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Ketosis And Testosterone

Carbohydrates And Testosterone: This Is Why Carbs Are Essential For The Production Of Androgens (updated)

Carbohydrates And Testosterone: This Is Why Carbs Are Essential For The Production Of Androgens (updated)

Carbohydrates have been unfairly bashed in the media for the last few years. Nowadays, many people are dumb enough to believe that increased carb intake would make them gain weight and that the “most evil of them all” – sugar, would be the reason to the current obesity epidemic. Funny thing. Since weight loss has been proven time and time again to be all about caloric balance, not about omitting or adjusting your macronutrients. And sugar ain’t that bad either, as it’s been shown to stimulate metabolic rate due to increased thyroid hormone production (fructose especially is highly effective in these regards1). Good example of the importance of energy balance for weight loss success, is the story of Professor Mark Kraub, who lost 27 pounds by eating a diet of Twinkies, little Debbie snacks, Oreos, sugary cereals, and Doritos chips. How? He was on a calorie deficit. But enough about the carb myths, let’s move into the more important topic of carbohydrate intake and its importance for testosterone production. Carbohydrate Intake and Testosterone Levels Simply put, carbohydrates are the most important macronutrient to consume for hormonal health. Mounting pile of evidence shows that to be true in subjects who exercise and in subjects who remain sedentary. Even the neurons in the brain responsible for releasing the master hormone (GnRH) that triggers the whole cascade of events that lead to testosterone being produced in the gonads, adjust their pulsatile release of the gonadotropin-releasing hormone accordingly to the blood levels of glucose2. Diazoxide, a drug that suppresses insulin release and thus prevents glucose uptake into the cells, is also notorious of its effect in lowering both free and total testosterone in men3. This again highlighting the importanc Continue reading >>

The Effects Of A Ketogenic Diet On Exercise Metabolism And Physical Performance In Off-road Cyclists

The Effects Of A Ketogenic Diet On Exercise Metabolism And Physical Performance In Off-road Cyclists

Go to: The main objective of this research was to determine the effects of a long-term ketogenic diet, rich in polyunsaturated fatty acids, on aerobic performance and exercise metabolism in off-road cyclists. Additionally, the effects of this diet on body mass and body composition were evaluated, as well as those that occurred in the lipid and lipoprotein profiles due to the dietary intervention. The research material included eight male subjects, aged 28.3 ± 3.9 years, with at least five years of training experience that competed in off-road cycling. Each cyclist performed a continuous exercise protocol on a cycloergometer with varied intensity, after a mixed and ketogenic diet in a crossover design. The ketogenic diet stimulated favorable changes in body mass and body composition, as well as in the lipid and lipoprotein profiles. Important findings of the present study include a significant increase in the relative values of maximal oxygen uptake (VO2max) and oxygen uptake at lactate threshold (VO2 LT) after the ketogenic diet, which can be explained by reductions in body mass and fat mass and/or the greater oxygen uptake necessary to obtain the same energy yield as on a mixed diet, due to increased fat oxidation or by enhanced sympathetic activation. The max work load and the work load at lactate threshold were significantly higher after the mixed diet. The values of the respiratory exchange ratio (RER) were significantly lower at rest and during particular stages of the exercise protocol following the ketogenic diet. The heart rate (HR) and oxygen uptake were significantly higher at rest and during the first three stages of exercise after the ketogenic diet, while the reverse was true during the last stage of the exercise protocol conducted with maximal intensity. Continue reading >>

Hormones And The Ketogenic Diet

Hormones And The Ketogenic Diet

One of the most controversial topics surrounding the ketogenic diet is its safety as it relates to hormones. Some say keto is amazing for regulating hormones and others say the opposite. So, what should you believe? Well, let’s start with the basics. Hormones are chemical messengers produced by endocrine glands that work together to regulate different processes in the body. The reality is, our bodies are very complex, and every process that occurs is to some degree regulated and influenced by a wide array of individual circumstances that are continuously changing. That being said, hormonal imbalance is extremely prevalent in our society and can contribute to many different health issues. Some of these issues that will be addressed in this article include: Ever read anything about the ketogenic diet or listen to a related podcast? You probably noticed that many of the above health issues were discussed. In this article, we’ll consider some of the research and mechanisms of why being in a state of ketosis can help alleviate many of the above-mentioned health problems that may be a result (or cause) of hormonal imbalances. Insulin Resistance and Uncontrolled Blood Sugar Many of the health-related issues we see today can be linked to elevations of the hormone insulin. In simple terms, insulin is produced by your pancreas in response to carbohydrate consumption. Basically, when you eat carbohydrates/sugar, it causes a glucose response which sends a signal to your body to release insulin and transport glucose into the cells. This is typically a normal response for the body; however, in the standard American diet (excessive amount of carb/sugar intake), it happens way too much and can cause excessive blood sugar spikes and lead to insulin resistance. Insulin resistance is Continue reading >>

17: Too Much Fat, Higher Vs. Lower Ketones, Cortisol, & Testosterone On Keto

17: Too Much Fat, Higher Vs. Lower Ketones, Cortisol, & Testosterone On Keto

If you are interested in the low-carb, moderate protein, high-fat, ketogenic diet, then this is the podcast for you. We zero in exclusively on all the questions people have about how being in a state of nutritional ketosis and the effects it has on your health. There are a lot of myths about keto floating around out there and our two amazing cohosts are shooting them down one at a time. Keto Talk is cohosted by 10-year veteran health podcaster and international bestselling author Jimmy Moore from “Livin’ La Vida Low-Carb” and Arizona osteopath and certified bariatric physician Dr. Adam Nally from “Doc Muscles” who thoroughly share from their wealth of experience on the ketogenic lifestyle each and every Thursday. We love hearing from our fabulous Ketonian listeners with new questions–send an email to Jimmy at [email protected] And if you’re not already subscribed to the podcast on iTunes and listened to the past episodes, then you can do that and leave a review HERE. Listen in today as Jimmy and Adam answer more engaging questions about nutritional ketosis from you the listeners today in Episode 17! KEY QUOTE: “You will quickly see the fat that you ingest in your diet and it will quickly move its way through the body. The thought that you have to burn the fat you consume first before body fat is used is wrong. You burn fat from everywhere uniformly.” — Dr. Adam Nally Here’s what Jimmy and Adam talked about in Episode 17: – Can you eat too much fat on a ketogenic diet? Hello Jimmy and Doc Muscles, Thank you so much for the great podcast you have put together. I love the focus on the keto way of life. I listen to all of your other podcasts, Jimmy, and this one is my favorite. So here is my question… I have heard it hypothesized that yo Continue reading >>

9 Ways I Keep My Testosterone Levels High – Test Of Time

9 Ways I Keep My Testosterone Levels High – Test Of Time

I began testing my testosterone levels a couple of months after starting with ketosis (the metabolic state where fat becomes the primary source of energy). It was March 2014 and my levels ~400 ng/dL. That’s average to low for a person my age. I suspect my pre-ketosis levels were even lower because from what I’ve researched, if well-formulated, a ketogenic diet can improve testosterone levels. In a matter of months, I’ve been able to raise my levels to ~ 850ng/dL and they’ve been mostly constant ever since. See more here. I wrote about this experiment in detail in my book T-R(x) – The Testosterone Protocol, but I want to re-emphasize the 9 major interventions I made to improve my T levels. 9 Strategies I use to Keep my T Levels High Sadly, over the last few decades there’s been a declining trend in testosterone levels in men, and this is not due to the aging process. See these resources for a more in-depth view. A more simple way to know what we’re dealing with is to do this: whenever you’re in a public location, try to spot men that do not have bellies. Can you? Abdominal fat has been shown numerous times to be inversely correlated with T levels. I’ve discussed the mechanisms of this in the book. Well formulated Very-Low-Carb-Low-Calorie-Ketogenic nutrition (without carb-loading) It should be self-explicative. Ever since I started with ketosis in Sept. 2013, I purposed to maintain this state constantly. The benefits of keto-adaptation have made me become addicted to this ketosis. Carb-loading would kick me out of ketosis. Besides, I don’t need it. My lifting performance has never been better. However, it took more than 6 months of constant ketosis to recover my pre-ketosis (higher-carb nutrition) performance in the gym and with my kickboxing practice Continue reading >>

The Top Twelve (dirty Dozen) Potential Dangers Of A Low Carb Diet:

The Top Twelve (dirty Dozen) Potential Dangers Of A Low Carb Diet:

Low Carb (or Ketogenic) Diets are incredibly popular right now here in the U.S. and I see men on that diet all the time on Peak Testosterone Forum. Altthough, Low Carb Diets have been around for decades with various names and in various forms, they have recently flourished as never before due to the fact that a significant number of doctors and researchers have become apostles of the movement. Weight loss is rapid, due to loss of water attached to glycogen stores, and lipids usually improve in some positive ways, such as rising HDL and falling triglycerides. If you're a meat and dairy lover, this diet seems like a dream-come-true. But behind the scenes, ugly side effects and research have been surfacing and literally tens of millions have jumped aboard. I see over and over men that show up on The Forum with standard symptoms that they assume are testosterone or estradiol related. In fact, I find that they are likely experiencing one or more of the common side effects of Low Carb Diets. Some men even get incredibly ill, and I did an interview with one of them here: A Low Carb Diet Made Me Sick. To be clear, I am NOT saying that all of these side effects occur in all men on a Low Carb Diet. I am just saying that they occur often enough that men should be aware and monitoring themselves. Plus, many men on a Low Carb Diet are feeling terrible and do not know why. For all these reasons, I urge you to read for yourselves 1. Heart Palpitations and Arrhythmias. Perhaps the most dangerous aspect of a low carb diet are the ketones. What?!? That's not what you heard, right? Low carb bloggers love to go on and on about the benefits of ketones - and there are some - but there is also a dark side. (Low carb diets are labelled ketogenic, becausse ketone levels in the blood are elevate Continue reading >>

Does A High Protein/ketogenetic Diet Lower Testosterone Levels?

Does A High Protein/ketogenetic Diet Lower Testosterone Levels?

I came across an article that suggests high-protein diets and ketosis actually lower t-levels (italics and paragraph format mine, for emphasis): "Some research on high protein diets deals with the effects on very obese people and weight loss. While this may not seem applicable to you, read on and we will put it together for you. In obese men, feeding 600 calories a day with 400 calories from protein (50 grams of beef protein and 50 grams of casein) induces lower levels of T than fasting does (12). Normally, when the kidneys filter T out of the blood, some T gets reabsorbed back out of the kidneys into the blood. The researchers stated that the additional protein in the diet generated more ketones. They concluded that the ketones were filtered out of the blood by the kidneys and were reabsorbed back into circulation preferentially over T While most people reading this may not be obese, higher protein diets are definitely in vogue, more so for bodybuilders and powerlifters than other groups of athletes. The potential exists that if a ketogenic diet like the Atkins Diet or a cyclical ketogenic diet like the Anabolic Diet or Bodyopus is followed, than urinary excretion of T will be greater during the ketogenic phase of the diet." Admittedly, this was an article that came up after googling 'protein and testosterone levels', a search that provided links to some pretty rediculous testosterone diets. One recurring theme I did come across was that carbohydrate restriction (a side effect of paleo diet) will lower testosterone levels. So: Does anyone know whether ketosis lowers t-levels? does anyone know whether low carbohydrate consumption lowers t-levels? does anyone know whether high protein consumption lowers t-levels? what are the biological mechanisms of testosterone product Continue reading >>

The Ultimate Guide For Ketogenic Diet -

The Ultimate Guide For Ketogenic Diet -

If you have a desire to be healthy and fit, but don’t know where to start, then this is the perfect place for you…. Continue reading >>

Ketogenic Diet And Testosterone

Ketogenic Diet And Testosterone

Once our body is in a state of ketosis, there is an incredible hormonal advantage that is going to help dramatically to both lose fat and retain, and possibly even gain, muscle. The advantage that I speak of is the high fat nature of the ketogenic diet boosts the production of hormones in your body that are beneficial to both fat loss, and muscle gain. The main hormone I’m speaking of is testosterone. If you’re reading this then I’m assuming that your goal is to have a lean, and athletic physique that also functions like one. Whether you are male or female, testosterone will go along way to helping you accomplish this. On a traditional diet where calories are restricted, the production of testosterone is actually suppressed. As our testosterone drops, so does the amount of muscle we’re carrying. As the amount of muscle declines, our metabolism slows as a result, and brings fat loss to a halt. The only way to get it started again is to further lower calories. This just causes the above cycle to repeat itself. In ketosis, all that fat we’re consuming to give our body energy is also causing an increase in the production of testosterone. Increased levels of testosterone is a great way to build a little muscle tissue during this fat loss phase. Any increase in muscle will have a corresponding increase in our basal metabolic rate. Now we’re burning fat 24 hours a day, as well boosting our metabolism. Name me any other diet that can make these claims and actually back them up, and I’ll happily write about it as well. Regarding all this extra fat that we’re consuming, I prefer to get as much of it from healthy sources as possible. We could live on a strict diet of bacon and sausages with some processed lunch meats thrown in for good measure, and make great progr Continue reading >>

Cristi Vlad: Ketosis, Intermittent Fasting, Testosterone, Cryotherapy And Digital Entrepreneurship (q&a)

Cristi Vlad: Ketosis, Intermittent Fasting, Testosterone, Cryotherapy And Digital Entrepreneurship (q&a)

Cristi Vlad is a self-experimenter in nutrition science (especially nutrigenetics and nutrigenomics), neuroscience, exercise physiology, and digital entrepreneurship, and he is also author of different books about these topics. We interviewed him to talk about some of his most interesting experimentation, trying to get some valuable insights. Hi Cristi, first of all you have a real inspirational story to share. You were living an unhealthy lifestyle, until you decided to make a change. What happened since then? Can you tell us briefly your story? Hello. Yes, well, like many people I was living a chaotic and unorganized life. I will not say I didn’t enjoy it. And even though my dietary habits gravitated towards ‘not so healthy’ choices, I was fairly healthy. And all my life I was engaged in some kind of exercising routine or sport. To say that I was sedentary is far from the truth. However, I was not as fit as I wanted. In 2010 an ear infection prevented me from doing my swimming practice for a few weeks. So, I brainstormed what I would do to stay physically active meanwhile. At that time I was smoking for more than 9 years and I wasn’t too happy about that. But my body could afford the stress (I think). I was only 21. In April 2010 I started doing calisthenics along with jogging. After two weeks I got hooked. I enjoyed it. I’m not sure how and why, but I decided to clean my diet by eliminating as many of the processed foods as I could. I purposed for a weekly cheat day, when I could binge eat whatever I wanted. I wrote about this story in detail in Ketone Power. The strategy was good. I started losing weight. However, I was only modestly overweight – not obese. I liked what I saw. In May 2010, I said to myself: what if I would go indeterminately off smoking. Continue reading >>

Does A Ketogenic Diet Affect Testosterone Levels?

Does A Ketogenic Diet Affect Testosterone Levels?

In order to boost your testosterone levels you need to know all the best strategies. Working hard in the gym will get you far, but you can further optimize your hormone levels with a good diet. The ketogenic diet is a popular diet in physique development circles. Although it was introduced within the clinical setting, many people still use it to reduce their body fat levels. But does this diet benefit testosterone levels or could it be a bad choice? In this article you’ll find out. Here’s what we’ll cover: What is the ketogenic diet? How does it affect testosterone levels? What is the Ketogenic Diet? The ketogenic diet, or keto diet as it’s usually referred to as, is a dietary intervention that in simple terms involves reducing carbohydrates in the diet. It shares similarities to other low-carb diets such as Atkins or Paleo. When carbs are eliminated from the diet or drastically reduced,the body enters a state of ketosis. When there is limited glucose (sugars) in the blood, liver and muscles, the body begins to use more fat as fuel. It does this by producing ketones – acids produced by the liver from fat [1]. Ketones essentially flick a switch from carb burning to fat burning. The approach itself didn’t originate as a means of reducing body fat as such, rather as a way of managing epilepsy in children who reported up to 50% reductions in seizures when following the diet [2]. The reason for this is somewhat unclear, but a low-carb diet seems to help modulate neural stress and elevate levels of GABA – a calming neurotransmitter. The diet itself can take many forms. A traditional approach sees you reduce carbs to around 5% of total energy intake with a maximum carb limit of 50g per day. This means pretty much eliminating starchy vegetables, pasta, rice, sugar Continue reading >>

Cyclic Ketogenic Diet And Testosterone Levels

Cyclic Ketogenic Diet And Testosterone Levels

At the end of my Carb Nite Solution experiment, which is a type of cyclic ketogenic diet, right before we went to Italy, I obtained a panel of labs which I plan doing a series of posts about. I most recently wrote about my low Vitamin D levels. Before going into my testosterone while following this cyclic ketogenic diet, here are some basics from my previous testosterone results when I was solely doing nutritional ketosis: The best resource I found actually came from a website called, “The Art of Manliness.” He had a whole series of posts dedicated to testosterone (Part 1, Part 2, Part 3, Part 4, and Part 5). This was more insightful and entertaining than the journal articles and textbooks I referred to. If you’re interested in this at all, I definitely urge you to read the series. Here is a brief synopsis: Due to our current way of life, men have lower testosterone now compared to someone of the same age two decades ago, and the exact causes aren’t clear yet (but may have to do with environmental toxins, lack of sleep, obesity, etc.) Some of the benefits of testosterone include: improved mood, decreased body fat, increased muscle mass, improved cardiovascular and bone health, improved libido and improved cognition. Testosterone is a hormone that is made from cholesterol and comes in 3 forms: Free testosterone – the active form Bound to a protein called sex hormone binding globulin (SHBG) Bound to a protein called albumin When you get a blood test to check your testosterone, there are two tests you can get: Free Testosterone – This measures the amount of free testosterone in your blood Total Testosterone – This measures the sum of the free testosterone + testosterone bound to SHBG + testosterone bound to albumin. When interpreting the results of your testo Continue reading >>

3 Rules For Successful Low-carb Diets

3 Rules For Successful Low-carb Diets

Here's what you need to know... Extensive low carb diets can result in elevated cortisol and decreased testosterone production – contributing to fat gain and muscle loss. T3 is the hormone your body produces that controls your metabolism. Low carb dieting can inhibit your body's production of T3. To avoid the pitfalls of low carb dieting, reserve carbs for workout time in order to build muscle, then decrease carbs at other times of the day to lose fat. Replacing your carb intake with extra protein can inhibit the production of cortisol and keep you from tearing down muscle tissue. MCT oil can help you reduce the need for glucose and provide fuel that can be used immediately. No Carbs = No Gains? People have used low carbohydrate and very low carb ketogenic diets (VLCK) for decades to improve body composition and increase aerobic performance. The evidence, both anecdotal and scientific, has shown low carb and VLCK diets to be powerful tools when used properly. But using low carb or VLCK diets incorrectly can wreak serious havoc on your hormonal profile. They can negatively impact the levels and function of testosterone, cortisol, and thyroid hormones. The end result is decreases in muscle gains and declines in body composition. Yes, you can actually get fat and flabby on a low carb diet. But with a proper understanding of how low carb and VLCK affect your hormones, you can use these diets to improve body composition, which means both leanness and muscle growth. Cortisol & Testosterone Testosterone is a game changer when it comes to body composition. It's known for its anabolic effects on muscle and ability to increase basal metabolic rate (BMR). It's also important for overall health and well-being. Specific to muscle growth, it's helpful to think of excess cortisol pr Continue reading >>

Keto And Testosterone

Keto And Testosterone

I’ve posted before about hormonal issues that are often resolved by a ketogenic diet (PCOS and endometriosis), but I have yet to talk about a predominantly male hormonal issue: testosterone. I was recently asked to write an article about natural ways to boost testosterone for work, and thought it would be interesting to explore the relationship between keto and testosterone. Mostly, how does a ketogenic or low carb diet impact testosterone levels? Testosterone: The Basics First, let’s quickly go over testosterone. It’s a hormone, which is typically associated with males (though women have testosterone, too!), and is primarily produced in the testicles. The adrenal glands also produce testosterone in small amounts, and this combined with the ovaries, is where the production of testosterone occurs in women. So, what does testosterone do? Kind of a lot. Testosterone is responsible for the typically “male” attributes we often think of – deeper voice, beard and body hair; testosterone is also responsible for muscle growth, libido, genital formation and function, bone density, fat metabolism, and hematopoiesis (creation of blood cells). Certain behavioral attributes, including high self esteem and competitiveness are also a function of testosterone. Symptoms of Low Testosterone: How do you tell you’ve got low T? Typically, low testosterone is accompanied by the following symptoms: fatigue and energy loss exhaustion hair loss sexual dysfunction, and low libido loss of muscle mass increased body fat, especially in a gynoid distribution pattern (hips, thighs, gut and chest – so, man boobs) mood swings How to Raise Testosterone (Naturally) I’m not going to bother to talk about injections of testosterone, or any other steroids. There are other ways to boost testo Continue reading >>

Ketogenic Diet – A Great Testosterone Booster

Ketogenic Diet – A Great Testosterone Booster

When done properly, a ketogenic diet, a.k.a Keto Diet, is a simple, effective tool to gain more muscles and lose fats by restricting carbs and turning fats into a fuel source through Ketosis. If you will follow the standard Ketogenic diet, you will be limiting carbs to less than 30 grams per day. YES – only 30 grams of carbs, which is equivalent to one medium-sized banana. Your normal daily foods that have carbs include: Wheat, Bread, Cereal, Pasta, Milk, Most fruits, and Potatoes (Sweet Potatoes). These foods, although referred to as good carbs, cannot be eaten in a Ketogenic Diet. The kind of carbs found in these good carbs sources are not allowed in the Keto Diet. What you’ll rather eat is fats, and lots of it. Ketogenic Diet A Ketogenic Diet requires two things: Maximize the intake of fat Limit the intake of carbohydrates The primary reason for restricting carbohydrates while taking the large amounts of fat, is that when fat turns to be the main source of fuel for the body, it is broken down into Ketones by the liver. You’ll function with these ketones rather than glucose, which is the by-product of carbohydrates. When you are in a state of using ketones as fuel, you are now in state of Ketosis, which means the body is deprived of glucose and all the energy consumed by the body is coming from ketones. This state allows for rapid fat loss since stored body fat is able to be burned for fuel due to low levels of insulin. Moderate to high levels of insulin prevent the metabolism of stored fat. When we eat carbs, our blood sugars rise causing insulin levels to rise. Diet is one of the most influential components to maintaining proper brain health as we age, and to help maintain memory and cognitive function, it is important to take brain health nutrients to fight a Continue reading >>

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