Go Back   NarkSide Nutrition >
Articles
> Articles > Articles on Supplements
Connect with Facebook

Reply
 
Article Tools Search this Article Display Modes
  #1  
Old
Narkissos's Avatar
Narkissos Narkissos is online now
Owner | Administrator
Points: 10,494,117, Level: 100
Points: 10,494,117, Level: 100 Points: 10,494,117, Level: 100 Points: 10,494,117, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 99%
Activity: 99% Activity: 99% Activity: 99%
Join Date: Feb 2007
Location: Barbados
Real Name: Corey
Rep Power: 714
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Thumbs up Natural Ways To Increase Testosterone Bioavailability In Athletes
by Narkissos 12-29-2010, 02:37 AM

By: Ivan Nikolov


Being a natural athlete Iíve always sought to find more ways to increase testosterone levels naturally. The question Iíve always asked myself was what are the variables, which determine how much testosterone is boiavailable.

Iíve read articles before, giving some advice on what in my every day life causes my test levels to go up and what causes them to go down.

But after an extensive research I couldnít find an article, explaining in detail how and actually what exactly I should manipulate directly in my system to achieve the effects I desired Ė namely not only higher levels of circulating testosterone but also how much of it will be available to the corresponding receptors in the cell walls.

Moreover, I wanted to know all this in regards to natural bodybuildingÖ

So, I decided to do some good digging and reading and then if I manage to put things together, to lay that in writing form so that others can benefit as well.

Without wasting even a minute more I will start this off by describing what testosterone is and what it does in the human body. Testosterone is a steroid hormone with anabolic and androgenic properties. It is the main hormone, responsible for the increase in lean muscle tissue, increased libido, energy, bone formation, and immune function.

Testosterone is secreted in the testes in men and in the ovaries in women. Small amounts are also secreted in the adrenal glands. Testosterone is derived from cholesterol. The levels of testosterone in men range between 350 and 1,000 nanograms per deciliter (ng/dl). After the age of 40 these normal levels start dropping by roughly 1 per cent a year.

In the blood stream testosterone circulates in great percentage bound to so called binding proteins. Sex Hormone Binding Globulin or SHBG is the one that concerns us the greatest.

Why?

Because this is the main reason why testosterone might not be available to reach the cell receptor. When testosterone gets attached to SHBG, it is no longer able to perform its anabolic functions.

What elevates SHBG: Anorexia nervosa, Hyperthyroidism, Hypogonadism (males), Androgen insensitivity/deficiency, Alcoholic hepatic cirrhosis (males), Primary biliary cirrhosis (females).

What suppresses SHBG: Obesity, Hypothyroidism, Hirsutism (females), Acne vulgaris, Polycystic ovarian disease, Acromegaly, Androgen-secreting ovarian tumors

Less than 1% of the circulating testosterone is in a free form in males (less that 3% in females). Only when in a free form this hormone can exhibit its properties by connecting to the androgen receptors on the cell walls. Based on a study 14 to 50 per cent of the testosterone is bound to SHBG in males and 37 to 75 in females.

It is worth mentioning that SHBG poses very high affinity for binding to testosterone. Therefore, changes in the SHBG levels noticeably influence the level of bioavailable testosterone.

Letís discuss for a moment what exactly a testosterone bioavailability is. Other than SHBG there are two more testosterone-binding proteins, also called carriers. One of them is albumin. It is a low-affinity binding protein, thus testosterone bound to it is considered ďbioavailableĒ.

Albumin binds to testosterone in the range 45 to 85 per cent in men (25 Ė 65 in women). The third carrier is the cortisol binding globulin, which binds also with low-affinity to less that 1 % of the testosterone in circulation.

The free androgen index (FAI) indicates the amount of bioavailable testosterone. FAI is the sum of the free testosterone and the albumin and cortisol binding globulin. Or itís the total serum testosterone minus the SHBG-bound testosterone.

It is now clear why we should focus our attention on the properties of SHBG. The levels of this binding protein increase when there is excess estrogen present.

Conversely, SHBG levels drop if the testosterone levels are elevated. Here I should mention the fact that SHBG exhibits higher affinity to testosterone than to estrogen. Now, pay close attentionÖ

Itís a well-known fact that testosterone is an estrogen precursor Ė it will convert to estrogen under the influence of the enzyme aromatase. Nothing that we donít know so far.

Here is where it gets interesting.

Suppose that we have normal testosterone levels and we donít suffer from any of the health ailments, which influence the SHBG levels. That means that SHBG levels are normal, too.

Bare with me now. If more of this testosterone is converted to estrogen due to abnormal aromatase levels, the SHBG I will increase as well. SHBG, being more readily bound to testosterone, will leave us with excess estrogen levels in the system, which in turn will stimulate increased production of the SHBG protein from the liver.

This whole process ultimately amplifies estrogen levels. Estrogen readily binds to the androgen receptors in cells thus leaving less opportunity for the free testosterone. Even more important, estrogen is the messenger molecule that signals the brain to decrease testosterone production.

Another thing of great importance is the fact that over 40 per cent of the SHBG protein circulates unbound in the blood stream in men (over 80 per cent in women), and albumin circulates unbound almost all of the time.

Thus increase in the total testosterone levels does not produce any noticeable changes in the free testosterone levels unless there is a significant increase like the one seen after synthetic steroid hormone administration.

Well, this whole story brings us to the conclusion that the main approach should be - to keep the testosterone bioavailability high.

In this regard a natural athlete should strive to:
Attempt to increase the total testosterone as a means of keeping the testosterone levels from plunging
Prevent testosterone levels from getting low
Block the testosterone-binding effects of SHBG
Lower the levels of the enzyme aromatase - less testosterone conversion to estrogen.


1. How to increase testosterone levels
- Incorporate basic movements that involve several muscle groups in your training routine. Good ones are squats, dead lifts, and military presses. Basic (compound) exercises have been shown to play an important role in the testosterone levels.

- The greatest workout related testosterone production occurs with the use of heavier weights and lower rep range. A study shows that the best is 85 per cent of your one-rep max.

- Tribulus terestris is a natural supplement, which has been shown in some studies to have the ability to increase the leutenizing hormone (LH) levels.

As we already mentioned above, one of the functions of LH is to stimulate testosterone production by the testes.

2. How to prevent testosterone levels from getting low?
** Obesity. Based on the way the testosterone-estrogen mechanism works, increased levels of estrogen will ultimately decrease the circulating testosterone.

Excess fat causes more estrogen production due to the fact that fat cells are those, which manufacture estrogen. So, the more fat cells, the more estrogen in the blood and the less testosterone.

Drug and alcohol abuse. Alcohol has the property to inhibit your ability to remove estrogen from the blood stream by acting as a central nervous system depressant and also by decreasing zinc levels.

Stress elevates corticosteroid levels in the blood steam, which causes the testosterone levels to decrease.

Medications. Some medications, including estrogen and progesterone, lower the lutenizing hormone (LH) levels. LH is the hormone, responsible for the steroid hormones production.

Diabetes. Studies suggest that there is a link between type 2 diabetes and lower testosterone levels.

Hypertension and high cholesterol levels. These both cause the arteries to harden, this way decreasing the blood flow to the sex hormone producing organs. That of course leads to low sex hormone levels.

Aging. Fact is after the age of 40 test levels drops by roughly one per cent per year. We canít do too much about that. The clock keeps ticking for all of us. However, we can try to manipulate testosterone levels in any other possible way.

Low fat diet. Low fat consumption causes increase of the SHGB, which means one thing Ė less free testosterone. It is considered that monounsaturated fats play an important role in testosterone levels and bioavailability.

Overtraining can contribute to as much as 40 per cent drop in testosterone levels. That is why itís important to notice early the signs of overtraining and give the body a week or two well-deserved rest.

Not enough sleep. If you are not getting enough sleep the body is not recuperating well, which causes less testosterone and more corticosteroids to be released.

Just to mention corticosteroids like cortisol are in fact catabolic hormones meaning they use up muscle tissue to provide the brain and the heart with energy.

Vitamin C. It suppresses the release of the stress hormone cortisol. Cortisol decreases testosterone levels. So, ultimately less cortisol, more testosterone.

3. Block the testosterone-binding effects of SHBG

** Nettle root as a highly concentrated extract has shown to be effective at binding to SHBG and therefore it permits more free testosterone to circulate the system. It also acts as a 5-alpha reductase inhibitor.

This is the enzyme, responsible for the conversion of testosterone to dihydrotestosterone (DHT), a more potent form of the male sex hormone, which causes prostate enlargement and ultimately cancer.

Methanolic extract of nettle can also cut down the SHBG levels, which is another form of elevating the free testosterone in the blood stream.

** Pygeum (prunus africana) is another herb, known to block the testosterone-binding effects of SHBG. Nettle root and pygeum extracts also benefit the prostate gland as a preventive treatment for benign prostatic hyperplasia (BPH) both by blocking the 5-alpha reductase action.

** Avena Sativa is an extract from the straw of oats. It has somewhat different properties. It works by freeing bound testosterone, which increases the free testosterone in circulation.

4. Lowering aromatize levels

** Zinc. The mineral zinc inhibits the aromatase enzyme that converts testosterone into excess estrogen. The recommended dose for inhibiting aromatase is 80mg daily. However, be sure the combined zinc quantity of all the daily supplements you are taking does not go over this benchmark.

** Chrysin is a bioflavonoid that has shown a potential as a natural aromatase inhibitor. Chrysin is poorly absorbed in the system. It is found that when taken along with piperine, chrysin exhibits a lot better absorption.

Supplementation with chrysin and piperine together might bring good results in reducing aromatase levels.

How does this all apply to the sport of natural bodybuilding

Letís assume you are an individual, who exercises regularly and who doesnít consider taking exogenous steroid hormones. In other words you are a natural athlete or enthusiast, who desires to keep his natural testosterone levels in the range, favoring good health and lean muscle mass build up.

Here is what you do:

1. If you are even slightly overweight consider staring immediately a diet and training routine, tailored toward fat loss and lean muscle retention.

2. Consider also dropping the alcohol intake to absolute minimum if you want your efforts in keeping test levels high to give results.

3. Begin mastering some types of self-control or even meditation. These will take care of the excess stress levels.

4. Take medications only if they are absolutely essential for your health and are prescribed by your doctor. Talk to your personal physician to find out if there are any natural remedies to replace your current medications and if he recommends such approach for your health issue.

5. Keep your blood pressure and the serum cholesterol in check.

6. Eat enough good fats in your diet. Good means monounsaturated and omega-3 and 6 polyunsaturated fats.

7. Donít ever overtrain. Sleep enough to promote good recovery. Signs of overtraining are loss of appetite, tiredness and irritability, lack of motivation, impaired mental focus, prolonged recovery periods.

8. Start relying more heavily on basic exercise movements. Train in the low rep range most of the time. 5 Ė 8 reps will ensure that youíre using weights that will eventually stimulate elevated testosterone levels.

9. It will only do you good if you decide to try some or all of these natural supplements: chrysin - piperine blend, nettle root extract, pygeum, avena sativa extract, and tribulus terestris. Try to find them in your local health store. Follow the directions for best results.

10. And you shouldnít even consider training without supplementing your diet with enough vitamin C (at least 1g a day) and zinc (15mg min.). Take vitamin C with your multivitamin formula after breakfast, and post-workout with your protein shake.

Zinc should be present in your multivitamin blend but this is not enough. Take zinc with magnesium in the form of ZMA right before you go to bed on an empty stomach.
__________________
___________________
My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
My training Videos? View 'em Here!

Got a question for me? Ask --> Here!

DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
Reply With Quote
Views 8894 Comments 11
Total Comments 11

Comments

  #2  
Old 12-29-2010
Booz's Avatar
Booz Booz is offline
The UnderBoss
Points: 924,233, Level: 100
Points: 924,233, Level: 100 Points: 924,233, Level: 100 Points: 924,233, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 20%
Activity: 20% Activity: 20% Activity: 20%
 
Join Date: Feb 2007
Location: England!
Posts: 8,820
Rep Power: 347
Booz has a brilliant futureBooz has a brilliant futureBooz has a brilliant futureBooz has a brilliant future
Booz has a brilliant futureBooz has a brilliant futureBooz has a brilliant futureBooz has a brilliant futureBooz has a brilliant futureBooz has a brilliant future
Send a message via MSN to Booz
Default

good read mate
__________________
Narks brotha from anotha motha!


From Fat to Fit Getnarked.net:

For all your Fitness needs
I may be fat, but I dont wanna be skinny.
Reply With Quote
  #3  
Old 12-30-2010
Johan's Avatar
Johan Johan is offline
The UnderBoss
Points: 653,475, Level: 100
Points: 653,475, Level: 100 Points: 653,475, Level: 100 Points: 653,475, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 3%
Activity: 3% Activity: 3% Activity: 3%
 
Join Date: Sep 2008
Posts: 6,310
Rep Power: 257
Johan has a brilliant futureJohan has a brilliant future
Johan has a brilliant futureJohan has a brilliant futureJohan has a brilliant future
Default

Nice article
Reply With Quote
  #4  
Old 12-31-2010
Sol's Avatar
Sol Sol is offline
Team NarkSide
Points: 142,092, Level: 100
Points: 142,092, Level: 100 Points: 142,092, Level: 100 Points: 142,092, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 3%
Activity: 3% Activity: 3% Activity: 3%
 
Join Date: Dec 2008
Posts: 2,002
Rep Power: 51
Sol has a brilliant futureSol has a brilliant futureSol has a brilliant futureSol has a brilliant futureSol has a brilliant futureSol has a brilliant futureSol has a brilliant futureSol has a brilliant futureSol has a brilliant futureSol has a brilliant futureSol has a brilliant futureSol has a brilliant future
Default

Does lots of sex. I see the link between testosterone and the testes. Does regular or irregular sex affect it in any way?
__________________


The TridenT
is principally a website and web forum for Bajans. Not just those born and/or living in Barbados, but those persons who are lovers of all things Barbadiana.The forum caters principally to young professionals, entrepreneurs, persons looking to network and invest, and of course to do a bit of what all Bajans like to do in our spare time. Talk some crap!Visit us: www.the-trident.com
Reply With Quote
  #5  
Old 01-02-2011
Narkissos's Avatar
Narkissos Narkissos is online now
Owner | Administrator
Points: 10,494,117, Level: 100
Points: 10,494,117, Level: 100 Points: 10,494,117, Level: 100 Points: 10,494,117, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 99%
Activity: 99% Activity: 99% Activity: 99%
 
Join Date: Feb 2007
Location: Barbados
Posts: 48,006
Real Name: Corey
Rep Power: 714
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Default

^^nope
__________________
___________________
My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
My training Videos? View 'em Here!

Got a question for me? Ask --> Here!

DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
Reply With Quote
  #6  
Old 01-03-2011
Johan's Avatar
Johan Johan is offline
The UnderBoss
Points: 653,475, Level: 100
Points: 653,475, Level: 100 Points: 653,475, Level: 100 Points: 653,475, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 3%
Activity: 3% Activity: 3% Activity: 3%
 
Join Date: Sep 2008
Posts: 6,310
Rep Power: 257
Johan has a brilliant futureJohan has a brilliant future
Johan has a brilliant futureJohan has a brilliant futureJohan has a brilliant future
Default

In
Tim Ferris new book "The 4 hour body" Tim Ferris new book "The 4 hour body"
he details some experiments he has done to increase both test levels and free test levels. The jist of it is to optimize vitamin A, D, K12 and selenium levels in the body by diet(specifically by including Brazil nuts, cod liver oil, vitamin d supplements and fermented foods like sauerkraut).

Very interesting stuff, he took his test levels from in the 200 range to the 800 range! By doing so!

I highly recommend this book, not only for the chapters about boosting testosterone but also his thoughts about putting on mass quickly, gaining strength and losing fat. Very interesting to read about all his experiments with his own body.

His exact method is this:

Cod liver oil and vitamin rich butter capsules when waking up and before bed(vitamin A).
3 brazil nuts when waking up and before sleep(for selenium, don't go higher)
Enough vitamin D to put you at 55 ng/ml blood levels(around 6000-10000 iu/day for 4 weeks)
A couple of forkfulls of sauerkraut or kimchi with breakfast(vitamin K12)

Gonna give it a whirl and see if I can feel any difference, can't afford to shell out the money for accentually tracking blood levels though
Reply With Quote
  #7  
Old 01-03-2011
Booz's Avatar
Booz Booz is offline
The UnderBoss
Points: 924,233, Level: 100
Points: 924,233, Level: 100 Points: 924,233, Level: 100 Points: 924,233, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 20%
Activity: 20% Activity: 20% Activity: 20%
 
Join Date: Feb 2007
Location: England!
Posts: 8,820
Rep Power: 347
Booz has a brilliant futureBooz has a brilliant futureBooz has a brilliant futureBooz has a brilliant future
Booz has a brilliant futureBooz has a brilliant futureBooz has a brilliant futureBooz has a brilliant futureBooz has a brilliant futureBooz has a brilliant future
Send a message via MSN to Booz
Default

Quote:
Originally Posted by Johan View Post
In Tim Ferris new book "The 4 hour body" he details some experiments he has done to increase both test levels and free test levels. The jist of it is to optimize vitamin A, D, K12 and selenium levels in the body by diet(specifically by including Brazil nuts, cod liver oil, vitamin d supplements and fermented foods like sauerkraut).

Very interesting stuff, he took his test levels from in the 200 range to the 800 range! By doing so!

I highly recommend this book, not only for the chapters about boosting testosterone but also his thoughts about putting on mass quickly, gaining strength and losing fat. Very interesting to read about all his experiments with his own body.

His exact method is this:

Cod liver oil and vitamin rich butter capsules when waking up and before bed(vitamin A).
3 brazil nuts when waking up and before sleep(for selenium, don't go higher)
Enough vitamin D to put you at 55 ng/ml blood levels(around 6000-10000 iu/day for 4 weeks)
A couple of forkfulls of sauerkraut or kimchi with breakfast(vitamin K12)

Gonna give it a whirl and see if I can feel any difference, can't afford to shell out the money for accentually tracking blood levels though

this sounds interesting if it really works mate,
i need help with mine so let me know how it goes
dunno bout the sauerkraut tho.....................
__________________
Narks brotha from anotha motha!


From Fat to Fit Getnarked.net:

For all your Fitness needs
I may be fat, but I dont wanna be skinny.
Reply With Quote
  #8  
Old 01-04-2011
Johan's Avatar
Johan Johan is offline
The UnderBoss
Points: 653,475, Level: 100
Points: 653,475, Level: 100 Points: 653,475, Level: 100 Points: 653,475, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 3%
Activity: 3% Activity: 3% Activity: 3%
 
Join Date: Sep 2008
Posts: 6,310
Rep Power: 257
Johan has a brilliant futureJohan has a brilliant future
Johan has a brilliant futureJohan has a brilliant futureJohan has a brilliant future
Default

I'll let you know how it turns out mate.
Reply With Quote
  #9  
Old 01-04-2011
Johan's Avatar
Johan Johan is offline
The UnderBoss
Points: 653,475, Level: 100
Points: 653,475, Level: 100 Points: 653,475, Level: 100 Points: 653,475, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 3%
Activity: 3% Activity: 3% Activity: 3%
 
Join Date: Sep 2008
Posts: 6,310
Rep Power: 257
Johan has a brilliant futureJohan has a brilliant future
Johan has a brilliant futureJohan has a brilliant futureJohan has a brilliant future
Default

I hope it works because I strongly suspect my T levels are in the lower range as well. Sux.
Reply With Quote
  #10  
Old 01-12-2011
Narkissos's Avatar
Narkissos Narkissos is online now
Owner | Administrator
Points: 10,494,117, Level: 100
Points: 10,494,117, Level: 100 Points: 10,494,117, Level: 100 Points: 10,494,117, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 99%
Activity: 99% Activity: 99% Activity: 99%
 
Join Date: Feb 2007
Location: Barbados
Posts: 48,006
Real Name: Corey
Rep Power: 714
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Default

Sounds like fun.

No need to track blood work though.

Record erections instead.
__________________
___________________
My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
My training Videos? View 'em Here!

Got a question for me? Ask --> Here!

DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
Reply With Quote
Reply

Bookmarks

Tags
shbg, supplements, testosterone, zinc


Currently Active Users Viewing This Article: 1 (0 members and 1 guests)
 
Article Tools Search this Article
Search this Article:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -4. The time now is 09:59 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2020, Jelsoft Enterprises Ltd.
Copyright ©2007 - 2012, Apollo Fitness Barbados