Posts published in “Health and Wellness”

The Best Strategies for Boosting Your Overall Health

Published October 29, 2019 by jjmac80

Guest article by Jennifer McGregor

Health tips are all over the internet these days, covering everything from exercise to eating right, but there are many ways to focus on your overall wellness that often aren’t covered. Taking time to think about what your body and mind need the most can help you reduce stress and anxiety, boost your energy, and keep you feeling strong and vital even when you have a busy schedule. Consider the little improvements you can make instead of just looking at the big picture. For instance, how does muscle health affect other parts of your body? What can you do to improve your oral health?

Once
you know which areas need a little work, come up with a strategy. The
most important thing to keep in mind is that staying motivated will
be key, so your plan should be realistic.
Think carefully about how you want to proceed before you get started.

Here
are a few strategies for boosting your overall health.

Keep
your smile healthy

Our
oral health plays a big role in the way we feel, but many people are
unaware of how important it is to keep their teeth and gums clean.
Not only does caring for your dental health give you a beautiful
smile, it also prevents major health issues such as heart disease.
Individuals who are living with diabetes need to be especially
careful with their teeth because blood sugar issues can lead to major
dental issues. Regular checkups are essential; if you don’t have a
regular dentist or are looking for a new one, you can use an online
tool to find
a dentist
near you.

Review
your healthcare options

It’s
not easy to take care of yourself when you’re unsure of how to go
about getting a doctor’s appointment or how you’ll pay
for medical care. With health insurance plans changing every year,
it’s very important to stay on top of your healthcare options,
especially if you’re a senior. Older adults have many benefits
available through Medicare, but out-of-pocket costs can be
substantial. A Medigap plan can help cover the costs associated with
your policy, particularly Plans F and G.

Stretch
it out

Good
muscle health is increasingly important as we get older, and it’s
essential to make sure you’re taking care of your body both before
and after you work out. Whether you practice yoga or play a sport,
there are several ways you can get in some stretches
beforehand and as a cooldown method. Make sure you learn how to
stretch properly to avoid injury. Even some simple stretches like
ankle circles, chin tucks, and neck rolls can release
stress
and boost your mood. You can also incorporate tools, such as a
massager
for your feet that will help soothe pain and ease tired soles.

Get
moving

Inactivity
can be just as detrimental to your health as smoking and living with
diabetes, according to a recent
study.
Sitting for prolonged periods of time can be dangerous to your heart,
so get up and move around, especially if your job requires you to sit
at a desk all day. Take short breaks every hour, just long enough to
get your blood circulating, or invest in a stand-up
desk
that allows you to stay upright while you work.

Boosting your health doesn’t have to be time-consuming or stressful. Think about the areas that could use some improvement and consider using tools that will help you reach your goals. By keeping your schedule and lifestyle in mind, you can create a strategy that works for you.

The Importance of Sleep! What Happens When We Don’t Get Enough.

Published February 2, 2019 by jjmac80

The Importance of Sleep! What Happens When We Don’t Get Enough.

Brandon Peters M.D. author of Insomnia Solved https://amzn.to/2GihowJ and speaker at Stanford University discusses the Importance of sleep in this Life Years guest article. Brandon is a leading expert in the area of sleep and one of the great minds of our time. I feel very fortunate to have him share his thoughts with all of us. Please click the link above to check out his new book. Thank you all so much for your support; both Dr. Peters and myself greatly appreciate it! Hope you enjoy this article.

Sleep: Pillar of Health and Well-being

By Brandon Peters, M.D.

Sleep is a pillar of health. With nutrition and exercise, it supports the optimal function of the body and mind. Poor sleep diminishes well-being and can precipitate and even worsen chronic medical conditions like weight gain, hypertension, and diabetes. How do sleep disorders like insomnia and sleep apnea undermine health?

The Vital Role of Sleep

In the past century, we have begun to more fully understand the importance of sleep to health. It is not a state in which the body shuts down. On the contrary, our very health is restored with sleep of sufficient quality and quantity.

There are two recognized states of sleep: rapid eye movement (REM) and non-REM sleep. REM is when the mind is active but the body remains paralyzed. Memory is consolidated. Learning is reinforced. Vivid dreams flood the mind, like movies in which you participate.

During non-REM sleep, which constitutes upwards of 3/4 of the night, the body is repaired. Growth hormone is released during slow-wave sleep. This predominates in the first few hours of the night. Physical conditioning, muscle growth, and important physical repairs occur then. Athletic performance is enhanced by adequate sleep. In addition, the brain’s tissues are cleansed as metabolic byproducts are cleared by the glymphatic system.

Sleep needs for adults range from 7 to 9 hours. Inadequate sleep can quickly lead to symptoms of sleep deprivation.

When Things Go Amiss

If you need 9 hours of sleep to feel rested, but you only get 8 hours, you will be sleep deprived. This can lead to important changes that affect health.

With acute sleep deprivation, there can be hormonal changes. Increased cortisol levels may provoke insulin resistance, contributing to high blood pressure and diabetes. Appetite-regulating hormones are disturbed. Ghrelin levels increase, stimulating appetite. Leptin levels decrease, also increasing appetite and weight gain.

Beyond the effects on weight regulation, there are other impacts. Sleep deprivation contributes to:

Excessive daytime sleepiness
Poor concentration
Short-term memory problems
Mood changes (anxiety, depression, or irritability)
Hallucinations
Paranoia
Physical pain
Poor performance, errors, and accidents

Not sleeping enough may provoke these symptoms. Unfortunately, sleep disorders may also have an impact. Insomnia and sleep apnea are two conditions that deserve special attention.

Insomnia is defined as difficulty falling or staying asleep. If it occurs at least 3 nights per week for more than 3 months, it is termed chronic insomnia. It may take someone with insomnia more than 30 minutes to fall asleep. After waking, as much time or more may be spent lying awake at night. Severe insomnia can result in hours spent tossing and turning. Some people feel like they haven’t slept at all for extended periods. Chronic insomnia may affect about 10 percent of the population. The resulting loss of sleep can contribute to the symptoms of sleep deprivation.

Obstructive sleep apnea is the other major sleep disorder that should not be overlooked. It is often associated with snoring. It may lead to fragmented sleep, undermining its quality. Witnessed pauses, gasping, excessive daytime sleepiness, frequent urination at night, teeth grinding, night sweats, and morning headaches may also be present. The condition requires testing to identify, and may be missed by the affected person and his or her bed partner. If sleep is of poor quality, no matter how much is obtained, an evaluation by a board-certified sleep physician is indicated.

Finding Solutions to Improve Sleep

Fortunately, there are ways to improve sleep to avoid the effects of sleep deprivation. Ensure that you are meeting your individual sleep needs. Protect your bedtime, go to bed feeling sleepy, spend enough time in bed to meet your sleep needs, and keep a consistent sleep-wake schedule. Try to get 15 to 30 minutes of sunlight upon awakening, every day, to reinforce your circadian pattern.

For those with insomnia, consider participating in a cognitive behavioral therapy for insomnia (CBTI) program. This 6-week education course can be guided by a psychologist, and online programs and books also exist. It is the most effective treatment for chronic insomnia and teaches a set of skills that can improve sleep for a lifetime.

If other symptoms are present, or if sleep deprivation persists, seek evaluation and testing with the help of a sleep physician. If a sleep disorder is identified, appropriate treatment may be the key to finally getting the healthful rest that your body and mind need to function at their best.

Brandon Peters, M.D., is a double board-certified neurologist and sleep medicine physician who practices at Virginia Mason Medical Center in Seattle. He is the author of Insomnia Solved https://amzn.to/2GihowJ, an online CBTI program and book available through Amazon. He is also an adjunct lecturer at Stanford University, the birthplace of sleep medicine.

Something is Missing From the Air You Breathe.

Published November 4, 2018 by jjmac80

Something is Missing From the Air You Breathe.

Have you ever felt tired after a long car, train or bus ride? Perhaps you have experienced fatigue after a trip on a plane and assumed it was jet lag. Have you ever slept a full 8 hours and still woke to find yourself tired and groggy? Maybe you’re like me and find that you need more sleep in the winter time. For years I assumed this was solely due to attaining less sunlight during the day which meant I had lower vitamin D3 levels and therefore required more sleep to recharge. The problem was that over time I realized I still felt I had less energy. I even began to regularly take a D3 supplement which while beneficial, still did not seem to completely rectify the issue for me. Once spring came along I would slowly begin to feel more energized. Some people are familiar with something called Seasonal Affective Disorder or SAD; the symptoms of which are fatigue, feeling withdrawn, trouble sleeping, inability to focus, Irritability, and even body aches to name a few.

There is something that connects all of these things together. Something eastern medicine has known about for years. It has to do with electricity in the body. This is something often overlooked by western medicine. While some recognize the importance of electrolytes in beverages to help hydrate and restore energy in the body, most do not understand what they are and how they help us. Electrolyte minerals that can be obtained in the diet include magnesium, calcium, potassium, and sodium. These minerals are all alkalizing, meaning they make the body more alkaline. This is a term you may have heard when someone is talking about a battery. This is because by becoming more alkaline one literally becomes more conductive and thus more electric. This is very important because there are many processes which cannot take place in the body without proper conductivity, such as cell regeneration and many other restorative functions of the body. Without proper conductivity one could experience low energy, immune dysfunction, slow wound healing, brain fog, and well… all the symptoms associated with SAD. Now while those who are aware of this (such as myself) can and do make an effort to eat a balanced diet, drink plenty of clean water, and supplement when needed, there is something profound that most are still missing. Are you ready for this?.. clean air!!

How important is the air we breathe and how does it factor in? Well first of all, the body can go almost a month without food, and up to a week without water, but if you go without air for more than a few minutes you’re a goner, so I’d say it’s pretty important. Scientists have discovered that while oxygen and nitrogen are both important components of the air we breathe (along with lesser components such as argon, carbon dioxide, and methane) it is the negative ions within the air that have the greatest impact on our health. These negative ions carry a small electrical charge which when breathed in aid our body’s in numerous functions. The action of deep breathing alone is beneficial for lymphatic drainage and activation of the pneumogastric nerve which triggers glands in the body useful for balancing hormones. Proper deep breathing can be achieved by focusing on feeling your lungs expand downward towards your belly while drawing air in through the nose. This pushes on the diaphragm and is helpful for proper digestion and massaging the intestines thereby assisting in moving waste forward and out of the body (also known as peristalsis). But how do we get more negative ions, and what about positive ions? Positive ions are unfortunately all around us; they are in all of the things that pollute our air such as chemical sprays, dust, smog, and exhaust. These positive ions essentially render the negative ions useless. Furnaces and air-conditioners also damage the charge of the negative ions. In nature the sun’s rays, the moving of the oceans waves, and quickly moving air are the tools used by the earth to charge up more negative ions.

This brings me back to my questions posed to you about feeling tired after being trapped in a room, vehicle, or plane without any of the things necessary to produce negative ions for an extended period of time. I mean, just think about the places you’ve been where you feel the most charged up; the mountains, the beach, and wide open spaces in nature. Now think about how low energy you feel when you stay inside breathing recirculated air all day. Is it any wonder people experience SAD more in places where they are forced in doors due to freezing temperatures? Automobile manufacturers are now making available negative ionizers as research has shown that it cuts down of fatigue while driving. Even the space program uses these devices to help keep astronauts alert. Having one of these ionizers around has been paramount in helping me to feel more energized. I run it while I sleep, meditate, and workout. It is especially helpful during the winter months when I cannot be outside as much. I feel the biggest difference after I sleep with it in the room. Its like I’m actually recharging! I used to use a salt lamp as these are thought to improve the negative ions, but studies have shown the amount of negative ions produced by these lamps is so low it’s almost impossible to measure; it makes a good night-light for my son though. However, here are some ionizers that do work (including the one I have). https://amzn.to/2JC5nlA https://amzn.to/2SJCmIz https://amzn.to/2SOu9TI https://amzn.to/2JCJMcE https://amzn.to/2qrqOgd

I hope this has been helpful to you. Thanks for reading!

Oral Health and Systemic Disease

Published September 23, 2018 by jjmac80

Oral Health and Systemic Disease

“You cannot be healthy without oral health.” - David Satcher (Surgeon General 1998—2000)

Quick link to the Iodine products I use

https://amzn.to/2R6QdqT

https://amzn.to/2R7n3If

An individual’s oral health is both directly and indirectly linked to overall health in the body. More and more research is coming out to support this. The teeth are connected to nerves, and the nerves are connected to blood vessels which are therefore joined to the circulatory and nervous systems. http://lifeyears.net/2018/03/30/overview-of-the-nervous-system-and-how-it-relates-to-our-health/

Infections of the teeth and gums have been shown to cause an increase in inflammation throughout the body. Gingivitis is a type of mild to moderate infection many are familiar with. Symptoms include red, puffy, and bleeding gums. Plaque and bacteria left on the teeth near the gum line builds up triggering an immune response which results in inflammation. If this condition goes unchecked long enough, one my find their condition progresses to a more serious condition know as Periodontitis or Periodontal disease. The symptoms of this disease include receding gums, tender gums, loose teeth, loss of teeth, and even damage to the jawbone. Individuals at greater risk include those with poor oral hygiene and poor nutrition, diabetics, smokers, individuals taking medications, those who are chronically dehydrated, and people with Parkinson’s. The link with many of these at risk individuals is dry-mouth or xerostomia. Saliva contains enzymes which help to reduce acidity in the mouth and neutralize harmful bacteria. In its absence these harmful intruders move in and begin to wreak havoc on the mouth. Soon what began as tender gums is now setting one up for more serious problems such as heart disease, rheumatoid arthritis, and dementia. Cardiovascular surgeons are taking this connection quite seriously, especially in the case of individuals with valvular heart disease; in this case doctors recommend regular oral examination to keep periodontal disease at bay as inflammatory links associated with this disorder are known to worsen this already problematic heart condition. Its also been shown to cause further hardening of the arteries. According to the CDC (Center for Disease Control) 630,000 Americans die every year from heart disease; that’s 1 in 4 deaths in America. It’s the number one killer of both men and women. Maintaining good oral health can greatly reduce one’s risk. In the case of rheumatoid arthritis 1.3 million Americans are affected. This is an auto immune problem in which alien proteins gather in the joints alerting the immune system to attack. The immune system uses inflammation to isolate foreign invaders in an attempt to keep them from spreading. Often the source of these alien proteins is unknown, but research is now finding that at least one source is coming directly from infections in the mouth. Hidden bacteria could be lurking under a crown, or in the aftermath of a root canal. Similar lines are now being drawn to other conditions such as Alzheimer’s, Multiple sclerosis, and Lupus. http://lifeyears.net/2018/03/31/an-overview-of-the-lymphatic-and-immune-systems/This same inflammatory response has been shown to quicken the effects of dementia and increase one’s risk of stroke.

It has also been found that Infections of the mouth such as periodontal disease can increase the incidence of bacterial pneumonia. Porphromonas gingivalisis a pathogenic bacterium which forms colonies on blood agar. When present in the mouth due to infection, it not only enters the blood stream directly (in a similar way as nicotine from chewing tobacco; giving a quick buzz) but is also available to be inhaled into the lungs where is can explode into a whole host of other problems, including pneumonia.

The good news is, there are a multitude of ways to prevent and eradicate oral infections. Cutting back on sugars and processed foods is a good start, as these things feed the bad bacteria in the body, thereby strengthening their numbers. Brushing twice a day for at least two full minutes, and paying special attention to the gum-line is especially helpful when done regularly. I know we hear this one a lot, but you need to be flossing at least once a day. I like to recommend floss sticks which make the job much easier. There are also water flushing systems one could buy to help get around braces and retainers. There are many other techniques for cleaning between teeth such as oil pulling and swishing water after meals. Oil pulling is generally done with coconut oil these days, as it is both antibacterial, and antimicrobial, but was traditionally done with sesame oil in Ayurvedic medicine. A spoon full of coconut oil in the mouth and swished for 10 to 20 minutes creates a detergent effect, cleaning teeth and killing bacteria. I would recommend doing some research before trying this technique as people with fillings and crowns could find that oil pulling loosens them over time. Other oils beneficial for cleaning and killing bad bacteria include neem, tea tree, oregano, and many others. Drinking green tea has been shown to help reduce the occurrence of mouth infections due to its high and specially tailored antioxidant content; howeverthose with dry-mouth should avoid caffeinated beverages and alcohol as these are diuretics and can cause further dehydration, exacerbating the issue. Xylitol is an artificial sweetener that has been used to treat mouth infections with great success, though I’m not a huge fan of artificial sweeteners it may have its place in serious cases. It should be noted that this sweetener is fatal to dogs, and is often found in sugar free gums. Incidentally chewing sugar free gum can help to keep the mouth clean as well. Ways to fight dry-mouth include sucking on sugar free lozenges to induce saliva, keeping hydrated, aloe vera juice, ginger, stop smoking, and trying not to be a mouth breather, which nobody likes anyway!! But seriously, putting some or all of these things into practice could truly increase your quality of life on so many levels. I also highly recommend putting a couple drops of iodine into about 2 tablespoons of filtered water and swishing for at least 30 seconds (a minute is even better). Make sure to spit it out!

You may have noticed I didn’t mention anything about the use of Fluoride; here’s why http://lifeyears.net/2018/04/01/fluoride-in-the-drinking-water/

The Benefits of Enzymes, and Why Most People Are Deficient.

Published June 1, 2018 by jjmac80

The Benefits of Enzymes, and Why Most People Are Deficient.

Here's a quick link to the enzymes I use.https://amzn.to/2RK1vBJ

The body produces and utilizes both digestive enzymes and metabolic enzymes. Digestive enzymes are tasked with turning the foods we consume into energy. While metabolic enzymes are responsible for all biochemical reactions taking place throughout the body, and are contained within every human cell. There are thousands of types of metabolic enzymes scattered among the body’s over 100 trillion cells. Without these enzymes cell death would occur and we would die. Some digestive enzymes are secreted by the gallbladder, liver, stomach, small intestine, and colon, but most are produced by the pancreas. The pancreas is likewise charged with regulating blood sugar as discussed in my blog An Overview of The Endocrine System. Metabolic enzymes are produced internally as well.

There is another very important form of enzyme which is often over looked and most are lacking; this is the food enzyme. Herein lies the problem for many individuals. Numerous issues of the body are related to this simple truth, and here’s why. When we don’t ingest ample amounts of food enzymes to help us break down the foods we eat. the body must compensate by producing them. When this occurs, the body must also slow its production of metabolic enzymes. To further compound the matter, the body produces less and less of these enzymes for us as we age. In fact, by the time one reaches their forties they are already producing far less than they did when they were younger (infants for example produce 30x the digestive enzymes then that of an adult) and with today’s common diet consisting largely of processed and refined garbage food, many could have problems much sooner. Food enzymes abound within raw foods and grass fed meats which have not been overcooked. We have become so concerned with food safety and preservation that we kill these beneficial enzymes in order to remove potentially harmful bacteria. This is done via various processes such as pasteurization, homogenization, radiation (as with spinach for example) and the use of microwaves. Other factors contributing to low enzyme survival rate include foods raised in poor soil, GMO alteration, and the ingesting of toxins such as artificial sweeteners, herbicides, pesticides, medications, and consumption of fluoride. The effects of fluoride are further discussed in my blog Fluoride in The Drinking Water. While it’s true there are some dangers in regard to bad bacteria in milk, I.g. E coli, and listeria, there has been research done which shows a substantial nutritional deficiency in animals which were given pasteurized milk versus whole milk. One such study included multiple generations of cats. The group receiving only whole milk thrived and proliferated, while the group receiving only pasteurized milk eventually became frail and sterile. A good rule to follow when it comes to food is if it doesn’t mold and break down on its own, don’t eat it. I personally supplement my diet with an enzyme blend to help insure my body is getting what it needs. This is a quick and easy way to help make the most of the foods you’re eating. There are different enzymes required for the utilization of each carbohydrates, proteins, and fats.

Food allergies, obesity, poor muscle development, depression, anxiety, gallbladder problems, crones disease, leaky gut syndrome, constant diarrhea, dairy intolerance, brain fog, inflammation, toxicity, blood clots, poor hormone regulation, increased aging, poor utilization of oxygen, and many other ailments can all be related to enzyme deficiency. To give you an idea of how enzyme deficiency can cascade, lets take a quick look at brain fog. The brain can only make use of glucose as energy. It burns 25% of all blood sugar available in the body. Some other organs in the body can directly utilize fat as energy, but not the brain. Without a steady supply of glucose the brain will become impaired within approximately 4 hours. Symptoms often begin to show up as erratic emotional behavior before progressing into memory loss and inability to concentrate. The brain can make quick use of foods high in glucose like honey and fruit, but otherwise requires carbohydrates to be turned into glucose by the body before it can be used. When carbohydrates are in short supply it can make use of glycogen which has been stored by the liver from the breaking down of proteins and fats, and then converted to glucose. However, in order to make this conversion the liver itself must have glucose from carbohydrates to burn as fuel. Enzymes help with this as well. The more enzymes available, the less energy is required to make this conversion. This is why low carbohydrate diets are not sustainable for extended periods, and also why it is paramount that proper enzyme levels are present.

Enzymes are extremely valuable for every function of the body, not the least of which is the immune system. The immune system requires the enzyme protease for example, which is needed to break down proteins critical to the production of white blood cells that are essential for proper immune function. Lipase is a major enzyme needed for breaking down fat. Without it, an individual could struggle with unhealthy weight gain and an inability to make use of lipids for the production of sex hormones such as testosterone for males and estrogen for women.

I could go on, but to conclude, I would strongly encourage anyone looking to optimize their health to consider making a few healthy alterations to their diet by including plenty of raw fruits and vegetables, and perhaps enzyme supplementation to round out a healthy lifestyle. Here are the enzymes I use once again. https://amzn.to/2RK1vBJ I also like to recommend fulvic acid, https://amzn.to/2q5usME this is amazing stuff!

How to Increase Testosterone Naturally

Published April 19, 2018 by jjmac80

How to Increase Testosterone Naturally

Many will tell you that lower levels of testosterone in men come with increased age and that’s just the way it is. Interestingly average testosterone levels in men have been slowly declining for many years now. There have been multiple studies conducted in this area, and most have concluded that each generation of males born will on average have lower overall testosterone levels then their fathers, and their fathers lower than their grandfathers. The decline is approximately 1% per year. This means (for example) on average a male of say 40 years of age in 2018 has 10% lower testosterone levels than a man who was age 40 in 2008.

There are many negative effects of low testosterone levels such as depression, low bone density, poor muscle development, and sexual dysfunction. For more about the effects of low testosterone, check out my blog; An Overview of The Endocrine System.

So what’s happening, and what can you do to fix it? There are potentially many natural reasons for the decline. Studies have shown that testosterone tends to temporarily increase when males are in a constant state of being challenged by other males. As the world becomes more civilized and cozy (meaning we no longer need to forage for food, and battle for territory) one could speculate less testosterone is needed. Also, as the world moves out of the industrial age of working with our hands and doing physical labor, and more into the technological age, one may again theorize, less testosterone is needed. Another interesting connection is low levels of vitamin D3, which has a role to play in the production of testosterone. D3 is more accurately a hormone synthesized by the body. Many are spending more time indoors these days, limiting their exposure to the sun and causing levels to plummet. Supplementation can be helpful, but it is not assimilated as well as that which comes by natural processes. If an individual is low in D3, elevating levels to within normal range can increase testosterone levels in some men by as much as 20%. This does not mean that one can increase testosterone levels even higher by dosing mass amounts of D3, balance is important. The best time to get out in the sun for D3 production is when the sun is at its highest, so in the middle of the day. The reason for this is the sun produces more UVB rays during this time which are necessary for 7-dhydrocholesterol to be activated for D3 production; 15 to 20 minutes is plenty. When the sun is lower in the sky there are greater concentrations of UVA rays which do not flip this switch. It should be noted that over exposure to both types can be harmful to the skin, so it’s important to monitor your time. My favorite D3 supplement https://amzn.to/2yu44Av

Sleep is another important factor. In 2011 The University of Chicago Medical Center reported that lack of sleep dramatically decreases testosterone levels. In this study many young men in their mid 20s who were sleeping less than 5 hours a night were found to have testosterone equal to men 10 to 15 years older. Other studies have shown 7 to 9 hours is ideal for maximum production. Lack of sleep also leads to an increase in cortisol levels which has itself been shown to lower testosterone. Lack of sleep also tends to mean higher stress levels which cascades into higher levels of cortisol and again minimizes testosterone production. Not to mention excessive levels of cortisol can also lead to weight gain; another enemy of testosterone. So make sleep a priority.

Belly fat is a testosterone killer! At the beginning of 2018 it was estimated that 40% of adult Americans were obese and almost 19% of children. Fat contains Aromatase, which is an enzyme that converts testosterone into estrogen. The more fat one has the more testosterone is converted to estrogen. In today’s society people have become sedentary; compound that with mass amounts of processed crap food and you get the average man-boobed male. So get up and move, and for crying out loud stop eating the junk food. I like to tell people to think about what types a food were available a couple hundred years ago, before everything became processed. It starts to look a bit like the paleo diet. High amounts of sugar are also associated with low testosterone and should be avoided; as are foods containing simple carbohydrates such as pasta, bread, candy, and soda. It is imperative to eat good fats however, such as those found in Salmon, avocados, nuts, and olive oil, as testosterone is a lipid hormone, meaning its production is directly related to certain forms of cholesterol.

Proper liver function is also paramount to optimum testosterone production. One crucial job of the liver is to expel excess amounts of estrogen from the body. Estrogen can build up in the body for a number of reasons. Pesticides, herbicides, BPA in plastic bottles, some soy products, perfumes, fire retardants, liquor, beer (mainly those high in hops) and a number of other things can have an effect on estrogen build up. The liver is already working overtime these days, but one that is toxic could really be struggling to keep up. The same is true of the lymphatic system. (for more on this refer to my blog, An Overview of The Lymphatic and Immune Systems) There are ways to assist the liver in detoxifying. Foods high in sulfur help to shuttle these toxins out while also serving to elevate glutathione levels, which is a very powerful antioxidant produced in the body. By helping the body to eliminate estrogen one can better appreciate the positive effects of testosterone. Foods high in sulfur include Broccoli, kale, brussels sprouts, cauliflower, garlic, turnips, eggs, and my favorite, onions. In fact, one study performed in 2009 reported rodents fed a diet high in onions for 20 days increased their testosterone levels by 300% This is the sulfler I use, 99.9% pure https://amzn.to/2yt9Wdu

Zinc is also crucial to testosterone production. Much like D3, if one is low in zinc, bringing levels up to within normal range can have a profound effect of testosterone levels and when combined with magnesium the results are even better. Many people are deficient in these minerals due to poor diet. Good sources of zinc include oysters, grass fed beef, lamb, chicken, eggs, oatmeal, pumpkin seeds, cashews, and some mushrooms. The body sweats out zinc when exercising, so the more active you are the more likely it is that you will need to replace it. Another way in which the body becomes quickly depleted in men is through excessive seamen loss. Yep I said it. If you’re sitting around punching the clown all day, you are going to have very low zinc levels, and to compound that every time you orgasm the body releases large amounts of oxytocin. This hormone has many positive roles to play in the body (again more information to be found in my blog on the endocrine system) however oxytocin is a testosterone antagonist which means it may temporarily down-regulate free testosterone while simultaneously up-regulating the production of DHT (often related to hair loss and prostate issues) and another inflammatory enzyme PGD2 which can also have many negative effects when left unchecked. Do with this information, what you will, but I would suggest finding other things to do when you get bored. Here is an inexpensive zinc supplement I recommend for those who aren't getting enough in their diet https://amzn.to/2D4eyKQ

Finally, one simple way to increase testosterone is to weight train. Lifting weights 3 to 4 days a week for 30 minutes to an hour has been shown to increase both free testosterone and growth hormone. There is also some research to suggest that cold showers may spark a temporary rise is testosterone levels as well as increase immune activity. This is known as the James Bond shower.

So that’s it. Sleep, eat a proper diet, exercise and lift, mitigate stress, get outside, don’t drink in excess, don’t self indulge daily, stay away from the sweets, maybe try a cold shower, and be the man you were meant to be.