With all of my emails going out about my new Magic Menopause program and women’s haywire hormones…it occurred to me that I have been neglecting the MEN in my community…
I wouldn’t have even realized it (sorry, I’m so busy getting ready for my program)…
…except several of you wise-guys out there have taken my Menopause Quiz…
LOL, yes very funny…but let me just tell you that you all flunked!!!
You did make me laugh, though…which is always greatly appreciated.
So for all of you wonderful men out there…this one is for YOU! (and gals, pass this along to the MEN in your life!)
So is there a male menopause? Yes there is…it is actually called andropause…and…
…let’s just say that men definitely can start to feel the effects of age and lifestyle just like women.
The biggest problem most men suffer from as they age is what I call “used to” syndrome…
- Can’t keep up with the younger guys at the office like he “used to”
- Doesn’t hit the golf ball as far as he “used to”
- “Used to” enjoy time with family in the evening but now he just lies on the couch until he crawls into the bed
- Doesn’t have the energy for all the things he “used to” do
- Isn’t interested in sex like he “used to” be or…
- Can’t get it up like he “used to” be able to
The cause behind “used to” syndrome is almost always low testosterone.
The current testing range for testosterone is very outdated, so even though your doctor may discover that your testosterone levels are “normal” you still may have all the symptoms of low testosterone…
- Low pain threshold
- Brain fog
- Low libido
- Loss of muscle
- Feeling like you lost your edge
Testosterone naturally decreases after age 30 but there are some things men can do to keep testosterone levels optimized as they age.
First and foremost you want to stay away from…
- Alcohol and caffeine
- Soy which is a powerful estrogen
- Sugar and artificial sweeteners
- BPA and pthlates found in many plastics can mimic estrogen and work against your testosterone
- Pesticides which can cause a plunge in testosterone
Next you want to start or increase…
- High Intensity Interval Training
- Strength training
- Consuming plenty of zinc. Zinc helps with fertility, immunity, prevention of hair loss, hormone balance, insulin sensitivity and dopamine production which helps with mood, drive and interest.
- Optimizing vitamin D levels to a serum blood level between 50-80 ng/ml of Vitamin D 25(OH)
- Lowering blood sugar. A blood test measuring this is HgbA1c, ideal level is < 5.3 %
- Eating healthy fats like those found in avocados, nuts, coconuts and seafood
- Increasing your intake of branch chain amino acids which are found in protein
- Last but not least… Keep taking Mighty Maca! Men who are only taking 1 serving a day can safely bump it up to 2 to 3 servings per day.
Jason is just one of my many Mighty Maca fans!
Creator of Mighty Maca
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Very funny blog
Clearly for women, eating 1-2 servings of soy daily decreases breast cancer risk and in women with breast cancer, decreases mortality rates if they eat more soy. It does this by decreasing estrogen activity, as soy acts on the breast and prostate more like tamoxifen than it does estrogen. And the benefit has been shown from eating mostly GMO soy; I only recommend something better, non GMO soy.
Eating soy also improves bloods sugar and cholesterol profiles, bone density, menopause symptoms, increases satiety and weight loss, and it is a great source of dietary fiber,protein, calcium, folates, and other B vitamins. See references below.
I have been to two debates on soy, one at IFM and the other at the American College of Nutrition. In each debate, the anti soy speaker was destroyed by the pro soy speaker—in the end they had to apologize to the audience for being wrong. I am very interested to see if you have new evidence that I should consider. I look forward to seeing the research you have on this topic.
My bottom line recommendations is a little different from Anna’s but it is totally ok for us not to agree on everything. I recommend that people enjoy 1-2 servings of non-GMO soy daily, especially as that was the amount that reduced the risk of breast cancer in women.
PS: Here are a few of my references on this topic.
- Shu et al. Soy Food Intake and Breast Cancer Survival. JAMA 2009;302:2437.
- Wu et al. Soy intake in adolescents decreases breast cancer risk later in life. AJCN 2009;89:1145.
- Baird DD, et al. Dietary intervention study to assess estrogenicity of dietary soy among postmenopausal women. J Clin Endocrinol Metab 1995;80:1685-90.
- Baum JA, et al. Long-term intake of soy protein improves blood lipid profiles and increases mononuclear cell LDL receptor messenger RNA in hypercholesterolemic, postmenopausal women. Am J Clin Nutr 1998;68:545-51.
- Bhathena SJ, et al. Beneficial role of dietary phytoestrogens in obesity and diabetes. Am J Clin Nutr 2002;76:1191-1201.
- Erdman JW, for the AHA Nutrition Committee. Soy Protein and Cardiovascular Disease. Circulation 2000;102:2555-59.
- Messina M, et al. Provisional recommended soy protein and isoflavones intakes for health adults. Nutr Today 2003;38:100-9.
- Murkies AL, et al. Dietary flour supplementation decreases post-menopausal hot flushes: Effect of soy and wheat. Maturitas 1995;21:189-95.
- Potter SM. Soy protein and cardiovascular disease: The impact of bioactive components in soy. Nutrition Reviews 1998;56:231-35.
- Young VR. Soy protein in relation to human protein and amino acid nutrition. J Am Diet Assoc. 1991;91:828-35.
- Welty FK, Soy nuts decrease menopause symptoms. J Women’s Health 2007;16(3):361-9. Murkies et al. Maturitas 1995;21:189-95.
- Setchell KD, Soy protein improves bone density. Am J Clin Nutr 2003;72:593S-609S. Zhang X, Arch Intern Med
Steven – You are so correct! Thank you!
I should have specified more to “reduce amount” versus “avoid” those things all together. I missed that!
I agree, fermented non GMO soy is fine for men and women although probably not more than a few times per week.