next year. Yes, I know, you need to test 4 times over a 24 hour period for better accuracy, but for the sake cost effectiveness and self experimentation, once a day would have to suffice.
My first testosterone measurement was taken March 4, 2009. The measurements are below:
After 17 months of self-experimentation, my second measurement was taken August 20, 2010. Those measurements are below:
The total did go up, but the free actually went down. Not quite the result I was aiming for, as an increase in both free and total would have been preferred. Some theories on why the drop in free may have occurred include:
Age related decline in free testosterone
Decreased caloric consumption while trying to get below 6% bodyfat during “beach season” Under-recovering from 2 a day workouts
Not enough avocados??
Desensitized to the effects of Eurycoma/Longjack and or SHBG neutralizing herbal blend. Too many nights staying up late watching One Tree Hill.
Rather than being another article pushing some product, I will take you through the protocols I experimented with. This article will also provide some of the scientific theory behind the proposed effects each supplement has on men’s testosterone.
Vitamin D
The first “vitamin/ingredient” that I feel may have played the greatest role in naturally raising my testosterone levels is in fact a vitamin known for it’s hormonal properties. This particular vitamin, along with thyroid hormone, are the only two substances that have receptor sites on every cell throughout the body. Along with the effects on general health, immune health, cancer prevention, bone health, diabetes, and many, many more, Vitamin D also plays a role in testosterone production.
Research has shown that men with adequate vitamin D levels have significantly higher testosterone and free androgen levels than men with inadequate vitamin D levels (Wehr et al 2010). In the same study, Wehr et al found seasonal variations in testosterone levels, with March being the lowest and August being the highest. When measuring waist to hip ratio and testosterone levels, Van Anders et al 2006 had similar findings with the summer and fall having the highest testosterone levels and spring and winter the lowest.
Preferring to get at least 1-2 hours of sunshine a day during the summer, I also relied on vitamin D3 supplementation. To elevate my vitamin D levels in the winter, I rely on a bolus dosage of 20-25,000 IU in the AM on Mondays and 20-25,000 IU in the PM that same day. I then wait until Thursday and take the same dosages in the AM and PM. This is done for a max of 8 weeks.
The vitamin D is broken down into two separate supplements. One containing pure D3 and the other containing something referred to as “activator X”, vitamin K, for better vitamin D absorption. During the summer when I am getting much more natural vitamin D, I would dramatically cut the dosage back and try to rely on natural sunlight as much as possible.
Yes, I know, isn’t there concern about vitamin D toxicity? Read Jive Turkey Part II: Vitamin D Toxicity for some of the science on this topic. Besides fatigue, lethargy, and calcium issues, none of which I have experienced, it is very difficult to find symptoms of vitamin D toxicity.
Zinc
Next up, zinc restoration. MY approach to zinc was slightly different, as I cycled zinc along with my carb ups. I only took zinc supplements during my carb ups, which in turn would theoretically lead to an enhanced testosterone rebound. The zinc supplement I chose consisted of 2 forms of zinc, zinc orotate and zinc aspartate. I took 300mg, 150 during breakfast and 150 before bed on Friday, Saturday and Sunday, coinciding with my increased carbohydrate intake.
Zinc is a highly important mineral in the production of testosterone, as well as about 300+ other enzymatic reactions in the human body. If zinc levels are inadequate, release of two hormones, follicle stimulating hormone and luteinizing, is halted. These two hormones are responsible for the stimulation of testosterone production. Without these, testosterone production can be compromised.
Once testosterone has been produced, insufficient zinc levels can also lead to an increase in the conversion of testosterone to estrogen. Without proper zinc levels to keep the aromatase enzyme in check, testosterone may be converted to estrogen.
A 1996 study out of the Wayne State University School of Medicine found a significant correlation between zinc and serum testosterone. After 6 months of zinc supplementation, marginally zinc deficient subjects nearly doubled their serum testosterone levels. The baseline average before zinc supplementation was 8.3 nmol/L. After 6 months of zinc supplementation, the average was 16 nmol/L(Prasad et al 1996). Other studies on zinc deficiency’s role in decreased testosterone levels have echoed similar findings (Prasad 1985, Prasad 1988). Research has also shown adequate zinc levels prevent decreases in testosterone levels during exhaustive exercise (Kilic et al 2006).
Testosterone Supplements
The problem with taking supplements blindly is often times they may cause more harm than good. For myself, taking a supplement that purely focused on increasing total testosterone could have opened a window for negative health consequences. From frying the adrenals to increasing aromatase enzyme activity or conversion to dihydrotestosterone (DHT), taking a total testosterone enhancement supplement was not the best action for myself based on the results of my bloodwork.
Instead, I needed a supplement that would release or prevent the testosterone I was making from binding to sex hormone binding globulin (SHBG). As my blood work revealed, it was not my total
levels of testosterone that needed as much work, rather making the testosterone I do produce more available in the free form. Armed with this information, the supplement choices were pretty easy:
1. Nettle Extract: Aromatase inhibitor believed to block testosterone from binding to SHBG. 2. Sea Buckthorn: Native to parts of Europe and mostly China, sea Buckthorn contains lignans,
antioxidant phytoestrogens, which are believed to block both 5-alpha reductase and aromatase enzymes, thus, sparing testosterone.
3. Mungbean Sprout Powder: Commonly known in Chinese cuisine as “yinya”, Mungbean sprout powder is known for testosterone support due to it’s phytochemical properties.
4. Green Oat Extract: More commonly known as Avena Sativa, research has shown this oat extract to have significant positive effects on increasing both serum testosterone and sex drive.
5. Oat Bran Fiber: Fiber is critical in estrogen “cleaning” and testosterone support.
There are many products that contain this combination of ingredients. The one I chose had 2000mg of this blend, which was taken 1-2 times daily.
6. Eurycoma Longifolia (better known as Tongkat Ali):
Studies have shown eurycoma longifolia to have significant effects on reversing the effects of estrogen (Wahab et al 2010), increasing testosterone and sperm quality (Chan et al 2009), and increased sexual performance due to increased testosterone (Zanoli et al 2009). Aside from it’s potent libido altering effects, this medicinal herb has also been shown to have positive effects on muscle strength (Ang H and Cheang H 2001).
Regarding this supplement I was sure to do my homework, as oftentimes Chinese medicinal herbs can be heavily marketed “snake oil” products with insufficient concentrations or inferiorly sourced ingredients. The one I chose was a 50:1 Sumatran Extract. As a bonus, the product also contained Polyrachis Vicina, or Chinese Mountain Ant. Known as the “Herb of Kings”, mountain ant contains very high levels of organic zinc, which we previously learned is paramount for testosterone production.
Other Factors:
Adequate Magnesium Levels: Whole books have been written on the importance of this mineral. From calcium absorption and bone health, to it’s effects on heart and cardiovascular health, magnesium is an extremely important mineral for the human body. As a co-factor in over 300 enzymatic reactions, magnesium has been shown to have positive effects on testosterone production. Research out of the Selcuk University in Turkey studied the effects of 4 weeks of magnesium supplementation on testosterone levels. The researchers found increases in both free and total testosterone after only 4 weeks of magnesium supplementation (Cinar et al 2010).
The magnesium I used was Ubermag Plus from Poliquin. What separates this magnesium from most others on the market is that it contains 4 types of magnesium, each in bio-available chelate form. It contains 50mg of Mg Taurate, 50mg of Mg Glycinate, 25mg of Mg Fumarate, and 25mg of Mg Orotate, along with 300mg of L-tryptophan. Why the 4 types of magnesium? Some people do not absorb certain forms of magnesium. With 4 highly bio-available forms, one can be assured that they are absorbing at least one, if not all.
Proper Hydration: To ensure adequate hydration, most must consume and absorb water. To ensure proper water absorption, electrolytes are paramount. A sugar free electrolyte powder is a safe bet. I used a sugar free electrolyte powder that consisted of multiple forms of potassium, magnesium and sodium.
Sleep: Low sleep = Low Testosterone. Studies have shown that many male sleep apnea sufferers also suffer from low libido.
High Quality Fat Diet: Without fat in your diet it is hard to consume enough cholesterol to provide your body with the necessary building blocks for testosterone production. Cholesterol is the first precursor and foundation for testosterone production. Without cholesterol, you cannot make testosterone. A little publicized fact “they” forgot to mention when it was recommended that we eat low fat/ high carb diets, similar to the one proposed by the USDA in the form of the Food Pyramid. Avocados, Grass Fed Beef, Bison Steaks, Organic eggs from non soy or corn fed chickens, Organic Butter, and Salba are all staples.
No Long Distance Cardio: About 5 years ago I decided to take up cycling as a hobby/physical challenge. To ensure that I would take it serious, I signed up for a 192 mile, 2 day charity ride. At the time cycling was definitely the “in thing” as Lance Armstrong and his Discovery team were making headline news in
preparation of their assault on the mountain ranges of France. The charity ride was in August, so I felt the training should begin at the start of June. As a strength coach it made sense to keep up with my strength training at least 3 days per week, while riding my bike the 10 miles to work at least 1-2 days per week. On the weekends I would do one hard ride, typically the hilliest course I could find. In training I never rode more than 2.5 hours or roughly 40 miles, for a total of less than 20 total rides.
During the training, I did notice a few physical changes that I just chalked up to being tired or aging. After all, with the high volume of cardio I figured I was getting into great shape, and my body was becoming a finely tuned machine. Boy was I wrong!
First was my decreased libido. Age? Not at 31 yrs old. Tired? Probably. Next was my decreased energy, followed by a decrease in my ability to tolerate stress. Anxiety soon crept in, and one of the only ways to temper it was, you guessed it……more cardio. From there came the trouble sleeping and moodiness. Last thing I noticed was the alterations in body composition. Looking at pics of me and my family on the beach 2 weeks before the charity ride, I noticed something. No muscle definition and higher body fat. Not to mention some chronic back pain. How could this be, as I felt I was a fat burning machine with all the cardio I was doing. I should have been ripped.
Let’s take a deeper look at what happened here. Workouts consisting of mainly strength training or “crossfit” style workouts were all I had done for the previous four years. I had not performed any distance training in quite some time.
With the jump in my long distance cardio exercise came an increase in my cortisol levels. After a few weeks, my cortisol may have become chronically elevated, leading to the decreased stress tolerance, irritability, anxiety and sleep disturbances. Of course each of these negative physical adaptations feeds the other, creating a viscous cycle. On the other side of the spectrum from cortisol is testosterone. Decreased testosterone levels are usually seen with chronically increased cortisol levels. Numerous studies have shown long duration endurance training lowers testosterone. This combined with elevated cortisol probably explained the drop in libido and energy.
Lastly, the changes in body composition. It is not often that we see an endurance athlete on a ketogenic (very low carb) diet when training. During the training I felt I needed the energy to fuel the rides, so I increased my carbohydrate intake dramatically. I figured I was doing all this training so I would be burning the calories and remaining lean if not getting leaner. The problem was the exact opposite
happened. My body became efficient at burning calories during the workout, but it was not efficient at utilizing fat as the fuel source.
With the glycogen in the cells and glucose in the bloodstream, my body may have preferred to use up the carbs first, before tapping into the fat stores. The more carbs I at and burned, the more I craved. Along with the decreased ability to burn fat, my hormonal profile had most likely changed as well. When the body is stressed and cortisol levels are high, the body protects itself by going into storage mode. My body probably preferred to store calories in the form of fat, typically around the midsection area. With the decreased testosterone levels from all the cardio, it was nearly impossible for my body to maintain, never mind add, lean muscle to my frame. No wonder I was losing weight. I wasn’t getting leaner, I was rapidly losing muscle.
Another possible hormonal change was a decrease in growth hormone. Growth hormone has been shown to elicit positive changes in body composition through its actions on fat cell mobilization. Sleep is not only important for testosterone, but also for growth hormone secretion. With the lack of sleep, it may be safe to assume my growth hormone levels were on the downside, leading to a decreased ability to fend off body fat accumulation. If you want to read more about the impact of excessive endurance training, read In Search of the Runner’s High.
Upon learning a little more endocrinology and the effects endurance training can have, I quickly ceased any and all long distance training shortly after completing the charity ride. From that point, it has been a blessing to remain somewhere below 10% bodyfat year round, while somewhat restoring my hormonal balance. It is too bad I did not get my testosterone levels measured then, as I am sure they were similar to those of a field mouse. Now-a -days cardio is in the form of modified strongman training, sprint intervals, bag or mitt work, jiu-jitsu, or short rest interval weight training.
References
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