Pace and Power

Testy Stuff!

Testy Stuff!

Last week’s e-male on boosting natural testosterone got many of those lurkers out of their warm winter beds and into tossing kettlebells, tractor tyres and other sorts. Dinner now includes some estrogen-diminishing foods such as broccoli and cabbage, whilst beer is consumed with less abandon.

Many of the ladies responded too, wanting to know what is good for their gorgeous bods...

And so, before we unpack that question, we need to get rid of a few of the misconceptions that are associated with male and female bodies.

Myth 1:

The first notion is that sex hormones are exclusivity "male" or "female".

FACT: Both men and women produce both male and female hormones - although men have much higher concentrations of testosterone than women; and women have much higher concentrations of estrogen and progesterone than men. However, all the sex hormones play vital roles in both males and females.

In fact, testosterone is absolutely vital for women: The female body relies upon testosterone to produce estrogen. Testosterone is produced in the ovaries and adrenal glands and is converted to estradiol, which is the primary estrogen in non-pregnant women, up until menopause occurs. After menopause, estrone is produced, and in pregnant women, estriol is produced. To simplify terms for this article, I’ll refer to “estrogen” when referring to the “feminine” hormones. When testosterone has been converted to estrogen, it promotes regular menstrual cycles, feminine characteristics and fertility.

Benefits of Adequate Levels of Natural Testosterone in the Female Body:

Balanced levels of natural testosterone in a woman’s body have several wonderful health benefits for her: It helps her to shape up, increases perky muscle tone, maintains bone density, eliminates moodiness, increases energy, improves skin quality and assists with losing bodyfat! In addition, the female libido is directly stimulated by testosterone.

Effects of Low Levels of Testosterone in the Female Body:

Conversely, signs and symptoms of low testosterone levels in women can present as depression, low haemoglobin levels (anaemia), mood swings, weight gain and a higher risk of fibrocystic breast disease. Low levels of testosterone in women also significantly increases the risk of osteoporosis and decreases libido, as well as difficulty achieving orgasm.

That Pesky Pill!

A common side effect of hormonal birth control is elevated levels of sex hormone-binding globulin, or SHBG. Its function is exactly in its name: SHBG binds to the sex hormones, especially testosterone and estradiol and inhibits their function. Reduced bioavailability of testosterone in women means less desire for sex. You can garner all the intention and enthusiasm for your partner, but without the right hormonal balance, including some testosterone, you’re going struggle to “get into the mood” - this is made worse if you’re on the Pill. Amongst the other sneaky side-effects of the Pill, there is unwanted fat gain and mood-swings. The Pill is also one of the leading causes of breast cancer and a lower bone density in women.

Myth 2:

The second misconception is that niggling, pervasive stigma that heavy resistance training and/or meat-eating by females is going to suddenly flood their bodies with huge amounts of pure, unadulterated testosterone, turning them from dainty delights into big, burly, hairy girls with bulging muscles…and sadly this notion is hard to shake, even for my enlightened readership!

FACT: Yes - testosterone is responsible for acquiring lean muscle tone in women, but, because women produce far less testosterone than men (roughly only 1/10^th), packing on huge amounts of muscle mass naturally is just not possible for women! What you will get from heavy resistance training or Kettlebells, is a nice, shapely and toned body!

Myth 3:

The third misconception is the notion of "good" and "bad" hormones. We have the idea that estrogen and testosterone are mortal enemies, waging a bitter hormonal war on each other as they both try to gain a foothold over the other.

FACT: Rather than labeling hormones as "good" or "bad", each hormone has an optimal equilibrium level in the body with respect to the other hormones. It is when your hormones are out of balance—out of their proper ratios then you may manifest a health problem, not just because of any one solitary "bad" hormone.

The truth is, the human body is incredibly wise. It is a magnificent and finely-tuned instrument that coordinates and balances all hormones and other vital processes within itself to create optimal health and homeostasis.

Maintaining natural, healthy hormonal levels in women is all about balance, a healthy lifestyle, including exercise and diet.

Tips to keep your natural hormones in balance!

Step 1

Eat olive oil, olives, nuts, seeds, flaxseed oil and deep water fatty fish. Monounsaturated fats in particular, found in avocados, eggs and olive oil significantly affect the production of testosterone. Avo’s deserve special mention: In addition to providing us girls with healthy fats, they also contain high levels of folic acid, which is a very important nutrient during the first few weeks of pregnancy: Folic acid is vital for the development of your baby’s brain and spinal cord. Avo’s also contain potassium which aids in regulating the female thyroid gland, which may enhance female libido levels. Almonds are considered a prime source of healthy fats, providing the raw material for the production of hormones. Eggs, in addition to providing fats, are a great source of B vitamins (B5 and B6) both of which help reduce stress and balance hormonal levels. High levels of stress are a well-known cause of low libido.

Step 2

Do at least three 30-minute sessions of resistance training – such as traditional weight training or Russian Kettlebell training per week. Training with resistance promotes longevity by increasing bone density and is one of the healthiest ways to increase natural testosterone: In response to intense training, the pituitary gland sends signals to the ovaries and adrenal glands, which in turn produce testosterone. To elicit this response, choose compound, multi-joint exercises, such as squats, deadlifts, lunges, box jumps, pull ups and push ups/bench press. These exercises trigger the body to produce testosterone to deal with the physical load perceived by the central nervous system.

Step 3

Eat as many servings of healthy raw vegetables as possible, and include some fruit. Besides being nutrient dense and low in kilojoules, vegetables help balance your hormones: Cruciferous vegetables such as broccoli, cauliflower, spinach, Brussels sprouts and cabbage are rich in indoles which help with estrogen metabolism, promoting balance.  Figs are loaded with vitamin B6, which is responsible for producing anti-PMS, mood-boosting serotonin. Figs also reduce water retention– especially during PMS. They are also are high in amino acids, which researchers believe can stimulate your libido. It has also been suggested that figs can increase your sexual stamina.

Step 4

Supplement with Zinc - this safe supplement for women promotes healthy natural testosterone levels. It also increases your immune system response, helps with lean muscle tone, is great for your skin, enhances libido and mental alertness. If you prefer, raw oysters, brown rice, salmon and turkey contain significant levels of Zinc.

Step 5

Add a Vitamin C supplement to your diet. About 1,000 milligrams of Ester C is good as it helps reduce the enzyme that rapidly converts testosterone into estrogen.

Step 6

Eat a small to medium portion of unprocessed red or white meat at every meal - such as steak, poultry or cold water, fatty fish. Salmon, in particular, is an excellent food for women: In addition to supplying a good quality protein and essential fatty acids, salmon provides essential stress-fighting B vitamins - B5, B6, B12 and zinc - all of which play a vital role in maintaining hormonal balance. As an easy alternative to getting your protein, simply use LeanPlex as your in-between "snack" meals - midmorning and midafternoon. LeanPlex is an excellent source of protein - Simply add water! AND it tastes YUMMY!

Step 7

Limit your intake of alcohol. Alcohol disturbs many of the body's natural hormonal processes, plus it is incredibly fattening.

Women tend to have a higher bodyfat percentage than men, and it is this higher bodyfat composition that retains alcohol in females for longer. In addition, estrogen enhances alcohol absorption and reduces alcohol break-down. In fact, absorption of alcohol increases when estrogen levels peak during those two weeks prior to menstruation.

To make matters worse, drinking alcohol increases your estrogen levels considerably - by as much as 300 percent within 30 minutes of consumption! The body has a natural rise of estrogen just before you ovulate, but if you keep inducing these spurts of estrogen every time you drink alcohol, this may have a breast cancer-promoting effect as well as significant weight gain over time.

Step 8

Stay active with your partner. Your naturally occurring testosterone levels start to drop after only one week of sexual inactivity.

Step 9

Get seven to eight hours of restful sleep every night. Less sleep has been linked to getting fatter over the years... Healthy sleep patterns promote balanced hormone production as well as a lean, fit, strong and healthy body!