By David Freeze
Testosterone and Doing the Double
As most men age, their testosterone levels go down. Some of the effects of low testosterone include the expected decreased libido, increased abdominal fat, weight gain, weakened bone density, reduced muscle mass, less strength and lower energy levels. Women require testosterone too and can experience the very same symptoms.
Testosterone levels are checked with a simple blood test, but it must be done twice, two weeks apart. Testosterone is a buzzword heard on the Frank Thomas and Doug Flutie and other health commercials asking men to buy their product endlessly. It may be just me, but they make their products sound like they have testosterone in it and anyone who uses the product will be instantly healed, wiping out all the issues listed in my first paragraph. They offer the first bottle of pills for free if you sign up to get another bottle each month endlessly.
The truth is that testosterone is only available legally by prescription. There are some side effects that need to be considered before starting the regimen. Talk with your doctor or primary health care provider to see if it works for you.
Many people with low testosterone decide to try to raise their level naturally, which is the same thing that Thomas and Flutie are pushing but they don’t say it that way. There are many factors when trying to take the natural route, including diet and lifestyle changes that include common and not so commonly known methods.
Regular exercise and good sleep are two key factors. Weight-lifting for large muscle groups releases testosterone, and so does high intensity interval training that includes running, Yet too much endurance training for marathons can actually lower testosterone.
Getting adequate sleep is important. We know that when men are sleep-deprived, this can make a big difference in their testosterone production. We particularly see problems in people who have shift work, where they work at night and their circadian rhythm gets all flipped around. Typically, testosterone peaks at about 4:00 a.m. along with cortisol. So that’s all tied to your body’s rhythms. And the amount of testosterone you have varies minute-to-minute and hour-to-hour. And day to day, thus the reason for the two-week follow-up on testing.
Nutritional sources that help testosterone production are fatty fish for vitamin D, shellfish for zinc, and dark leafy greens for magnesium. Supplements work here too. Whole eggs and natural raw honey, dark chocolate also make the list. Prioritizing whole, unprocessed foods is an important way to help with production also.
Fenugreek seed extracts have been highlighted in research reviews for their potential to significantly increase testosterone levels over several weeks of supplementation. Also important is to avoid highly processed foods and those high in refined sugars and some breads. Fenugreek is an active ingredient in products purchased to help increase testosterone production.
I find this all fascinating and am currently using a GNC product called ‘N Test 600’ and modifying my diet to support the effort. For more information, ask your medical professional for advice if you are experiencing any of the symptoms and remember that a simple blood test is available.
“Doing the Double” used to be a fad with dedicated runners, and some still look to challenge themselves by running two races on the same day. A morning/late afternoon or evening combination is optimal. One chance for the double exists in Rowan County annually, and it all happens next weekend on Saturday, October 17th.
First up is the Race to the River 5K in Spencer at 9am. The course is rolling for a mile, then a fast 2.1 mile downhill to the Yadkin River. The Town of Spencer hosts the race, and the fun run and awards will take place near the stage beside the town offices.
The second race, the Rotary Fall Crawl, is set for a 4:30pm fun run and 5pm 5K at the Landis Ridge Business Park on Old Beatty Ford Road. There will be no traffic issues in the park. Awards will be presented inside the park, and the fun run will happen near the 5K finish line.
Look for more information on both of these races and other upcoming events at www.salisburyrowanrunners.org
