Power Hormones, Testosterone and Weight Loss

Welcome back to The Science of Fat Loss Hints, Tricks, and Tips: Part 6 to learn how boosting testosterone and other power hormones helps to facilitate fat loss, increases energy and helps to sculpt your body for both men and women.

Most people don’t realize that testosterone and weight loss are tied together.  Being a holistic personal trainer and nutrition coach in Los Angeles for the past 17 years has given me some interesting and key insights into healthy eating, exercise and holistic lifestyle changes. We will start by discussing how growth hormones, DHEA, testosterone and weight loss are interrelated and focus on the science and then discuss what you can do to boost your power hormones and lose weight.

Please note, it is beneficial and important to get the correct advice on your exercise routine, overall nutrition program, daily calorie intake and developing healthy habits. If you need help, call us to get started today at (310) 720-8125.

 

Androgens – The Power Hormones (For Men and Women)

In this section, we will be discussing the power of getting hormonal, but in a good way, and the importance of hormones in their relationship to losing weight.

Losing weight is directly driven by our powerful hormones which are comprised of chemical messengers that trigger necessary changes in the body and are created in the endocrine glands. These mighty messengers control significant things such as hunger, reproduction, emotions and even our mood. When our hormones are in proper balance, they help the body thrive, and we feel amazing, and specific power hormones make a difference especially with testosterone and weight loss.

Androgens are a group of chemically related sex steroid hormones that play a huge role in both woman and men’s health. In males, androgens are made primarily in the testes and in women, the ovaries as well as the adrenal glands.

Androgens primarily consist of three potent hormones which are testosterone, DHEA and growth hormones.  These three hormones fuel your life and provide drive, energy, motivation, fat loss, sex drive and libido, body sculpting, toning, athletic performance, mood and yes, even happiness. One of the primary goals of our program is to optimize your hormones; especially these power hormones because as you improve your hormonal balance, you will have more energy and motivation to exercise and move your body!

1. Growth Hormones – A vital hormone that is produced in the pituitary gland and responsible for the growth process in children and adolescents. This hormone, also known as human growth hormones (HGH) drastically decreases after puberty.  HGH helps to maintain, build, and repair healthy tissue in the brain and other organs. This hormone can help to speed up healing after an injury and repair muscle tissue after exercise. This helps to build muscle mass, boost metabolism, and burn fat. HGH is also said to benefit the quality and appearance of the skin

2. Testosterone – This hormone is an extremely potent androgen that regulates fertility, muscle mass, fat distribution, and red blood cell formation and also decreases as men age.

Testosterone plays a key role in your:

• • sex drive and libido
  • mood and quality of life
  • verbal memory and thinking ability
  • muscle mass and bones
  • drive and motivation
  • strength and power

3. DHEA – Dehydroepiandrosterone (DHEA) is produced in the adrenal gland and helps produce other hormones such as testosterone and estrogen and peaks in early adulthood then gradually decreases as we age. DHEA is also said to slow up the aging process, improve sports performance, enhance libido, promote weight loss, and bolster the immune system. In addition, DHEA supplements are frequently marketed as testosterone-boosting agents and used for such purposes as increasing muscle mass and reducing fat mass.

The interesting commonality with all three of these powerful hormones is that they all decrease with age, but there are ways we can boost them in our bodies naturally.

 

Testing and Power Hormones

Some doctors believe that ideally for Growth Hormones, DHEA and Testosterone, a person should be in the top 25% percentile of the range that the test is measuring – this would be considered by some doctors as the optimal reference range.  So for example, for your age bracket and gender, for a particular test, if the range is 1 thru 1000, the top 25% would be between 750 and 1000.

There is a difference between a normal reference range and the optimal reference range.  The normal reference range is based on a statistical analysis.  This grouping is based on an unhealthy population with 70% of the population being overweight or obese.  Some doctors have come up with an optimal reference range as a different way to view lab testing and a better possible way to determine overall health status.  Please consult your doctor.

If you’re interested in hormone testing, I do provide hormone panels that are helpful to improve overall health and performance.  Please see my lab testing page.

 

Best Ways to Boost Androgens:

1. Weight Training – Strength training has been proven to induce growth hormone and testosterone release regardless of age. By increasing the weight and lowering the reps and focusing on the larger muscle groups such as glutes, quads, and hamstrings, with squats, lunges, and deadlifts, you can increase testosterone levels naturally.  For more on strength training and interval training, click here: Strength Training and Weight Loss
   • • The science, cause, and effect behind weight training – By building more muscle, you will reduce the body fat percentage which automatically leads to higher testosterone, but it also has an independent impact on elevating testosterone.
       • • Since muscle naturally decreases with age, incorporating weight training and increasing muscle mass has a positive correlation with higher testosterone levels.
         • Also, adding more weight progressively over time will cause your body to adapt to higher and higher testosterone levels through neuromuscular adaptations.
2. Interval Training – Interval training or HIIT (high-intensity interval training) is a time-efficient strategy to increase muscle power resulting in the release of more free testosterone in the body.
   • • The science, cause, and effect behind interval training – Hormone release during exercise depends on intensity. When you approach 85-95% of VO2max, you will naturally increase levels of growth hormone, testosterone as well as many other hormones.
       • • By alternating between high and low-intensity training, consisting of short duration explosive cardio lasting no longer than 20 minutes will result in the following:
           • • High Intensity – Anaerobic metabolism predominates and creates a metabolic demand that is exceptionally effective in long-term fat loss as well as overall conditioning. An example would be sprinting.
             • Low Intensity – Aerobic metabolism predominates allowing for the recovery process to occur breaking down carbohydrates and fats for energy. An example would be a brisk walk.
3. Adequate Saturated Fat Intake – Saturated fat does not make us fat, and yes, it can be useful for you in moderation! According to the Dietary Advisory Committee Report, “The DGAC Report does not provide sufficient evidence to conclude that increases in whole grain and fiber and decreases in dietary saturated fat, salt, and animal protein will lead to positive health outcomes.” – (Hite and Feinman et al. 2010)  The myth that fat is related to heart disease has been debunked.  The cause of hearts disease is inflammation caused by processed foods, lack of exercise, poor sleep habits, stress, sugar consumption, toxins and nutrient deficiencies.  For more information on how much fat is ideal for weight loss, click here: Metabolism and Weight Loss.
   • • The science, cause, and effect behind adequate saturated fat intake – Dietary fats in general, including saturated fats, are now known to regulate testosterone and androgen production positively.
       • • Without a healthy amount of fat in your diet, your body won’t be able to increase testosterone levels.
         • Men who get less than 20% of their dietary needs from fats have been shown to have consistently lower testosterone levels. 20% to 30% allocated to fat of total calories is ideal.
         • Consuming saturated fat helps satiate your hunger hormones making you feel full and satisfied faster which of course leads to eating less overall.
         • Also, saturated fat is vital for the absorption of vitamin A and D, and vitamin D is a primary component of producing healthy testosterone levels.
4. Get Eight Hours of Sleep Per Night – Getting enough sleep is critical for overall health and wellness as many of our bodily functions occur during our sleeping hours including calcium being absorbed by our bones as well as a majority of testosterone being released in men which takes place during sleep. The science, cause, and effect of getting eight hours of sleep per night – In a study written in the Asian Institute of Andrology, it was found that plasma testosterone levels peak during sleep and when sleep was restricted to five hours instead of eight for a period of eight nights the result was a decreased testosterone level of 10-15%.
   • • By not getting enough sleep each night you can dramatically lower testosterone levels. According to a study published in the Journal of the American Medical Association (JAMA), Eve Van Cauter, Ph.D., professor in medicine and director of the study, “Low testosterone levels are associated with reduced well being and vigor, which may also occur as a consequence of sleep loss” said Van Cauter.
5. Low to Moderate Stress – As we discussed in a prior series, stress can cause a vast array of adverse health issues and keeping our stressors on the low to moderate spectrum can help dramatically especially regarding our hormones, one of which is cortisol, the stress hormone.  For more information on stress and weight loss, click here: Stress and Weight Loss
   • • The science, cause, and effect behind low to moderate stress – When cortisol levels are raised, testosterone levels decrease in response. High levels of stress are dangerous for long-term health and can lead to many other health problems.

 

Ways to Reduce Androgens:

1. High-Stress levels – As stated before, high-stress levels can lead to lowered levels of androgens especially testosterone. With high levels of stress, you get high levels of cortisol which block the release of testosterone. The science, cause, and effect of high-stress levels reducing androgens – According to a study, led by Robert Josephs, professor of psychology at The University of Texas at Austin, “It makes good adaptive sense that testosterone’s behavioral influence during an emergency situation gets blocked because engaging in behaviors that are encouraged by testosterone, such as mating, competition, and aggression, during an imminent survival situation could be fatal,” Josephs said. “On the other hand, fight or flight behaviors encouraged by cortisol become more likely during an emergency situation when cortisol levels are high. Thus, it makes sense that the hormonal axes that regulate testosterone levels and cortisol levels are antagonistic.”
2. Chronic Infections and Weak Immune System – It goes without saying that with high stress comes a weakened immune system which can lead to chronic infections as well as a reduction in androgens.  Infections may include Lyme Disease, Epstein Bar Virus, Parasites, Candida, Mold Illness and others.  For some, this may be the primary cause of low testosterone – I’ve personally have been affected by Lyme Disease and it dramatically lowered my testosterone.
   • • The science, cause, and effect of chronic infections and a weak immune system – Sex hormones affect the immune system directly by increasing the number of circulating immune cells.
       • • Sex hormones have a direct impact on immune-related diseases as both estrogen and testosterone are primary regulators of the immune system.
         • We might soon be seeing testosterone boosting supplements next to the vitamin C in the immune system aisle at the store!
3. High Ejaculation Frequency in Men – When men ejaculate testosterone levels decline, and this is the reason why athletes won’t have sex before big games because athletic performance is negatively affected.
   • • The science, cause, and effect of high ejaculation frequency in men – In a 2003 study, men who abstained from ejaculation for seven days showed a rise in serum testosterone of 145.7%.
       • • Frequent ejaculation can lower androgen receptors in the brain.
         • Androgen receptors help your body use testosterone.
         • Over time, frequent ejaculation may affect the overall ability of your androgen receptors in utilizing testosterone.
         • Ideally, depending on age, the ideal frequency of ejaculation for men is between 3 and 14 days.  The older you are, the longer you should wait to ejaculate.  For men, please note, you can have as much sex as you want, just don’t ejaculate every time you have sex; if you’re young, once every 3 days.  If you’re older, possibly once every 10 days.  If you’re a guy and your reading this thinking, “this is crazy!”  Try it.  It does have an impact on mood, mental clarity, passion, stamina, endurance, training intensity and overall drive.  And, it would be a good idea to stay away from porn.  Porn usage has become an epidemic and No girlfriend can compete with porn. I bring this point up, not as a morale issue but really focused on the health aspect of porn consumption.  Excessive porn can lower overall health and if ejaculation frequency is too high, this will lower the benefits mentioned above.  This reminds me of a story of a client I worked with several years ago.  He was single and just couldn’t commit.  He watched way too much porn and was completely detached from women.  His energy and motivation was low.  I discussed with him the benefits of refraining from porn and to change his ejaculation frequency to once every 7 days.  6 months later, he had a fiance.  He was happier and was better able to emotionally and physically connect with his fiance. From a health perspective, watching way too much porn is a big problem.
4. Poor sleep quality and quantity – Just because we are asleep does not mean the body is also sleeping. Not getting adequate quality sleep takes a physical toll on the body and inhibits many normal functions from occurring.  For my clients, the recommendation is 8 to 10 hours of sleep (minimum) with a power down, 1 hour before bed.  This power down focuses on no technology usage (TV, cell phone, laptop, tablet).  It’s better to read a book, soak in the tub, take a shower, or stretch.  This is a great way to boost melatonin before bed (the sleepy hormone).
   • • The science, cause, and effect of poor sleep quality and quantity – In a study written by the Journal of Clinical Endocrinology and Metabolism, they found that lower testosterone levels may be associated with less healthy sleep patterns such as sleep apnea and other sleep disturbances.
       • • Men with lower testosterone levels had lower sleep efficiency.
         • Even though testosterone production peaks in the morning, growth hormone peaks at night so getting enough sleep is imperative in preventing a reduction in androgens.
5. Low-fat diet – Fat is your friend, not your enemy as shown by low-fat diets causing a reduction in androgen levels.
   • • The science, cause, and effect of a low-fat diet – Studies have shown that when you reduce your fat intake as well as increasing fiber, it results in a 12% lowering of the circulating androgen levels in the body.
6. Not Eating Enough Calories – If you are under eating for a prolong period of time, this can reduce your power hormones and other important hormones such as thyroid hormones.  For more on this topic, go to: Metabolism and Weight Loss
7. Medications – Certain medications may lower androgens.  Please consult with your doctor about the possible side-effects of each medication that you take and read the medication symptom list that comes with the medication – it is a fold out piece of paper with small print that comes with the medication upon purchase.  I know, most people will not read this, but you should; many medications have various side-effects.
8. Low Vitamin D Levels – Vitamin D should be between 50 and 80 nanograms/milliliter.  Get your levels tested.

 

Five Foods to Help Boost Androgens

1. Garlic – This frequently used spice not only boosts your immune system, but it also increases your testosterone by reducing cortisol levels with its dominant component, allicin.
2. Eggs – A fantastic source of protein, vitamin D and omega-3s will not only help increase testosterone levels, but they also help in building muscle mass.
3. Almonds – This nut is very high in zinc, and as mentioned earlier, zinc is vital for testosterone production.
4. Bananas – This fruit contains an enzyme called bromelain which is known to boost testosterone levels.
5. Salmon – The benefits of wild salmon include:
   • • Increasing testosterone levels due to the magnesium and omega-3s.
     • Lowering the level of the sex hormone binding “globulin” which makes testosterone non-functional.

For more healthy food options, get your free grocery list to help boost your androgens naturally today!

Losing weight may seem like it starts from the outside, but it starts from the inside and how well our bodies are functioning. We need to consider many things like sleep, stress, diet, and exercise because they all affect every aspect of our internal machine we call our body. Get started today and make 2019 your power performance year!

 

WEIGHT LOSS IS THE #1 HEALTH GOAL IN AMERICA

Weight Loss is the #1 Health Goal in America.  And, there is a strong correlation between belly fat or a large belly and degenerative disease.  Whether you want to look great naked or simply just want to live longer, getting leaner and healthier has to be one of your priorities in life.  If you interested in learning more about getting lean and healthy, please check out my 10 part series on the science of weight loss.

Part 1 – Metabolism and Weight Loss

Part 2 – Strength Training and Weight Loss

Part 3 – Gut Health and Weight Loss

Part 4 – Stress and Weight Loss

Part 5 – Insulin and Weight Loss

Part 6 – Testosterone and Weight Loss

Part 7 – Sleep and Weight Loss

Part 8 – Brain Health and Weight Loss

Part 9 – Sunlight and Weight Loss

Part 10 – Detox and Weight Loss

 

Biography: as a Certified Personal Trainer Los Angeles, Shawn Phillips is a well-known Health Practitioner and Fat Loss Expert specializing in body sculpting, nutrition, lab testing, and exercise coaching. For a FREE consultation call him at (310) 720-8125.

• Certified Holistic Lifestyle Coach and Nutrition Coach Los Angeles
• Personal Trainer Santa Monica and surrounding area