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Erectile Dysfunction
The fact that erectile dysfunction is far more prevalent than people want to admit to underscores the importance of discussing the topic, especially within the fitness and bodybuilding world. For some men, the explanation could be flagging testosterone levels, while with others, the use of anabolic steroids can significantly interfere with sexual performance.
Other causes of erectile dysfunction include idiopathic low testosterone levels, alcohol abuse, obesity, smoking, prostate issues, high blood pressure, diabetes, and high cholesterol. Such medical issues are exacerbated by the use of anabolic substances, especially when cycled over an extended period of time. If a man is experiencing the symptoms of erectile dysfunction, a full history and physical should be performed along with lab work to determine the probable cause of the dysfunction. It is also critical for the sufferer to disclose the use of any anabolic agents or over the counter testosterone boosters, since any of those substances can interfere with normal sexual function.
It is important to bear in mind that when exogenous (outside of the body) testosterone is used, the body’s own production of endogenous testosterone ceases. This might be acceptable for the man who is suffering from clinically low serum testosterone, since he is truly unable to manufacture the amount of testosterone necessary for normal male function, but there are men out there with normal testosterone levels who foolishly decide to supplement with exogenous testosterone in an effort to glean the energy and mass boosting benefits which it promises. What often happens is that libido and physiological sexual response take a nosedive.
Other culprits in the loss of sexual function include anabolic substances, T3, diuretics, and estrogen blockers. Yes, that’s right…the substances which bodybuilders often turn to in order to optimize muscle growth will often rob them of the ability to perform sexually or even have any inkling of sexual desire. While some men might not care about such a loss of desire or function, others are devastated. A bodybuilder might have such a “nose to the grindstone” type of attitude with respect to training that he might not address the issue until a frustrated partner decides to bring the issue up and demands that he address it.
So why is testosterone so important anyway? Testosterone is a vital component in the production of erections. Though this is overly simplified, low testosterone essentially often equates with poor erectile response. Another phenomenon which occurs is that low testosterone levels abolish the ability of the body to aromatize some of the testosterone to estrogen, which activates the brain’s sexual arousal centers and also causes a corresponding vasodilation in the male member.
The great irony in all of this is that bodybuilders who look like they are the ideal representation of virility are often sexually debilitated as a result of androgen manipulation. When anabolic agents are taken over the long term, natural testosterone production plummets, the testes atrophy and erectile dysfunction often results.
For bodybuilders and non-athletes alike, the key is to obtain bloodwork from a physician who is experienced in diagnosing endocrine disorders. For non-athletes, serum studies are often more straight forward and reveal either low testosterone, high serum glucose, high cholesterol, or abnormal thyroid function. In contrast, a serum panel for a bodybuilder who has been flirting with anabolics for an extended period of time may have a cold dose of reality after seeing the results. At any rate, it is well worth the effort to ferret out the root cause of erectile issues.
Please read the great articles in the June issue of Sports Nutrition Supplement Guide, which focuses on Men’s Health:
I freely admit that I chuckle to myself whenever I hear people say that they wish they had the discipline to work out on a consistent basis. It’s not that I am insensitive to the rigors of busy schedules, because I spend my days running from place to place, multitasking and barreling through tons of tasks, errands and responsibilities. But I set aside about two hours per day, six days per week, to go to the gym, and I train HARD and HEAVY every time. The main reason why I am so consistent about hitting the gym consistently is that it is a priority, as important as brushing my teeth and showering on a daily basis. As a matter of fact, I look forward to my gym sessions as a way to begin each day, which is why Sunday, my rest day, is a bit rough for me and throws me off my usual daily pattern of waking up and heading straight to the gym.
Perhaps you are one of those people who believes that there isn’t time to work out, and you continue to allow your schedule to annihilate any chance of working out. The thing is, if you actually made working out a MUST instead of something to fit into your schedule as it allowed, you would find a way to get your butt to the gym and follow a plan. I have definitely noticed that people who want to reach certain fitness goals are much more successful in reaching them when they follow a specific regimen which provides guidance and structure. Making promises to yourself like, “I will go to the gym on Mondays, Tuesdays, Thursdays and Fridays from 6 am to 7:30 am”, or “I will drive straight to the gym after work every day” can be a great start to adding discipline and consistency, but you need to follow through and hold yourself accountable.
I am not kidding when I say that you need to put your workouts into your schedule! Enter your workouts on your iPhone or your Google calendar so that you have the time blocked out in your schedule. Don’t allow other things to interfere with the time you have allotted for exercise either, because when you do that, you reinforce the idea that exercise is not that important and can be pushed off. Those of us who are committed to a fitness way of life don’t allow life’s little hiccups to interfere with our gym time. It’s that simple.
As a competitor and fitness professional, I follow a clean meal plan throughout the year, regardless of whether I am training for a competition or just going through an off-season maintenance or growth plan. I am very familiar with the hassle of earmarking an entire Sunday afternoon to prep all my food for the week. For the past few years, it had become such a ritual that I planned my weekend around it, despite the fact that it cut into my time significantly.
Thankfully, there are meal prep services which do all the prep, freeing people from the shackles of the kitchen. Some people complain that such services are expensive, but when the costs of buying pre-measured and prepared food from one of these companies is compared to the costs of buying all the ingredients and spending half a day cooking them, the difference isn’t that significant. Ordering from a meal prep service takes the guesswork out of planning clean, healthy meals, and it is an incredible timesaver!
Check out MAW Nutrition Inc. for a completely clean meal prep service which offers protein, carb and veggie options a la carte so that you can fully customize your meals! This is great if you carb cycle or practice a certain degree of variation within your meal plan. For example, I will alternate between turkey loin and beef loin for one of my meals, and I have two days during the week when I spike my carb intake.
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If you have ever awakened in the middle of the night with the feeling that you are burning up, and find yourself drenched in sweat, you have experienced night sweats. Though night sweats can be aggravated by spicy foods or alcohol, or sleeping in an overheated room, the true culprit in night sweats for the majority of peri-menopausal and menopausal women is fluctuating estrogen levels. Such fluctuations falsely signal the hypothalamus to cool down the body by triggering perspiration and blood vessel dilation. For those of you who have experienced this phenomenon, you know how much it interferes with normal sleep patterns!
What can you do to minimize night sweats? Regular exercise can reduce the severity of symptoms. I have also seen a marked improvement in night sweat symptoms in my patients after they have introduced maca root into their daily regimens. On a personal note, maca has been helpful in reducing the intensity of my night sweats so that I don’t wake up completely drenched in sweat in the middle of the night. If you have severe symptoms, you might want to consider being evaluated for bio-identical hormone replacement therapy. I strongly advocate the use of bio-identical hormones for individuals who suffer from the symptoms of hormonal decline or imbalance.
The battle to eradicate my night sweats has not ended. I had a nice little break from them for about five months, then they crept back into my nightly patterns. To combat this, I decided that my comforter needed to be put in storage until the winter, and I purchased a cotton coverlet set. I also purchased a special mattress protector which is comprised of a cooling material, and though it was a bit pricey (about $100 for a Cal King), it was a godsend for me. Here are a couple of brands which are great:
http://www.amazon.com/Sleep-Better-Iso-Cool-11-ounce-Mattress/dp/B000ZK4QBY?tag=hotflashwebsite-20
http://www.amazon.com/Design-Weave-Outlast-Temperature-Mattress/dp/B003J371E8?tag=hotflashwebsite-20
Another thing I highly recommend is to put a fan in your bedroom. I have a ceiling fan in my bedroom, and I almost always sleep with it on so that I can keep cool air circulating over the bed. Make sure the thermostat in your home is set to a cooler temperature so that you don’t overheat during the night, or open a window to allow a cool night breeze drift into your bedroom.
Hopefully these suggestions will have you sleeping more comfortably this summer!
Soy is so ubiquitous that it has become extremely difficult to avoid this substance completely. I am extremely bothered by the fact that there are so many soy-based products on the market, especially since the majority of them are touted as “health” foods. I am half Japanese and grew up eating soy products, but I consumed the fermented forms, such as soy sauce and miso ( I could never stomach natto, which is another fermented soy product). The fermented forms of soy based foods are safe because the fermentation process destroys the antinutrients which are present in soybeans. In stark contrast, unfermented soy products, including soy milk and tofu, have high concentrations of these antinutrients, including phytates, phytoestrogens, MSG, saponins, trypsin inhibitors, and goitrogens. These substances have multiple deleterious effects on the body, such as impaired absorption of vitamins and minerals, interference with pancreatic and thyroid function, disruption of endocrine function, and damage to the nervous system.
For these reasons, I am strongly opposed to the consumption of soy-based products and eliminate them from patient and client diets whenever possible. If you are vegan, or if you are intolerant of whey or casein, look for other forms of protein, such as pea, quinoa, hemp and amaranth, which cause less inflammation when consumed and have a more benign side effect profile. One popular alternative protein source, Raw Life Protein (http://www.gardenoflife.com/Products-for-Life/Foundational-Nutrition/RAW-Protein.aspx), contains fermented soy, which does not have negative effects on the body, but if you have a soy allergy, you will not be able to consume this product.
I had recently gotten an email from this client, lamenting what she felt was a lack of progress after ten months. Since she has a significant medical issue, I have been extremely cautious with her nutrition and supplements. Thankfully, she has had no issues with weight training, so I have been more aggressive with her lifting regimen. Upon receiving her email, I pulled up her baseline images from last summer, and WOW. I am very impressed by her progress and so proud of her! The images on the left are from mid-June of last year, and the ones on the right are from April of this year.
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