Rule #5 Avoid Soy, it Lowers Testosterone and Raises Estrogen
Verdict: Soy has the potential to negatively impact the hormone panel of healthy males.
This OCD practice came about from the theory that soy is devil for the natural trainee as it lower testosterone levels and increases estrogen levels. These followers believe that consumption of soy, even the smallest quantities can trigger these undesirable side effects which can delay muscle growth and recovery, cause mood swings, and affect libido. This audience believes the only way to avoid these side effects to completely avoid. Let's examine the research:
35 middle aged overweight men performed either a 12 week resistance training program without a soy protein supplement, with a soy protein supplement, or did not weight train and participated in a lifestyle education class. Those who consumed a soy protein supplement experienced the largest increases in lean body mass and strength as well as the largest decrease in fat mass. Both resistance training groups experienced no significant bodyweight changes but did see a decrease in waist circumference. [26]
A meta-analysis of 15 placebo-controlled treatment groups and 32 reports involving 36 treatment groups found that soy protein or isoflavone intake did not significantly affect testosterone, sex hormone-binding globulin (SHBG), free testosterone, or free androgen index (FAI) in males. [27]
An analysis of Medline literature and cross-reference of published data found that soybean isoflavone intake, even at a level higher than the typical Asian male, does not significantly affect total or free testosterone levels. [28]
42 male and female subjects over 50 years of age consumed either 25g of soy protein, 25g of animal protein, or 50mg isoflavones. In females, isoflavones did not affect any hormones measured, but the soy protein increased estrone and lowered dehydroepiandrosterone (DHEA) levels when soy protein was consumed compared to animal protein. In males, isoflavone intake decreased DHEA whereas soy protein intake increased DHEA compared to animal protein intake. [29]
When 10 resistance-trained males consumed 20 grams of whey protein isolate, soy protein isolate, or a maltodextrin placebo in the morning prior to weight training (6x10 squats at 80% of 1RM) for 14 days, the individuals who consumed soy protein isolate experienced decreased serum testosterone but did not experience a change in SHBG or estradiol levels compared to the whey protein and placebo groups. [30]
35 males consumed milk protein isolate, low-isoflavone soy protein isolate, or high-isoflavone soy protein intake; soy protein intake, regardless of the isoflavone quantity decreased dihydrotestosterone (DHT) and DHT/testosterone by 9-15%. [31]
12 males between the ages of 25 and 47 consumed 56 grams of soy protein powder for 28 consecutive days; serum testosterone decreased by 19% and serum luteinizing hormone levels decreased, but both returned to their original baseline values two weeks after subjects stopped consuming soy protein powder. [32]
Bottom Line: Although soy protein is a cost-effective source of high quality protein that can invoke positive body composition changes, it appears that supplementing with soy protein negatively affects the hormone panels of otherwise healthy males. Therefore, the average muscle head should minimize or completely avoid soy protein powder, but not be too concerned if they consume trace soy from other products. However, if one consumes only minimally or unprocessed foods it should be easy to minimize or eliminate overall soy consumption.
Rule #6 - You Need 8 Hours of Sleep to Optimize Hormones
More rest is best when it comes to improving testosterone levels, decreasing stress and making gains.[/caption]
Verdict: Sleep deprivation can negatively impact testosterone levels.
This OCD practice came about from the theory that there's a universal sleep requirement, 8 hours, regardless of age, gender, bodyweight, training history, etc. Followers of this ritual believe that if you sleep any less, then your gains will be compromised due to decreased testosterone levels, decreased muscle protein synthesis and fatigue.
This audience also typically believes more is better; 8 hours is their recommended minimum but if you can sleep 10 hours that's even better because it just means you're creating an even greater anabolic environment for yourself. Let's examine the research:
A study analyzing 21,268 twins greater than 18 years of age found that women and men who sleep less than 7 hours had a 21% and 26% higher risk of mortality; those sleeping longer than 8 hours had a 24% and 17% higher risk of mortality. This study also found that the risk of mortality increased by 31% and 39% for men and women who regularly use hypnotics and tranquilizers to fall asleep.
A cross-sectional study of 810 individuals between the ages of 18 and 65 found that those who get less than 6 hours of sleep per night are most likely to have metabolic syndrome, followed by those who sleep more than 9 hours. Those who slept 7 to 8 hours per night had the lowest instances of metabolic syndrome. [34]
An analysis of the sleep habits of 1,842 Mediterranean subjects found that men slept more than 8 hours per night had higher risk of all-cause mortality and cardiovascular mortality. The women analyzed in this study did not experience the same increases in mortality rates but researchers found that those who slept 6 to 8 hours per night had the lowest risk of these mortalities. [34]
One study on 6,413 people 30 to 65 years old found that those living in the subarctic (long and cold winters with short an cool or mild summers) require 8 to 9 hours of sleep to maintain optimal health. Those who slept less than 6 hours per night experience an 80% higher risk of having a BMI greater than 25. Males had doubled risk of having a waist circumference greater than 40.16 inches. [35] This study suggests that sleep needs may be influenced by geographic location.
A survey of 1.1 million males and females between the ages of 30 and 102 found that those who slept 7 hours per night lived the longest; those who slept more than 8 hours or 3.5 to 4.5 hours had a 15% higher risk of mortality. Furthermore this study also confirms that regular prescription pill use significantly increases mortality. [36]
Lack of sleep, poor sleep efficiency, and few rapid-eye movement (REM) sleep episodes can decrease the amount of circulating androgens, such as testosterone, in healthy men. Testosterone rises during sleep phases, peaks during REM sessions, and decreases when an individual wakes up. [37]
A study of 1,312 mean aged 65 or older found that total testosterone was not influenced by age or duration of sleep. Instead, this study found a correlation between lower testosterone levels and poor sleep efficiency (frequently waking up and little time in slow-wave sleep). This study also found that being overweight significantly influences the probability of having poor sleep efficiency. [38]
Bottom Line: The average muscle head should aim for 7 to 9 hours of sleep per night. If you cannot obtain all this sleep in one session consider incorporating a nap if your schedule allows it. Minimize your use of artificial sleep aids, maintain a healthy weight, and practice healthy sleep hygiene so that your sleep efficiency remains high. Overall, sleep deprivation seems to negatively impact test levels and quality of life more so than oversleeping.
|