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Ketosis And Testosterone

Dear Mark: Ketosis And Testosterone, Dehydration Hormesis, And Isomalto-oligosaccharides

Dear Mark: Ketosis And Testosterone, Dehydration Hormesis, And Isomalto-oligosaccharides

38 Comments For today’s edition of Dear Mark, I’m answering three questions. The first one concerns a potentially combative and controversial topic: ketogenic diets. What’s the deal with their effect on testosterone? You can find keto anecdotes across the web both inspiring and flaccid, but what, if anything, does the science say? Next, might there be a way to derive beneficial hormetic effects from acute bouts of dehydration? It seems like every other stressor can actually make a person stronger, so perhaps an otherwise wholly negative one like dehydration might as well. And finally, is the prebiotic fiber known as isomalto-oligosaccharide safe and/or good to eat? Let’s go: Mark, There is a ton of conflicting information on the internet about whether the standard ketogenic diet increases or decreases testosterone levels. What is your opinion? Thanks, Adam In women with PCOS, a ketogenic diet lowers testosterone. Sounds bad, right? In PCOS, lower testosterone is actually an improvement as the disease is characterized by unnaturally high testosterone levels. What about in men, the population worrying about T levels most — does keto improve testosterone in them, too? Unfortunately, there aren’t many studies that examine the effect of ketogenic diets on testosterone in males. We have a bit of data about the opposite — an increase in carbs and a reduction in fat. In an older study, men who customarily ate a 40% fat diet were placed on a 25% fat diet; the lower-fat diet also had a higher PUFA/SFA ratio and more fiber. Their total and free testosterone levels were measured pre- and post-intervention. After going lower-fat and higher-carb, total T dropped from 22.7 to 19.3 and free T from 0.23 to 0.2. Resuming their old diets partially restored their lagging T le 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 >>

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 >>

Does The Keto Diet Lower Testosterone?

Does The Keto Diet Lower Testosterone?

Fat is essential for proper hormone production. That statement is fact. Fat helps regulate the production of hormones in the body, including testosterone. The necessary level of fat can be debated, but the American Heart Association recommends 20-35% of daily calories come from fat. Thus, for a 2,000 calorie a day diet, that is 400-700 calories or 44-78 grams of fat per day. This is what the body will require to produce optimal levels of hormones and also to function properly. Related - 30 Ways To Boost Your Testosterone Naturally Since fat is linked to adequate testosterone, one would think that a ketogenic diet or another higher fat diet would lead to even higher levels of testosterone and advocates for these diets have even promoted that. Or, at the very least, it wouldn't have any negative effect on hormone levels, right? Wrong! Your keto diet might be turning you into a woman! Well, maybe not that extreme, but it appears that it might be possible to have too much of a good thing. Can low carb, or ketogenic diets lower your testosterone? Based on available data, it absolutely can! Firstly, glucose is responsible and plays a huge role in GnRH levels which lead to hormonal actions in the body. GnHR is a releasing hormone responsible for the release of follicle-stimulating hormone (FSH) and luteinizing hormone (LH) from the anterior pituitary. These are all critical to the production of testosterone and other hormones. This can be one reason why these studies I am about to mention turned out the way they did. [1] When carbs were reduced to 30% of one's diet, even more carbs than most ketogenic diets recommend, testosterone and the ratio of testosterone to cortisol was reduced significantly in subjects. This wasn't just in normal people - this was also replicated in Oly Continue reading >>

Most Natural Ways To Boost Testosterone

Most Natural Ways To Boost Testosterone

The manliest hormone of them all – testosterone. Despite its masculine assertiveness and power, it’s not always to be found in abundance. You could take medications, but that wouldn’t solve the root issue. I would much rather advise these 7 most natural ways to boost testosterone. Testosterone is considered to be the male hormone, belonging to the androgen group, as opposed to its feminine counterpart estrogen. However, even women have testosterone and it’s essential for a healthy body. Because of its anabolic nature, testosterone helps to build muscle and burn fat. The benefits of having high testosterone levels are all-encompassing, ranging from improved mood, cognition, libido, better sleep, more energy and increased overall quality of life. Unfortunately, modern life has its detrimental consequences that drain us from T-power. Most men experience will decline in testosterone after the age of 30, which will put them at greater risk for heart disease, type-2 diabetes, obesity, infertility, lean muscle loss, fat gain and reduced performance in everything they do. Because of its precursor effects for muscle building, some people might be interested in improving their T-levels with exogenous steroids. However, taking supplements will predispose the body to being lazy and to produce less testosterone on its own. That’s why it’s better to teach it to boost its own. To increase our T, we would have to also influence other anabolic hormones within our body that are equally as important, such as human growth hormone (HGH). Insulin as the governing one but in excess, it can also lead to fat accumulation. The underlying principle is to build muscle and burn fat, by creating a proper environment within the body. The counterpart to testosterone is cortisol, which is a 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 >>

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 Effects Of Ketogenic Dieting On Body Composition, Strength, Power, And Hormonal Profiles In Resistance Training Males.

The Effects Of Ketogenic Dieting On Body Composition, Strength, Power, And Hormonal Profiles In Resistance Training Males.

Abstract This study investigated the impact of an isocaloric and isonitrogenous ketogenic diet (KD) versus a traditional western diet (WD) on changes in body composition, performance, blood lipids, and hormonal profiles in resistance-trained athletes. METHODS: Twenty-five college aged men were divided into a KD or traditional WD from weeks 1-10, with a reintroduction of carbohydrates from weeks 10-11, while participating in a resistance-training program. Body composition, strength, power, and blood lipid profiles were determined at week 0, 10 and 11. A comprehensive metabolic panel and testosterone levels were also measured at weeks 0 and 11. RESULTS: Lean body mass (LBM) increased in both KD and WD groups (2.4% and 4.4%, p<0.01) at week 10. However, only the KD group showed an increase in LBM between weeks 10-11 (4.8%, p<0.0001). Finally, fat mass decreased in both the KD group (-2.2 kg ± 1.2 kg) and WD groups (- 1.5 ± 1.6 kg). Strength and power increased to the same extent in the WD and KD conditions from weeks 1-11. No changes in any serum lipid measures occurred from weeks 1-10, however a rapid reintroduction of carbohydrate from weeks 10-11 raised plasma TG levels in the KD group. Total testosterone increased significantly from Weeks 0-11 in the KD diet (118 ng/dl) as compared to the WD (-36 ng/dl) from pre to post while insulin did not change. CONCLUSIONS: The KD can be used in combination with resistance training to cause favorable changes in body composition, performance and hormonal profiles in resistance-trained males. 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 >>

Life On Keto – What To Expect On A Ketogenic Diet

Life On Keto – What To Expect On A Ketogenic Diet

A Ketogenic diet when done correctly, is a very simple and effective tool for fat loss and muscle gains. If you are unsure what a Ketogenic Diet is, check out my introduction post to Ketogenic dieting here. Speaking from experience of being on a personally modified Ketogenic diet for almost two years, I am going to enlighten you as to what you can expect when you undertake the low carb, high fat lifestyle. THE GOOD 1. Increased Testosterone Keto, when done correctly, and by correctly I mean eating a large quantities of meat, restricting carbs to under 30 – 50g per day and making sure you get a decent serve of veggies every day, you’re going to be naturally boosting your testosterone levels, and will notice that you will start feeling more and more awesome as time goes on. Cholesterol is a precursor for testosterone production and you should be eating a lot of cholesterol rich foods on Keto. When your body isn’t dealing with inflammation caused by the ignorant abuse of carbohydrates, you’ll notice that your blood work will improve from eating cholesterol rich foods (it’s the carbohydrates that cause the unhealthy levels), which is largely responsible for increasing your test levels. High testosterone will result in you becoming: More aggressive Stronger Smarter Leaner Happier More physically attractive More sexually aggressive and desirable More disciplined More awesome in all regards If you do Keto correctly and your testosterone levels will shoot through the roof. 2. Mental Focus When your brain is using ketones for fuel, you can literally feel the difference If you have ever successfully applied Ketogenic dieting before, you probably would have noticed an improvement in your mental focus. That’s because your brain operates much more effectively on ketones 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 >>

Nutritional Ketosis, Part Ii – Ketogenic Diet In Weight Control And Sports

Nutritional Ketosis, Part Ii – Ketogenic Diet In Weight Control And Sports

(Continued from Part I) One of the primary benefits of ketogenic diet – and also the one that is easy to track – is improved body composition. Once again, we are not interested in total “weight loss” per se – what we are interested in is reducing body fat, while maintaining lean muscle mass. Both have profoundly positive effects on health, longevity and quality of life. Why is ketogenic diet so effective for getting rid of body fat? Why is it more effective than, say, “low-fat” or “low-calorie” diets, popularized and promoted in the last several decades and still prevailing in the minds of most dieters? The dogmatic belief that “eating fat will make you fat” is very far from truth. Not only restricting fat is not the preferred method of weight control (because fats maintain the integrity of your cells, serve as precursors to important hormones – including testosterone, which accelerated lean muscle synthesis and fat burn – and because restricting fats almost inevitably means increasing carbs if you don’t want to starve), but also – restricting fat does not prevent the dreaded cardiovascular disease (because quality fat rarely causes one to begin with) – quite the contrary. There are numerous studies and countless personal stories, which confirm that very-low-carbohydrate-high-fat (VLKHF) diets are generally more effective (often significantly more effective) in weight loss – they work better than calorie-restriction and many popular diets out there, including the Mediterranean and low-fat diets. So if fat doesn’t make you fat, what does? The answer is – excess carbohydrates. For the purposes of this article, we are not going to dive too much into the reasons why carbs make you fat (fluctuating insulin, disrupted leptin/ghrelin mecha Continue reading >>

Why Be In Ketosis? Part Viii – Testosterone!!

Why Be In Ketosis? Part Viii – Testosterone!!

Why should you consider using a ketogenic lifestyle? There are many reasons. This is part 8 of a 25 part series and this one focuses on how ketosis improves testosterone in men and estrogen in women. Watch and enjoy!! 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 >>

Ketosis And Testosterone | Low Carb Diet Increases Testosterone: Thomas Delauer

Ketosis And Testosterone | Low Carb Diet Increases Testosterone: Thomas Delauer

Hey Tom read the 2nd half of that first link again, it contradicts what you stated about ketogenic diet. There were numerous studies in the first link. The one you based your claim were 26 college age males lifting weights. Not knocking the survey but adds confusion. It sounds like low carb that isn't full keto <5% CHO is the worst diet. "There is also evidence that low-carb diets, including the ketogenic diet can lower testosterone. One study, published in the European Journal of Applied Physiology [3], found that when carbs were reduced to 30% of total energy intake, testosterone significantly reduced; as did it’s ratio to cortisol. Bear in mind that keto diets suggest a carb level of as little as 5% and you can see the potentially damaging effect on T levels. Similar results were found in a study of Olympic athletes too [4]. The research found that cortisol levels significantly increased as the athletes became carb-depleted. The inclusion of a carb-based drink during physical activity was found to blunt the stress hormone effect. Likewise, a Life Sciences study found that high-carb diets boosted testosterone levels by 36% in comparison to a low-carb diet [5]. Not only that but their cortisol levels were lower too meaning they had created a much more hormonally stable, anabolic environment. Lastly, testosterone production is signaled from the brain via another hormone called gonadotropin-releasing hormone (GnRH). GnRH itself is regulated by the amount of circulating glucose. Roland et al [6] found in their study that when glucose was present in high levels, GnRH stimulated T production, but when glucose depleted, T synthesis started to decrease." Key Point: The ketogenic diet has been found to decrease testosterone and increase cortisol. Continue reading >>

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