Aromatase is an enzyme that is responsible for biosynthesis of estrogens from androgens; subsequently, aromatase inhibitors suppress the biosynthesis of androgens into estrogens.
Helping your body's androgens ( Testosterone ) to maintain ( maintenance ) their natural levels.
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Also, cruciferous plants are good sources of vitamins and minerals that appear to positively affect testosterone levels; for instance, Vitamin K and A and zinc.
> Nutrients: Vitamin A deficiency may lead to sub-optimal plasma testosterone levels. The secosteroid vitamin D in levels of 4001000 IU/d (1025 µg/d) raises testosterone levels. Zinc deficiency lowers testosterone levels but over-supplementation has no effect on serum testosterone. [2]
> A third area of increasing research interest involves the metabolism of vitamin D. Broccoli is not a source of this vitamin, but it is an excellent source of vitamin K and also of vitamin A (in one of its precursor forms, beta-carotene). Many individuals have large vitamin D deficiencies that cannot be remedied through diet alone, and these deficiencies require sizable amounts of vitamin D to be provided through dietary supplementation. When large supplemental doses of vitamin D are needed to offset deficiency, ample supplies of vitamin K and vitamin A appear to help keep our vitamin D metabolism in the proper balance.[3]
> The aim of this study was to evaluate the effect of white cabbage and sauerkraut juices of different origin and indole-3-carbinol (I3C) and diindolylmethane (DIM) on expression of CYP19 gene encoding aromatase, the key enzyme of estrogen synthesis. [7]
> indole-3-carbinol and diindolylmethane. These compounds occur as glucosinolate conjugates in cruciferous vegetables and are released when one chews or otherwise macerates the vegetable.
But of course this is nutritional science so there is lots of conflicting and grounding counter research.[9]
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My take away from all of this is that having a varied diet is the most important.
I said 'cruciferous plants' to actively avoid listing a single item as a cure all.
Also, my guess is that our diets have narrowed as we have stopped seasonally cooking for ourselves and buy processed foods with a lot of ingredient overlap likely confusing our bodies which were designed to function on the ingredients found in the varied foods we ate.
Good list of references - you should add boron, shown to lower SHBG, raising free testosterone in the body (much more important than total testosterone). Also estrogen in men isn’t a bad thing. Too low is just as bad as too high. Aromatase is highest in fat cells, so losing weight (fat) will raise testosterone levels by reducing its conversion to estradiol. Also would be good to note that testosterone is highest when you wake up, and may decrease by 30% over the course of the day. Also, Dom D’Agostino said on a podcast (I think it was a Ferris podcast) that the fastest way to raise your testosterone levels is to get a new girlfriend. Shows the power of the brain in its production.
> the fastest way to raise your testosterone levels is to get a new girlfriend.
I hope this is less bleak than it reads.
If you are already in a healthy and happy relationship is hope you’d stay rather than seek a ‘new’ relationship solely to manipulate your T levels.
If you are instead implying that a single person should ‘get a new’ relationship I would hope you would get into that relationship for other reasons than to manipulate your T levels.
Unless I suppose you lead with that and both people are into it?
I want to note that ‘girlfriend’ is an unnecessary specificity.
Most of the literature simply refers to ‘sexual activity’.
Also, the link between sexual activity and Testosterone is rather varied.
Most of the literature tests on older populations where it is already widely known that age reduces T levels.
Also, there is still debate on which is the cause.
Some say less sex leads to low T levels. Some say low T leads to less sex. Others suggest it is feedback loop.
Either way it seems the results tend to peak and be short lived.
But anyone with an otherwise healthy, functioning, body is guaranteed through exercise and a varied healthy diet to set up their body for optimal Testosterone maintenance.
I think it was a tongue in cheek comment about how a man’s brain has a huge influence over their testosterone levels. Men see their testosterone levels drop after being in a relationship for a while, and drop further when they have children. Although, I guess it could be argued that they are likely having less sex in these situations.
Look, I agree with almost everything we’ve both said in this discussion. I even created a website that shows my agreement (http://max-testosterone.com - not designed to make money, rather to market the domain name which is for sale). I think I just didn’t like the phrase “testosterone maintenance”, implying it’s something that’s broken that can be fixed. For most men, low testosterone can’t be dramatically improved (double or triple) by simply improving their diet.
Helping your body's androgens ( Testosterone ) to maintain ( maintenance ) their natural levels.
-
Also, cruciferous plants are good sources of vitamins and minerals that appear to positively affect testosterone levels; for instance, Vitamin K and A and zinc.
-
[1] https://en.wikipedia.org/wiki/Cruciferous_vegetables
For a list of cruciferous plants.
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[2] https://en.wikipedia.org/wiki/Testosterone#Regulation
> Nutrients: Vitamin A deficiency may lead to sub-optimal plasma testosterone levels. The secosteroid vitamin D in levels of 4001000 IU/d (1025 µg/d) raises testosterone levels. Zinc deficiency lowers testosterone levels but over-supplementation has no effect on serum testosterone. [2]
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[3] http://www.whfoods.com/genpage.php?tname=foodspice&dbid=9
> A third area of increasing research interest involves the metabolism of vitamin D. Broccoli is not a source of this vitamin, but it is an excellent source of vitamin K and also of vitamin A (in one of its precursor forms, beta-carotene). Many individuals have large vitamin D deficiencies that cannot be remedied through diet alone, and these deficiencies require sizable amounts of vitamin D to be provided through dietary supplementation. When large supplemental doses of vitamin D are needed to offset deficiency, ample supplies of vitamin K and vitamin A appear to help keep our vitamin D metabolism in the proper balance.[3]
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[7] https://en.wikipedia.org/wiki/Aromatase
> In particular, aromatase is responsible for the aromatization of androgens into estrogens.[7]
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[5] https://en.wikipedia.org/wiki/Androgen
> Testosterone, the major androgen.
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[6] https://en.wikipedia.org/wiki/Estrogen
> All of the different forms of estrogen are synthesized from androgens, specifically testosterone and androstenedione, by the enzyme aromatase. [6]
> Quantitatively, estrogens circulate at lower levels than androgens in both men and women. [6]
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[7] https://www.ncbi.nlm.nih.gov/pubmed/23090135
> The aim of this study was to evaluate the effect of white cabbage and sauerkraut juices of different origin and indole-3-carbinol (I3C) and diindolylmethane (DIM) on expression of CYP19 gene encoding aromatase, the key enzyme of estrogen synthesis. [7]
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[8] https://www.ncbi.nlm.nih.gov/pubmed/26840393
> indole-3-carbinol and diindolylmethane. These compounds occur as glucosinolate conjugates in cruciferous vegetables and are released when one chews or otherwise macerates the vegetable.
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[9] https://www.ncbi.nlm.nih.gov/pubmed/19524224
But of course this is nutritional science so there is lots of conflicting and grounding counter research.[9]
-
My take away from all of this is that having a varied diet is the most important.
I said 'cruciferous plants' to actively avoid listing a single item as a cure all.
Also, my guess is that our diets have narrowed as we have stopped seasonally cooking for ourselves and buy processed foods with a lot of ingredient overlap likely confusing our bodies which were designed to function on the ingredients found in the varied foods we ate.