Oestrogen / Testosterone Protocol

Many men have problems with low levels of testosterone or put another way higher levels of oestrogen.  In this article I outline some methods that you can use to naturally increase your Testosterone levels.  As ever you should always consult with your Doctor before you try any of these methods.

When I consult with clients one of the first things I do is to take skin fold measurements from 13 sites on the body.  I’ve learnt this information from Charles Poliquins Bio-Signature method.  Taking readings from 13 different sites this enables me to identify imbalances and gain more insight into what is happening with a client on an individual biochemical basis. 

The theory of biosignature is that individuals will store fat preferentially in different areas of the body according to hormonal imbalances.  Through trial and error applying this information in my own practice I’ve found that a number of the sites are very accurate some of the sites I tend to dismiss.

A high skinfold on the tricep (above 5mm), chest (3mm or above) thigh (above 10mm) and hamstring site (above 10mm) MAY indicate an oestrogen imbalance and a lower than optimal production in testosterone.

Taking readings from 13 different sites this enables me to identify imbalances and gain more insight into what is happening with a client on an individual biochemical basis.

If a client is showing High Oestrogen and Low Testosterone here are some of my recommendations.
 
DIET

•    AVOID – Beer, bovine dairy and wheat are high in oestrogen enhancing compounds as is soya.

•    AVOID -  non organic meats, dairy and tap water

•    AVOID – bread, pasta, biscuits, cakes, anything containing wheat flour

•    AVOID – Excess alcohol, excess sugar, excess omega 6 (vegetable oil)

DIET

INCREASE – zinc rich foods, pumpkin seeds, Oysters, ginger root, lamb chops, split peas, brazil nuts, soy lecithin, black pepper, paprika, mustard, chilli powder, thyme, cinnamon, sardines, almonds, walnuts, rye, oats, tuna, anchovies, and haddock

FIBER RICH FOODS – linseeds, whole oats, fibrous vegetables, fiber supplements apple fibre, pysillium husk

DETOXIFICATION SUPPORTING FOODS – see list in detox guide, all crucerifous vegetables, broccoli, cauliflower, brussels sprouts, kale, cabbage,

OTHER BENEFICIAL FOODS

Curcumin (turmeric) and other spices

B complex foods and supplements

Vitamin C foods and supplements

All flavanoids particularly citrus and grape; fresh juice with a whole lemon, a big slice of ginger and a kiwi fruit

Green tea; drink 5 cups a day, consider green tea extract supplement

Mixed Vitamin E rich foods; increase organic raw nuts and seeds, 1 handful of nuts per day suggested

LIFESTYLE

Sleep 8-10 hours and nap in the afternoons for 30 mins whenever possible. Take magnesium and a ZMA formula before each sleep.

Take time to distress, avoid dietary stressors; excess caffeine, excess sugar, allergens, anti-nutrients

Stress increases cortisol which competes with testosterone

Try to practice meditation, stretching or yoga to assist mental relaxation

Get regular de-stressing habits into your week, massage, massage, and more massage, oh and film – things you enjoy…..

INFLAMMATION

Eat an anti-inflammatory diet; this is close to the Mediterranean diet

Take anti-inflammatory herbs (rosemary, oregano etc), spices (all) and supplements such as fish oil
 
SUPPLEMENTATION

Regularly consume; a multi vitamin, fish oils, antioxidants (switch types) ZMA

Cycle testosterone supporting herbal formulas, change these each 2 weeks (ideal) or month

Compounds such as DIM and Indole 3 carbinol will assist these detoxification pathways and may have a direct estrogen moderating effect. These occur in high amounts in crucerifous vegetables; watercress is the best of these.

Calcium D glucarate, Calcium D-glucarate is a botanical extract found in grapefruit, apples, oranges, broccoli and Brussels sprouts. Scientists are discovering that it appears to protect against cancer and other diseases via a different mechanism than antioxidants such as vitamin C, carotenoids, and folic acid. These vitamin antioxidants work by neutralizing toxic free radical damage in the body and detoxifying excess estrogen


Author

Matt Lovell – Elite Sports Nutritionist

Matt Lovell - Elite Sports Nutritionist

Matt Lovell is an Elite Sports Nutritionist. He has worked with the England Rugby Team since 2002 and also currently works with 4 premiership teams and UK Athletics team as they prepare for the Olympic Games in London in 2012..  His primary website www.SportsNutritionVlog.com is  chock full of useful Sports Nutrition information and if you leave a question Matt’s really good at getting back to you.

Matt has written a comprehensive guide on Preparing for a Big Event, the popular Fat Loss Program Four Week Fat Loss and Regenerate a Muscle Building Nutrition program.

 


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