Soy gets pummeled by bodybuilding magazines and celebrated in women’s health magazines.
It’s a super food one day and a carcinogen the next.
What’s actually going on with soy?
Are all the rumors true?
Can it destroy your testosterone levels?
Or is this just an exaggeration?
Let’s take a look at what soy is and the science behind soy and your testosterone levels.
What is Soy?
Well it depends on who you are asking.
The universal definition of soy is that it’s a legume.
The vast differences occur depending on where it’s grown.
Many Asian countries with a focus on Japan grow soy and allow it to ferment.
This process helps to improve the nutrient quality of soy while reducing its estrogenic properties.
In the United States, it’s a much different story.
The U.S.-based soy is a chemically processed Frankenstein’s monster of what they have East.
In fact, many countries outside of the U.S. refuse to buy or trade U.S.-based soy due to the quality of production and the high levels of pesticides and herbicides contained within.
We don’t even have to get into the fact that U.S.-based soy is a GMO (genetically modified organism).
Health Benefits of Soy
When grown and prepared properly, soy does have quite the nutritional punch.
Let’s assume that we are talking about natto, a traditional Japanese side dish that is served with most meals.
Very Nutritious
Fermented soy is quite nutritious in moderate amounts.
It’s loaded with vitamins, minerals, healthy fats, and protein.
Best of all, it’s a probiotic food. Watch out though.
Fermented soy is packed with far more polyunsaturated fats than monounsaturated fats.
People from the U.S. already get plenty of PUFAs in their diets.
Gut Health and Digestion
Continuing with the idea above, the strain of probiotic that is prevalent in fermented soy has been shown to significantly promote gut health and proper digestion.
It may also help to alleviate common stomach-based complications such as inflammation.
May Prevent Disease
The primary reason that you see soy as a celebrated health food is the link between soy and a decreased risk of certain diseases, namely cardiovascular disease and breast cancer.
Researchers point to the high levels of isoflavones as the primary factor for decreasing the risk for disease.
Clinical Studies of Soy and Testosterone
The Issue with Equol
One study that is often cited points to how increased consumption of soy leads to a greater concentration of equol among stomach bacteria.
The study shows that equol effectively binds to and deactivates dihydrotestosterone (DHT). DHT is NOT the same as testosterone.
DHT is a very anabolic and androgenic hormone; however, it’s also connected with prostate cancer and male pattern baldness.
The question is this: If DHT is deactivated but testosterone is left unchecked, is this really a bad thing? (4)
Soy and Sperm Count
Another study that is often used as evidence against soy consumption demonstrates that soy-based diets correlate to lower sperm count.
Testosterone is a key component in the production of sperm in the body.
A lower sperm count on account of soy may have direct implications that low testosterone levels are to follow but the study didn’t expressly say this. (5)
Soy and Total Testosterone
In a study published in the Journal of Nutrition, researchers discovered that the use of soy protein isolates did decrease the testosterone and DHT levels of the young men taking it.
This has huge implications as soy protein isolates are used in many of today’s most popular supplements. (6)
Does Soy Decrease Testosterone?
Given the amount of evidence out there, I think it’s safe to say that the consumption of soy can have a direct impact on hormonal levels.
With that said, I believe it’s the type of soy you’re eating that will make or break those impacts.
If you’re eating naturally fermented and produced soy, such as natto, then you should be able to safely consume a modest amount to reap its health benefits.
This is especially true for guys who may be on the road to prostate issues.
If you’re consuming the U.S.-based soy, then you’re definitely in for trouble.
Over 90% of the soy grown in the U.S. is considered GMO.
What’s more, unfermented soy is high in anti-nutrients and phytoestrogens; neither of which has been shown to be friendly toward your testosterone levels.
Frequently Asked Questions
If I eat soy, what type of soy should I buy?
Eat small amounts of fermented soy such as natto or tempeh.
Can I use soy protein and still see muscle gains?
Given the evidence, I would not recommend using soy protein for muscle building goals.
You don’t need to use whey, casein, or egg but don’t use soy.
There are far better plant-based protein options out there for you.
Personally, I’d recommend a pumpkin seed-based protein.
You can also use a mix of rice, pea, and cranberry protein.
What are the side effects of eating soy?
Nausea
Inflammation
Interferes with nutrient absorption
Digestion issues
How does soy affect men compared to women?
For men, consuming soy may result in lower testosterone levels, mood swings, fatigue, gyno-based symptoms such as man-boobs, and weight gain.
For women, there seems to be a correlation between unfermented soy and breast cancer.
Babies are also at risk while in the womb and during feeding.
Soy has been shown to cause developmental issues in the womb while experts agree it is not an appropriate source of nutrition for a newborn.
Soy and Testosterone – The Bottom Line
Overall, if you’re considering adding soy into your diet and you live in the United States, think again.
U.S.-based, unfermented, and overly processed soy will have a direct impact on your levels of testosterone and DHT, effectively lowering both.
This is especially true for those guys who are looking to build muscle. Stay far away from soy-based protein.
Stick with whey, egg, or pumpkin seed protein powder.
If you want to incorporate more plants into your diet, that’s great but choose one that will boost your testosterone levels and stay away from soy.
Soy protein isolates of varying isoflavone content exert minor effects on serum reproductive hormones in healthy young men. J Nutr. 2005 Mar;135(3):584-91.
Almost every day, a reader will ask me to check out the latest supplement they’ve seen advertised online. Usually, it’s something that popped up in their Twitter, Facebook, or Instagram feeds, and more often than not, they find it very promising and want my help figuring out whether or not it’s legit.
The truth is there are plenty of scammers out there preying on the hopes and dreams of regular guys looking to improve their lives, so I welcome the opportunity to help separate the good from the bad.
Just last week, one of my readers asked me about Biogenic XR.
After a quick glance at the product’s website and a few other resources, I decided this was definitely a supplement that deserved closer scrutiny.
After much research into the promises, the formula, the feedback, and the bang for the buck, here’s what I found.
Watch My Video Review Below To Learn More About My Personal Results
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This is a great first question, and it turns out to have a couple different answers.
The US version of the product website is the one I came across first.
It presents Biogenic XR as a “Performance Enhancer” that delivers “Mind-Blowing Results” for your WORKOUTS.The highlighted benefits include:
Greater muscle mass.
Quicker post workout recovery time.
More intense and explosive workouts.
Increased hormone production.
There’s really no direct mention of sexual benefits at all.They stand firmly with their primary focus on its pre-workout function – increasing energy, muscle strength, and pumps.
And there is also a secondary benefit provided by the increased testosterone production fostered by the pills.
The UK version of the Biogenic XR website calls it “Medical Strength Male Enhancement,” and all the specific benefits fall on the sexual side of things:
Bigger and longer lasting erections.
Increased sex drive and stamina.
Greater sexual stamina.
More intense orgasm.
Increased penis size.
In this case, they don’t mention workout benefits at all, essentially the “opposite” of the US based website.
The boxes, bottles, and labels, appear to be the same on both websites.
It appears to be just the purported benefits that differ.
Are They Even The Same Product?
Sexual and athletic enhancement supplements can actually have a lot in common.
Two overlapping benefits of both are an increase in nitric oxide and an increase in testosterone:
Increasing nitric oxide improves blood flow, which is a benefit to workout through better pumps as well as a benefit to sexual performance through better erections.
Testosterone is the quintessential hormone involved in all things male, and that includes muscles, sex drive, and erections.
So in theory, if Biogenic XR has the right ingredients, it could be both a sexual performance and an athletic/workout performance supplement.
So the next thing I did was check the formula to see if this is indeed the case.
Biogenic XR Ingredients
As it turns out, the two different websites differ on more than just the benefits they claim.
The UK (sexual performance) version talks about the key ingredients used in the formula, while the US version (pre workout) doesn’t mention ingredients at all.
Within the body, the amino acid L-Arginine is converted to NO – a vasodilator that opens up blood vessels allowing an increase in the amount of blood that freely flows through.
This means during arousal, more blood can rush to the penis, creating stronger, fuller erections.
Maca Root which is a powerful Brazilian herbal aphrodisiac.
It boosts libido and at the same time improves mood and confidence.
Maritime Pine which works well with L-Arginine as it protects blood vessels and keeps them healthy.
Yohimbe which acts as both an aphrodisiac and a stimulant, also increasing blood flow for better erections.
Over at the US Website
They don’t directly discuss any of the ingredients in the formula, but they do put a lot of emphasis on the ability of Biogenic XR to increase testosterone levels.
The Biogenic XR Label
Neither website shows an ingredients label, but I did find one at Amazon where Biogenic XR is currently being sold.
The front of the label doesn’t do much to clarify the issue.
In fact, it mentions both areas of benefits:
“Hardcore Elite Formula, Scientifically Formulated Sex Drive and Libido, Strength and Stamina, Energy and Vitality, Nitric Oxide and Muscle Mass”
But the back of the label, where the ingredients are listed, is where things get interesting.
According to this label, Biogenic XR is an 809 mg proprietary blend made up of:
L-Arginine
L-Arginine AKG
L-Arginine Monohydrochloride
L-Citrulline
This is basically 3 types of L-Arginine, providing the nitric oxide benefits we discussed above, plus L-Citrulline, which is actually a precursor to L-Arginine, making it also precursor to nitric oxide, albeit once-removed.
Which Is The Real Formula?
When I originally wrote this review, we were left not really knowing which list to believe.
I tend to go with what I see on the label, which means it’s probably the L-Arginine blend.
It could be that there are actually 2 different versions, but given that the bottles and labels look exactly the same (at least the front), this seems unlikely.
If this is the case, it could be a valuable nitric oxide booster, though the amount of L-Arginine and L-Citrulline in each serving is very low at just over 800 mg.
Having confirmed what’s actually in it by ordering a bottle, I can tell you that it’s significantly under dosed.
Does Biogenic XR Work?
If we assume that the label image is correct and the formula consists only of nitric oxide boosting substances, then a couple things are true about how Biogenic XR may work.
On the muscle building side of things, supplements containing nitric oxide boosters like L-Arginine and L-Citrulline make for some very popular and effective pre workout supplements.
On the sexual performance side, again, nitric oxide boosters are key for helping create and maintain strong erections.
That said, there are a couple of pitfalls that need mentioning.
Firstly, 800 mg is not nearly enough, even if it included only L-Arginine.
The most commonly recommended dose for both workout and erection improvement is somewhere in the neighborhood of 3-5 grams.
The 800 mg in Biogenic XR doesn’t even come close to that.
Secondly, there are no supporting ingredients providing complementary benefits.
The American version of the website talks about how it boosts testosterone, but this formula doesn’t contain any ingredients that would have this effect.
The British version of the website talks about boosting libido, yet there are no ingredients that would have this effect either.
Biogenic XR Side Effects
L-Argnine, the primary ingredient in Biogenic XR, is generally considered quite safe.
The potential side effects, according to the Mayo Clinicare mainly gastrointestinal and include diarrhea, bloating, and abdominal pain.
L-Arginine does affect blood pressure, so if you have issues or concerns in that area, or take medication to control it, you should consult with your doctor before taking Biogenix XR.
With that said, how did my personal results fare?
My Personal Results
I took Biogenic XR for about a week and a half, and I have to admit I haven’t noticed any effects whatsoever.
No increased pumps, I don’t appear more vascular, I don’t have any increased energy for my workouts.
Literally nothing.
With a lot of these products, it tends to take a bit of time to build up in your system.
With that said, typically you’ll feel SOMETHING after about 4 or 5 days of taking it.
If you’re not feeling anything by that point then there’s a good chance it’s not going to work at all.
Where to Buy
If you decide to go for it, the primary way to obtain a bottle of Biogenic XR is to sign up for the free trial offered through their websites.
If you live in the US, you can do this through the US website.
If you live in the UK, you would go through the UK website.
In both cases, the procedure is the same.
It looks like you’re simply signing up to pay a small shipping fee and receive a trial bottle.
Most customers think that’s the end of it, and this is no accident.
This is what Biogenic XR wants you to believe.
If you search hard enough, however, you’ll find the real terms hidden in the fine print.
On the UK website, you’ll find them at the very bottom of the order page:
On the US website, you actually have to actively click the link to the Terms and Conditions before they are revealed:
In case you can’t read print this small, they both say that what you’re signing up for is a 14 day trial that turns into a monthly subscription program if you don’t call and cancel within 14 days of the day you place your order.
In the US, you’ll pay $89.78 for your “free” trial bottle and each month for a new bottle. In the UK, you’ll pay £89.95 for the “free” trial bottle and each month for a new bottle.
The listed phone number to cancel in both countries is the same: 1-844-688-6199.
Unlike many other free trial products, there are a few other purchasing options, including Amazon. There, you can buy a single bottle – a one month supply – for $51.
The Bottom Line – Should You Buy It?
Based on the formula listed on the bottle, you’re not likely to gain much benefit by using Biogenic XR.If 800 mg combined of L-Arginine and L-Citrulline is indeed the formula, it may help slightly with both workouts and erections, but not nearly enough to justify the $90 monthly price tag.
Now factor in the confusion over what is actually in Biogenic XR, and things become even less clearly favorable.
Biogenic XR in the US portrays itself as a workout supplement with testosterone boosting capabilities and does not reveal its ingredients.Biogenic XR in the UK portrays itself as a male sexual enhancement formula and does list its ingredients.
The Biogenic XR label we found lists an entirely different set of ingredients than those listed on the UK website.
When a company is asking you to spend $90 a month on their product, they should be a whole lot more clear on what benefits they’re providing and exactly how they go about doing so.
This is absolutely not the case with Biogenic XR, which is why I cannot recommend that you spend your money on it.If they decide to clear up the confusion by coordinating their international efforts and fully disclosing their formula, I’d be happy to take another look.Until then I recommend you look elsewhere.
If you’re already exercising and eating well, one of the best things that you can do for yourself is find an effective and proven testosterone booster.
Introducing DHEA.
DHEA has been widely popular among the bodybuilding crowd for years but is it all that it’s cracked up to be?
Let’s take a look at DHEA, its potential benefits, and what science has to say about it.
DHEA And Testosterone?
Dehydroepiandrosterone, more commonly known as DHEA, is a hormone produced in the body that is associated with a group of compounds that slowly decrease as we age.
Low levels of DHEA are associated with higher rates of depression, weight gain, and risk of disease.
DHEA has a relationship with testosterone in the body but to what extent DHEA supplements will increase testosterone is what I’ll discuss below.
DHEA may be able to fight depression and improve overall mood and well-being.
DHEA may act as an effective anti-inflammatory, alleviating pain related to joints and connective tissue
DHEA may protect brain health while supporting cognitive development and learning processes
Clinical Studies of DHEA and Testosterone
DHEA is one of those ingredients that has fierce advocates and even fiercer critics.
So what does the science say about DHEA and specifically its ability to raise testosterone levels?
Study One
A study published in Clinical Endocrinology provided both men and women with 100 mg a day of a DHEA supplement for 6 months. The results?
Not what you’d expect for this supposed anabolic wonder supplement.
Men
Did not see a difference in testosterone levels
Did see an elevation in levels of serum insulin-like growth factor 1 (IGF-1) – This is important as IGF-1 has been shown to reduce sex hormone binding globulin (SHBG)
Body fat mass decreased
Strength increased (knee and lumbar back strength)
Women
No increase in testosterone
No fat loss
Increase in total body mass (that’s right, women gained weight in this study)
Increase in strength but not as much as the men (1)
Study Two
In another study published in European Journal of Applied Physiology, men were given 50 mg of DHEA 12 hours before a workout session of high intensity interval training.
H.I.I.T. may be an incredible way to exercise but it’s also been shown to lower testosterone levels in untrained men. This study focused on what would happen if untrained men were given DHEA before a H.I.I.T. workout.
The results were interesting: While DHEA had no effect on total testosterone in the body, it did keep free testosterone levels elevated after the workout.
That’s right, if you’ve never exercised a day in your life before, you may want to hold off on H.I.I.T. workouts… unless you have DHEA. I’ll talk more about these implications below.
Study Three
Lastly, a study published in the Journal of Clinical Endocrinology and Metabolism: I found this to be the most interesting study out there.
The basis behind this study is this:
When we age, levels of androgens and growth hormones decline with testosterone, IGF-1, and DHEA being the most notable.
Researchers believe that with the decline of these androgens, our bodies switch from anabolic states to more catabolic or breakdown states.
This isn’t good news for muscle, connective tissue, brain health, or just about anything in the body.
Scientists provided a small group of men and women with 50 mg of DHEA over the course of the study.
Here are the highlights of the results:
Men
DHEA and DS serum levels were restored
No increase in testosterone
Slight increase in androstenedione
IGF-I levels increased significantly
Women
DHEA and DS serum levels were restored
Increases in androstenedione, testosterone, and dihydrotestosterone
IGF-I levels increased significantly
Here’s the really fascinating part: Both men and women reported an increase in “perceived physical and psychological well-being.” Considering low androgen levels are often accompanied by symptoms such as depression and a low sex-drive, DHEA supplementation supported both mood and libido. (3)
Does DHEA Increase Testosterone?
Let’s set science aside and get to the most important question: Will DHEA increase your testosterone levels?
It depends on which type of testosterone you’re asking about.
Unfortunately, DHEA does not increase total testosterone levels but studies suggest that it may boost your free testosterone levels.
What’s the difference?
Think of total testosterone as the umbrella term for the active and inactive testosterone in your body.
Free testosterone is a part of total testosterone and it plays a unique function in actively supporting anabolic processes such as muscle building.
While DHEA can’t increase total testosterone levels, it may play a part in boosting free, or unbound and active testosterone.
This has huge implications for those people who are beginning high intensity exercise programs and for those looking to promote an anabolic environment for muscle building.
If you’re looking to get huge, one thing to consider is that you would have to also ensure that your levels of sex hormone binding globulin (SHBG) are low so that free testosterone levels remain high to support anabolism.
Frequently Asked Questions
How much DHEA should I take?
Studies used dosages of 50 mg and 100 mg. Find a DHEA supplement that provides you with no less than 50 mg per serving and no more than 100 mg per serving.
Can women take DHEA?
Yes, DHEA is safe for women to take but it’s important to remember that studies show DHEA increases androgens and total body mass for women. Higher levels of testosterone in women may result in symptoms such as a deeper voice, menstrual irregularity, more body hair especially on the face, and balding.
What are the Side Effects of DHEA Supplements?
While safe in small cycles, DHEA supplements can produce a number of side effects if taken in large quantities over a long period of time (greater than 4 to 6 weeks).
Side effects include acne, balding, high blood pressure, and mood swings.
For women, side effects may include menstrual irregularity, deepening of the voice, and more body hair especially on the face.
The Bottom Line On DHEA
Studies have concluded that DHEA does not raise your total testosterone levels; however, it does temporarily increase your levels of free testosterone.
While DHEA is not a long-term solution to falling androgens levels due to aging, it may be of use to anyone who is untrained and looking to begin an intense exercise program or people who want to focus on promoting muscle mass gains.
In either case, I’d recommend taking DHEA as a cycle supplement and following up with a light PCT.
Yes, DHEA does not increase total testosterone levels but it is better to be safe rather than sorry when it comes to finishing up a bottle of DHEA.
As I mentioned above, if you’re going to use DHEA, I’d recommend pairing it with a vitamin D and boron supplement.
These additional supplements will help lower your levels of SHBG, which in turn will raise free testosterone levels even more.
References
Morales AJ, Haubrich RH, Hwang JY, Asakura H, Yen SS.
The effect of six months treatment with a 100 mg daily dose of dehydroepiandrosterone (DHEA) on circulating sex steroids, body composition and muscle strength in age-advanced men and women. Clin Endocrinol (Oxf). 1998 Oct;49(4):421-32.
Liu TC, Lin CH, Huang CY, Ivy JL, Kuo CH.
Effect of acute DHEA administration on free testosterone in middle-aged and young men following high-intensity interval training.
May reduce risk of cardiovascular disease (Source)
May promote heart health (so long as they are not eaten in excess – more on this below)
May improve overall mood and mindset
Even if testosterone isn’t your main concern, making Brazil nuts a part of your daily diet has been shown to promote a variety of benefits.
Do Brazil Nuts Increase Testosterone?
From a scientific standpoint, there have been no studies conducted that take a group of guys, feed them Brazil nuts for 90 days, and measure their testosterone and luteinizing hormone levels before and after.
Asking whether or not Brazil nuts specifically increase your testosterone levels is not a simple yes or no answer.
However, what we can do is look at the nutritional profile of these nuts to see if they are theoretically able to support healthy testosterone production.
Brazil nuts are abundant in the following highlighted nutrients: selenium, zinc, magnesium, and ellagic acid.
Selenium
The amount of selenium in Brazil nuts is incredible.
One ounce of Brazil nuts contains over 700% of the selenium that you need each day.
Selenium has its hands in many roles throughout the body but when it comes to testosterone, the science suggests that it is a key nutrient in supporting testosterone levels and fighting against infertility. One study published in the Journal of Urology demonstrated that selenium helped to increase circulating levels of testosterone while reversing male infertility.
Zinc
Zinc has long been a respected and effective testosterone boosting mineral.
Several studies including one published in Nutrition confirmed that zinc may be a powerful and natural tool to naturally increase testosterone levels in men. Zinc is often combined with magnesium to amplify these testosterone boosting effects.
Magnesium
Commonly found alongside zinc in recovery supplements such as ZMA, magnesium is another mineral that is essential for optimal health, especially testosterone levels.
Magnesium, like zinc, supports healthy sleep cycles and it directly supports hormone production and release.
A study published in Biological Trace Element Research demonstrated that magnesium supplementation was able to increase testosterone levels in both athletes and sedentary individuals!
It’s worth noting that the athletes saw a greater increase in testosterone so make sure that you are engaging in a resistance training program.
Ellagic Acid
Finally, we have ellagic acid, which is a naturally occurring and important phenol antioxidant.
Antioxidants actively seek out disease-causing free radicals and destroy them, thereby decreasing your risk for age and stress-related complications.
While ellagic acid may not directly increase testosterone levels, it may support healthy testosterone levels by eliminating free radicals that may work against normal t-levels.
How Many Brazil Nuts are Safe to Eat?
When it comes to Brazil nuts, more is not necessarily better.
I mentioned above how one ounce delivers over 700% of your daily recommended selenium intake.
Coming from a whole food and not a supplement, this is above and beyond what you want or need.
Let’s not forget that Brazil nuts also contain polyunsaturated fats, which are good for you up to a point.
Americans in particular are already consuming too many of these.
The monounsaturated fats are what you want to focus on.
You don’t want to trash your health by trying to consume as much selenium as possible in order to boost testosterone as this may have unintended consequences.
With that said, my recommendation, which reflects that of other fitness experts out there, is to consume no more than one to two Brazil nuts per day.
What Other Nuts Boost Testosterone?
There is a lot of debate about what other nuts can be beneficial for your testosterone levels.
Does that mean you need to cut out all other types of nuts from your diet if you want surging high t-levels?
No, of course not.
Below, I’m going to include nuts that have been almost universally agreed upon to be great for testosterone then I’ll include a list of nuts that may work against your testosterone levels.
Again, you don’t want to throw these nuts out of your diet; just be sure to eat them sparingly.
If you’re wondering why peanuts aren’t on either list, it’s because peanuts aren’t a nut.
They are legumes and you should limit your intake of them as much as possible due to high levels of polyunsaturated fats and concerns over mold in mass production peanut butter.
Conclusion
Do you regularly eat Brazil nuts? How many do you eat per day?
What benefits have you noticed since you started incorporating them into your diet?
Let me know in the comments below!
It’s not a bad idea to incorporate them into your diet and if you do, you just way notice some positive effects wash over your health.
References
Maryam Zahin, Iqbal Ahmad, Ramesh C. Gupta, and Farrukh Aqil, “Punicalagin and Ellagic Acid Demonstrate Antimutagenic Activity and Inhibition of Benzopyrene Induced DNA Adducts,” BioMed Research International, vol. 2014, Article ID 467465, 10 pages, 2014. doi:10.1155/2014/467465.
Benton D, Cook R.
The impact of selenium supplementation on mood.
Biol Psychiatry. 1991 Jun 1;29(11):1092-8.
Safarinejad MR, Safarinejad S.
Efficacy of selenium and/or N-acetyl-cysteine for improving semen parameters in infertile men: a double-blind, placebo controlled, randomized study.
J Urol. 2009 Feb;181(2):741-51. doi: 10.1016/j.juro.2008.10.015. Epub 2008 Dec 16.
Netter A, Hartoma R, Nahoul K.
Effect of zinc administration on plasma testosterone, dihydrotestosterone, and sperm count.
If you’re suffering from low testosterone levels, you know only too well how overwhelming it can be to find a natural alternative to expensive and questionable testosterone replacement therapy.
In the last decade, there has been a dramatic rise in all-natural testosterone boosters on the supplement market.
While a few are based in scientific literature, most are junk.
Bulbine Natalensis is an herb that has been of interest in the last few years as studies are suggesting that it may have the power to dramatically increase testosterone while fighting back against estrogen levels.
Let’s take a look at what Bulbine Natalensis is, the reported benefits of the herb, and what science has to say about its impact on testosterone levels.
What is Bulbine Natalensis?
Like most testosterone boosting ingredients such as Fadogia Agrestis and Fenugreek, Bulbine Natalensis is a common sight in an uncommon land.
Travel to the southeast of Africa and that is where you’ll find this herbal remedy growing.
Also, just like other testosterone boosters, Bulbine Natalensis has been used over a very long period of time to improve quality of health.
Recent scientific studies have been investigating the benefits of Bulbine Natalensis and it may be a useful supplement for more than just its reported benefits of being an aphrodisiac and testosterone booster.
What are the Benefits of Bulbine Natalensis?
Libido Enhancer
Bulbine Natalensis is most famously used as a traditional and modern-day libido booster.
What was once rumor and common tribe knowledge has been confirmed in a handful of studies evaluating the sexual behavior and consequential fertility rates in rats.
A study published in Theriogenology demonstrated that rats who were given Bulbine Natalensis showed a dramatic increase in sex drive and libido. (1-2)
I’ll talk more about this in greater detail below but one of the reported benefits of Bulbine Natalensis is its ability to dramatically spike testosterone levels.
Type II Diabetes
While there are no studies to confirm this yet, many user reports claim that Bulbine Natalensis can assist with diabetes by improving insulin sensitivity.
Type II Diabetes is one most the common preventable diseases, especially in the United States.
Type I diabetes is an autoimmune disease that you’re born with and it only affects 5% of the population.
Type II diabetes, on the other hand, is more often than not preventable and it’s a result of poor lifestyle choices, primarily dietary choices.
If Bulbine Natalensis is able to improve insulin sensitivity while fighting back against insulin resistance, this has huge implications as a natural weight management and bodybuilding supplement.
Anti-inflammatory
Another potential benefit of Bulbine Natalensis that is not backed by scientific studies but often reported in perceived benefits from users is anti-inflammatory properties.
If this is the case, Bulbine Natalensis could be added to the list of other natural inflammatories that provide relief for post-workout soreness, joint pain, and arthritis.
With the assumption that Bulbine Natalensis does provide anti-inflammatory benefits, I’ll discuss the best way to stack it to alleviate joint and muscle pain below.
What are the Side Effects of Bulbine Natalensis?
This is a tricky subject with this ingredient because two studies clash in their findings.
In one human-based study featuring all men, subjects were given Bulbine Natalensis for 28 days but the only metric that was observed was safety.
In other words, scientists didn’t check testosterone, libido, diabetes, or pain levels.
They checked nothing except whether the subjects were okay after taking the supplement.
The safety study was published in the Journal of the International Society of Sports Nutrition and it confirmed that no side effects were reported.
In fact, they deemed it as safe as the placebo.
So we don’t know whether or not the benefits above can be verified but we know that it’s safe, right?
Not so fast.
The studies that have been performed to evaluate the hormonal response from Bulbine Natalensis have a different consensus.
As I’ll jump into more detail below, Bulbine Natalensis does seem to be effective at promoting an increase in testosterone while decreasing estrogen.
With that said, the effect from Bulbine Natalensis was so dramatic that researchers concluded Bulbine Natalensis may promote liver side effects that are comparable to a steroid cycle.
Again, this isn’t something that’s been confirmed in a human-based study but it’s something to keep in mind, especially if you have liver or kidney issues.
All in all, do I think Bulbine Natalensis is safe?
Considering the number of users who rave about it and the lack of front page news demonizing the ingredient, I think that Bulbine Natalensis is safe as long as you take it in moderation, like any other supplement on the market.
More importantly, if you’re going to take Bulbine Natalensis, I would highly recommend treating it like any other androgen-focused supplement and using a PCT after a cycle.
Does Bulbine Natalensis Increase Testosterone?
Let’s jump into the million-dollar question: Does Bulbine Natalensis boost your testosterone?
Bulbine Natalensis MAY boost testosterone levels but this has not been scientifically confirmed in human-based trials.
Let’s take a look at the science that is available.
In one study involving Wister rats, the animals were divided into four dosage groups: control (placebo), 25 mg, 50 mg, and 100 mg. The dosage levels were milligrams per kilogram of bodyweight.
Those rats who were given 25 mg and 50 mg dosages, testosterone and luteinizing hormone increased but far more so in the 50-mg group.
In fact, another study replicated these benefits, reporting that the 50 mg saw an increase in testosterone of over 300%.
If the rats saw such a significant increase in testosterone and luteinizing hormone, then it goes without saying they also saw a spike in estrogen and progesterone, right?
Wrong.
These same studies showed that the Wister rats had a decreasein both estrogen and progesterone.
Progesterone is converted into estrogen and cortisol, neither of which is good news for testosterone or muscle building.
What about humans?
Does Bulbine Natalensis boost testosterone levels in humans?
I’m only going to report on science and unfortunately no study has been released demonstrating the testosterone boosting effects of Bulbine Natalensis on humans.
With that said, if a fraction of the benefits found in rats apply to humans, then Bulbine Natalensis may be the next shelf-clearing t-booster.
Bulbine Natalensis and Muscle Mass
While no scientific studies have come out regarding the muscle building benefits of Bulbine Natalensis, in theory, if the supplement significantly increases levels of testosterone and luteinizing hormone while decreasing estrogen, they you have the ideal anabolic environment for growth.
If your goal is to build lean muscle mass while supporting natural levels of testosterone, Bulbine Natalensis may be able to help with both.
Testosterone is a powerful recovery hormone.
If you’re following a training program that focuses on muscle hypertrophy, the increase in circulating testosterone may aid in lean muscle growth.
Again, this is just a theory and we’re waiting on studies to connect these dots.
What Are Users Saying about Bulbine Natalensis?
Since there are no human-based studies that evaluate the effects as it relates to testosterone, user reviews become the next best thing.
Keep in mind that I never consider reviews that are suspicious such as paid reviews or reviews from the company itself.
Below, you’ll find the common thread topics that I found across several forums and buying platforms such as Amazon.
I’ll start with the cons before moving to the pros.
Cons
Delayed Effect
One interesting observation from several users about Bulbine Natalensis is that the effects of the supplement aren’t observed until the second or third week of taking it.
I wanted to say this was dependent upon the brand until I found the same complaint across different brands.
Take home lesson: if you’re going to supplement with Bulbine Natalensis, be patient and give it time to kick in.
Side Effects Related to T-Boosters
While the official human study cited no side effects, plenty of users have reported side effects that are common with other testosterone boosters.
The most common complaints are that of acne.
On the upside, when users mentioned these side effects, it was usually followed up with a mention about higher sex drive as well.
Sensitive Stomachs Beware
Not extremely common but still something I wanted to point out: I noticed several users who had complained about diarrhea and stomach cramps after taking Bulbine Natalensis.
This could be from a few things outside of Bulbine Natalensis such as the coating on the capsule or even the filler within.
Easiest way around this is to start with a low dosage and increase gradually as you body adjusts.
Dosage Needs to Be Adjusted
Speaking of dosages: As I’ll talk more about in the next section, many users found that they had to increase the recommended dosage in order to see any effect.
For example, with the brands that offer 350 mg of Bulbine Natalensis per serving, some users had to take four or five capsules per day.
Pros
Sex Drive / Libido
There’s no arguing with the fact that nearly all of the positive reviews I found mentioned in some form about how sex drive and libido went through the roof after a cycle of Bulbine Natalensis.Whether it was an increased interest in sex, longer performance, or greater frequency, those who have benefited from Bulbine Natalensis can attest to its libido boosting properties.
This is by far the most commonly reported benefit of Bulbine Natalensis regardless of the brand of supplement.
Focus and Being In the Zone
Some users reported feeling more focused and aggressive during workouts, which would match other testosterone boosting ingredients but it’s not as common as the libido boosting effects of Bulbine Natalensis.
Obviously, this has great implications as a pre-workout ingredient.
Better Sleep
Many brands recommend taking Bulbine Natalensis before bed as it seems to promote healthy sleep.
Keep in mind that Bulbine Natalensis will not make you fall asleep; rather, if it’s anything like ZMA, it helps you stay in R.E.M. cycles of sleep for a longer period of time.
If you stack Bulbine Natalensis with ZMA, that would be the perfect recovery and sleep aid combination.
I talk more about Bulbine Natalensis stacks below.
How Much Bulbine Natalensis to Take to See Results?
As no scientific studies have been performed to find the exact dosage to see testosterone-based benefits, it’s tough to say.
The study performed on the safety of Bulbine Natalensis had subjects taking 650 mg throughout the day (325 mg in the morning and 325 mg in the evening).
From that, we know that 650 mg is well tolerated but that’s not even close to the 50 mg per kilogram of body weight we saw in the Wister rat study.
To play it safe, I’d start with 650 mg of Bulbine Natalensis for one cycle of 4 weeks.
Evaluate how you feel and if you’ve made any progress.
I’d also suggest getting your t-levels checked before and after you take Bulbine Natalensis.
If you can successfully complete one cycle at 650 mg, try increasing the dosage between 1,000 and 1,200 mg for another cycle.
If you want to copy the Wister rat study, the sweet spot for testosterone boosting benefits is 50 mg per kilogram of bodyweight.
If you are using pounds, you just need to convert.
For example:
You weigh 150 lbs or 68 kg (1 kg = 2.2 lbs)
68 x 50 = 3,400
3,400 mg (3.4 grams)
I’m not advocating for you to jump right into the same arena as the Wister rat study.
In fact, since there is a lack of scientific evidence and a chance of liver damage, I’d go with the safe route and see where that takes you.
Better to start low and gradually increase the dosage.
If you do go the route of 50 mg per kilogram of bodyweight, I highly recommend using a PCT (post-cycle therapy) supplement after your cycle.
Stacking Bulbine Natalensis
With its potential benefits for testosterone, workout performance, and recovery, Bulbine Natalensis may be an ideal stacking compound.
Pain Relief / Anti-inflammatory
If you want to maximize the reported benefits of anti-inflammatory properties and pain relief, Bulbine Natalensis can be stacked with other all-natural compounds with similar benefits.
I’d recommend stacking Bulbine Natalensis with an omega-3 fatty acid such as krill oil, glucosamine chondroitin, and methylsulfonylmethane (MSM).
Increase Testosterone
If testosterone boosting is your goal then I’d suggest supplementing with a lower dosage of Bulbine Natalensis and stacking it with other natural herbal remedies that have been shown to increase t-levels.
For example, I’d stack Bulbine Natalensis with ZMA (zinc, magnesium, and vitamin B6), vitamin D, maca, and ashwaghanda root.
Where to Buy Bulbine Natalensis
It can be really tough to find a reputable brand of Bulbine Natalensis.
It’s either dramatically under-dosed or it’s mixed in with several other ingredients.
There are several brands out there but the reviews are mixed or strangely similar in phrasing, which raises red flags of paid reviews.
Below, you’ll find the two brands that I would try.
Yakubu M, Afolayan A. Effect of aqueous extract of Bulbine natalensis (Baker) stem on the sexual behaviour of male rats.
Int J Androl. 2009;32(6):629-636.
Yakubu M, Afolayan A. Reproductive toxicologic evaluations of Bulbine natalensis Baker stem extract in albino rats.
Theriogenology. 2009;72(3):322-332.
Afolayan A, Yakubu M.
Effect of Bulbine natalensis Baker stem extract on the functional indices and histology of the liver and kidney of male Wistar rats.
J Med Food. 2009;12(4):814-820.
Hofheins JE, Habowski SM, Ziegenfuss TN, Lopez HL.
Short term safety of bulbine natalensis supplementation in healthy men. Journal of the International Society of Sports Nutrition. 2012;9(Suppl 1):P33. doi:10.1186/1550-2783-9-S1-P33.
Some people go the extra mile and try to acquire a prescription for drugs like Adderall or Modafinil.
But many shy away from these drugs because of their potential side effects and harsh withdrawals.
If you’re one of the thousands of people searching for the best brain booster for you, Alpha Levo IQ is one of your many options.
What Is Alpha Levo IQ?
Alpha Levo IQ is a cognitive enhancement supplement that claims to be called “Genius in a Bottle” by scientists. Among the benefits they claim you can expect are:
Laser focus.
Greater mental clarity.
Improved memory.
Boosted energy.
More creative thinking.
These are all great achievements if you can get them, but the question is really whether or not you can get them.
We’ve personally tested DOZENS of these supplements over the years, and many of them made those very same promises with very little results.
We’ll take a look at the formula, customer feedback, clinical studies, and any other information we can find to determine the actual effectiveness offered by Alpha Levo IQ.
Alpha Levo IQ Ingredients
Nailing down the precise Alpha Levo IQ formula proved to be a bit difficult.
At the official website, they tout 4 “Synergized Brain Enhancing Ingredient Blends”:
FocusMax which improves attention span and focus so you can think quickly and clearly.
NeuroShield which protects your brain cells against the expected damage of aging and stress.
NeuroSyn which helps the different parts of your brain synchronize and work together to improve mood and verbal fluency.
ReCognit which boosts memory and increases your ability to absorb new information, much like a sponge.
But when I had the chance to look at the actual ingredient label on the bottle, these “blends” were not included.
In fact, no blends were listed at all, just straight ingredients with their corresponding amounts.
This is preferred actually, just a little confusing because of Alpha Levo IQ’s previous talk of blends.
In any case, it appears as thought the Alpha Levo IQ formula is comprised of:
Vitamin B6 which improves cell to cell communication.
Folate which can help improve mood while optimizing normal brain function
Vitamin B12 which can improve all day energy and improve focus and attention.
Zinc which improves memory and enhances learning by supporting communication with the hippocampus.
Ginkgo Biloba which has been shown to improve memory in those with cognitive loss.
Gingeng which can relax the nervous system and enhance problem solving skills.
Vinpocetine which decreases anxiety and improves sleep.
Acetyl-L-Carnitine which is given to Alzheimer’s patients to improve memory and fight depression.
Huperzine A which is often used in brain boosting supplements to improve memory and enhance creativity by encouraging lucid dreaming.
Phosphatidylserine which is also used by patients with Alzheimer’s Disease to improve cognition by protecting cell health.
Here’s a snapshot of the label:
A common concern we have with brain boosting supplements is whether or not the ingredients are present in large enough quantities to produce the associated desired effect.Frequently, we’ll find products that list all the right ingredients, only to find out they use so little of them as to not really be effective at all.
Unfortunately, at least as it relates to some of the ingredients, this is also the case with Alpha Levo IQ.
Take Phosphatidylserine for example.
The recommended dose for cognitive enhancement is 100 mg taken 3 times daily for a total of 300 mg per day.
Alpha Levo IQ contains only 5 mg per daily dose.
Clearly, this is insufficient to achieve the best potential benefit.
Similarly, the recommended daily dose of Acetyl L Carnitine falls between 500 and 2000 mg. A daily serving of Alpha Levo IQ contains only 50 mg.
The recommended daily dose of Vinpocetine is 15-60 mg. Alpha Levo IQ contains only 5 mg.
You get the idea.
With ingredient after ingredient, Alpha Levo IQ comes up short.
So our next step in determining whether or not it’s effective and worth trying is to see what actual customers have to say about the stuff.
Alpha Levo IQ Reviews
There are no independent retailers selling Alpha Levo IQ, which means there really are no independent customer reviews either.
The closest thing available are “testimonials” at the official website, which are notoriously unreliable.
Supplement companies are known to manufacture positive testimonials or at the very least cherry pick the ones that put them in the best light.
Here are the testimonials for Alpha Levo IQ:
They definitely fit the profile of manufactured testimonials, right down to the stock photo images.
Who Makes Alpha Levo IQ?
Alpha Levo IQ is made and sold by Edge Bioactives, a nutritional supplement company based in New Jersey.
They are best known for making the testosterone booster Spartagen XT, but they also make male enhancement supplements like RAILand cognitive enhancements like Alpha Levo IQ.
For a company that makes and sells several products, they don’t seem to put a whole lot of effort into maintaining a good reputation.
Their products are often sold using the popular “free trial offer” scam that lures unsuspecting customers into repeat billing month after month.
As a result, Edge Bioactives has pissed off a lot of customers, many of whom have spread the word by filing complaints with the Better Business Bureau.
Where to Buy
As is the case with most Edge Bioactives products, Alpha Levo IQ is sold through the free trial option as well as by straight sale through the Edge Bioactives website.
If you choose the free trial, be aware that signing up for it will automatically sign you up for ongoing monthly shipments until you contact them to cancel.
If you opt for the straight sale, the cost of one bottle is $69.
Edge Bioactives offers a 30-day money back guarantee on all their products.In order to use it, you’ll need to contact the company at 1-855-550-0981 or support@edgebioactivs.com within 30 days of placing your order.
Alpha Levo IQ Pros and Cons
Advantages of Alpha Levo IQ
The ingredients are all natural.
You can purchase it using either the “free trial” program or just a straight sale.
There is a money back guarantee.
Disadvantages of Alpha Levo IQ
The ingredient amounts are small – potentially too small to have the desired effect.
The free trial scam could catch you up in monthly payments you never intended to enact.
Edge Bioactives has a pretty mixed reputation, with lots of customers complaining of deceit as well as unresponsive service.
Alpha Levo IQ – The Bottom Line
There’s no question that tens of thousands of people want to gain any advantage they can when it comes to improving their cognitive performance.
In today’s competitive world, we have to look for all the advantages we can get.
Brain boosting supplements can help.
Many people conduct extensive research on individual ingredients, and put together their own stacks based on their particular needs.
But most of us choose to rely on pre made formulas like Alpha Levo IQ.
Alpha Levo IQ contains many of the best ingredients in its formula, but unfortunately it uses such small amounts it’s tough to imagine it being very effective at all. Canned testimonials don’t instill much confidence either.
Add the fact that Edge Bioactives has a fairly shady reputation as unresponsive to customer concerns, and it becomes pretty clear that Alpha Levo IQ is not your best choice.
Sometimes referred to as nature’s candy, strawberries provide a variety of micro nutrients and they are considered a great way to indulge in sweets without the guilt.
While conventional peaches may have a variety of vitamins and minerals, they share the same issue as strawberries in that they are covered with pesticides.
The skin of a peach is extremely thin, making it easy for pesticide to seep through.
These are the same widely used pesticides associated with lowering testosterone levels in men. (1)
The solution: Buy organic.
Apples (Conventional)
High in fiber and vitamins, apples are said to be a staple of any healthy diet.
While they are nutritionally impressive, there is something that apples have in common with strawberries and peaches: pesticides.
First, as I mention in the foods that boost testosterone article, there’s no hard evidence that watermelon will directly influence an increase in testosterone.
What it does do is supply you with plenty of L-Citrulline, which converts to L-Arginine.
In theory, that could have a positive influence on testosterone levels but the studies proving this aren’t there (yet).
For this article, watermelon can lower testosterone levels when you eat it in excess. The problem is sugar.
Watermelon is a high-sugar food, one of the highest on the glycemic index.
Consuming too much watermelon will send your blood sugar levels through the roof.
Excess sugar in the body has been shown to lower natural testosterone levels in men. (2)
You can enjoy watermelon but do so in moderation.
VEGGIES
Kale (Conventional)
Again, it may seem like we have another case of mistaken identity.
Spinach leaves are sensitive to pesticide spraying and they soak up those chemicals like a sponge.
The result is you eat those chemicals and your testosterone levels are going to take the biggest hit. (1)
Just to recap: Whenever you are eating a piece of produce that involves consuming the skin (apples, strawberries, peaches, kale, and spinach), make sure you buy organic and your testosterone levels will thank you by going up.
Edamame
Available in convenient freezer and microwave-friendly bags, at first glance edamame can understandably jump to the top of your list for protein-rich foods.
One cup of cooked edamame can contain up to 17 grams of protein.
You open up that plastic wrap, take out a few pieces of lunch meat, make the sandwich to your liking, and you’re out the door.
Sure, lunch meat is incredibly high in sodium but that a different story for a different article.
What you have to worry about with lunch meat is its ability to potentially lower testosterone levels.
First, processed meats are usually from animals that have been pumped full of growth hormones and antibiotics.
Both have been shown to lower testosterone levels but I’ll talk more about that below.
Specifically with lunch meat, the danger to your testosterone levels comes from the plastic wrap.
The plastic wrap that is used in your local deli contains the chemical bisphenol-A (BPA).
BPA has been shown to have a direct impact on testosterone levels, causing them to drop. (4)
I recommend avoiding processed meats and sticking to meats that are organic and have not been injected with growth hormone, antibiotics, or insane levels of sodium.
Red Meat (Steak, Lamb)
Red meat such as steak and lamb can be good for increasing testosterone levels; however, not when you are buying it from sources that pump it full of growth hormones and antibiotics.
Since dietary fat has returned to the good graces in the nutritional community, research is revealing specific oils that can have a dramatically positive impact on overall health. For men, these same oils can boost testosterone.
For example, I talk about the amazing effects of coconut oil on testosterone levels in 63 foods that boost testosterone naturally.
Not all oils are going to help your testosterone levels.
Soy bean oil is one of the worst oils that you can consume if you want to maintain high levels of testosterone.
First, the oil is typically over processed, containing very little nutrients.
Secondly, and most importantly, it’s made from soybeans that have not been matured or fermented.
These immature beans contain phytoestrogens that lower testosterone. (3)
Polyunsaturated Fatty Acid Vegetable Oil
PUFA vegetable oil for short, this commonly used cooking oil is packed with polyunsaturated fats, something the average American gets too much of already.
Source:
PUFA vegetable oil and polyunsaturated fats in general have been shown to negatively impact the testosterone levels of men. (7)
Focus on heathy oils that contain monounsaturated fats such as sunflower oil.
You can also consume healthy saturated fats to see a huge spike in testosterone levels.
Coconut oil is the best option for this.
SEEDS
Flaxseed
While some seeds can be extremely beneficial for testosterone levels, not all will bless you with t-boosting benefits.
Flaxseed contains a compound called lignans, which is very estrogenic.
Studies suggest that flaxseed has the ability to lower testosterone and DHT, which is why it’s such a popular recommendation with medical experts who want their patients to naturally fight back against androgenic issues such as prostate cancer. (8)
Flaxseed does have a great nutrient profile but you can get those same nutrients without losing testosterone by switching it up for pumpkin seeds or sunflower seeds.
FATS
Trans Fat
Trans fat isn’t a fat in the way you envision unsaturated or saturated fat.
Trans fat is made when you take vegetable oils and pump them through a process known as partial hydrogenation.
The result is a fat by-product that can maintain an extremely long shelf life.
While you wouldn’t take a block of trans fat and eat it, you don’t have to because it can be found throughout a variety of processed foods.
Margarine and snack foods are two of the most common places where you’ll find trans-fat.
Aside from doing a number on your cardiovascular health, it can also wreck your testosterone.
Trans fat has been shown in several studies to promote obesity, which in itself can lower your testosterone levels.
Let’s say you’re a healthy guy though without any weight issues and you begin eating products that contain trans-fat.
Studies have demonstrated that a diet high trans-fat directly correlates to a significantly lower sperm count in otherwise healthy males.
The bigger implication here is that it is knocking your testosterone levels down a few points. (9)
Polyunsaturated Fats
Just as I mentioned above, Americans in particular are getting far too many polyunsaturated fats in their diet.
An overabundance of this type of fat has been shown to negatively impact cardiovascular health but it may also lower testosterone levels in men. (7)
Aside from PUFA vegetable oils, try to limit your intake of the following:
Corn oil
Peanut oil
Mackerel
Herring
Walnuts
If you absolutely MUST have nuts, I would recommend you go with Brazil Nuts.
DAIRY
Cow’s Milk
We are the only species on the planet that continues to drink milk well after we are babies.
Source: Youtube.com
What’s more, we are the only species on the planet that consumes the milk of another species! Doesn’t this sound strange?
Still, milk has been shown to have plenty of benefits but these benefits are short-changed by the nasty chemicals that are showing up in commercial milk.
Commercially bought milk that comes from cows who have been treated with growth hormone and antibiotics is already a one-two punch to your testosterone but it gets worse.
This same commercial milk has been shown to contain exogenous estrogen!
That is going to be the knockout punch to your t-levels.
These estrogens lower testosterone levels while promoting estrogen dominance. (10)
If you want to continue drinking milk, you can but be mindful of moderation.
Also, get your milk from a verified organic source.
If you’re not lactose intolerant, try getting raw milk from your local farmer’s market.
It’s packed with probiotics and nutrients that are normally destroyed during pasteurization.
Processed Cheese (Dairy-based)
Continuing with the point above, processed cheese is made from commercially sourced cow’s milk.
As I talked about above, studies have shown that excessive sugar consumption can lead to lower levels of testosterone.
What’s more, sugar can also play a role in weight gain, obesity, and poor cardiovascular health. (2)
If you’re going to indulge, do so once in a while, opt for a small portion, and try to buy from a local ice cream shop that sells homemade ice cream.
SEAFOOD
Shrimp
Another double appearance in this article and in the 63 foods that boost testosterone naturally article would be shrimp.
Yes, shrimp can help to promote healthy levels of testosterone.
Here’s something you may not have known about shrimp: that bright pink color that you commonly see on commercially sold shrimp can fade and look discolored.
To solve this problem and to make shrimp look appealing longer, food companies will use a compound called 4-hexyl resorcinol.
This chemical additive prevents discoloration but it’s also extremely estrogenic, which may lower testosterone and promote higher levels of estrogen.
OTHER
Sugar
We put it in our morning coffee, in our smoothies, in our condiments… sugar is in just about everything.
It’s also a leading cause of weight gain, cardiovascular disease, and low testosterone levels.
As I mentioned above, avoid excessive sugar consumption if you want to keep those t-levels high. (2)
Alcohol
Once the weekend arrives, where do most people go to relax and enjoy themselves?
Bars, clubs, and other venues that are serving alcohol.
While it might be nice to kick back with a drink after a long week, if you want to keep those testosterone levels high, you’ll want to watch your intake of alcohol.
Your average soda contains around 50 grams of sugar.
This is double the daily intake of sugar based on the American Heart Association’s recommendations.
As I’ve covered above, sugar can significantly lower testosterone levels while promoting weight gain and cardiovascular issues.
While artificial sweeteners have not been linked to low testosterone, they’ve been linked to a number of other issues such as obesity and cardiovascular disease. (2)
Switch off soda and pick up water.
If you must indulge, choose a zero-calorie soda and keep it to a minimal serving.
Soy-Based Food Products
You’ll find soy in more than you realize.
If you’re a vegetarian for example, those tofurkey patties that you’ve been eating are packed with unfermented soy.
This is the same soy that I talked about above that contains phytoestrogens that may lower testosterone. (3)
What’s more, many food products where soy is used are packed with other fillers such as excessive sodium.
Keep it natural and keep those t-levels high.
Refined Carbohydrate Products
White bread and your favorite breakfast cereals are perfect examples of refined carbohydrate products.
Stripping wheat of its nutrients, food companies use this wheat byproduct in a number of products.
To make up the nutritional difference, these companies add in synthetic vitamins and minerals.
The end result is a simple carbohydrate food product that can contribute to weight gain, diabetes, and lower testosterone levels. (12)
Licorice
Despite what you may think, licorice is used for more than candy.
This herb can be found in many natural products such as tinctures and teas.
While licorice is great for settling your stomach and promoting stomach health, it’s not great for testosterone.
Studies show that consumption of licorice correlates with lower levels of testosterone in men. What’s more, if you’re consuming licorice candy, your testosterone is getting pummeled by the licorice and the sugar content. (13)
Spearmint / Peppermint
Just like licorice, spearmint and peppermint can be found in more than just chewing gum.
These herbs make perfect teas, cooking additives, and tinctures for a variety of health issues.
Also similar to licorice, spearmint and peppermint have been shown to reduce testosterone levels. (14)
These herbs do have many benefits outside of testosterone lowering so they may be options that you don’t necessarily throw out of your diet as much as limit them to a sparing consumption.
Microwave Popcorn
Who doesn’t love the smell of freshly prepared popcorn?
While popcorn may complement any movie night, if you’re making popcorn in the microwave, your testosterone levels may be suffering.
Some brands of microwave popular, especially overseas, are still using a chemical called perfluorooctanoic acid in the making of the bags where the popcorn kernels are popped.
PFOA has been linked to several medical issues; most notably, PFOA may negatively impact testosterone levels in men.
Marijuana
With legalization happening in several states and many more considering it sooner rather than later, marijuana is becoming a part of the culture now more than ever before.
It’s been proven to be an effective all-natural source of pain relief while reducing anxiety and depression.
Studies suggest that consistent marijuana usage may lower testosterone levels in men; however, studies also say that this can be counteracted by building up a tolerance.
In other words, there may be an initial dive in testosterone levels but if your body is able to adjust to marijuana usage, it will not impact t-levels as much.
Still, if this is your thing, please do it responsibly. (15)
Conclusion
Are there any foods that you think lower testosterone that I didn’t mention above?
Let me know in the comments below.
References
FRUITS / VEGGIES
Goncharov A, Rej R, Negoita S, Schymura M, Santiago-Rivera A, Morse G; Akwesasne Task Force on the Environment, Carpenter DO.
Lower serum testosterone associated with elevated polychlorinated biphenyl concentrations in Native American men. Environ Health Perspect. 2009 Sep;117(9):1454-60. doi: 10.1289/ehp.0800134. Epub 2009 May 20.
Caronia LM, Dwyer AA, Hayden D, Amati F, Pitteloud N, Hayes FJ.
Abrupt decrease in serum testosterone levels after an oral glucose load in men: implications for screening for hypogonadism.
Testosterone and cortisol in relationship to dietary nutrients and resistance exercise.
Journal of applied physiology (Bethesda, Md. : 1985). 1997;82(1):49–54.
SEEDS
Denis L, Morton M, Griffiths K.
Diet and its preventive role in prostatic disease.
European urology. 1999;35(5–6):377–87.
FATS
Chavarro J, MĂnguez-AlarcĂłn L, Mendiola J, Cutillas-TolĂn A, LĂłpez-EspĂn J, Torres-Cantero A. Trans fatty acid intake is inversely related to total sperm count in young healthy men. Human reproduction (Oxford, England). 2014;29(3):429–40.
DAIRY
Maruyama K, Oshima T, Ohyama K.
Exposure to exogenous estrogen through intake of commercial milk produced from pregnant cows.
Välimäki M, Härkönen M, Eriksson C, Ylikahri R.
Sex hormones and adrenocortical steroids in men acutely intoxicated with ethanol.
Alcohol (Fayetteville, N.Y.). 1984;1(1):89–93.
Chrysohoou C, Panagiotakos D, Pitsavos C, et al.
Low Total Testosterone Levels are Associated With the Metabolic Syndrome in Elderly Men: The Role of Body Weight, Lipids, Insulin Resistance, and Inflammation; The Ikaria Study.
The Review of Diabetic Studies : RDS. 2013;10(1):27-38. doi:10.1900/RDS.2013.10.27.
Armanini D, Bonanni G, Palermo M.
Reduction of serum testosterone in men by licorice.
The New England journal of medicine. 1999;341(15):1158.
Akdogan M, Ozguner M, Kocak A, Oncu M, Cicek E.
Effects of peppermint teas on plasma testosterone, follicle-stimulating hormone, and luteinizing hormone levels and testicular tissue in rats.
Urology. 2004;64(2):394–8.
Harclerode J.
Endocrine effects of marijuana in the male: preclinical studies.
With more and more people turning to healthy lifestyles as a way to ensure longer, more productive, and fulfilling lives, nutritional supplements have found the biggest market in their history.
For many men, this means choosing a natural testosterone booster like Testomenix for some very good reasons.
Testosterone is the male hormone, known for fostering strength, building muscle, improving libido, and increasing overall vitality.
When we’re teenagers and in our 20s, our bodies produce more testosterone than we need, but as we age, that production wanes until eventually – usually in our late 30s to mid 40s – the loss becomes noticeable.
Low testosterone manifests itself in several ways, including:
Lack of energy.
Diminished drive and focus.
Muscle loss (including a drop in results from workouts).
Fat gain (despite increased effort to maintain or lose weight).
Decreased sex drive and/or ability to achieve and maintain hard erections.
Clearly, these are not symptoms any man would want to lie down for and accept.
If your situation is severe enough, you may be a candidate for testosterone replacement therapy, but for several reasons, this might not be the best choice.
It requires a prescription, it can be expensive, it may involve injections, and perhaps most importantly, it means side effects you want nothing to do with.
This is where natural testosterone boosting supplements come in.
They provide relief for the symptoms of low testosterone without all the drawbacks involved with TRT.
Of course, not all pills or powders are alike. Some work, some don’t.
Some are worth the expense, some aren’t.
We spent some time researching Testomenix to see how it stands up.
Here’s what we found.
The Marketing Behind Testomenix
Recently I was scrolling through some random site (can’t remember which one) and I came across an ad that looked like this:
I could smell a scam from a mile away, but I figured I’d click on it anyway to see what the fuss was all about.
Once I clicked on it, it took me to a page that “looked” like the Today website, with a title that announced “Why Every Judge On Shark Tank Backed This $4.95 Product”.
Throughout the article, they talk about how brothers Mark and Dave Martin, developed some new “great step forward in muscle building history”.
So what is this miracle $4.95 product?
None other than Testomenix.
According the the Martin brothers, this product has the ability to:
Build muscle mass
Reduce recovery time
Decrease body fat
Increase testosterone
Optimize hormone levels
and much more
Apparently, the Sharks were so impressed that every single one of them pulled together their resources to invest $1 Million in exchange for 25% of the company.
They even quote Mark Cuban as saying “Testomenixis revolutionizing muscle building medicine”.
There’s images of a buff looking before and after picture of “The Rock”, who’s also quoted as saying “Testomenix is ground breaking”.
And other celebs like Gerard Butler, Tom Hardy, and Chris Hemsworth are getting in on the action as well.
Well, I’m Here To Tell You This Is ALL Complete B.S.
There have been several supplement companies that have been using this exact same trick to fool you into thinking that their product was seen on Shark Tank.
It is far from creative and in the past, myself as well as several others have done our homework to show how easy it is to prove that it is a sham and to show you what you should be looking out for to determine on your own that a scheme is afoot.
Testomenix is a natural testosterone boosting supplement.You won’t find it in stores, but it is available through its official website and at Amazon.
It bottle comes with a 30 day supply of 60 caplets, and it claims to provide all the benefits we’ve come to expect from similar products.
Taking 2 Testomenix caplets daily should provide you with:
Increased energy.
Greater sex drive with improved performance
More muscle gain from your workouts.
Decreased body fat.
One thing you’ll notice from the website, which is their primary form of marketing, is that while many testosterone boosting products focus on one side of the two main benefits, Testomenix highlights both the sexual benefits and the muscle building ones.
This doesn’t necessarily indicate a difference in formula in any big way – if your T levels increase, you will see all the benefits of those boosted levels.
It’s really just a marketing choice.
Some products go for the muscle building crowd, while others choose to target the middle aged guy who wants to improve his sexual experience.
Testomenix doesn’t distinguish between the two; rather it claims to be able to help everyone with any of the issues they face due to low testosterone.
Testomenix Ingredients
Of course, the real question is Does Testomenix Work?
And one of the best ways to start to figure that out is by breaking down the formula.
Unfortunately, the website doesn’t share anything about the ingredients, but I took the liberty of ordering a bottle and this is what the ingredients profile looks like.
The bulk of the formula is made up of a 1484 mg proprietary blend called Flow-Viv Max Test Blend which includes:
Horny Goat Weed (aka Epimedium) which isn’t a direct testosterone booster, but can help improve blood flow for better erections, providing one of the many benefits of increased testosterone levels.
Tongkat Ali which is believed to increase free testosterone levels by inhibiting the activity of Sex Hormone Binding Globulin (SHBG).
SHBG is a protein that attaches itself to testosterone molecules, essentially causing the difference between total testosterone and free testosterone.
When a molecule is attached to SHBG, it becomes useless.
Inhibiting this action effectively boosts free testosterone levels.
The science on this is not conclusive, however this is the mechanism by which Tongkat Ali is believed to increase usable testosterone.
Saw Palmetto which is often used in supplements formulated to improve prostate health. It helps prevent the conversion of testosterone to DHT (It’s the DHT, not the testosterone, that may compromise prostate health).
By inhibiting the conversion of testosterone to DHT, saw palmetto helps maintain higher levels of testosterone itself.
Orchic Substancewhich comes from bull testicles, and is used to help men maintain their own testicular health and increase testosterone levels.
According to Web MDthere is no scientific evidence to support this just yet, though it is still a popular ingredient in testosterone boosting supplements.
Wild Yam which helps maintain the balance between the male and female sex hormones.
Men and women have both testosterone and estrogen. In women, the balance is heavily weighted toward estrogen while men have far more testosterone than estrogen. They are so closely related, in fact, that some of the excess testosterone in men is converted into estrogen. Wild Yam helps ensure your balance between the male and female hormones remains optimal.
Sarsaparilla also promotes a healthy balance of hormones while increasing libido and drive.
Nettle Extract is yet another herbal ingredient in this formula that supports prostate health by blocking the conversion of testosterone to DHT, leaving you with more free testosterone than you would otherwise have.
Boron is a trace mineral believed to help increase natural testosterone levels.
In fact, there are a few studies showing that it does just that.
Overall, the formula is not bad – it’s similar to many others we’ve seen before and will see again.
While there are some helpful ingredients, there are a few important ones missing from the mix. D Aspartic Acid, L-Arginine, and Tribulus Terrestris come to mind.
How to Use Testomenix
The recommended dose 2 caplets taken daily.
They don’t specify a time, so take them whenever is convenient, though it’s best to try to keep to the same schedule each day.
They also don’t specify whether or not to take it with food, so this is left up to you as well.
If it were a significant matter, they would specify on the label.
Testomenix Reviews
Testomenix is sold on Amazon, which means we have access to tons of customer feedback left by actual users of the product.
The vast majority of which is very favorable.
Here are a couple examples from happy customers:
Still, not everyone is thrilled with Testomenix.
Here’s what one customer had to say:
Notice all three are “Verified Purchases” which means that the people writing the review actually purchased Testomenix.
This is important because there are plenty of products selling on Amazon that actually hire people to submit fake positive reviews to boost their ratings.
One way Amazon tries to address this is by distinguishing between reviews from actual customers and those from potentially random people.
Reviews on Testomenix are generally positive, and this is a good sign for its overall effectiveness.
Where to Buy
We’ve already established that Testomenix is sold on Amazon. The price there for a single bottle is currently $39.95, which puts it squarely into the reasonable range.
Alternatively, you can go to the Testomenix website through one of the many Testomenix “review websites to sign up for their free trial.I have to caution you, however, that the “free” trial isn’t really free at all.
When you first sign up, you pay only a small shipping and insurance fee totaling $4.95. Most customers think they’ll receive their trial bottle and that will be the en But this is very much not the case.
Hidden in the fine print are the actual terms which state:
It’s no accident that these terms are written in tiny faded print.
They are just as happy to have you miss it and be surprised 18 days later when the $89.99 charge shows up on your credit card.At that time, you’ll scramble around trying to find a phone number to call and cancel, but it will be too late to refute the first charge.
If you have gotten caught up in this Testomenix scam, be sure to call as soon as you notice the issue to cancel and avoid any more future charges.
The number to call is:800-344-9507. They also have an email address:service@testomenix.com.
Testomenix Pros and Cons
Advantages of Testomenix
The formula is all natural.
Customer reviews on Amazon are mostly favorable.
It’s fairly inexpensive if you buy it at Amazon.
Disadvantages of Testomenix
The formula, while mostly likely quite safe, doesn’t contain any real testosterone boosting powerhouse ingredients.
The free trial they offer is really nothing more than a scam.
Testomenix – The Bottom Line
Testomenix is a lot like dozens of other supplements we’ve reviewed.
The formula is decent, but not great, and it’s offered through a free trial offer that tries to gloss over the fact that signing up locks you into monthly payments you probably have no interest in making.
What makes Testomenix a little different is that in addition to the free trial, it’s also sold on Amazon for a very reasonable price.
For this reason, if anything about Testomenix appeals to you, go ahead and order it at Amazon and give it a try.If it turns out not to be for you, at least you’ve avoided the hassle of a the phony free trial.
Either way, I would say skip it because they don’t deserve your hard earned money after all of the BS that they have pulled over on so many people; let them swindle someone else, not you.
My uncle who was a Bodybuilder at the time took me to the gym with him. The rest is history as they say.
What inspired you to start your own supplement line?
To me, it was just the next step in my progression of the sport / industry .I own a gym, i turned professional as a bodybuilder. Supplement line was the next challenge. Over the past few years, there has been a lot of inferior, misleading under dosed products hitting the market.
I wanted my line to be of the highest quality and restore peoples faith that there are good products out there. I wouldn’t put my name or reputation to sub par products.
No way!
What’s your biggest struggle when it comes to Bodybuilding and diabetes?
Diabetes is very frustrating as a Bodybuilder. I suppose the biggest hurdle,is keeping Blood Glucose stable during Pre Contest. If blood glucose levels run too high, you will lose muscle as nutrients will not get absorbed.
Too low,and hypoglycemic episodes will occur, and the body will release cortisol, which we know is a catabolic hormone.
Not good for a bodybuilder.
Fat burning will also be blunted if Blood Glucose isn’t stable.
What’s your biggest source of motivation?
Over the years it changes. Right now, it is my 20 month old Daughter.
I cannot fail for her.
She drives me!
What is your training philosophy?
I’m an advocate of HIT! High Intensity training, Heavy weights and short infrequent workouts.
What is your philosophy on nutrition?
I eat pretty clean year round,especially due to my Diabetes. Right now i follow a high protein / moderate carb / pretty low fat diet. I’m not looking to push my body weight much higher these days due to me competing in the 212lbs class.
A Typical days eating for me would be…
Meal #1
100g Oats
10 Egg Whites
2 scoops Tactical Whey
Meal #2
300g Chicken Breast
50g Brown Basmati Rice
Green Vegetables
Meal #3
300g Chicken Breast
200g sweet potato
Green Vegetables
Meal #4
100g Oats
10 Egg Whites
2 scoops Tactical Whey
Meal #5
250g Lean Ground Beef or Steak
300g Beetroot
250g Greek Yogurt
100g Blueberries
I will have a cheat meal on Saturdays. As you can see, nothing fancy.
What workout routine has worked best for you?
Monday – CHEST / BICEPS
Shallow Incline Barbell press: 3 warm up sets – 1 heavy set to failure 6 – 8 reps
Hammer Strength Decline Press Machine: 1 Warm up set – 1 heavy set to failure 8 – 10 reps
Dumbbell Flyes: 1 warm up set – 1 heavy set to failure – 12 – 15 reps
Dips: 1 warm up set with Bodyweight – 1 set to failure with added weight – 10 – 12 reps
EZ Barbell Curl: 3 warm up sets – 1 heavy set to failure – 6 – 8 reps
Dumbbell Hammer Curl: 1 warm up set – 1 heavy set to failure – 10 – 12 reps
Preacher Curl: 1 warm up set – 1 heavy set to failure – 8 – 10 reps
Wednesday – LEGS
Leg extension: 3 warm up sets – 1 heavy set to failure 12 – 15 reps
Squats: 2 – 3 Warm up sets- 1 heavy set to failure 8 – 10 reps
Leg Press or Hack Squat: 1 warm up set – 1 heavy set to failure – 10 – 12 reps
Kneeling leg curl: 2 warm up – 1 heavy set to failure – 8 – 10 reps
Stiff legged Dead lift: 1 warm up set – 1 heavy set to failure – 8 – 10 reps
Seated Leg Curl: 1 warm up set – 1 heavy set to failure – 10 – 12 reps
Calf Raises on Leg Press: 3 warm up sets – 1 heavy set to failure – 8 – 10 reps
Seated Calf Raise: 2 warm up sets – 1 heavy set to failure – 8 – 10 reps
Friday – SHOULDERS / TRICEPS / TRAPS
Seated side laterals: 3 warm up sets – 1 heavy set to failure 8 – 10 reps
Rear Delt machine: 2 Warm up sets – 1 heavy set to failure 8 – 10 reps
Smith machine press or Dumbbell press: 2 warm up sets – 1 heavy set to failure – 8 – 10 reps
V Bar Pushdowns 2 warm up sets: 1 set to failure – 8 – 10 reps
Dumbbell Extensions: 1 warm up set – 1 heavy set to failure – 6 – 8 reps
Reverse pushdown: 1 warm up set – 1 heavy set to failure – 10 – 12 reps
Dumbbell or Barbell Shrugs: 3 warm up sets – 1 heavy set to failure – 8 – 10 reps
Back
Machine Pullovers: 3 warm up sets – 1 heavy set to failure 8 – 10 reps
Hammer Strength Reverse grip pulldown: 1 Warm up set – 1 heavy set to failure 8 – 10 reps
Underhand grip barbell row: 1 warm up set – 1 heavy set to failure – 6 – 8 reps
Cable row: 1 warm up set – 1 heavy set to failure – 10 – 12 reps
Rack Deadlifts: 3 warm up sets – 1 heavy set to failure – 6 – 10 reps
The first exercise of a body part i will do 3 warm up sets reps from 10 – 15. Once i am into the workout, I will only perform 1 warm up set for the following exercises then straight into the heavy work set for 6 – 15 rep range.
If you had to pick only 3 exercises what would they be and why?
Squats
Deadlifts
Shallow incline presses
Squats and deadlifts are great compound movements that hit many muscle groups!
Incline press over bench press as i never did get anything from flat bench press other than sore elbows and shoulders!
When trying to cut down do you prefer to use HIIT or just normal cardio?
I’m old school and prefer low intensity normal cardio. It worked for many greats in years past.
What is your supplementation like? Any particular favorites?
Being fortunate enough to have my own line, I obviously use my own products. Tactical whey Protein Blend 2 x per day. Therno9mm fat burner capsule, 1 serving 30 mins before cardio.
Atomic Bomb Pre Workout – 1 sachet 30 mins before i train mixed with some EAA. We are currently formulating our Amino product EAAmmo.
I also use Glutamine , Fish Oil and ZMA along with various health supplements…CoQ10, Tudca, NAC.
I also used to use Curcumin, but i now get my Curcumin from Tactical whey as it contains Cavacurmin (Highly bio available form of Curcumin)
Favorite Quote?
“100 % Or Nothing”
Who has been your biggest inspiration?
Bodybuilding wise…Dorian yates. Not only for his physique, but also his mental approach to the sport!
What’s the best training advice you’ve ever received?
More is not always better!
What advice would you give to someone trying to break into competitive bodybuilding?
Be patient.
Unless you are a genetic freak, building a championship physique takes many years.
In the modern age, sleep has become more and more of a luxury.
Whether it’s the demands of a job, the needs of our family, or Netflix binging that results in only getting 5 hours of shut eye, as a nation, we are getting less sleep.
The Center for Disease Control calls for 7 to 8 hours of sleep each night for adults and even more for adolescents. (Source)
What happens when you don’t sleep?
Chronic fatigue, slower cognitive speeds, and mood swings are just a few of the most common symptoms.
Is there a connection between healthy sleep and healthy testosterone levels?
Let’s review the role of sleep in your body along with the influence it has on the average guy’s testosterone levels.
The Role of Sleep in Your Body
Each day, your body accumulates a huge amount of waste.
With the foods we eat and the process of digestion aside, your body builds up a collection of waste on a cellular level.
Most of it is from simply living and breathing.
Some waste is from stress and even more of it comes from the environment we live in.
During our waking hours, our bodies are in function-mode but when the sun sets and we hit the pillow, our bodies shut down to focus on recovery and wiping the slate clean for the next day.
Sleep is when our bodies get to work tossing out the garbage, repairing muscle tissue, and much more.
Here are just some of the areas that sleep can have a positive impact on assuming you are sleeping the appropriate number of hours of sleep each night:
Cognitive functioning
Brain health
Cardiovascular health
Heart health
Condition of muscle tissue
Health of your connective tissue and joints
Decreased risk of injury
Sleep and Testosterone
Another area that sleep has a direct impact on is that of our hormone levels, namely testosterone.
It is during sleep that our body triggers the production and release of growth hormones such as testosterone.
Yes, the body does create and release testosterone throughout the day but, on average, it is during the night when men see the highest spike in testosterone.
Rapid Eye Movement or R.E.M. stages of sleep are thought to be the time when testosterone levels reach their highest point and from here, they remain consistent until you wake.
It takes around 90 minutes to enter the R.E.M. cycle of sleep and so it goes without saying that if you’re not sleeping, you’re not hitting this mark.
What does the science say about how sleep impacts testosterone levels?
Does a Lack of Sleep Hurt Testosterone Levels?
Science Says…
Less Sleep = Less Testosterone
If the science could be summed up, this is what it would say.
The amount and quality of sleep that men get each night has a direct impact on the level of their testosterone.
What many men don’t realize is that there is a vicious cycle at play here.
Anabolic vs. Catabolic Response
As mentioned above, you know that your body must enter the R.E.M. stages of sleep in order to see a spike in testosterone that lasts throughout the night.
If you aren’t sleeping, then you aren’t supporting testosterone production but you are triggering an increase in the release of a different hormone called cortisol.
Testosterone is an anabolic hormone.
That means it promotes growth and recovery.
For example, it has an important role in the development of lean mass growth.
Cortisol, on the other hand, is a catabolic hormone.
This means it likes to break things down, namely your protein.
Admittedly, cortisol is a very complicated hormone and this is an over simplification; however, studies show that consistently high levels of cortisol in the blood increase anxiety, promote sleep disturbances, and suppress testosterone levels.
The Vicious Cycle
Once you enter into this vicious cycle of not getting sleep, it’s going to be harder to pull yourself out from it.
Not getting sleep promotes the release of a hormone that decreases sleep AND decreases testosterone levels.
If you thought that was bad, low testosterone itself also promotes bad sleeping habits.
See how the odds are stacked against you?
If you want to get ahead of the chaos of insomnia, you’ll need to understand what causes it.
Causes of Insomnia and Bad Sleep
There are two ways to look at the causes of bad sleeping habits: medical and lifestyle.
On the medical side, there are a variety of treatable conditions that contribute to keeping you from R.E.M. sleep cycles and pushing you towards insomnia:
Pain related problems such as arthritis, lower back pain, and chronic pain
Nasal issues such as sleep apnea or allergies
Stomach problems such as acid reflux
As for lifestyle, it’s all about choices.
Many guys will choose the following instead of sleep:
Playing on a laptop, phone, tablet
Letting the television stay on during the night
Staying up past 1 a.m. (This is when you can take advantage of the highest levels of growth hormone)
As you’ll see, most of these things can be changed or corrected.
With medical issues, visit your doctor immediately, especially if you are having problems breathing during sleep.
Your doctor can recommend a number of medications or procedures to alleviate many of these issues.
Lifestyle changes are even simpler to take care of because they require you to either start doing something or stop doing something.
How to Sleep Better
Continuing with the point above, let’s break down the best ways to help you start sleeping better.
Keep in mind that no change takes place over night and that you may need to push yourself to make these changes happen over the course of the next two weeks.
Keep trying and eventually it will become habit.
Caffeine Intake
The world has a caffeine addiction.
While it’s helpful to kick start our days, some people tend to overdo it, resulting in higher levels of the catabolic hormone, cortisol and less sleep. Try to cut back on caffeine. You can even try substituting with tea.
I’d really recommend doing a caffeine detox for a month if you want to get yourself on track with a healthy sleep schedule.
Dietary Choices
Eating just before bed is bad for digestion, encourages weight gain, and disrupts sleep.
Try having your last meal no less than two hours before bed.
Also, focus your diet on clean and natural foods.
Fried foods and heavily processed foods may negatively impact sleep.
Herbal and Mineral Supplements
One of the best natural approaches to supporting your sleep cycles is to turn toward herbal remedies or herbal supplements.
Drinking an herbal tea with lavender and cat’s claw before bed has been shown to promote relaxation.
ZMA is made of zinc, magnesium, and vitamin B6 and it’s considered one of the best sleep aids on the market.
Take one serving of ZMA 30 minutes before bed to support sleep. Other notable herbal supplements include Fenugreek extract and D-Aspartic Acid.
Electronics
The introduction of the smartphone radically changed the world.
While it makes things more convenient, it does have its drawbacks.
The light from your phone, tablet, and laptop will prevent the sleep hormone, melatonin, from being created.
Melatonin helps us fall asleep and when you limit your body’s production of it, you lessen your chances of falling asleep properly.
Try powering down all electronics an hour before bed. Switch your phone for a book.
Reading before bed has been shown to support healthy sleep cycles.
Bed Time
What time do you get to bed each night? Are you crashing at 10 p.m.? Or are you just leaving the house?
For some of us, bed time hours are going to be hectic.
If you are on a normal schedule and able to take advantage of sleeping during the night, make sure you’re in bed before midnight. 1 a.m. marks the first hour of highest growth hormone potential.
If you want more testosterone, you’ll want to be in dream land when clock nears this time.
Exercise
This almost goes without saying, but the a more active lifestyle will certainly lead to better quality sleep. There have also been several exercises that have shown a direct correlation on increasing testosterone.
Reduce Alcohol Use
Alcohol has a wide variety of debilitating effects on the body, and it absolutely wreaks havoc on your sleep quality. It may help you FALL asleep faster, but your sleep quality will be severely interrupted. Alcohol basically tricks your brain into thinking your getting better quality of sleep, when in fact you’re not. Increased alcohol consumption has also been linked to an overall reduction in testosterone levels.
Do High Testosterone Levels Affect Your Sleep?
Perhaps one of the strangest occurrences in relation to sleep and testosterone is when you get too much too soon.
For men who are undergoing testosterone replacement therapy, you may experience short term insomnia.
Studies show that when administering large doses of testosterone in a short span of time, sleeping patterns were negatively impacted.
Again, think back to what I mentioned earlier: if you aren’t sleeping, you aren’t producing natural testosterone.
For older guys, the answer may be somewhere in the middle of low dose testosterone therapy and getting on a good sleeping schedule.
Remember to talk with your doctor if you’re experiencing low testosterone levels, or try out some of the various tips we recommend.
Go with the more conservative approach until your doctor recommends otherwise.
References
Wittert G.
The relationship between sleep disorders and testosterone in men. Asian Journal of Andrology. 2014;16(2):262-265. doi:10.4103/1008-682X.122586.
Luboshitzky R, Herer P, Levi M, Shen-Orr Z, Lavie P.
Relationship between rapid eye movement sleep and testosterone secretion in normal men. J Androl. 1999 Nov-Dec;20(6):731-7.
Barrett-Connor E, Dam T-T, Stone K, et al.
The Association of Testosterone Levels with Overall Sleep Quality, Sleep Architecture, and Sleep-Disordered Breathing.
The Journal of Clinical Endocrinology and Metabolism. 2008;93(7):2602-2609. doi:10.1210/jc.2007-2622.
I don’t really know! I’ve been practicing a lot of sports, but got stuck in bodybuilding :). I think this is an art, and you are the artist.
What’s your biggest source of motivation?
My fans, and recently my little daughter!
What is your training philosophy?
Always do the best you can. Don’t wait until you’ve reached your goal to be proud of yourself! Be proud of every step you take toward reaching that goal!
What is your philosophy on nutrition?
It’s simple! Balance is the key! I don’t go into strict diet (unless I’m preppin’ for a competition). I don’t count macros! I’ve teached my body to accept only what’s healthy and good, and now I’m a listener :). Always give my body the nutrients that it needs, don’t eat crap and don’t over do it!
What workout routine has worked best for you?
I always try workouts, different type of them. Right now I’ve developed something that works for me, it’s mostly supersets, sometimes trisets. I ust hit the gym and worked whatever I feel my body needs . Sometimes 3 days a week legs, sometimes arms, old school chest and back. For my arms I am training by my ebook Get Guns, but sometimes combined with trisets for shoulders.
If you had to pick only 3 exercises what would they be and why?
Squats, Pullups, Pushups (and in between crunches :haha: )
When trying to cut down do you prefer to use HIIT or just normal cardio?
I always go for HIIT.
What is your diet like?
Usually I go with IIFYM / Keto . – but modified accordingly to my needs. As I told you, no strict diets here, but also no BS food and sweets.
What is your supplementation like? Any particular favorites?
I always take multivitamins & minerals, bcaas, glutamine. That’s my basics. And then I mix them out with creatine, protein and sometimes arginine and beta-alanine. I’ve tried lots of supplements and supplement brands, at the moment I’ m with MyProtein.
Favorite Quote?
I like to say that I’m selfmade, and probably my fav quote would be “Don’t wait until you’ve reached your goal to be proud of yourself! Be proud of every step you take toward reaching that goal.”
What has been your biggest accomplishment in the fitness field?
Being able to win Musclemania Paris. It’s kinda an inspiring story. It was like that: I was winning my division in my home country in classic bodybuilding IFBB (amateur) and after one week I was on Musclemania Paris stage, winning my division (LW) while back at home a loved one would pass away. So I needed lots of mental strength and force to be able to get back on that stage, and mostly I need to say a big THANK YOU to my sweet amazing wife. She is always supporting me, no matter what!
Who has been your biggest inspiration?
Lots of great people have inspired me, public well-known persons and also people I met daily.
What’s the best training advice you’ve ever received?
Actually, I’ve received a good advice for training back from a girl :). And I apply it daily 🙂
What advice would you give to someone trying to break into competitive bodybuilding?
Even if it’s hard these days, try to stay natural. There is a place for natural bodybuilders. But, I would tell everybody: ask yourself why do you want to compete. Would u do it for your entire life, would u be able to give up many things for competitions? Be ready to give everything you got when u go up on the stage, no matter what! dont compete for trophies! Compete to get yourself in the best shape you’ve ever been.
Where did the moniker “Superman of Fitness” come from?
I was filming my workout DVD’s back in 2009 called Tony C’s Pure Power workouts, and the producer of the DVD’s said you look like Superman.
Then he said you are the “Superman of fitness” so the name stuck with me.
Also Superman is known for saving people, so in my own way I am saving people’s health.
What inspired you to get into bodybuilding? Any role models or mentors?
I got into weightlifting at the age of 15. I was inspired by my childhood icons such as Sylvester Stallone, Arnold Schwarzenegger, and Randy “Macho Man” Savage.
My father wasn’t much of a role model for me because he was so much older than me when I was a child.
When I was born he was already 50 years old.
So when I watched the Rocky movies or wrestling, guys like Randy “Macho Man” Savage they had the charisma and personality that I wanted to obtain.
What’s your biggest source of motivation?
I would say myself.
I’m always striving to better my physique, my health and my lifestyle.
I’m always looking to strive for new goals.
What is your training philosophy?
You cant fly like an Eagle if you think like a chicken. I was just telling someone today that training is 90% mental and 10% physical.
You must first envision the body you want by creating a blue print inside your mind of how you want to look.
So when I go to the gym, I am already prepared mentally and physically to accomplish my goal.
What is your philosophy on nutrition? Feel free to give a breakdown of a typical day of meals.
If God made it use it, if man made if lose it.
My wife and I have recently become Vegan.
I was diagnosed with Parkinson’s disease back in 2015, and I felt it was due to the high amounts of meat, dairy and protein shakes I was consuming on a daily basis.
So I abruptly changed my diet and started to drink only alkaline water with great results.
What workout routine has worked best for you? Feel free to include your full daily regiment, i.e.
Monday: Back / Bi’s, Lat pulldowns: 4 X 12, One-arm dumbell rows 4 X 12, etc.
I’m a big believer in old school training. I do not like any fancy exercises.
I am a straight shooter and my workout routine is very effective.
A typical week would look like this (not necessarily in this order):
Monday: Chest, Back, Abs
Tuesday: Calves and Quads
Wednesday: Rest
Thursday: Shoulders / Hamstrings
Friday: Biceps, Triceps, Forearms
Saturday: Check, Back, Abs
Sunday: Rest
If you had to pick only 3 exercises what would they be and why?
The 3 main exercises for the human body are squats, push-ups and pull-ups. These 3 exercises develop a wide range of muscles and contribute to an award winning physique.
When trying to cut down do you prefer to use HIIT or just normal cardio?
I don’t do much cardio at all.
I like to move around during the day by running errands, working even doing laundry.
Stuff like that is a lot more natural than just walking on a treadmill for 30 minutes.
What is your diet like?
I eat 5 meals a day.
I eat a wide variety of carbohydrates, some healthy fats and very little protein which only comes from a plant source.
A typical day of meals may look something like this:
Meal One: 1 Bowl of oats with blueberries and Almond milk
Snack: Banana
Meal Two: Tofu, Broccoli, Brown Rice and Hummus
Meal Three: Whole Wheat Pasta, Broccoli and Mushrooms
Snack: Apple
Meal Four: Two bean burritos and Guacamole
Meal Five: Baked French Fries and Hummus
What is your supplementation like? Any particular favorites?
I used to consume a lot of whey protein, but I stopped drinking them once I was diagnosed with Parkinson’s.
I really don’t believe in supplementation anymore.
Like I said I believe in all food which comes from the earth.
Whey protein and supplements are man made therefore, I do not trust in them.
What has been your biggest accomplishment in the fitness field?
I have to say that I’ve accomplished a lot and that I am still accomplishing.
There’s a lot more that I want to do, especially to share my knowledge with the world on health and fitness both mentally and physically.
There is a lot of nonsense out there and I want to be the one to bring the truth out on health and fitness.
If you were starting over right now, what would you do differently?
I’ve been training since the age of 15, and I learned a lot along the way.
I had to learn from my mistakes and also do what is best for me.
That’s the great thing about fitness you’re always challenging yourself and learning more about yourself as time goes on.
So there is nothing that I would do differently.
Favorite Quote?
“A man can fail many times, but he is never a failure unless he gives up.”
Favorite cheat meal?
It used to be pizza and cheeseburgers.
If you were stuck on an island and could only bring one thing, what would it be?
My cell phone
Where do you see yourself 5 years from now? 10 years from now?
I hope within 5 years to be teaching how I cured myself of Parkinson’s and 10 years from now having my own TV show called “ The Superman of Fitness” where I instill all of my knowledge and motivation into changing people’s lives forever.
I was always interested in athletics with soccer being my first choice. I played right into the college level. Not only was I playing soccer for my college but I also was in Recreation Leadership program which lead to a placement with The Metro Centre Y.M.C.A where I first started in my fitness career.
After my placement I was hired with the Y.M.C.A my strength as a Group Fitness Instructor or in those days as an “Aerobics Instructor” really grew. I taught at various clubs over the years.
It truly was a great stepping stone for me.
I also worked in corporate fitness where I ran various Wellness programs and Fitness Centres for large corporations. This is where I then added a Personal Training certification with the Canadian Personal Trainers Network, along with various other certs. My passion grew for working one on one with people.
I then took my own training to the next level when I first competed in Fitness Modelling in 2003. I continued to compete in various federations lastly working through to the World Qualifier for Master Bikini in 2014. Along the way I trained many men and women for various physique competitions with great success in results which I found extremely rewarding!
Before I was as educated in the early days of competing I ran into some health issues with my hormones specifically my adrenals and thyroid. Healing from my own health issues with guidance from Naturopathic Doctors and more Integrative medicine, lead me to become in very interested in Holistic Nutrition.
I finally in more recent years went back to school at CSNN to become a Registered Holistic Nutritionist. Today I spend time guiding people to “Shine from the Inside out!” with Healthy Transformations focusing on Mind, Body and Spirit.
What inspired you to get into bodybuilding?
I was inspired back in the day by the women on Oxygen magazine.
I was also inspired when I watch 2 friends from my gym in 2002 compete in Fitness at a local show.
I knew I didn’t have the gymnastic background to do that but as soon as a fitness model class came out, I was in.
How did you do in your first show?
My first show was FAME 2003 I believe I was 31st out of about 125 in my class haha.
They didn’t divide into height classes back then. It was crazy!
Not everyone tanned properly or knew how to pose.
I am sure to watch today would be very comical.
However, I wouldn’t change a thing I caught the bug for the stage and so much happened for me in the following years which modeling opportunities and a increased personal training business.
What gets you going? More importantly, what’s keeps you motivated to keep going?
Feeling good, the endorphins you get from a workout session as well as it being an amazing stress reliever really motivates me.
Adding music to my training whether my own music or in a group setting I am even that much more inspired.
I can’t lie fitting my clothes and feeling esthetically good motivates me too. It is just not the only motivator like it probably once was.
What is your personal fitness routine in an average week?
For years I did various 4 and 5 day split routines when I competed. In the last year I have been doing more less a 3 day split of Chest, Shoulders, Triceps, Lower Body and Back and Biceps. I include as well about 3 conditioning type workouts at Orangetheory Fitness where I also coach.
I like feeling athletic and this mix really works for me right now, but it is always changing.
What do you think about popular fitness trends like Crossfit and Orange Theory?
I think people should use fitness trends like Crossfit or Orangetheory if it motivates them, they are seeing results, it works for their body and they are staying injury free.
Consistency is a major key to having success with your fitness so I say try new things and do what works for you!
If you had a weak body part how would you bring it back up?
I have brought weak body parts back up with myself and clients by training them twice a week, focusing on solid form with progressive overload and/or really varying training protocols.
I always incorporate things that haven’t been done before or in a while whether it is drops sets, tempo changes, German Volume training or incorporating more rest example a pullback week.
It really depends are where I am at in my training.
What does a typical day of meals look like for you?
My typical day of eating changes all the time depending on my goals.
But here is a recent example:
Lemon water and graded ginger first thing in the AM
Meal #1: Spinach Omelet or a Protein Smoothie which includes: scoop of protein powder, coconut or cashew milk, tsp chia seeds, tbsp.almond butter or coconut oil
Meal #2: A small handful of nuts or cup of berries with kefir
Meal #3: A large Mixed Green Salad with Organic Salmon or Chicken and oil and apple cider vinegar dressing
Meal #4: Post workout whey Protein Shake made with usually a nut milk and coconut water – depending on the workout I sometimes add a bit more carbohydrates here or in a pinch eat a protein bar.
Dinner is generally 4 oz of Protein and Mixed veggies with some organic butter or tsp olive oil including somedays some root vegetables like squash or sweet potato *on occasion I will go with a vegetarian meal.
Evenings I try to include a Greens Drink – powder supplement or cold press juice that I purchase.
Which is more important, diet or exercise?
Both are so darn important.
But there is no doubt diet is number 1 for remaining lean.
As the old saying says “ You can’t out exercise a bad diet!”
What advice do you give to people trying to break into the Fitness Industry / Competition?
First off, if you are looking to do your first show, hire an Experienced Coach in the area of competition.
It will save you from a lot newbie mistakes.
One thing people need to know is you don’t necessarily need to compete to break into the Fitness Industry.
It is only one avenue to network and connect with people. Also keep in mind winning one show doesn’t mean you automatically will be on the cover of a Fitness Magazine and or be sponsored by a leading Supplement company. However, it can be a great catalyst.
Use the experience to network with other competitors, supplement companies sponsoring the show, get photos done while in peak shape and make the most of the experience.
To break into the Fitness Industry live the life authentically and seek out a top industry photographer to get some images to help market yourself whether it is for promo work, ads, or to enhance your person Personal Training business.
This is a great first step.
What do you think is the most overrated exercise in the gym? Most underrated?
The most overrated exercises are probably core moves.
People tend to seek out new ab moves all the time. Your core is engaged in all the compound moves like Squats and conditioning exercises like Sprints as well.
I feel there is more value for most to spend your time with the compound moves then over doing the isolation exercises.
I think Single leg movements are underrated.
Exercises like single leg squats, Bulgarian split squats, step ups.
We all have a weaker side and I find this helps us reach our athletic potential.
When cutting, down do you prefer to use HIIT or just normal cardio? What’s your favorite cutting exercise?
HITT cardio for sure! I find it is better for fat loss.
The more intense your workouts, the more energy you will expend to assist with the recovery after the workout and your body will continue to burn calories longer then if you just did a steady state cardio session.
I try not to overdo cardio, unless I am preparing for something like a shoot or show as our bodies adapt to it quickly and you just end up needing more to see results.
I like to mix it up with sprints (my fav), rowing, sled work or a weight circuit.
What is your supplementation like? Any particular favorites?
This really varies for me.
I for sure use more if I am preparing for a show or a shoot.
Currently my supplements are pretty simple: Fish oils, a multi vitamin, Renew Life probiotic, VegeGreens by Progressive and ATP Protein Powder.
If you were starting over right now, what would you do differently?
If I was starting my body transformation journey and /or Show Prep now, I would definitely not over train. I learned the hard way.
I would train smarter and with less volume then I initially did.
However, I really wouldn’t’ change a thing to be totally honest.
Going through all I did gave me a lot of insight and knowledge that I now can share first hands with clients.
They were very good lessons.
What’s the best training advice you’ve ever received?
Listen to your body and include restorative activity.
Favorite cheat meal?
I am not religious about a “cheat meal” anymore. Those days are done. I have one if I feel I need it.
When I do have it, I tend to have more of a healthy carb up meal.
I do enjoy something chocolate, what woman doesn’t, right.
Even now I tend to make or look for healthier options of these. I just find it is easier on my gut and has fewer side effects.
What has been your biggest accomplishment in the fitness field?
I feel my biggest accomplishment has been the number or people I have transformed in a healthy way over the years, just getting people to lead healthier lives.
This has however included many top placing Bikini, Figure and Body Building Athletes.
As far as me personally with competing, I did compete at the World Qualifier for Masters Bikini but truly pales in comparison to helping others
We are living in a time in history where men are more overweight than they’ve ever been and also have the lowest levels of testosterone.
Are you starting to see a connection here?
With the ramping up of technology and jobs that require you to sit for up to 10 hours, our physical activity level as a global population has steadily decreased.
The lack of physical activity is the worst in the most developed countries.
What’s more, environmental estrogens have become a big problem that no one seems to be actively addressing.
Soy in our food supply and estrogen-spiking chemicals in the objects we use each day have created a hormonal nightmare for our bodies.
A response to this has been Testosterone Replacement therapy but most people, rightly so, want to avoid the insane cost and unpredictable results.
One of the most proven and most effective ways to boost testosterone levels may be down the street at your local gym.
Update! 11-18-2020
If you’re looking for a REAL solution to your ED issues, check out a pill called Blue Chew.
Exercise and Testosterone: What’s the Connection?
You’re probably fully aware that exercise is recommended by all medical professionals to improve and maintain great overall health. Science has shown that performing a consistent and appropriate exercise program helps to support cardiovascular health, promote weight management, and build lean muscle mass.
Resistance training, in particular, is said to be one of the best ways to ensure a high quality of life well into your old age.
Weight lifting, calisthenics, and power-driven sports training are great examples of resistance training.
What does exercise do for you on a hormonal level?
Is it an effective way to increase testosterone levels?
Here’s what the science says:
Does Exercise Boost Testosterone?
What the Science Says
In the journal of Mechanisms of Ageing and Development, young adults (23 years old) and elderly (63 years old) subjects were put on a 12-week resistance training program.
They performed workouts on Nautilus equipment that activated all of the major muscle groups.
The workouts ranged from 45 to 60 minutes.
At the conclusion of the 12-week program, researchers observed that both young adults and elderly subjects had higher levels of testosterone and growth hormone.
While the elderly didn’t have as high of a response as the young adults, it was still a positive result. (1)
The study from above was performed in 1989 and those finding have been replicated several times over.
For example, a study published in the International Journal of Sports Medicine took a group of young adults and elderly subjects and assigned them to a strength endurance workout made up of six exercises.
Just like the study in 1989, this exercise activated all of the major muscle groups.
The acute variables were three sets of 15 reps at 60% one-repetition maximum.
The results?
Both the young and older subjects saw increases in testosterone and growth hormone. (2)
Considering the science behind the influence of exercise on testosterone levels and the consistent positive response, I think it’s safe to say that if you want to increase those low t-levels, you need to start spending more time near the iron.
What Type of Exercise is Best to Increase Testosterone
Are you ready to get started but you’re not sure which type of exercises are ideal for boosting testosterone levels?
With the hundreds of exercises that are out there, it’s no wonder you may feel overwhelmed.
When in doubt, look towards the science.
The best type of exercise to perform to increase testosterone is compound movements.
Compound exercises are those movements that engage the greatest numbers of muscle groups in one workout.
Think back to the studies above: whether it was based around machines or free-weights, each workout engaged all of the major muscle groups.
In order to trigger the greatest release of testosterone and growth hormone, you’ll want to find those exercises that round-up several big muscle groups at once.
The major movers are the chest, back, quadriceps, hamstrings, shoulders, and abdominals.
Are there exercises that activate all of these muscles at once?
Top 5 Exercises to Increase Testosterone
Deadlifts
Muscles activated: Hamstrings, lower back, calves, quadriceps, hip flexors, core
Some of you may inevitably be reading this, thinking of your own fitness routine, and realize that you aren’t doing any of those exercises.
If you’re current workout program involves a lot of running then this next section is especially important.
Endurance training, while great for supporting cardiovascular health, promoting weight management, and reducing your risk for disease, may not be a good thing for your testosterone levels.
What qualifies as endurance training?
You naturally build some endurance when working out but endurance training is focused specifically on maximizing the efficiency of the muscle for long durations of time.
The best example of this is when a runner is training for a marathon. (For the non-runners, a marathon is 26 miles.)
Can you imagine bothering to ride in a car for 26 miles, let alone running that far?
Marathon running takes a lot of endurance training in the form of gradual increases in running-center workouts and carbohydrate timing.
Big muscle mass is more often than not absent from a marathon runner’s frame but the capacity at which that super lean mass can perform is incredible.
However, all of the endurance training that a runner goes through has a direct negative impact on testosterone levels.
Think about the difference between a marathon runner and a sprinters body.
Don’t believe me?
Let’s hear what the science says:
The Science of Low Testosterone and Endurance Training
Researchers have proven time and time again that endurance training is harmful to the reproductive systems of women. This has everything to do with the work load on the body and the low percentage of total body fat.
Scientists also suspected that this same type of training would have a negative impact on men and they were right.
One study in the journal of Sports Medicine showed the on average, those men who had been undergoing endurance training for whatever fitness goal had lower testosterone levels when compared to men who were not doing any type of endurance training. (3)
The science of why endurance training results in low testosterone levels is connected to the release of cortisol during extended periods of training.
Fitness experts across the spectrum will advise you to keep your workouts within a 60 to 75-minute timeframe.
Why?
Because of cortisol.
Cortisol is a catabolic hormone, which means it likes to break things down, namely your muscle tissue.
When you exercise for hours at a time like with endurance training, you are triggering a greater release of cortisol.
When cortisol levels are consistently high in the body, studies have shown that testosterone levels are usually down.
A perfect example of the relationship of cortisol and testosterone can be seen with modern day bodybuilders.
Mass monsters require hours in the gym and yet they want to avoid the cortisol-focused consumption of protein and lean tissue.
This is why so many bodybuilders supplement with a cortisol blocker.
Is All Running Bad for Your Testosterone?
No, not at all.
If you have running penciled in as a part of your warm-up, cool-down, or cardio-day, you’ll be fine.
A light jog, running session, or short bout of sprints isn’t going to zap all of your testosterone.
It’s when you start training for super long distances that you have to be aware of your testosterone levels.
If you’re a dedicated marathon-runner who has no intentions on quitting any time soon, consider tweaking your diet to include more testosterone-building foods like eggs, coconut oil, and herbs.
You can also start supplementing with zinc to support recovery and hormone levels.
References
Craig BW, Brown R, Everhart J.
Effects of progressive resistance training on growth hormone and testosterone levels in young and elderly subjects.
Mech Ageing Dev. 1989 Aug;49(2):159-69.
Smilios I, Pilianidis T, Karamouzis M, Parlavantzas A, Tokmakidis SP.
Hormonal responses after a strength endurance resistance exercise protocol in young and elderly males.
Int J Sports Med. 2007 May;28(5):401-6. Epub 2006 Oct 6.
The explosion of natural supplements onto the market has been in full swing for several years now.
I spend a lot of time testing and researching new products, and even I can barely keep up.
If you’ve got a health or lifestyle issue you’d like to improve naturally, there’s a supplement that promises to do the job.
Even stress.
It Works Confianza is a natural supplement from the It Works company.
Its goal is to help you cope more easily with the stress of everyday life.
We’re all busy, and sometimes we may even get overwhelmed.
It Works Confianza uses natural herbal ingredients to restore calm and balance to your body and mind, so you feel confident that you can handle whatever it is that comes your way each day.
When you’re trying to maintain a good diet and workout program, sometimes it can seem more difficult than just decided to do it.
You may wake up every Monday with every intention of getting to the gym, eating clean healthy foods, getting enough rest, and maintaining that positive can-do attitude you need to succeed.
But life has a way of, well, getting in the way. You get a flat tire on the way to work.
You’re late for the meeting where you planned to present your brilliant new ideas.
You end up staying late at work to make up for it.
You’re so stressed out and tired by the end of the day that instead of going to the gym and coming home to your pre-made chicken and sweet potato meal, you skip the gym and hit up a value meal at Wendy’s.
It Works Confianza helps you avoid those downward spirals by keeping you balanced in this hectic world.
You may not be able to avoid the flat tire that caused you to be late for your meeting, but you can change the way you respond to it.
And that’s what It Works Confianza does; it increases your daily energy while it improves the way your body and mind cope with the inevitably stressful situations you find yourself in.
It Works Confianza Ingredients
The It Works Confianza formula uses “adaptogens” to achieve its goal. Adaptogens are herbal nutrients that improve the way your body, specifically your adrenal glands, respond to changing circumstances and environments, particularly stress – both mental and physical.
It also contains components believed to improve energy, focus, and concentration.
The ingredient list comprises a 1100 mg proprietary blend which includes:
Epimedium Grandiflorum Extract (standardized to 10% flavonoids).
Epimedium contains antioxidant properties to help keep you healthy and resilient at the cellular level.
It also provides anti-aging benefits and helps balance hormones, keeping you calm and steady.
Tribulus Terrestris Extract (standardized to 20% saponins).
While Tribulus is best known as a male sexual and athletic performance enhancement herb with questionable effects on testosterone, animal studies have shown Tribulus to also provide antioxidant and anti-stress benefits.
Generally, we look for 50% saponins or more, so the Tribulus extract in It Works Confianza may not be as effective as we’d like.
Siberian Ginseng Root Extract.Ginseng is better known as an adaptogen than the previous two herbs.
It’s also an antioxidant, it lowers blood pressure, and it helps maintain proper blood sugar levels as well.
Golden Root Extract (aka Rhodiola Rosea) is well known as an adaptogen as well.
It lowers cortisol – the stress hormone – in your body.
It contains the phytochemical salisdroside which helps combat both anxiety and aging.
Schisandra Fruit Extract is yet another powerful adaptogen for reducing stress and the fatigue it can sometimes cause.
This is accomplished by reducing cortisol levels.
Schisandra also works as an enhancement to memory and to combat anxiety.
It Works Confianza Reviews
Clearly, the formula contains a number of ingredients that work individually to combat stress and fatigue, but the fact that it lumps them all together into a 1100 mg proprietary blend means we don’t really know whether or not there’s enough of each one to make a difference.
That’s why it’s great news that there are plenty of customer reviews posted online to help us out.
Most of these are listed at Amazon, where the review breakdown looks like this:
What this distribution shows is that customers, for the most part, either love It Works Confianza or they hate it.56% of reviewers gave it 5 stars, while 27% gave it 1 star. 2, 3, and 4 star reviews combined only make up 17% of the reviews.
When we took a look at what these happy and not so happy customers specifically had to say, we found that the happy customers are very pleased mainly with the way it helps them cope with stress:
The unhappy customers mainly state very simply without going into much detail that it doesn’t work for them.
These reviews are pretty typical:
While far from conclusive, there’s certainly something to be learned here.
Different supplements and nutrients can work differently on some people vs others.
There’s also something to be said for the potential placebo effect.
There’s strong evidence indicating that believing something will work can oftentimes make it so. (FIND STUDY AND LINK TO IT)
What is It Works?
It Works is a company that promotes and sells lifestyle products through a network of independent distributors.
This type of organization has been around for many decades (think Mary Kay and Amway), but has enjoyed a huge resurgence in the past several years thanks to social media.
Local distributors enlist their Facebook friends and Instagram followers to not only buy their products, but also to become distributors as well, within a network that promises to make them all piles of money.
Formed in 2000 by Mark and Cindy Pentecost, the company has grown exponentially in the past 4 or 5 years due to their network of thousands of distributors using their social media accounts to work toward financial freedom.
They started with their signature body toning Wrap product – The Ultimate Body Applicator, and have added dozens of fitness and health products along the way.
While it’s true that multilevel marketing has made its share of millionaires, it’s made far more people broke and disheartened after discovering that the system is not all its cracked up to be.
It involves constant selling to make ends meet, and you don’t start making real money until you grow a network of distributors under you, adding to your bottom line.
Frequenly Asked Questions
When you interact with as many supplement users as I do, you come to anticipate the things most potential customers want to know.
In the case of It Works Confianza, these are my top 7:
What’s the best time to take Confianza?
The recommended dose is 2 pills per day.
These are best taken in the morning on an empty stomach, when you first wake up.
This will set you up with the tools you need to face whatever the day may bring.
I’ve noticed some people choose to take only 1 pill at a time, claiming it gives them just the right amount of calm relaxations, whereas the higher dose makes them sleepy.
You can also take a pill or two as needed later in the day if you’re facing a anxiety or a stressful situation.
Using the recommended dose of 2 pills in the morning as your starting point, experiment until you settle in on what works for you.That’s one of the benefits of using natural supplements – you have a certain freedom to adjust your dosing to what fits you best.
How long does it take to work?
You’ll feel the calm relaxed energy coming on about 20 minutes after you take your dose.
It will last for several hours after that, and ultimately, if you take it every day, you’ll have a steady baseline of lowered stress and anxiety that you can count on.
Are there any side effects?
I’ve pored over dozens of customer reviews and the truth is, there’s very little indication that It Works Confianza causes any side effects really at all.Even the most displeased customers are not reporting side effects; they’re just disappointed that it didn’t give them the positive benefit they were looking for.
That said, there are a couple of things to look out for based on the ingredient profile:
Rhodiola Rosea may cause the occasional headache and has even been though to, in rare cases, cause anxiety.
Epimedium may cause dizziness, dry mouth, or vomiting with long term use, and it’s been linked to an irregular heartbeat in at least one patient.
Schisandra lists as possible side effects heartburn, upset stomach, decreased appetite, stomach pain, skin rash, and itching.
You’d be hard pressed to find an herbal ingredient that doesn’t have the potential to cause side effects if you take enough of it.
But at the end of the day, It Works Confianza has a fairly solid reputation as being essentially free of side effects.
Can I take it if I’m taking Xanax, Ativan, or other Benzos?
Many people who suffer with anxiety and/or stress issues take prescription medications to help them cope.
A product like It Works Confianza is meant to provide natural relief so you no longer have to rely on these potentially dangerous and addictive drugs.
Unlike many prescription anxiety medications such as benzos or other heavier drugs, Confianza does not have withdrawal symptoms or addictive, habit forming properties.
But if you’ve been prescribed these or similar medications, check with your doctor before you start using It Works Confianza or any supplement.
He or she can advise you on taking them in conjunction with or as a replacement for your current medications.
Will it make me tired?
While most people report feeling a boost of energy with It Works Confianza, some users have reported feeling sleepy and unproductive.
Generally, this can be remedied by adjusting your dose down from the 2 pills and taking only 1 at a time.
The ingredients that make up the formula work to create a calm, relaxed feeling which when taken too far can leave you feeling drowsy.Again, this should be remedied by lowering your daily dose.
Does Confianza help with ADHD?
Many current users of It Works Confianza use it to replace their ADD/ADHD medication like Adderall.
Depending on your particular situation, it may work that way for you as well.
Rhodiola Rosea on its own is is commonly used to combat ADHD in adults.
In fact, there’s a clinical trial going on right now to prove or disprove its benefits in this area.
This trial uses 800 mg daily which is probably more than is included in the Confianza formula, but the results of the trial, when they come in, should be useful.
For now, there’s no harm in trying It Works Confianza to combat your adult ADHD symptoms.
It’s not, however, recommended for children. The product information page explicitly states that it’s formulated for adults and should not be used by children.
Can I take it while I’m breastfeeding?
Natural supplements are often given an almost blanket seal of approval on safety in almost every area of concern with the exception of pregnancy and breast-feeding.
Pregnant women and nursing mothers are specifically warned against taking most supplements, and It Works Confianza is no exception.
Two of the ingredients in the formula come with specific warning against using them while pregnant or breast-feeding:
Here’s what WebMD has to say on the subject concerning Rhodiola:
Special Precautions & Warnings: Pregnancy and breast-feeding: There isn’t enough reliable information about the safety of taking Rhodiola if you are pregnant or breast feeding.
Stay on the safe side and avoid use.
And it’s potentially worse with Schisandra:
Special Precautions & Warnings: Pregnancy and breast-feeding: Schisandra isPOSSIBLY UNSAFEwhen taken by mouth during pregnancy.
There is some evidence that it might cause the uterus to contract, and this might lead to miscarriage. Do not use schisandra during pregnancy.
There is not enough reliable information about the safety of taking schisandra during breast-feeding.
Stay on the safe side and avoid use.
The primary reason for this is that natural supplements are not – and don’t have to be – clinically studied or approved by the FDA. This means that any potential dangers would remain largely unknown unless there’s some anecdotal evidence demonstrating them.
This kind of uncertainty is fine for adults taking small herbal quantities relative to their body mass.
But when it comes to what passes through the mother to the much smaller baby either in utero or through breast milk, companies and customers alike are just not willing to take that chance.
If you’re pregnant or breast-feeding, you should avoid using Confianza.
It Works Confianza Pros and Cons
Advantages of It Works Confianza
The ingredients are all natural and most likely safe.
It combines several adaptogenic ingredients designed to help manage stress levels.
You can purchase it through Amazon.
There are many 5 Star reviews on Amazon from customers who claim it helps them overcome daily stressful situations and helps them replace their prescription medications with an herbal remedy.
Disadvantages of It Works Confianza
It’s mainly sold through the It Works network of distributors, a multilevel marketing framework which many people might not want to get involved in.
There’s plenty of feedback from customers who say it just didn’t work in their case.
It Works Confianza – The Bottom Line
It Works Confianza claims to help you ease through your day with a calm relaxation, and it would seem that for many users it does.
If you go through an It Works distributor, you can get a month’s supply for $25, which is a pretty good deal if it works.Over at Amazon, you’ll pay more at about $43.
If you’re interested in trying it, you may want to go through Amazon for that first bottle to avoid having a distributor try to convince you to start selling products instead of just using them.If you like it, seek out a distributor (it’s not hard – they’re all over your Facebook feed) and start getting it for less.
It seems to be fairly low risk and have a good track record for producing good results and ultimately reducing anxiety.
John Hansen is a 3x Natural Mr. Universe winner and the first Natural Mr. Olympia winner. John is an author of the book Natural Bodybuilding (2005, Human Kinetics), he wrote his own column for IronMan Magazine for 14 years and he has promoted 15 Natural Bodybuilding competitions. John conducts interviews with the Legends of Bodybuilding on his website BodybuildingLegendsShow.com and his Bodybuilding Legends Podcast. He recently published “Bodybuilding Heroes and Legends – Vol. 1” and “The MP6 Workout”, both of which are available on Amazon.com.
Check out our interview with him and see how his story is similar to yours and how some of his secrets can help you in your lifting game.
What inspired you to get into bodybuilding?
I became interested in bodybuilding from reading the superhero comic books as a kid. I saw a poster of Bruce Lee shortly after he passed away and he was the first person I ever saw who looked like a real life superhero.
I read everything I could about Bruce Lee and discovered he lifted weights to develop his physique. I got a set of weights for Christmas that year and I started buying the bodybuilding magazines to learn what exercises to do.
When I found out what bodybuilding was, I decided to become a bodybuilder. My goals right from the start was to win the Mr. Universe contest, appear in the magazines and promote myself as a bodybuilder.
How did you do in your first show?
I placed 6th in the medium height class at the 1979 AAU Teenage Mr. Chicagoland at 16 years old.
What gets you going? More importantly, what’s keeps you motivated to keep going?
I am always motivated to look my best so I am always setting new goals for myself. I am either bulking up to get bigger or cutting up to get ripped. I do this even today when I am not competing regularly.
What is your personal fitness routine in an average week?
Monday I train chest, triceps and calves, Tuesday I train abs and legs, Wednesday I rest (or do cardio if I am trying to get leaner), Thursday, I train delts, calves and do a light triceps workout and Friday, I train back and biceps. Sometimes I do a second leg workout on Saturday or Sunday but it depends how sore I am from Tuesday’s workout.
What do you think about popular fitness trends like Crossfit and Orange Theory?
I think they’re good for the average person who needs to work out with a group of people in order to stay motivated.
If you had a weak body part how would you bring it back up?
I would figure out what exercises work that bodypart the best and learn the optimum form so I could feel the muscle working during that exercise. My philosophy on building more size is to use the basic, compound exercises for 6-8 reps with the most weight I can use for that amount of reps.
Some stubborn muscle groups may consist of more red, slow-twitch muscle fibers and they may need more reps or time under tension in order to grow. I still believe in working the muscle with heavy weights though.
For example, if my medial delts need to come up so I have a better cap on my deltoids and heavy (6-8 reps) are not working, I might do a heavy set of 6 reps on the side lateral raise exercise, drop the weight 10 pounds and do 6-8 more reps and then do it again for a third drop set.
This way, I am still using heavy weights but I’m exhausting the muscles by continuing the set and subjecting the muscle fibers to more time under tension.
What does a typical day of meals look like for you?
Breakfast: 1-2 eggs, 6-7 egg whites, 1 cup oatmeal, banana or blueberries
2nd meal: Protein drink with water and flaxseed oil, Ezekiel Muffin
5th meal: 5 oz extra lean ground turkey, ½ cup jasmine rice
6th meal: salmon or ground beef, sweet potato, salad
Which is more important, diet or exercise?
For getting leaner, diet is more important. For building muscle, your training is the most important but you also need the proper nutrition to build muscle.
What advice do you give to people trying to break into the Fitness Industry / Competition?
Concentrate on winning titles and then promote yourself to both the bodybuilding media and the general public (newspapers, television, etc) with each win. Have an overall plan of what you are trying to accomplish with your career and plan out your strategy for making it happen.
Too many people just compete randomly in contest after contest without a plan on where they are going or they just want “to win a pro card” with no idea how to promote themselves after they win the card.
You have to promote yourself as aggressively as you train for a contest. Don’t just post your pictures on your personal Facebook or Instagram account and expect to get anything out of it.
It takes a lot more than that to get your name out there.
What do you think is the most overrated exercise in the gym? Most underrated exercise?
Deadlifts are the most overrated exercise. Thanks to the advent of social media, I see tons of people doing heavy deadlifts and slamming the weight to the floor because I guess they think that looks impressive when they shoot a video of themselves doing it.
Most underrated exercise is the barbell row for building up the lats.
Too many people do variations of the cable pulldowns or isolation exercises to build the lats but it takes a basic compound movement like barbell rows or T-Bar Rows to really build mass in the lats.
When cutting, down do you prefer to use HIIT or just normal cardio? What’s your favorite cutting exercise?
I do steady state cardio in the morning on an empty stomach or I do HIIT cardio later on in the day after my workout. Both are good but I think HIIT cardio is more intense and is better for getting lean.
What is your diet like?
I eat a moderately high amount of protein and complex carbs along with some essential fatty acids. I eat 6 meals a day consisting of complete proteins like eggs, turkey, beef or salmon, complex carbs like oatmeal, sweet potatoes, baked potatoes and jasmine rice.
What is your supplementation like? Any particular favorites?
I take supplements from Old School Labs as well as hydrolyzed whey protein for protein drinks and Vitargo after my workouts.
If you were starting over right now, what would you do differently?
I would have trained less often as a teen, training the whole body from the start (I didn’t train legs the first two years I started). I competed in ten teenage bodybuilding contests between the ages of 16-19 years old. I should’ve only competed in 1 or 2 shows a year and spent the rest of the year bulking up and getting bigger.
What’s the best training advice you’ve ever received?
Train with free weights for 6-8 reps to build muscle mass. Keep the sets moderate and the intensity high to build size.
Favorite cheat meal?
Cheeseburger and chocolate milk shake.
What has been your biggest accomplishment in the fitness field?
Winning the Natural Mr. Universe and Natural Mr. Olympia and inspiring others to build their bodies without using drugs has been my biggest accomplishment.
Born and raised in Omaha, Nebraska. I attended Omaha Burke High School and got my bachelors degree from The University of Nebraska at Omaha. I am NASM CPT certified and am a WBFF Fitness Model PRO.
What inspired you to get into bodybuilding?
Fitness has always been a way of life for me since a young age. I started dance at the age of 4 years old and started competitive dance at the age of 9. I guess you could say I have had a competitive side from a young age J I was also a cheerleader in high school and continued this throughout college.
Once done with cheer leading, I really had no direction in what I was going to do next, so I joined the local 24 Hour gym and hired a personal trainer. And this is where I fell in love with fitness, but I needed more. That competitive fire was still there and had to be unleashed.
I talked with some of the management at the gym about sponsorships, competitions, etc and it was decided. I would do a show!
I signed up for my first show in 2007, but didn’t end up going through with it. The drive and dedication it takes to do a show just wasn’t where it needed to be just yet. But come 4 years later in 2011, I competed in my first WBFF show and it was AMAZING!
How did you do in your first show?
I competed in my first WBFF show in 2011 where I ended up placing 2nd. And let me tell you, this was great in my eyes for my first show, but I was far from done…I would not stop until I was the best!
What gets you going? More importantly, what’s keeps you motivated to keep going?
Hmmm…what gets me going? Well, I would have to say it depends on what my goal is. For the past 6 years it has either been prepping for a show, getting back to my pre-baby body, or a photo shoot.
But with no show in sight as of now, and a photo shoot in the books just a few months ago, I would have to say what keeps me motivated at the moment is feeling good and happy with the way my body looks.
I know that if I am not happy with the way I feel and look, it’s on me.
I CAN control this.
It’s my body, so I need to do what needs to be done to be happy.
What is your personal fitness routine in an average week?
Since having kids, it depends from week to week, but on a good week I train 5 days.
Mondays: Shoulders & Legs
Tuesdays: Back & Chest
Wednesday: Shoulders & Hamstrings & glutes
Thursday: Quads & Tricep/Bicep
Friday: Total Body focusing on shoulders
What do you think about popular fitness trends like Crossfit and Orange Theory?
So I have tried Orange Theory once and it was great, but I am not a fan of cardio so it was not something I was going to be signing up for J I believe if your nutrition is on point, which I like to think mine is most of the time, there is really no need for much cardio. My body responds very well to weight training alone, so cardio is rarely on my radar.
Now Crossfit on the other hand, I like to dabble in every now and then. My husband is a crossfit regional athlete and competes in local competitions, so it has a little place in my heart.
I would like to get more involved in it, but as I said previously, cardio is ok in small bouts, but not something I am looking to do day in and day out.
If you had a weak body part how would you bring it back up?
I feel I do have a weak body part, that being my shoulders. I train and train them, but it takes a lot to get them to grow. I typically would train them 1-2 times a week, but as of lately have been focusing on 3 days a week in hopes to have them match my lower half.
What does a typical day of meals look like for you?
So a typical day consists of 6 meals. I have tried jumping on the macro bandwagon and only really counting macros instead of thinking there has to be a certain amount of meals, but my brain has been wired this way for so long.
Breakfast: Usually Kashi Go Lean Cereal with coconut milk & Protein shake
Snack: Egg Muffins & Banana
Lunch: Brown or White Rice & Ground Beef
Snack: I have been addicted to Compete Cookies lately, so either those or a Quest Bar
Dinner: Broccoli & Cauliflower riced up with some lean meat
Snack: Dessert! And when I say this, I do mean any kind. I like to think I am pretty good at portion control so I keep it small, but it seriously could be anything from ice cream to a brownie or cake. Tonight I think I will have 2 salted caramel cookies.
All about moderation right?!
Which is more important, diet or exercise?
I am going to have to go with Nutrition. Exercise is a huge component, but like I said previously, if you nutrition is on point, the rest should fall in place.
What advice do you give to people trying to break into the Fitness Industry / Competition?
My advice is to dig deep and find out WHY you are looking to do a show or break into the Fitness Industry. Are you wanting to make it your career or are you doing it for recreation? And then you need to look at what organization best fits your personality and lifestyle.
They are all so different.
Stay true to yourself and never give up.
If this is your goal and dream, then I say go for it! You have nothing to lose and everything to gain!
What do you think is the most overrated exercise in the gym? Most underrated?
Most overrated exercise in the gym would be the abduction/adduction machine. Those are trouble areas for people, so they automatically think working those specific areas are going to spot reduce, which you absolutely cannot.
First off, a movement everyone should be doing is the squat clean thruster.
This by far is the most underrated exercise. It hits every single muscle in your body from head to toe in one single movement. You can do it in a variety of ways from using one single dumbbell or kettle bell, to using a med ball, dumbbells, barbell, or even a sand bag.
And if that’s not an option, you can always settle for burpees.
When cutting, down do you prefer to use HIIT or just normal cardio?
HIIT all the way! When its time to lean down for a show or shoot, I like to hit my old stomping grounds and take full advantage of the stadium stairs and football field. Sprints & stairs are my go to.
What is your diet like?
I would say my diet is pretty clean. I do like to splurge on the weekends and eat out with the family, but during the week I try to stay on track.
What is your supplementation like? Any particular favorites?
As far as supplements go, I take very few. I take creatine, SciVation Xtend for my BCAA, and NutraSea for my fish oil.
If you were starting over right now, what would you do differently?
Honestly If I were starting over right now, I wouldn’t change a thing. My goal when starting out in the fitness industry was to place 1st and get my PRO card, compete at the World’s level with all the PRO’s and be a published fitness model, work at some of the fitness expos, and plain and simple, get my name out there.
I am happy to say I can check all of these things off my list, plus I had 2 beautiful kids during this whole crazy process.
I wouldn’t change a thing for the world.
What’s the best training advice you’ve ever received?
My best advice would be to stay true to yourself and don’t lose YOU and become someone you are not. There are so many people out there who lack the confidence they once had because of this industry and how fake it can be through photoshop, the use of different angles and lighting, all to achieve “that perfect look” that they feel the world wants to see, but truly that is not them.
I set out every day to be the best version of me, not something that I am not.
Favorite cheat meal?
Favorite cheat meal would be anything Mexican. I love tacos and nachos!!!
What has been your biggest accomplishment in the fitness field?
My biggest accomplishment would be winning my PRO card and competing at Worlds with other fitness PROs from around the world. Also getting published was pretty cool too J
Alex was born in Germany, and, like so many, was bullied as a child. At 10 he found his first gym in the attic of a friend’s house! Without any idea how to start, Alex dove in and started lifting regularly. By 14 he began to study proper technique, and excelled in a wide range of sports through school.
His passion for bodybuilding won out, and by 18 he had the confidence and physique to start competing, taking Novice Heavyweight and 2nd Overall. In 2015 Alex competed in his first WBFF show and turned WBFF Pro immediately as a muscle model, with a top-5 Pro debut in LA the following year.
During this time, Alex began as a Carpenter in Germany, then onto the US and competitive wake-boarding. When that ended due to injury, he worked his way through nursing school, graduating valedictorian and becoming an ICU Nurse which he does to this day.
Inspired by the legends of bodybuilding, he also dedicated himself to the fitness industry, helping and encouraging people achieve their goals through contest prep, weight loss, training, fitness, nutrition and supplements. “Arnold, Yates and Wheeler, I loved their views about the sport and the way Arnold would always make jokes about lifting – but was so dedicated with his encouragement for the entire world to get healthy.”
Alex’s strong accent and determined attitude earned him the name “The Germanator” (as in “Terminator”)!
How did you get started with bodybuilding?
As you see in previous answer but also I just wanted to try where I can go with this. I did not just wanted to lift the weights and transform my body. At some point I was almost unmotivated and then it came to my mind that I should try to compare myself to other athletes. So I started more dedicated and focused.
What is your biggest source of motivation?
Biggest motivation was myself. I was bullied in school by them punks from the upper grade and as I got bigger they started to stay away from me…Over time those that bullied me started to give me compliments. Others still tried to bully me but I used my size and strength and beat some of them up.
What is your training philosophy?
If it’s No Fun, don’t do it….Stay away from lifting when sick….Do your own shit….Impossible doesn’t exist …There is no “Best Exercise”
What is your philosophy on nutrition? Feel free to break down a typical day of meals here.
There is NO “Best Diet”, everyone is different.
In order to make improvements, progress will have to be monitored on the scale, in the mirror, hear the voices…people trying to lose weight are to focus on the scale…..
Start simple and find what works for you.
Every meal should have protein.
One that wants to gain will benefit with less frequent meals while being in a caloric deficit
One that want to lose weight/burn body fat will benefit from frequent meals while in caloric deficit.
What workout routine has worked best for you?
It’s hard to say….But to me I make best progress if I focus on weak body parts and neglect my strengths
My current routine
Monday – Back (width and thickness),
Tuesday – Abs ,chest (compounds and isolation),triceps(isolations only)
Wednesday – off
Thursday – legs (hams, quads, calves)
Friday – Abs,Front/Lateral Delt raises, Back (width only), Traps
Saturday – Triceps (compound and isolation), chest (isolation only)
Sunday – Abs, Hamstrings, Glutes
If you had to pick only 3 exercises, what would they be and why?
Squats, builds foundation. Overall leg builder.
Bench, builds chest, delts , triceps.
Deadlift, hits almost every muscle of the body.
When trying to cut down do you prefer to use HIIT or just normal cardio?
Steady pace I prefer and if metabolism slows down hiit.
Favorite Quote?
“You can’t Flex Fat”
What has been your biggest accomplishment?
College Degree – Registered Nurse
What is your supplementation like? Any particular favorites?
Protein powders by my sponsor Top Secret nutrition -Active Egg White . I also use all their products for all my supplement needs..Favorite is pump igniter.
I also use products from Hitech Pharmaceuticals….
Creatine monohydrate during and after workout
Multivitamins, Vitamin D, Ubiquinol, Coral Calcium, N-acetylcystene, fish oil, cissus,
If you were starting over right now, what would you do differently?
research on dieting and have a proper diet. and don’t go to the place where I broke my knee.
What’s the best training advice you’ve ever received?
When it starts to burn, that’s the time when the reps start counting
Favorite cheat meal?
Pizza, Oreo cheesecake with peanut butter, Ice cream
Back when I was younger (~21 years old), I was a regular pot smoker.
Not the kind of stoner that would wake and bake, smoke throughout the day, etc.
But every night I would burn a small bowl or roll a real small joint and smoke about half of it.
For various reasons, I decided to quit around the age of 24, and up until this point barely even thought about the stuff.
Fast forward 15 years, and I recently started to dabble in the occasional joint or 2.
I’ve been doing this for the last few months, and have been noticing a trend.
A disturbing one…
Lately, I’ve noticing my libido and sex drive have been gradually deteriorating at a rapid rate.
Before, I would wake up first thing in the AM, every AM, with a pretty rigid boner.
Now, my morning woods have virtually disappeared.
I also noticed I barely think of sex anymore, and random boners throughout the day have simply stopped.
I’m even feeling the other typical symptoms of decreased testosterone, including a lack of energy, mood swings, difficulty concentrating, and even a decrease in sports performance.
I haven’t changed my diet, I still exercise / lift heavy nearly every single day, and don’t take any medications.
The one (and as far as I can tell, ONLY) difference was taking weed back up again.
So it got me thinking…
I know a reduction in testosterone levels can be cause for libido issues, but was marijuana actually lowering it?
I decided to take the scientific route, and got my blood tested just a couple of weeks ago just to see where my numbers were at.
Part of that test included a Free and Total testosterone checkup, here are the numbers below:
When I first looked at the results, I was a bit relieved.
I mean, it says “normal”, right?
If you look at the reference range in the lower right hand corners, you’ll see a range of 264 – 916 ng/dl for Total serum testosterone, and 8.7-25.1 pg/ml for Free (direct) testosterone.
I also created a chart which shows the normal ranges for men ages 25 – 60:
So, that’s technically normal.
But is it REALLY?
I decided to turn to an old blood test result I had done a bit shy of 4 years ago (I was 33 years old).
Unfortunately, at that time I didn’t have my total testosterone checked.
However, I DID have my Free Testosterone checked, which some say is actually the more important measure anyway.
Here were the results:
As you can see, the measurements done in the 2014 test were measured in ng/dl, and the latest measurements done just a couple weeks ago were measured in pg/ml.
Basically, this translates to the following:
March, 2014 – My free testosterone levels were 15.8 pg/ml.
November, 2017 – My free testosterone levels were 12.7 pg/ml.
That’s a 19.6% decreasein my FREE testosterone levels.
In just 4 short years.
This is WAY less than the 1 % reduction per year that is generally accepted as “normal”.
So, what went wrong?
My suspicion (and research) tells me, it’s the weed.
I know some of you pot heads are probably cursing at your screen or iphone right now, but hear me out…
I have a pretty good sense of how studies are conducted, and I’m well aware that many studies are a bit (ahem!) skewed in their findings.
Especially when it comes to a substance that’s been demonized as long as marijuana has.
For example, this study showed that long term exposure to marijuana has been described to affect the signals and functions of sexual organs, but even research results don’t always consistently agree on this point.
The study measured the effects of purified marijuana chemicals and marijuana condensate (ie smoke that turned into liquid) on many laboratory tests, and female rats.
It was found that the negative effects on the female sexual organs was related to other chemicals in the smoke liquid, not the purified chemicals as previously thought.
This chemical negatively affects the function of normal hormones, including the cross-talk between the different parts of the brain.
Two of the important hormones responsible for the male’s sexual function, and the related signals from before and after were found to be lowered by THC.
Research using THC on small animals have shown that male sexual organs are smaller, less active and less fertile, ie the sperms are less healthy as well.
These negative effects can be reversed with time.
Other brain signals for growth, food breakdown and energy conversion, and blood pressure control were likely to be affected as well.
It should be noted that this is considered an old review, and there should have been more pre-clinical studies since.
In yet another study, the response to long-term use of marijuana in young men under 30 was measured through blood chemicals, especially those related to sexual function, the responsible signal testosterone and sperm counts.
The more marijuana use, the lower the testosterone and sperm counts but the effects can be reversed when use was stopped.
However, it was also noted that long-term use is likely to lead to irreversible change in the sexual organs.
Considering the age of this paper, study methods are still valid but the number of men looked at is too small for statistics.
In this study, Four healthy men were randomly give cigarettes with and without marijuana chemical.
After each smoking session blood tests, questionnaire, eyesight assessment and mind control of movement were negatively affected.
Considering the age of this study, and only 4 subjects, the statistic insignificance is pretty much meaningless.
Statistics are useful only when there are large number of subjects.
Otherwise, scientists tend to look for trends and direct effects.
Perhaps the most intriguing evidence was found in this study. Cannabis extract was used on mice, and the result was smaller male sexual organs.
Even supplemental testosterone, or male hormone, given to the mice did not improve the developmental growth.
On the flip side, you have this study which measured the male hormone testosterone in blood from 27 young men during a 3-weeks period of marijuana use, smoking between 2-6 marijuana cigarettes a day.
The results showed no changes during smoking or after.
But don’t think you’re out of the woods yet…
This is a very old paper, and the study consisted of only 27 subjects.
From a scientist’s point of view the whole study design is flawed to begin with.
There are also many points that I’d criticize but 21-days cannot be considered as chronic in human (maybe for mice or rats).
Results from such old studies would be ignored in today’s science.
In a related study, measurements of sexual and stress hormones in both males and females of about 23-years of age found no difference in the levels, regardless of how often these men and women used marijuana.
This is also considered as old research, and doesn’t clarify how long these men and women have been using marijuana or only started using recently.
So, Does Any Of This Conclusively Prove That Marijuana Will Decrease Your Testosterone?
Not by a long shot.
However, in my anecdotal case, there seems to be some sort of an effect.
I’ve already purchased a home testosterone test kit which I’ll be using to check my testosterone levels in a few weeks, after I’ve had a chance to get all of the weed out of my system.
I plan on giving myself a full 30 days of abstaining from weed before I run the test.
In the meantime, click here to leave a comment below and be sure to click the “Notify me of follow up comments by email” box.
As soon as I get my test results back, I plan on posting an update here.
Do You Think Marijuana Lowers Your Your Testosterone? Leave a Comment Below!
Natural remedies and supplements are always the subject of rich debate.
On the one hand, Western medicine has a history of dismissing the notion of herbal solutions in favor of more pharmaceutical ones.
On the other hand, ancient Chinese and Ayurvedic traditions have used botanicals to improve health and well-being for centuries.
That said, it’s becoming more commonplace for consumers in the West to use nutrition and lifestyle changes to improve their overall health. Ginkgo Biloba supplements are commonly used for supporting cognitive function and Melatonin is used to improve sleep and sleep patterns, to cite just a couple.
Fenugreek (scientifically known as Trigonella Foenum-Graecum) is another example, recently gaining more acceptance as a positive force in natural healing.
It originates in the Near East and has been used in cooking as both a vegetable and a spice since as early as the first century A.D.
It’s seeds have been used medicinally for just as long, for ailments as widely varying as heartburn and diabetes.
Our main focus today is the effect Fenugreek may or may not have on testosterone levels, but we’ll start with a general overview of all its known benefits.
Health Benefits of Fenugreek
For thousands of years, the seeds of the Fenugreek plant have been used to:
The last two listed benefits are related in that the root of each benefit may have as their root the fact that Fenugreek raises testosterone levels.
And this brings us to the primary discussion in this article.
Fenugreek and Testosterone
A large number of natural testosterone boosting supplements contain Fenugreek as one of their primary active ingredients, claiming that it is known to boost testosterone levels without the need for chemical replacement therapies.
Indeed some of the most popular products on the market, like Force Factor Test X180 Ignitesold online and at GNC, claim Fenugreek as their secret testosterone boosting weapon.
It’s used so often in these formulas that it would be easy to assume it’s been clinically tested and the evidence bears out its benefits.
But the truth actually isn’t that simple. Fenugreek has its fans and it has its detractors.
And both have science to back up their opinions.
We’ll cover both sides of the issue, and in the end come up with a better understanding of whether or not Fenugreek can actual lift testosterone levels and improve both sexual and athletic performance.
How Fenugreek Boosts Testosterone
Fenugreek has been used by men to increase libido and physical prowess for as long as men have been interested in their libidos and physical prowess (ie forever).
Naturally these benefits would conjure a connection between taking Fenugreek and boosting testosterone levels.
Increased testosterone can lead to both increased libido and improved athletic performance body composition as well) so naturally a seed that causes both of these effects would be seen as being able to increase testosterone.
If testosterone is responsible for increased libido and better athletic performance, and Fenugreek provides these benefits, then it’s natural to assume that Fenugreek causes these improvements by increasing testosterone.
But correlation doesn’t always turn out to also be causation, and this fact lies at the heart of the Fenugreek Testosterone controversy.
Clinical Studies of Fenugreek and Testosterone
Supplement manufacturers who use Fenugreek in their natural testosterone boosting products often cite a few studies as evidence that Fenugreek boosts testosterone.
There’s this one that found Fenugreek to maintain healthy testosterone levels.
And this one demonstrating that Fenugreek reduces the conversion of testosterone to estrogen by inhibiting the activity of the aromatase enzyme.
Then there’s this study from Richard Kreider published in the International Journal of Sports Medicine that showed the effect of a daily dose of 500 mg on 30 resistance trained men over an 8 week period.
It demonstrated that resistance trained males taking both Creatine and Fenugreek showed improvements in the amount of weight they could lift as well as reduced body fat.
Notably however, the subjects did not note an increase in testosterone.
Finally, a study published in “Phytotherapy Research” conducted on 60 men between the ages of 25 and 52 found that subjects given 600 mg of Fenugreek daily for 6 weeks self reported an increase in libido.
But ultimately, the truth and relevance of these studies have been called into question for a couple different reasons.
First of all, they were largely commissioned by parties with a vested interest in finding that Fenugreek does indeed boost testosterone levels, namely manufacturers of supplements highlighting Fenugreek as their star component.
Secondly, the main focus and findings of the studies are more about libido, muscle strength, and body composition than they are about testosterone, and that pretty much sums the issue up right there.
There’s a difference between boosting testosterone levels and providing benefits similar to the ones you’d get if you increased testosterone levels.
The studies mentioned above demonstrate improvements in muscle strength, body composition, and/or libido – all of which are related to testosterone.
But they don’t demonstrate an actual increase in the testosterone levels themselves.
In fact, most of the subsequent studies show that Fenugreek has no effect on testosterone whatsoever, and a 2009 study published in “Medicine and Science in Sports and Exercise” showed that Fenugreek has NO effect on testosterone levels at all. (FIND STUDY AND LINK TO IT (CAN FIND LINK PERHAPS AT https://www.livestrong.com/article/469985-does-fenugreek-increase-testosterone-levels/)
Does It or Doesn’t It Boost Testosterone?
Maybe the better question is whether or not Fenugreek provides the type of benefits you want.
The evidence appears to point toward Fenugreek not actually increasing testosterone levels, at least not to a significant degree.
But it also points toward Fenugreek providing the kind of benefits you would get if you did increase testosterone levels.
Let me put it another way.
If you want to increase muscle strength, improve body composition, and boost your libido, you probably think boosting your testosterone levels is a good way to achieve those goals; and you’re right – it is.
But wouldn’t you be just as happy if you got those benefits, regardless of testosterone increases?
So while Fenugreek may not technically boost your hormone levels, it may indeed provide the benefits you want anyway.
If your underlying problems lie specifically within your testosterone levels itself, or lack thereof, then I would recommend checking out something else or at least using something else to supplement this one, otherwise it is effective for several areas of overall male health.
Frequently Asked Questions:
There are a lot of questions surrounding the use, effectiveness, and safety of Fenugreek.
Here are just a few that I get asked on a regular basis.
Can women take Fenugreek?
We mentioned briefly above that one very common use of Fenugreek is to stimulate milk production in nursing mothers.
In fact, it’s the most widely used herbal Galactagogue (substance that promotes lactation).
Additional uses for women include relief from menstrual cramps and menopausal hot flashes, and even breast size augmentation.
This last benefit is said to be accomplished by altering particular liver enzymes, slowing down the breakdown of estrogen.
Whats the optimal dose?
Fenugreek Dosing protocols differ depending on what you’re using it for.
Women trying to increase breast milk production are recommended to take at least 3500 mg per day over several doses.
Men using it to increase testosterone and/or provide the effects of increased testosetrone should take about 500 mg to 600 mg per day in one or two doses.
Are there any side effects with Fenugreek?
Fenugreek is generally considered safe at normal and recommended doses, but as is the case with any herbal supplement, there is a potential for side effects, especially if you take more than is recommended.
One reported side effect is a maple syrupy smell to your urine.
This usually only happens at fairly high doses.
In fact, women taking Fenugreek for milk production use this as a sign they’ve taken enough.
According to WebMD other potential side effects for Fenugreek are mainly gastrointestinal and include:
Diarrhea.
Bloating.
Gas.
Upset stomach.
Finally, Fenugreek could affect blood sugar levels in diabetics, who are encouraged to monitor levels closely when taking it.
Can Fenugreek cause Gynecomastia?
Given the fact that Fenugreek can increase milk production in women and possible enlarge breasts, there is some concern that taking Fenugreek could cause Gynecomastia (growth of breast tissue) in men. There is no evidence to substantiate this theory, but that doesn’t stop discussion of the potential issue.
Many see it as a logical extrapolation, but others note the absolute absence of proof.
We’ll reiterate here that without evidence that Fenugreek causes Gynecomastia, we won’t spread that theory around.
It’s also of note that discussions about male breast enlargement due to Fenugreek talk about the herb itself, while most testosterone boosters I’ve seen use a derivative called Testofen. There may not be a notable difference, but on the other hand, there may be.
Can Fenugreek cause hair loss?
Quite the opposite, actually.
Many people believe taking Fenugreek seeds and using Fenugreek on your hair and scalp topically may help reduce hair loss.
It contains phytoestrogens, which help balance the amount of estrogens in your body.
Another way Fenugreek may stop or slow hair loss is that it helps prevent the conversion of testoserone to DHT. DHT is a derivative of testosterone.
It’s very powerfully androgenic, and loved by bodybuilders, but it’s a huge reason so many guys go bald.
Fenugreek blocks the conversion process of testosterone into DHT, so you have the dual benefit of increased free testosterone and less DHT, which is a good thing if you’re trying to combat hair loss.
Fenugreek – The Bottom Line
Scientific studies have not demonstrated conclusively that Fenugreek, in any of its forms, can increase the amount of total and/or free testosterone in your body.
There is no absolute certainty on this matter.
There is however, certainty that this herb has the ability to provide for you the effects of increased testosterone.These effects, including increased libido and better athletic performance, are generally what you’re looking for when you find yourself interested in boosting testosterone.
If you’re looking for a supplement that absolutely and certainly increases testosterone, then Fenugreek may not be what you want.
But if its the benefits of increased testosterone you’re looking for, it may very well be.
It should at least compliment your overall health much in the same way as optimal testosterone levels would.
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Fenugreek Dosing protocols differ depending on what you’re using it for.
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