The Master Hormones: Estrogen & Testosterone

No matter your age, race, life choices etc. the master hormones for both men and women are paramount for a healthy life. For both men and women as we age, we begin to slow down production of these critical hormones. At all ages in adulthood you should be cognizant of your master hormone levels, as they influence so many health outcomes you would be doing yourself a disservice if you didn’t.

I found this article that address both sexes

From the article:  “During a woman’s transition into menopause, a period often referred to as perimenopause, her progesterone, testosterone and estrogen levels begin declining. According to Cleveland Clinic, this raises a woman’s risk for CAD because estrogen increases good cholesterol (HDL), decreases bad cholesterol (LDL), relaxes blood vessels and absorbs free radicals in the blood that can potentially damage blood vessels.

As a man enters his 40’s, he begins experiencing andropause, an age-related decrease in testosterone. According to the Mayo Clinic, a man usually has a one percent drop in testosterone every year after age 40. Research published in Nature linked low testosterone levels with CAD risks such as obesity, insulin resistance, type 2 diabetes and metabolic syndrome, as well as an overall risk for cardiovascular disease.”

Now you may not be in your “40’s”, you may be 24, 32, 67, 78 it really doesn’t matter. What is important is that you understand your hormone levels in comparison to health averages. As an example, in my late 30’s early 40’s I felt like crap. I had my testosterone tested and I was 200 points below “normal”.

I increased my weight training and increased my testosterone via medication and now feel great and within the health range. For both men and women, medication is an avenue should you chose it but there are plenty of food choices you can make to help improve your hormone levels. (which the article above includes).

The next time you go to your doctor ask them to test your hormone levels. Having a base line number for yourself allows you to monitor where you land in comparison to averages. Moreover, the more in balance your master hormone is the better outcomes you have with mental and physical health. You’re doing great ! One day at a time….

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Seasonal blues? Here are 3 foods you can eat to help your mood.

It’s winter in the west and if you have anxiety like me, the bleak weather of the winter can really make a bad mood worse. Most of us soldier through and do the best we can. That said there are things you can do during the doldrums of winter to improve your mood. As someone once said, “you are what you eat”, thankfully that isn’t true because god knows what I would have morphed into after all these years.

I found an article here that provides the 3 foods.

From the article:   Berries

Be it strawberries, blueberries or raspberries, the berry family helps a great deal when it comes to fighting stress and exhaustion. The berries are believed to prevent the release of cortisol — a stress hormone — thereby combating stress.

Dark chocolate

You know the feeling when on your lowest days, you get this strange urge to bite into a chocolate? It is because studies have shown that chocolates — especially the dark kind — have a high polyphenol content. Polyphenols are a type of antioxidants that can help you get through some tough feelings. Grab a bar with the highest cocoa content.


Did you know that the carbohydrates from natural sugars and potassium in bananas can help fuel your brain and make you feel less mentally exhausted? Bananas are rich in magnesium as well, which can help with anxiety and make you sleep well. This winter have more bananas than you usually do, especially if you feel the blues.

Berries are remarkable, if you can work them into your diet you will benefit greatly. As I discussed in this blog post Cortisol is a huge culprit in many health issues. Anything you can do to combat it is a positive.

Of course, berries are not in season in the west right now due to the weather. You’re likely going to have to pay more to get them now, still berries are not cost prohibitive but do be mindful of cost. Blueberries are always a good value and usually run cheaper then say strawberries or raspberries.

Consider adding these foods to your diet. Balance is paramount when putting things into your body. Will it help? I don’t know for sure but the three listed, in moderation are very good sources of macro nutrients and vitamins.

If the secondary effect is less anxiety that’s a win win !