Top 6 Foods to Balance Your Hormones

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Top 6 Foods to Balance Your Hormones - Thomas DeLauer



Men: Keto & Testosterone/Cholesterol - Study

The study, published in the Journal of the International Society of Sports Nutrition, looked at very low carbohydrate ketogenic diets (VLCKD) relative to a traditional high carbohydrate diet in 26 men

26 men volunteered to participate in the study and were divided into two groups

- VLCKD (5 % CHO, 75 % Fat, 20 % Pro)

- Traditional western diet (55 % CHO, 25 % fat, 20 % pro) – study lasted 11 weeks

Total cholesterol increased slightly in the VLCKD group, while it decreased in the traditional western group

However, this rise was driven by an increase in HDL in the VLCKD group (6.69 mg/dl) compared to the western (-1.6 mg/dl) with no changes in LDL

Total testosterone increased significantly in the VLCKD diet (118 ng/dl) as compared to the western (-36 ng/dl) while insulin increased significantly in the western group (3.7 uIu/ml) compared to the VLCKD (.1 uIu/ml)

Concluded that a VLCKD is safe and increases testosterone levels while also increasing insulin sensitivity

Even though the total cholesterol increased in the VLCKD group, their HDL (healthy cholesterol) drove this response

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4271636/

Women: Estrogen - Study - Nutrition & Metabolism

11 overweight women with a clinical diagnosis of PCOS were recruited for the study - they were instructed to limit their carb intake to 20 grams or less per day for 6 months

In the 5 women who completed the study, there were significant reductions from baseline to 24 weeks in body weight (-12%), percent free testosterone (-22%), LH/FSH ratio (-36%), and fasting insulin (-54%)

In addition, the reduction in LH/FSH ratio may be a sign of endocrine re-normalization resulting from the keto intervention - due to an improvement in insulin sensitivity

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1334192/

Foods to Enhance Libido

Maca

Maca (nature’s viagra) is an endocrine adaptogen, meaning that it does not contain any hormones, but rather it contains the nutrients necessary to support normal hormone production and reduce stress

Maca’s libido enhancing effect is believed to be caused by its long chain fatty acids called, macaenes and macamides

A systematic review of Maca’s effect on libido that included research across 17 different databases found evidence for the effectiveness of maca in the improvement of function

One in particular, published in Andrologia, found that 40% of men who took maca plant supplements for three months experienced a stronger drive, as well as improved sperm formation and movement

Fenugreek seed extract contains a compound called “fenuside,” which is a type of glucoside - glucosides are known to fuel androgens (aka male hormones)

https://www.ncbi.nlm.nih.gov/pubmed/25914334

Ghee

Ghee (65% saturated fat), a type of clarified butter, which is a fancy term for pure butterfat - while it has similar properties to regular butter, ghee is like an upgraded version with a richer taste, higher smoke point, deeper color, and more nutrients

Ghee is a rich source of the essential fat soluble vitamins: A, D, E, and K

Beets

Beetroot is loaded with nitrates, which act as a vasodilator and lowers blood pressure - also contain betalains, which are anti-inflammatory

Dietary nitrate is rapidly absorbed from the stomach and small intestine - about 25% of ingested nitrate enters the enterosalivary circulation, where it’s reduced to nitrite by bacterial nitrate reductases on the surface of the tongue

Blood Flow

Higher blood pressure damages the lining of blood vessels and causes arteries to harden and narrow (atherosclerosis), limiting blood flow - this means less blood is able to flow

For some men, the decreased blood flow makes results in erectile dysfunction

Foods High in Zinc for Men

Pumpkin Seeds (Zinc)

Low levels of zinc are associated with lower levels of testosterone as low zinc leads to an increase in estrogen receptors and a decrease in androgen receptors

Foods High in Soy for Women

Soy (Edamame)
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