Previously, I covered how hidden inflammation and oxidative stress could be contributing to your low testosterone and erectile dysfunction without you, or your doctor, knowing about it. Another often overlooked area that can contribute to ED is psychological distress. Negative emotional states like depression and anxiety, and unmanaged mental and emotional stress can lead to low testosterone, ED, and other sexual health issues.
 

Erectile dysfunction is generally classified as psychogenic (mental or related to the brain), physical (due to poor blood flow, hypertension, endothelial damage, etc..), or, more commonly, a combination of the two. Depression and anxiety disorders are the two most common psychogenic contributors to ED, but simple fatigue and stress can also add to the problem.
 

Depression & ED

Depression is a broad term which includes persistent low mood, low energy, and loss of interest and enjoyment for pleasurable activities like, well, sex. Loss of sexual interest (loss of libido, desire, and/or potency) is one of the most common complaints of men with depressive disorders. For men with depression, ED may be related to their impaired ability to form and maintain intimate relationships caused by the irritability and social withdrawal associated with their disorder. The loss of sexual desire and satisfaction may also be related to a deficiency of dopamine and serotonin consistent with depression. Of course, ED in and of itself may contribute to depression which can then lead to further ED and a subsequent downward spiral.

Is depression causing your ED or is ED causing your depression?
 

Anxiety & ED

Anxiety is another major player in psychogenic ED. It can include general anxiety states like fear of social situations and panic disorders, and, like depression, lead to social withdrawal and a loss of sexual desire and function. Anxiety also includes sexual performance anxiety which can stem from sexual inexperience, perceptions of inadequate penis size, and low self-confidence.
 

Stress & ED

You don’t have to be clinically depressed or suffer from panic disorders to suffer the ill effects of psychological distress. Persistent unmanaged psychological stress from unhealthy relationships, job dissatisfaction, and numerous other factors can also lead to ED and – as we’ve covered before – more cortisol and consequently less testosterone. While you may accept stress as a necessary part of life, and even disregard its deleterious health effects, stress can certainly disrupt normal sexual functioning.
 

Diagnosis and Treatment of Erectile Dysfunction

So how do you know if your ED is due to depression, anxiety, or too much stress? And what can you do to treat it? First, diagnosing psychogenic ED is fairly simple; the Nocturnal Penile Tumescence test is designed just for that. For this test, a special type of perforated tape is wrapped around the penis overnight. Separation of the tape indicates that there was an erection during sleep and that there are no physical limitations to achieving an erection (so psychological causes are to blame). Tests for neurotransmitters like dopamine and serotonin are another simple way to reveal potential causes of ED as well as sources of low mood, low energy, and other symptoms of depression and anxiety.

Treating psychogenic ED, on other hand, can range from fairly simple to extremely difficult depending on the degree and type of psychological distress. Unfortunately, it’s way beyond the scope of this email to provide specific treatment protocols for depression, anxiety, and other negative emotional states. Just know that psychological wellbeing plays an important role in sexual health, and, if you’re experiencing ED despite appearing otherwise healthy it’s something to consider.
 

Yours in health,
 

Dr. Thomas Incledon, PhD, HMA, RD, LD/N, NSCA-CPT, CSCS, RPT
Chief Scientific Officer
About Health International, LLC
8131 East Indian Bend Road
Scottsdale, AZ 85250
1-866-568-0644
DrIncledon@RenewMale.com
www.RenewMale.com
 

References

Okulate, G., O. Olayinka, and A.S. Dogunro. Erectile dysfunction: prevalence and relationship to depression, alcohol abuse and panic disorder. General Hospital Psychiatry. 25(3): p. 209-213.

Baldo, O. and I. Eardley, Diagnosis and investigation of men with erectile dysfunction. The Journal of Men’s Health & Gender, 2005. 2(1): p. 79-86.

Wyllie, M.G., The underlying pathophysiology and causes of erectile dysfunction. Clinical Cornerstone, 2005. 7(1): p. 19-26.

Nofzinger, E.A., et al., Correlation of nocturnal penile tumescence and daytime affect intensity in depressed men. Psychiatry Research, 1993. 49(2): p. 139-150.

Hartmann, U., Depression and sexual dysfunction. The Journal of Men’s Health & Gender, 2007. 4(1): p. 18-25.

Baldwin, D.S. Depression and sexual dysfunction. Br Med Bull. 2001. 57(1): p. 81-99.

I mentioned last time that even if you appear to be in good health, even if you’re practicing healthy lifestyle habits, and even if your testosterone is normal erectile dysfunction can still be a problem. I also mentioned that most doctors and sexual health experts don’t have a clue what to do or where to look.

One simple place to look is inflammation and oxidative stress, or specifically at levels of C-reactive protein (CRP). CRP is a special type of protein produced in the liver during acute and chronic inflammatory conditions including infections, malignancies, and autoimmune disorders. It can be useful as a general measure of inflammation in the body, although it is not useful as a specific diagnostic tool (i.e., it can indicate that there is a problem but not exactly what that problem is). CRP can also become elevated due to oxidative stress/free radical damage, poor sleep hygiene, and excess body fat.

How Elevated CRP Occurs & Its Effect on You

CRP & Oxidative Stress

Elevated CRP occurs when there is excessive oxidative stress – especially in the testes – which can reduce testosterone levels as well as inhibit spermatogenesis and decrease erection firmness. Oxidative stress throughout the body contributes to erectile dysfunction by damaging endothelial tissues and inhibiting blood flow to the penis.

CRP & Inflammation

CRP is also elevated when there is excessive inflammation. Inflammatory markers like interleukin 1 (IL-1) and tumor necrosis factor-alpha (TNF- α) are elevated in erectile dysfunction indicating that inflammation may play a direct role in ED. IL-1 also directly interferes with steroidogenesis in both the adrenals and the testes, and reduces luteinizing hormone (LH) release from the pituitary gland resulting in reduced testosterone levels and an increased risk of erectile dysfunction.

CRP & Specific Health Conditions

Finally, elevated CRP occurs in specific conditions that affect testosterone and libido. For example, hypogonadotrophic hypogonadism – low testosterone due to pituitary or hypothalamus dysfunction – raises CRP and can cause low libido and infertility.

Fighting Inflammation & Oxidative Stress

Elevated CRP is an indication that inflammation and oxidative stress may be causing your erectile dysfunction, and, if your testosterone is low, your low testosterone. A simple blood test can reveal your CRP levels as well as other biological factors that can affect testosterone and sexual health (and overall health). If CRP is high, the following steps can be taken to reduce inflammation and oxidative stress:

• Follow an anti-inflammatory diet high in antioxidant-rich foods and supplements. A multivitamin/multimineral and high potency fish oil – along with a variety of fruits and vegetables – will typically supply adequate antioxidants and help control inflammation. Blood testing for micronutrient and antioxidant deficiencies can reveal specific vitamins and minerals that you need (and that may be involved in your low T or ED). Supplementing with antioxidant nutrients like alpha lipoic acid and green tea extract may also be beneficial.
• Practice good sleep hygiene and establish a healthy circadian rhythm. Inadequate and poor quality sleep increase inflammatory markers like IL-1 and TNF-α that directly contribute to erectile dysfunction.
• Engage in daily physical activity and maintain a healthy amount of body fat. A sedentary lifestyle and excess body increase oxidative stress and inflammation and directly contribute to low testosterone, low libido, and erectile dysfunction.

How To Determine CRP Levels & Next Steps

A simple blood test for CRP can reveal important information about what might be causing your erectile dysfunction. If CRP is high, further testing can be done to determine specific vitamin, mineral, and antioxidant deficiencies, as well as elevated inflammatory markers that can contribute to ED. Even if CRP levels aren’t high, following an anti-inflammatory and antioxidant-rich diet, practicing good sleep habits, and exercising regularly will greatly contribute to better sexual health and a more satisfying sex life.

For more information on testing for CRP, antioxidants, inflammatory markers, vitamins and minerals, and many other biological compounds, please contact Human Health Specialists at (480) 883-7240 or visit www.HumanHealthSpecialists.com.

References

Carneiro, F.S., R.C. Webb, and R.C. Tostes, Emerging role for TNF-alpha in erectile dysfunction. J Sex Med, 2010. 7(12): p. 3823-34.

Dandona, P., et al., Hypogonadotrophic hypogonadism in type 2 diabetes, obesity and the metabolic syndrome. Curr Mol Med, 2008. 8(8): p. 816-28.

El-Seweidy, M.M., et al., Frequent inadequate supply of micronutrients in fast food induces oxidative stress and inflammation in testicular tissues of weanling rats. J Pharm Pharmacol, 2008. 60(9): p. 1237-42.

Kupelian, V., et al., Association of sex hormones and C-reactive protein levels in men. Clin Endocrinol (Oxf), 2010. 72(4): p. 527-33.

Shamsuzzaman, A.S., et al., Elevated C-reactive protein in patients with obstructive sleep apnea. Circulation, 2002. 105(21): p. 2462-4.

Vlachopoulos, C., et al., Unfavourable endothelial and inflammatory state in erectile dysfunction patients with or without coronary artery disease. Eur Heart J, 2006. 27(22): p. 2640-8.

Wiener, R.C., R. Zhang, and A. Shankar, Elevated serum C-reactive protein and markers of sleep disordered breathing. Int J Vasc Med, 2012. 2012: p. 914593.

One of the most common complaints of men who decide to try Renew Male is occasional or frequent erectile dysfunction. Many of these men have taken testosterone (as steroids or hormone replacement therapy) in the past or are currently taking testosterone, yet they still have trouble achieving or maintaining an erection.

One thing I’ve noticed is that whenever men have some type of erectile dysfunction and they go to see a doctor about their condition one or more of the following occurs:

• They are told it is a normal part of aging (aka “deal with it”)
• They are told they may be depressed and should take an anti-depressant (aka they have a Prozac deficiency)
• They are told they probably have low testosterone (typically with NO test results to prove it)
• They are told they have low nitric oxide levels (aka a good old fashioned shot in the dark)
• They are told nothing and given a prescription for a phosphodiesterase type 5 (PDE5) inhibitor like Viagra or Cialis

As you likely know by now, erectile dysfunction does not have to be a normal part of getting older, and many men enjoy a satisfying sex life well into old age. Low testosterone also doesn’t have to be a normal part of aging, and loses in T are largely preventable through proper sleep, an active lifestyle, proper nutrition, and targeted supplementation. You also likely know by now that prescription drugs are modern medicine’s magic potion, and that while Prozac, Viagra, or any other drug may be beneficial for some, they come with a long list of side effects and contraindications (and a hefty price tag).

Let’s assume, hypothetically, that none of the five things I listed above are an issue. Let’s assume that you’re not depressed, your Testosterone levels are normal, your nitric oxide levels are fine, penile blood flow is fine, and that your sleep, diet, exercise, and supplementation are dialed in. What then?

I proposed the same hypothetical to several doctors and sexual health experts and was amazed that none of them had a clue. If your doctor doesn’t know what to do or where to look, how are you supposed to get the help you need?

Over the next few weeks, I’ll address the issue of “what then?”. If everything appears fine, what else might be going on that could be preventing you and your partner from enjoying the satisfying sex life you both want and deserve.

There are three principle ways to naturally increase testosterone. The first is to reduce fat mass and increase muscle through a combination of diet and exercise. The second is to take natural testosterone-boosting supplements (like Renew Male). The third – which is the focus of this week’s post – is to consume testosterone-boosting foods.

Testosterone friendly foods

Testosterone Friendly Food #1: Quinoa

“The Grain of the Gods” is actually a pseudocereal grown primarily for its edible seeds. Besides being an excellent source of complex carbohydrates (100 g has 64 g carbs, 7 g fiber, and 14 g of complete protein), quinoa contains ecdysteroids – including 20-hydroxyecdysterone – which some studies have shown to possess anabolic (aka muscle building) properties. Fun fact: the United Nations has declared 2013 International Year of Quinoa.

Testosterone Friendly Food #2: Cruciferous vegetables

We have touted the testosterone benefits of broccoli, cauliflower, cabbage, and other members of Brassica genus before and with good reason: they contain the anti-estrogen chemicals 3,3′-diindolylmethane (DIM) and indole-3-carbinol (I3C), as well as the anti-cancer compounds sulforaphane and selenium. Mom was right: eat your veggies!

Testosterone Friendly Food #3: Berries

Blueberries, blackberries, raspberries, and other berries are not only delicious they’re also loaded with free radical scavenging antioxidants. For many older men, an accumulation of free radical damage to mitochondria and endothelial tissues may be a contributing factor to low testosterone and sexual dysfunction. The antioxidants in berries contribute to the fight against oxidative damage from free radicals which helps keep testosterone levels up (amongst other things).

Testosterone Friendly Food(s) #4: Avocados, olives, and olive oil

These three foods contain the highest percentage of monounsaturated fatty acids (MUFAs) which, if you remember back to Testosterone Tip #2, are associated with the higher testosterone levels. Pecans, almonds, and cashews are also decent sources of MUFAs, as are high oleic versions of sunflower and safflower oil.

Testosterone Friendly Food #5: Garlic

The unmistakable smell and taste of garlic comes from the large amount of sulfur-containing compounds it contains. Garlic’s pungent punch not only repels vampires, it also helps keep away cancer, diabetes, benign prostatic hypertrophy (BPH), and pathogenic microorganisms. Oh, and garlic’s sulfur-containing compounds can increase testosterone, too.

Testosterone Friendly Food #6: Green tea

The antioxidant catechins in green tea – most notably EGCG – are decent aromatase inhibitors, meaning that they can prevent the conversion of testosterone to estrogen. Green tea is also a natural source of caffeine and L-theanine, a mood enhancing amino acid.

The great thing about these foods is that, aside from their favorable effects on testosterone and sexual function, they provide profound benefits in numerous other areas of health. Sure, most men want more testosterone and more muscle, and these foods will certainly help with that, but they will also significantly improve your energy and vitality and substantially reduce your risk for chronic diseases like cancer, diabetes, and heart disease.

References

Dinan L, Whiting P, Scott A. Taxonomic distribution of phytoecdysteroids in seeds of members of the chenopodiaceae. Biochemical Systematics and Ecology. 1998; 26(5):553-576.

Oi Y, Imafuku M, Shishido C, Kominato Y, Nishimura S, Iwai K. Garlic supplementation increases testicular testosterone and decreases plasma corticosterone in rats fed a high protein diet. J. Nutr. 2001; 131(8):2150-2156.

Satoh K, Sakamoto Y, Ogata A, Nagai F, Mikuriya H, Numazawa M, Yamada K, Aoki N. Inhibition of aromatase activity by green tea extract catechins and their endocrinological effects of oral administration in rats. Food and Chemical Toxicology. 2002; 40(7):925-933.

Todorov IN, Mitrokhin YI, Efremova OI, Sidorenko LI. The Effect of Ecdysterone on the Biosynthesis of Proteins and Nucleic Acids in Mice. Pharmaceutical Chemistry Journal. 2000; 34(9):455-458.

Tóth N, Szabó A, Kacsala P, Héger J, Zádor E. 20-Hydroxyecdysone increases fiber size in a muscle-specific fashion in rat. Phytomedicine. 2008; 15(9):691-698.

Volek JS, Kraemer WJ, Bush JA, Incledon T, Boetes M. Testosterone and cortisol in relationship to dietary nutrients and resistance exercise. Journal of Applied Physiology. 1997; 82(1):49-54.

This past week, I enjoyed some time away from work, away from strenuous workouts, away from strict dietary guidelines, and, most of all, away from most of the things (and people) constantly stressing me out. I also got more sleep – including a few afternoon naps – and more sunshine.

Needless to say, I’m feeling refreshed, rejuvenated, and I can guarantee you my testosterone right now is sky high!

Remember testosterone’s bitter nemesis cortisol? Well when you’re constantly under stress – even if the sadist in you slightly enjoys it – cortisol rises. And when cortisol rises testosterone plummets. That doesn’t mean you shouldn’t push yourself or that you should avoid stress completely, it just means that sometimes you need to back away from stress as far as possible, and when you do your body will thank you.

So here are three simple ways to reduce the stress in your life and get more testosterone.

1. Take a Break from Training Intensity

Planned deloads or weeks of reduced intensity and/or volume will allow your body – especially your nervous system – to fully recover. This will not only improve your results in the short term (more strength), it will also help keep injuries at a minimum for better results in the long term (more muscle, less fat, and more testosterone). For experienced lifters, I recommend a deload week about every four weeks. If you’re new to training, you can go 8-12 weeks before you need to take time off.

2. Take a Break from Your Diet

In a perfect world, you would be able to adhere to your dietary guidelines 100% of the time, but for most of us that’s not realistic and it might not even be that important. Allowing for some freedom in your diet for social events or having a planned “cheat meal” can reduce the stress of a strict diet and, not more than a few times per week, will have little impact on your results (unless your “cheat meal” takes place at an all-you-can-eat buffet).

3. Take a Break from Being so Macho

There’s a good chance you’re not signed up to receive deals from Groupon, Living Social, or any of the other discount/coupon sites. You might want to reconsider because they frequently offer deals for relaxation therapies like massage, acupuncture, yoga, and even spas if you’re ever so inclined. These are all great ways to relieve stress that most men tend to avoid.

In the pursuit of more muscle, less fat, and more testosterone, we often push ourselves to extremes to try to get results yesterday. But constantly bombarding our bodies with stress often leaves us worse off than we were before. By taking a break from the physical and mental pressures of everyday life – through time off or relaxation therapies – you can avoid fatigue and injury and achieve long lasting results (and, of course, more testosterone).

The Arctic, Scandinavia, the Alps – wherever there are high mountains and a cold climate you’re likely to find the perennial herb Rhodiola rosea thriving. This ability to survive a demanding, stressful environment is not only Rhodiola’s distinguishing feature, it’s also its most noteworthy benefit to you and I.

Rhodiola rosea (pronounced: ro-dee-o-luh ro-zay-uh) has been successfully used for centuries in Eastern Europe to help people deal with the harsh, cold climate. Today, Rhodiola is well known as an adaptogenic herb – it literally helps you “adapt” to the stress of a changing environment – that has positive effects on energy, fatigue, brain function, and, most importantly, testosterone and sexual health. Its primary benefits are summarized below.

1. Rhodiola rosea makes you lean

Our environment is constantly bombarding us with various forms of stress – rush hour traffic, processed foods, a dimwit boss (or dimwit employees) – and as the stress accumulates, so does cortisol. More cortisol means less testosterone which means less muscle, more body fat, less energy, and a poor sex drive. Rhodiola rosea reduces the acute and chronic effects of stress by decreasing adrenal cortisol production and modulating the hypothalamic-pituitary-adrenal axis. That means more testosterone, less fat, and more muscle.

2. Rhodiola rosea makes you happy

Chronic stress not only increases cortisol, it also causes fatigue which can eventually lead to burnout (unremitting physical weakness, depression, poor concentration, insomnia, irritability, etc.). Rhodiola rosea can fight fatigue, prevent burnout, and improve energy levels and mood by enhancing mitochondrial function, balancing your sympathetic and parasympathetic nervous systems, and influencing the action of neurotransmitters in the brain (especially the ones that make you feel good).

3. Rhodiola rosea makes you smart

Rhodiola positively influences levels of serotonin, dopamine, and norepinephrine, the chemicals chiefly responsible for brain function. The result is improved concentration, associative thinking, learning, attention, ability to recall random useless facts, and ability to remember where you parked and whether or not it’s your anniversary (essentially everything you use your brain for).

Bonus: In a study of men with erectile dysfunction and/or premature ejaculation, 26 out of 35 men (74%) experienced an improvement in sexual function after taking Rhodiola rosea for just 12 weeks.

Clearly, Rhodiola rosea is an incredible herb (that’s why we put it in RenewMale). In fact, anything that makes you leaner, happier, and smarter is something you want to keep around. It can also increase testosterone, improve your sex life, and help you survive and thrive in today’s demanding, stressful climate.

References
 

Abidov M, Crendal F, Grachev S, Seifulla RD, and TN Ziegenfuss. Effect of extracts from Rhodiola rosea and Rhodiola crenulata (Crassulaceae) roots on ATP content in mitochondria of skeletal muscles Bull. Exp. Biol. Med. 136(6):585-7, 2003.
 

Brown RP, Gerbarg PL, and Z Ramazanov. Rhodiola rosea: A Phytomedicinal Overview. HerbalGram. 56:40-52, 2002.
 

Darbinyan V, Aslanyan G, Amroyan E, Gabrielyan E, Malmström C, Panossian A. Clinical trial of Rhodiola rosea L. extract SHR-5 in the treatment of mild to moderate depression. Nord J Psychiatry. 2007;61(5):343-8. Erratum in: Nord J Psychiatry. 2007;61(6):503.
 

Darbinyan V, Kteyan A, Panossian A, Gabrielian E, Wikman G, Wagner H. Rhodiola rosea in stress induced fatigue – a double blind cross-over study of a standardized extract SHR-5 with a repeated low-dose regimen on the mental performance of healthy physicians during night duty. Phytomedicine. 2000 Oct;7(5):365-71.
 

De Bock K, Eijnde BO, Ramaekers M, Hespel P. Acute Rhodiola rosea intake can improve endurance exercise performance. Int J Sport Nutr Exerc Metab 2004;14:298-307.
 

Kelly GS. Rhodiola rosea: a possible plant adaptogen. Altern. Med. Rev. 6(3):293-302, 2001.
 

Olsson EM, von Scheele B, Panossian AG. A randomized, double-blind, placebo-controlled, parallel-group study of the standardized extract SHR-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatigue. Planta Med 2009;75:105-112.
 

Saratikov AS, Krasnov EA. Chapter VIII: Clinical studies of Rhodiola. In: Saratikov AS, Krasnov EA, editors. Rhodiola rosea is a valuable medicinal plant (Golden Root). Tomsk, Russia: Tomsk State University Press; 1987. p. 216-27.
 

Shevtsov VA, Zholus BI, Shervarly VI, Vol’skij VB, Korovin YP, Khristich MP, Roslyakova NA, Wikman G. A randomized trial of two different doses of a SHR-5 Rhodiola rosea extract versus placebo and control of capacity for mental work. Phytomedicine. 2003 Mar;10(2-3):95-105.
 

Spasov AA, Wikman GK, Mandrikov VB, Mironova IA, Neumoin VV. A double-blind, placebo-controlled pilot study of the stimulating and adaptogenic effect of Rhodiola rosea SHR-5 extract on the fatigue of students caused by stress during an examination period with a repeated low-dose regimen. Phytomedicine. 2000 Apr;7(2):85-9.
 

Walker TB, Robergs RA. Does Rhodiola rosea possess ergogenic properties? Int J Sport Nutr Exerc Metab. 2006 Jun;16(3):305-15. Review.
 

When it comes to testing testosterone levels, more is better. That is, the more hormones that you can measure, the better. Think of it like a puzzle – the more pieces (test results) you have the easier it is to see the whole picture (what’s going on in your body). It can also make diagnosing and treating any issues much more efficient saving you time and money.

The important hormones to test for are listed below.

Dihydrotestosterone (DHT) is a sex hormone/by-product of testosterone metabolism that contributes to secondary sex characteristics, especially hair and prostate growth.

Free testosterone is also known as bioavailable or unbound testosterone. This is the most biologically active form of testosterone because it is free to attach itself to your testosterone receptors. Free testosterone is awesome.

Total testosterone is the sum of all bound and unbound testosterone.

Androstenedione is an intermediary in the production of testosterone and the estrogens estrone and estradiol. Androstenedione can be awesome (converts to testosterone) or not awesome (converts to estrogens).

Total estrogen is the sum of the three estrogens; estrone (E1), estradiol (E2), and estriol (E3). Estrogens are the female sex hormones, but they also have important functions for men, so, like women, it’s good to keep some around (*ba-dum-chhh*). Testing for each individual estrogen is recommended.

Pregnenolone, progesterone, and DHEA are hormones that play vital roles in metabolism, sexual function, and neurological health.

Sex hormone binding globulin (SHBG) binds to testosterone and inhibits it from functioning normally (i.e., making you a strong, lean, sexual stallion). SHBG is not awesome.

Follicle stimulating hormone (FSH) and luteinizing hormone (LH) stimulate your testes to produce sperm and testosterone, respectively.

So, we’ve established what to test for and why what to test for is important. Equally important is how you test for what to test for. Follow? Good.

To ensure the most accurate results, do the following:

1. Use the same diagnostic lab every time. Comparing a test done using LC/MS/MS to one using immunoassay, for example, is like comparing apples to oranges. Actually, it’s like comparing apples to rotten oranges. I don’t recommend using labs that analyze their samples with immunoassay due to its propensity for error.
2. Control as many variables as possible. Every time you test, have your blood drawn at the same time of day, eat the same meal beforehand (the night before if you test fasted the next day), same bedtime, same wake up time, same everything.
3. Avoid alcohol for at least 48 hours before testing. It’s also a good idea to avoid a strenuous workout for at least 48 hours before testing, unless you plan on doing that same workout every time (see #2).

Now that you’re testing is complete, you’ve probably got a whole bunch of values and graphs and charts and no idea what it all means. Unfortunately, interpreting test results and determining a treatment plan is way beyond the scope of an email tip (there are people who devote their lives to that, they’re called doctors). If you need help interpreting your testosterone test results, want to know what to do next, or are just looking for a place to have the testing done, Human Health Specialists can take care of any or all of those issues (and any others that may arise). Give them a call at (480) 839-0805 to schedule a consultation.

Last time, I touched on how hype is used to sell many male sexual enhancement products and testosterone boosters, but that’s not the only tactic used by supplement companies to sell their rubbish. Here, I’ll reveal some of their favorite strategies – many of which you’ll be familiar with – in order to help you avoid getting duped.

Tactic 1: Impossible Claims

This goes hand-in-hand with hype – products that make claims that are not only unreasonable but also unattainable (with that product, anyway). If companies had to actually prove their claims, the world would be minus a few thousand supplements or so. Remember, if it sounds too good to be true it is.

Tactic 2: Outlandish Names

Little known fact: In company-wide voting, the name Renew Male just barely won out over Super XXXtreme Test Bomb XXXplosion with Six Phase Androgen Muscle Augmentation Matrix.

Kidding, of course, but this isn’t far from what you’ll see on the market. And if you get a kick out of these ridiculous names, you’ll love the fact that they actually help sell more product.

Tactic 3: Shiny Packaging

A few well known supplement companies literally spend more money on their products’ packaging than they do on the actual products. I wish I was joking.

Tactic 4: Kitchen Sink Syndrome

Supplement company logic: If you’re too stupid or too lazy to figure out which ingredients work and which ones don’t just throw a little bit of everything into the product and hope that something in there does the trick. One popular testosterone product on the market contains over 20 ingredients in a 3 capsule serving (so much for effective dosing).

Tactic 5: Pictures of HUGE Guys Who “Use” the Product

And don’t use anything else.

No, seriously.

Tactic 6: Product Pimps

Have you ever done a Google search for a supplement and discovered an entire forum thread dedicated to it, typically with one or two people going on and on about how great that supplement is? Those are product pimps – people paid to troll internet forums posting about the greatness of a supplement or supplement company. There are two main ways to tell if someone is a product pimp; (1) they have links for the company being pimped in their posts, signature, and/or profile, and (2) the number of times they’ve posted about how great a product is is equal to their total number of posts.

Tactic 7: Research Manipulation

There are a few ways research can be manipulated to make a product look better than it actually is. One common way is to skew statistics. For example, if the average user rated their sexual desire 2/10 before using a product and rated it 4/10 after using the product, that company could claim a 100% increase in sexual desire.

Another common method of research manipulation is fake studies. Be wary of any company that supports their claims with their own research or research they sponsored (even if it comes from a major university). Whatever it takes to “prove” efficacy is the name of the game.

These are the most popular ways supplement companies get people who don’t know any better to buy their products. Hopefully, now you know better.

If there’s a market in the world that’s saturated with poor quality products making outrageous, unsubstantiated claims it’s the market for male sexual enhancement pills and testosterone boosters. There are very few ingredients and even fewer products that can actually live up to their own hype. With that said, there are a few ingredients not already in Renew Male that I’ve found can have a positive effect on testosterone and sexual function (especially when taken with Renew Male).
 

D-aspartic acid

Aspartate, or aspartic acid, is one of 21 amino acids found in the human body. The amino acids come in either ‘L’ or ‘D’ forms (called isomers) with the L-form typically being the more useful of the two. In some cases – like with D-aspartic acid – the ‘D’ form can also be useful. In one study using adult men, D-aspartic acid supplementation caused a 40% increase in testosterone in just 12 days. I currently recommend taking D-aspartic acid for 4 weeks and then discontinuing its use for 4 weeks.

You can purchase D-aspartic acid from the Renew Male website here.

Carnitine

Unlike aspartic acid, only the ‘L’ form of carnitine is useful, but that hasn’t diminished the number of carnitine variations to choose from. The ones that will benefit your sexual health are listed below.

• L-carnitine L-tartrate won’t directly increase testosterone production, but it will increase the number of receptors ready to capture the testosterone already flowing through your veins. Think of it like a game of testosterone musical chairs; Renew Male will increase the number of “players” and carnitine will increase the number of “chairs.”
• On its own, acetyl-L-carnitine (ALC) is a potent brain function booster that can help treat Peyronie’s disease, an abnormal and sometimes painful curvature of the penis. When combined with another form of carnitine – proprionyl-L-carnitine – ALC significantly improves the quality and quantity of erections.
• Proprionyl-L-carnitine on its own or combined with glycine (as glycine proprionyl-L-carnitine or GPLC) is an effective vasodilator; basically, it does what arginine claims to do but can’t. This means that proprionyl-L-carnitine will not only help with erectile dysfunction, it’ll also help make sure your heart is healthy enough for sex.

Zinc, Magnesium, and Vitamin D

That’s right, plain ol’ vitamins and minerals can affect testosterone levels, and pretty profoundly at that. Getting enough zinc, for example, can prevent decreases in testosterone due to strenuous exercise and increase testosterone in men with a zinc deficiency. Correcting a zinc deficiency can also reduce the risk of prostate cancer.

Adequate magnesium intake may help free up testosterone by preventing it from being bound by sex hormone binding globulin (SHBG), a nasty little chemical that likes to attach itself to testosterone rendering it useless. Adequate levels of Vitamin D can help, too, by reducing SHBG and supporting testosterone production.

A high-quality multivitamin will provide enough zinc, magnesium, and vitamin D for the majority of active men who follow a healthy, varied diet and get daily sunshine. In places with extended periods of seasonal darkness (like winters in the Northeastern US), additional vitamin D may be necessary to prevent seasonal affective disorder.

Aromatase inhibitors and estrogen blockers

Direct stimulation isn’t the only way to go about increasing testosterone; you can also block stuff that converts testosterone into other stuff (scientific, I know). Aromatase is probably the most notorious testosterone-to-other-stuff-converter; it takes great pride in turning your beloved testosterone into – *gasp* – estrogen. In men, excess estrogen can cause gynecomastia (man boobs), fat gain, and small, wimpy muscles. In women, estrogen plays a significant role in the onset of several types of cancer, especially breast and cervical cancers. Blocking and/or eliminating excess estrogen can be beneficial for both men and women; the only problem is there aren’t many natural options for doing so.

Indole-3-carbinol (I3C) and diindolylmethane (DIM) found in cruciferous veggies (and in HPS Estro Performance) have both shown anticancer properties through various mechanisms including the conversion of “bad” estrogens into “less bad” estrogens. They also assist with the estrogen removal process, so there is less risk of estrogen related issues (like man boobs and small, wimpy muscles).

Numerous flavonoids, isoflavones, catechins, fatty acids, and other naturally occurring compounds have been tested for their ability to inhibit aromatase. Green tea catechins, quercetin, and extracts of mangosteen and grapefruit, to name a few, have shown promise, but more research – especially human clinical trials – is necessary before any steadfast recommendations can be made. At this point, it’s best to follow a diet high in fruits, vegetables, healthy fats, and green tea in order to get a wide variety of these beneficial compounds.

When it comes to male sexual enhancement pills and testosterone boosters, it can be hard (no pun intended) to tell which products are legit and which are junk. These products – along with Renew Male, exercise, a healthy diet, and adequate sleep – will give you all the testosterone support you need.

Last time, I covered the first half of a sample testosterone boosting. This time, I’ll cover the second half of our sample day including a fat burning, muscle building workout.

3:30 PM – Snack

1 large apple
¼ cup pumpkin seeds
 

Rationale:

• A quick snack to provide nutrition for your upcoming workout
• Pumpkin seeds are packed with healthy fats and protein

5:00 PM – Pre-workout

Caffeine (espresso, green tea, or your favorite energy drink)
1 Renew Male capsule
Optional: 3 g beta-alanine
 

Rationale:

• Caffeine provides a pre-workout pick-me-up to help you train harder
• Renew Male pre-workout can augment the natural exercise-induced rise in testosterone

5:30 PM – Strength training

Proper warm-up
A) Barbell back squat: 5×3 / 5RM / 2 min rest
B1) Push up: 3×10-12 / bodyweight / 30 s rest
B2) Seated cable row: 3×10-12 / 15RM / 30 s rest
C1) Glute ham raise OR reverse hyperextensions: 2×12-15 / 20RM / no rest
C2) Face pull: 2×12-15 / 20RM / no rest
C3) Abs (your choice): 2×12-15 / no rest
Optional cardio
 

Rationale:

• An evening workout can give you a much needed testosterone boost when levels are at their lowest
• Strength training helps maintain lean mass and reduce fat mass

5:30 – 7:00 PM – During workout or post-workout

20 g protein (from whey) or 10 g BCAA
 

Rationale:

• Protein stimulates protein synthesis and initiates the recovery and rebuilding process

7:30 PM – Dinner

Bison black bean chili (2 servings) – find the recipe here
 

Rationale:

• A balanced, nutrient-dense meal that will help you recover from your workout

10:00 PM – Pre-bed
 
HPS Sleep Performance (purchase here)
Optional: 20-40 g protein and some healthy fats

Rationale:
 

• The ingredients in HPS Sleep Performance support relaxation and the deep, restful sleep your body needs
• Pre-bed protein keeps you anti-catabolic while you sleep and fats slow down digestion

10:30 PM – 6:30 AM – Sleep
 

Rationale:

• By going to bed at the same time every night and waking up at the same time every morning, your body will establish a healthy circadian rhythm. This is one of the most important things you can do to naturally optimize testosterone (and other hormones).

The diet outlined in this entire sample day yields approximately:
 

2600 Calories

Fat – 98 g (34%)
Carb – 283 g (39%)
Protein – 173 g (27%)

I hope this sample testosterone-friendly day has helped give you an idea of how to implement the strategies I’ve covered thus far.