#Lowt Archives - Life Years

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.

In short; the endocrine system is the collective whole of the body’s many glands which are responsible for producing various hormones and regulating multiple functions, including (but not limited to) sexual, tissue, sleep, metabolism, mood, and growth. One adaptogenic herb I use to help balance the hormones is Ashwagandha. This is the one I use https://amzn.to/2yvQOvw I split it up, and take one in the morning and one in the evening.

Signaling in the endocrine system is much slower than that of the nervous system. That is because the endocrine system operates via hormone secretions into the blood stream rather than electrochemical waves. In the same way that it can take longer for hormone signaling to activate a process, it can also take more time to halt said process. There is another form of signaling known as the paracrine which operates via molecules which are released from a paracrine cell and received by the target cell; however there are fewer functions using this system. The hormones manufactured throughout the endocrine system by the endocrine glands have specific markers which are only received by special target cells which have the proper receptors; like a key made for a lock. Hormones which do not possess the right markers will not have an effect on target cells with receptors for a different hormone. There are however trips and triggers which exist in foods, plants, chemicals, and our environment which masquerade as hormones or contain them and can in fact have an impact on the natural processes.

There are three main hormone types. Peptide hormones, Amino acid derivatives, and Lipid derivatives. There are also Eicosanoids; sometimes referred to as local hormones, but are probably best labeled as biologically active lipids such as the various prostaglandins and leukotrienes. These are fatty acid derivatives which are being studied for their link to assorted inflammations and cancers. All hormones produced by the body serve as a check and balance system to keep the body functioning properly. There are over a hundred specific peptide hormones. Some of the main ones are insulin, oxytocin, and somatotropin (human growth hormone). Although most people are likely familiar with insulin and HGH; oxytocin is one that some may be less acquainted with. This hormone has many nicknames, including the love hormone, the cuddle hormone, and the monogamy hormone. These have to do with its connection to the human bonding experience as oxytocin is released in both males and females during orgasm. However it is also responsible for contractions during the birthing process and even plays a role in the production of milk. Often when a new mother hears a baby cry or even sits in the spot where she usually feeds her baby, she will begin to produce milk. This is due to the release of oxytocin. Amino acid derivative hormones have two basic categorizes; thyroid hormones, and catecholamines. The thyroid is located just below the larynx (Adams apple) and is responsible for converting amino acid tyrosine and the chemical element iodine into thyroxine and triiodothyronine. These hormones regulate metabolism and the body’s ability to turn calories into energy. Every cell in the body is counting on the thyroid to give them what they need for proper metabolism. Catecholamines include dopamine and norepinephrine, both of which are neurotransmitters and also serve as endocrine modulators. Research has also shown the norepinephrine may also play a role in memory and conditioned learning. Norepinephrine is also synthesized from tyrosine and is converted to epinephrine (adrenaline). Lipid derivatives are hormones produced from certain types of fats like triglycerides, fatty acids, and molecules. Most come from cholesterol. The more prominent of which are the steroid type hormones. These hormones are secreted from the adrenal cortex, the ovaries, and the testes. They can also be released by the placenta during pregnancy. Androgens are the male sex hormones; the chief of which is testosterone. The female sex hormones consist of both estrogens and progestins. Progesterone is a progestin that is largely responsible for ensuring that the body is able to carry a baby full term. Also, after conception the placenta begins to secrete additional progesterone to prevent another conception from being possible by thwarting ovulation.

The endocrine system attempts to achieve homeostasis by utilizing both negative and positive feedback responses. The negative feedback response works in a way that is similar to the float device in the back of a toilet. Once the water has reached an appropriate level, the water is turned off. Likewise, once the glands have produced a suitable quantity of hormone, the brain sends a signal to switch it off. This signaling comes through the pituitary gland, but originates in the hypothalamus. The hypothalamus is about the size of an almond, and works to link the nervous system and endocrine system together. Positive feedback reinforces change in the controlled condition; which means the signaling of a certain hormone actually triggers a loop response causing the release of more. As previously stated, oxytocin is responsible for inducing contractions during the birthing process, and in turn the contractions signal the release of additional oxytocin; this will continue until the baby is born.

A couple of other glands I’d like point out are the pineal gland (located near the center of the head, but slightly to the back) and the thymus (located in the chest area). The pineal gland which is light sensitive, manufactures a hormone called melatonin that is paramount in regulating the sleep/wake cycle. Melatonin (which is needed for deep sleep) is best produced in a room that is dark; the darker the better. Research has shown that melatonin plays other vital roles as well. These include scavenging free radicals, helping the body eliminate cancer cells, and fighting inflammation. Studies have also shown that a lack of melatonin can lead to quickened atrophy of the thymus which can have adverse effects on the immune system. However; supplementation is not recommended, as over time the body may adjust by limiting natural production which can create a dependency; sleep is best. When we are exposed to light the pineal gland also produces serotonin (the precursor to melatonin) which affects our mood and energy levels. Antidepressants are thought to have an impact on this natural process, but the way they function is not completely understood, and there are a range of side effects which can disrupt other operations. Another culprit which can disrupt our circadian cycle is artificial light. Blue and white lights in particular, like that of a cell phone, tablet, or computer can cause the pineal gland to perceive that it is day time, which can sometimes lead to insomnia. This is why it is a good idea to avoid these devices before bed time. Interestingly, lights of red and orange wave form (like that of a fire) do not suppress melatonin, which may give credence to the idea that man evolved around a camp fire. There is also some conjecture that the pineal gland may have a hand in producing a psychedelic chemical known as DMT, however there is no conclusive evidence as of yet, and more research needs to be conducted in this area. The thymus gland (as mentioned above) reaches maturity before we reach the end of puberty. From there it begins to shrink; this is known as involution. The shrinking of this gland happens over time, as its cells are slowly replaced by fat cells until finally there is virtually no thymus gland left by age 75. The thymus produces and matures our T-Cells, or T-lymphocytes via the hormone thymosin. These cells help to protect the body from both viral and bacterial pathogens. As we age and the thymus shrinks, so too does the body’s ability to protect itself. Other issues common to our society such as leaky gut can further compound this issue by allowing the introduction of unwanted microbes and microbial products to pass into the bloodstream which can trigger a type of chronic T-Cell stimulation called inflammaging. This is associated with diseases such as Alzheimer’s, atherosclerosis, heart disease, rheumatoid arthritis, cancer, and others ailments often associated with aging.

There are many conditions which can be linked to dysfunctional or sluggish operating of the endocrine system. Some of the most familiar are..

Hypothyroidism- Individuals with this disorder suffer from an under active thyroid. Symptoms include fatigue, weight gain, muscle weakness, increased sensitivity to cold, puffy face, slowed heart rate, pain in joints, constipation, dry skin, thinning hair, elevated blood cholesterol, and depression. Hyperthyroidism- With this condition an individuals thyroid over produces hormones sending the body into a sympathetic state; sometimes referred to as Grave’s disease, although Grave’s tends to be a bit more extreme. A good endocrinologist should be able to determine the severity of said conditions. symptoms include rapid heart beat, sudden weight loss, increased appetite, anxiety, irritability, increased sensitivity to heat, sweating, insomnia, excessive bowl movements, and trembling of the hands.

Thyroiditis- Often an extension of the above disorders, this ailment involves the inflammation and or swelling of the thyroid. This issue can be painful if brought on by trauma, or sometimes painless if associated with either hypo or hyperthyroidism. Symptoms include firm and enlarged glands which are typically visible on one or both sides of the neck, with or without pain. Other symptoms are similar to those listed above.

Thyroid cancer- Is thought to develop in follicular and parafollicular thyroid cells. There are three types of thyroid cancer; papillary, follicular, and anaplastic (PTC, FTC, and ATC). Symptoms may include nodule growths on thyroid and possibly changes in voice, as the recurrent laryngeal nerve can become irritated. Other possible symptoms can be similar to those found with hypo and hyperthyroidism.

Adrenal insufficiency- (Addison’s disorder). The adrenal glands produce cortisol and aldosterone, but with Addison’s they typically produce insufficient amounts leading to a host of symptoms, such as low blood pressure, fainting, extreme fatigue, abdominal pain, depression, a craving for salt, diarrhea and vomiting, hyperpigmentation of the skin, decreased appitite, and weight loss.

Metabolic disorder- There are many types of metabolic disorders, ranging from relatively minor to major. This mutation is typically hereditary and is passed down through families. Those who suffer from this condition have difficulty processing proteins, fats, nucleic acids, and sugars. In extreme cases fatality has occurred; although for most treatment options are available. Signs and symptoms are extremely vast.

Polycystic ovary syndrome- (PCOS) This is a condition that commonly causes swelling of the ovaries and excessive fluid retention in the local follicles. PCOS can have a direct impact on a woman’s ability to conceive. While the cause is currently unknown, it is understood that obesity can exacerbate the issue; weight loss is usually recommended. Symptoms include elevated levels of male hormones which can lead to facial hair, adult acne, and balding. These women may also experience infrequent or absent periods.

Hypoglycemia- Technically not considered a disease, but rather a condition associated with diabetes or other viral or bacterial illnesses. Low blood sugar is the largest indicator; signs of hypoglycemia include heart palpitations, pale skin, fatigue, hunger, irritation, anxiety, and a tingling sensation around the mouth.

Cushing syndrome- If the body is exposed to heightened levels of cortisol for extended periods of time (via over production or corticosteroid medication) a condition can develop in which the individual begins to gain weight around the face, belly, and upper back, while simultaneously losing fat from the arms and legs. Other attributes of this syndrome may include bone loss, high blood pressure, and eventually type 2 diabetes. Men with this condition may experience erectile dysfunction, and loss of libido, while women may experience increased growth of facial and body hair. It may also become difficult for the body to repair itself should injury occur.

Osteoporosis- This is subsequent to a thinning of the bones, and can result from low production of estrogen or a lack of proper nutrients in the diet. While there are a few symptoms which can be associated with this deficiency, such as chronic back ache, or a loss in height, there are usually no signs until a fracture or other injury occurs.

Type 1 diabetes- (often referred to as juvenile diabetes) This condition is sometimes the result of genetic inheritance, but is also thought to be linked to a viral culprit; at this time is not completely understood. With this ailment the pancreas fails to produce sufficient amounts of insulin which is needed by cells in the body in order to utilize glucose as energy. Also as I pointed out in the previous chapter, the immune system attacks the body by killing beta cells needed for manufacturing insulin. Symptoms may include extreme hunger and thirst, frequent urination, fatigue, weakness, blurred vision, and irritability.

Type 2 diabetes- With type 2, the body’s cells usually become resistant to insulin. It is possible to have low insulin production as well, but typically the former is to blame. Symptoms include, increased thirst, increased hunger, fatigue, frequent urination, poor wound healing, and hyper pigmentation in areas where the skin may have rolls or folds, such as the back of the neck. The medical community would lead you to believe that this condition is also chronic and incurable; however I have seen individuals come off of all medications and return to normal insulin sensitivity in as little as 30 days with diet and exercise.

Low testosterone- (Which may or may not be linked to hypogonadism) Symptoms include, sexual and reproductive dysfunction, decrease in bone density, decrease in muscle mass, low levels of red blood cells, and loss of feeling of well being. It’s worth noting that most low testosterone issues can be attributed to a garbage diet and a sedentary lifestyle. While it’s true that testosterone decreases with age, carrying excess fat and poor nutrition can be large contributing factors. The same can be said for many other conditions as well, Just about every issue above can be treated to some extent with proper diet and activity. Obesity is on the rise in this country. People shovel in the junk food and wonder why they feel like crap. Sadly, most would rather take a pill than take responsibility for what goes into their body. Compound that with inactivity, and millions of people are setting themselves up for a life time of suffering that could (for the most part) be avoided by making healthier choices.

Posts tagged as “#Lowt”

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Endocrine System; An Overview