8 Ways to Boost Male Fertility and Improve Sperm Health

Posted June 23, 2023

(BPT) – Written by: Dr. Sina Abhari, Medical Director and board-certified reproductive endocrinology and infertility specialist at CCRM Fertility of Newport Beach

This article is a repost which originally appeared on LI HERALD.COM.

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Key Points

‧ Recent surveys show up to 40% of men are concerned about fertility.

‧ There are many individual things someone can do to improve their fertility health.

‧ Checking with a fertility specialist is recommended if problems are suspected.

With studies reporting a significant decline in sperm counts across the globe, fertility health has been a top-of-mind concern for many men in recent years. In fact, a recent survey of 1,000 men, ages 25-54, found that nearly 40% of men are currently concerned with their fertility health.

While some causes of male fertility are genetic or structural and require help from a fertility doctor, there are lifestyle considerations and changes you can factor into your everyday routine to improve your wellness and optimize reproductive health.

Here are some tips to help improve male fertility:

1. Maintain a healthy weight

Having a higher body mass index (BMI) may have a negative impact on sperm production. Research suggests that if your BMI is on the higher side, you might be at a greater risk of experiencing fertility issues and sometimes pregnancy outcomes are negatively impacted. So, it’s worth keeping an eye on your BMI and taking steps to maintain a healthy weight if you’re planning to start a family. Focus on eating well-balanced meals, exercise three to four days a week, and aim for a BMI between 21 to 26.

2. Eat a nutritious diet

Consume a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fat and include foods high in antioxidants, such as berries, leafy greens, nuts and seeds, which can help protect sperm from damage. Certain vitamins and supplements can also affect sperm health. Taking a multivitamin can provide additional antioxidants such as zinc, selenium and vitamin C — all of which are used by the testes to support sperm production.

3. Avoid tobacco

Smoking tobacco can take a serious toll on your overall health and wellness, and this includes negatively impacting your fertility. A meta-analysis of 20 studies with 5,865 participants found that smoking tobacco reduces sperm count and motility (how the sperm move/swim). If you smoke and are trying to conceive, it is time to kick the habit. Here are some tips from the CDC on how to quit smoking.

4. Consume alcohol in moderation

Excessive alcohol consumption can lower sperm counts, lower testosterone, and can disrupt reproductive hormone balance. So, what amount of alcohol is considered okay? The results from studies are inconsistent and there is no one study that gives direction on how much alcohol you should drink before your fertility is negatively impacted. But generally, fertility specialists recommend consuming less than four to six glasses of wine (or the equivalent) a week.

5. Exercise regularly

Some studies show that getting regular physical activity can increase testosterone levels and better sperm quality. However, excessive exercise may have a negative impact, so strike a balance.

6. Limit heat exposure

Avoid prolonged exposure to high temperatures, such as hot tubs, saunas, or tight-fitting underwear, as they can raise scrotal temperature and affect sperm production.

7. Minimize exposure to toxins

Reduce exposure to environmental toxins and chemicals that can harm sperm, such as pesticides, heavy metals, and certain workplace chemicals. Use protective clothing and follow safety guidelines if you work in a potentially hazardous environment.

8. Get enough sleep

Sleep deprivation has been correlated with a number of health concerns, including male fertility problems. Sufficient rest (aim for seven to eight hours each night) promotes hormonal balance and overall well-being.

If you’re concerned about your fertility, it is best to consult a fertility specialist. They can provide a thorough evaluation and recommend appropriate treatments or interventions based on your specific situation.

Naturally Boost Testosterone – Tips, Lifestyle Changes

5 Ways to Naturally Boost Testosterone

Certain lifestyle changes can help keep it from getting too low.

By Erica Sweeney Published: Feb 12, 2023

This article is a repost which originally appeared on Men’sHealth

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Key Points

‧ Testosterone levels decline as men age.

‧ Maintaining a healthy weight is recommended for optimal testosterone levels.

‧ Resistance training and supplementation will also help maintain higher T levels.

TESTOSTERONE IS RESPONSIBLE for so many important functions, from building muscle to getting (and keeping) erections to bone health and red blood cell production. So, maintaining normal levels of the essential hormone—which vary from person to person—is crucial.

There are several natural ways to give your testosterone a boost and keep it from getting too low. Low is generally under 264 nanograms per deciliter (ng/dL), although most doctors are just as concerned about any symptoms that you have, like low libido, fatigue, irritability, and erectile dysfunction. They typically factor in your labs and your symptoms before prescribing testosterone replacement therapy.

“The goal is general well-being,” says Ahmed El-Zawahry, M.D., a urologist at the University of Toledo Medical Center. “Testosterone treatment is only necessary when a person has symptoms associated with low testosterone.”

Not everyone who has low testosterone experiences symptoms, he adds. The impact varies depending on the individual, their age, size, and how physically fit they are.

Testosterone, which is produced in the testicles, naturally declines as you age, Dr. El-Zawahry says. After your 30s or 40s, you can expect it to drop about 1 percent to 3 percent a year.

Aging is something you can’t control, of course. But, you can control other factors that contribute to low T. There are a few ways to naturally boost your testosterone, or at least help keep your levels from getting too low.

How Can You Boost Testosterone Naturally?

With testosterone, more isn’t always better—and, it’s not in any way linked to manliness. It’s rare for men to have naturally high testosterone, which can cause low sperm counts, high blood pressure, and mood swings.

But, you don’t want it to get too low, either, or you’ll experience a range of symptoms, like always feeling tired or erectile dysfunction. Here are some natural ways to keep your testosterone in balance.

Maintain a Healthy Weight

The weight-low testosterone connection is an “interesting paradox,” says Anthony Hackney, Ph.D., D.Sc., a professor of exercise physiology and nutrition at the University of North Carolina. Low testosterone is linked to being overweight or obese, as well as being underweight.

Hormones in fat cells can inhibit testosterone production by increasing estrogen, which affects the pituitary glands that signal to the testicles how much testosterone to make. On the other hand, “When you’re going negative in your caloric balance, your testosterone is going to drop,” Hackney says.

Maintaining a healthy weight will keep your T levels in their normal range, whatever normal means for you (the “normal” range is a gigantic 264 to 916 mg/dL.

Eat a Balanced Diet

“Having an unhealthy diet with empty calories causes increased body fat,” Dr. El-Zawahry says. “This will cause a vicious cycle of lower testosterone: more fat, less exercise, and then, more fat.”

Eating a balanced diet with plenty of fruits, vegetables, whole grains, and lean protein will keep you healthy overall, including keeping your T levels normal.

There aren’t necessarily any magic foods that will raise your levels, however. Dr. El-Zawahry says omega-3 fatty acids, found in fatty fish like salmon, have been shown to help with testosterone synthesis. There’s also some evidence certain nutrients in eggs, garlic, broccoli, and Brussels sprouts can have a positive influence on testosterone, but it’s not like they’re magic bullets for low T.

Limiting high-sugar and high-fat foods will help keep testosterone in a healthy range, too. These foods have been linked to lower T levels, says Jamin Brahmbhatt, M.D., a urologist at Orlando Health.

Get Plenty of Sleep

Everyone needs at least seven hours of sleep a night, but most people don’t get that much. That can affect many aspects of your health, including testosterone production.

T levels increase while you sleep, peaking around 3 a.m. to 8 a.m., and are tied to your circadian rhythms. So when you stay up too late or don’t stick to a sleep schedule, it disrupts your circadian rhythms and testosterone production.

A small study of healthy young men showed that their T levels dropped by 10 to 15 percent when they only slept for five hours a night.

“Good quality sleep on a regular basis is just really critical,” Hackney says. Strive to get seven or more hours a night by creating a routine of going to bed and getting up at the same times every day.

Increase Resistance Training

Regular exercise is beneficial for your health, and certain workouts can temporarily raise testosterone. Exercise is also a key component in weight management, which can also keep your T balanced.

Research shows that strength exercises can increase testosterone levels. But the boost usually only lasts about an hour before your T levels return to normal, Hackney says.

Lifting heavier weights and performing lots of sets can have a bigger impact on your levels than other protocols, he adds. When you start your resistance training session with large muscle groups, like glutes or chest, and then move to small muscle groups, like triceps and shoulders, you could see the largest testosterone response, according to some research.

While extreme endurance-based exercises have been shown to possibly reduce testosterone, that doesn’t mean you should cut out the cardio. Dr. Brahmbhatt says any exercise is good for your body, which is good for your testosterone.

Cut Back on Drinking (and Other Substance Use)

Generally avoiding smoking, taking drugs, and drinking alcohol will improve your testosterone.

Smokers tend to have lower testosterone levels. Heavy alcohol consumption has been shown to reduce testosterone levels in the blood. It can impair testicular function and interfere with hormone production.

Overuse of other substances, like opioids, cannabis, and amphetamines, also have been shown to interfere with testosterone production and testicular function.

“My advice is to avoid these or not to overdo them as much as possible,” Dr. El-Zawahry says. Usually, when you cut out or cut back on these substances, your T levels will return to normal.

Can Supplements Boost Your Testosterone?

There are tons of supplements out there promising to give your testosterone a boost, but Dr. El-Zawahry says most lack scientific evidence showing that they actually work.

There’s some evidence that zinc and vitamin D3 may help raise T levels minimally, Dr. Brahmbhatt says. But, you usually don’t need a supplement unless you have a vitamin deficiency. (It’s always best to talk to your doctor before taking one, especially when you have existing medical conditions or take medications).

There is also some research on the herb Tongkat Ali and its potential to boost testosterone, although experts say the amount it might raise it won’t change how you feel or how you perform.

Anabolic steroids, which are synthetic testosterone, are sometimes misused to enhance muscle-building or athletic performance. They increase testosterone but come with many side effects, like male breast growth, heart problems, high blood pressure, and testicle shrinking.

What to Do When You Think Your Testosterone Is Low

If you’re noticing symptoms like low sex drive, fatigue, depression, erectile dysfunction, and irritability, and suspect you might have low T, talk to your doctor. They’ll discuss with you reasons for these symptoms and will order blood tests to see if your testosterone is low.

You may be prescribed testosterone replacement therapy, and doctors will recheck your levels and talk to you about symptoms regularly.

“Testosterone therapy is not a fountain of male youth,” Dr. Brahmbhatt says. “There are risks, and therefore it’s important to have this therapy initiated by the right people at the right time at the right doses.”

 

 

End Of Cycle Peaking, Edging Improvement, and Supplementation: Ask The Experts

End Of Cycle Peaking, Edging Improvement, and Supplementation: Ask The Experts

Big Al, of MaleEnhancementCoach.com, answers questions about peaking at the end of a training cycle, improving edging time, and supplements.

If you have questions you’d like answered in an Ask the Experts article, please PM Big Al

Q. You mention “peaking” at the end of a workout cycle being a goal. What exactly does this refer to?

Al: Peaking is the goal for the end of a cycle where you’re performing at maximum effort after several weeks of increases. A good analogy for this is when athletes train for a competition in a manner which ensures they perform their best on the date concerned. In your case, the final week of a cycle is where you wish to peak/plateau. Continued work much beyond this state leads to overtraining.

If you don’t hit a peak by the end of a cycle., it’s a good bet you’ve been UNDERtraining.

Q. I seem to be stuck at 10 minutes max time with edging.

The instructions say to stop three times before the point of no return but I can’t even get past two times. What is it that I can do to solve this problem?

Al: If you have to pause to get the extra time in, you can do so. If you can slow the rate and intensity of stimulation while still adding time per session that would be even better- though more difficult.

The initial goal of this exercise is to get to 20 minutes. At this point, a threshold should be reached where it becomes much easier to control your ejaculations. You should also have gotten more tolerance bu this time- though the correlation between endurance for MANUAL Stop and Starts and sexual activity may not be equal.

Q. What are some supplements you recommend for male enhancement improvement?

Al: For better EQ, L-Arginine is a good one. Yohimbe is excellent as an “herbal Viagra” and even has aphrodisiac-like qualities, but isn’t recommended for those with high blood pressure. Arnica is good to speed healing, while Butcher’s Broom (Ruscogenin) can aid in strengthening venous sufficiency. Vitamins A, E, and Zinc all help to maintain optimal hormonal profiles.

*                *                *

Do you want Al to answer your questions?  Please check out MaleEnhancementCoach.com

Beard Growth: Tips to Speed Up the Process

Can a person speed up beard growth?

Medically reviewed by Amanda Caldwell, MSN, APRN-C — Written by Margaret Etudo on July 11, 2022

This article is a repost which originally appeared on MEDICAL NEWS TODAY

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Our Takeaways:

· There are ways to maximize beard growth through nutrition and other means.

· Low testosterone can adversely affect beard growth.

· Beard growth is dependent mostly on genetics.

Although exercising and eating a nutritious diet may speed up beard growth, the main factors that determine how fully a person’s beard will grow are hormones and genetics.

Males start to grow facial hair during puberty. Many of them will notice that their facial hair first begins to grow on the upper lip.

Other areas people may notice early facial hair growth include the chin or the sides of the face near the ears, which people refer to as “sideburns.”

Facial hair grows differently for everyone. Some individuals may be able to grow a full beard during late stage or even middle stage adolescence. Others may continue to have sparse areas of growth until their late 20s, while some may never experience significant facial hair growth.

This article will explore what factors influence a person’s beard growth and whether it is possible for someone to make their beard grow faster.

What factors affect beard growth?

Genetics and hormones are the main factors that determine how quickly and fully a person’s beard will grow. Their lifestyle and habits may also affect how their beard grows.

Testosterone is a hormone that affects the growth of facial hair, and its levels can vary. Males between 19 and 38 typically have a range of 264 to 916 nanograms per deciliter. This represents the 2.5th to 97.5th percentile for testosterone.

Low testosterone can adversely affect beard growth. For males with low testosterone, taking supplements under a doctor’s supervision may help increase beard growth.

If a person’s testosterone levels fall within typical ranges, taking supplements will most likely not affect their beard growth.

Genetics also affect the way a person’s beard grows. Some genes make them more prone to growing a fuller beard, while others may only ever be able to grow a sparse or patchy beard or other facial hair.

Beard growth tips

The health and well-being of a person affect how their whole body functions, including how their beard grows. Even though it is not possible to alter someone’s genes, lifestyle habits they can adopt may help them achieve a fuller beard.

Exercise

Exercise improves blood flow, which helps stimulate hair follicle growth. Exercises, such as weightlifting and strength training, may also help boost a person’s testosterone levels.

During the day, testosterone levels naturally fluctuate in young males, with a higher level in the morning and a lower level in the afternoon.

Diet

Good nutrition from eating a balanced diet may help in growing a beard and staying healthy.

According to a 2015 study, obesity and low testosterone have a bidirectional relationship, meaning that low testosterone can lead to obesity and obesity can lead to low testosterone.

Nutrients, such as zinc, may also be beneficial for testosterone levels. A nutritious diet will not override genetics, but it may help the existing hair grow healthier and fuller. Some foods that can help include:

· lean protein, such as chicken and salmon
· iron-rich foods, such as liver
· whole grains and other complex carbohydrates
· foods high in zinc, such as nuts and chickpeas
· healthy fats, such as those in avocados, fruits and vegetables, such as those high in B vitamins and vitamins A, C, D, and E

Supplements

Some supplements can contribute toward maintaining a person’s health in a way that is conducive to growing their beard as fully as their genetic makeup will allow.

A person may wish to take a multivitamin containing iron and zinc if their diet does not provide them with sufficient amounts of these nutrients.

However, there are no supplements that will enable a person to grow a beard if they do not have the genes to do so.

Skin care regime

Maintaining a healthy skin care routine, including keeping the beard clean, can positively affect how a person’s beard will grow and look.

Exfoliating the face can help remove dead skin cells and debris from around each hair follicle, allowing the hair to grow through the skin unimpeded. Exfoliating can also reduce ingrown hairs under the beard.

Leave-in conditioners for beards can nourish the hair and keep it moisturized. This helps reduce and prevent beard dandruff and makes the beard look fuller. It is best to perform a patch test to find out which products work best for the beard.

Sleep

As well as being necessary for overall health, sleep can also aid beard growth.

The testosterone levels in males generally increase when they are asleep. A 2015 study found that reducing the amount of daily sleep lowered testosterone levels in healthy young males.

Can you make your beard grow thicker?

Keeping a beard clean and moisturized can help it appear thicker. However, there is no certain routine with scientific backing that can thicken a growing beard.

However, some anecdotal evidence suggests that olive oil and avocado oil could thicken beards.

It is possible that these may work the way leave-in conditioners do by keeping the beard nourished and moisturized.

Summary

Growing a beard depends mostly on a person’s genetics.

However, testosterone plays some role in determining how fast and well someone’s beard will grow.

Making sure to keep testosterone levels within a stable, healthy range by regularly exercising, eating well, getting sufficient, restful sleep, and exfoliating can help a person’s beard grow as thick and full as it is naturally able.

Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.
  • Harmonized reference ranges for circulating testosterone levels in men of four cohort studies in the United States and Europe. (2017).
    https://www.aacc.org/publications/cln/articles/2017/march/harmonized-normal-reference-range-for-testosterone-in-men-established
  • Kar S. K., et al. (2015). Understanding normal development of adolescent sexuality: A bumpy ride.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4477452/
  • Kelly, D. M., et al. (2015). Testosterone and obesity [Abstract].
    https://pubmed.ncbi.nlm.nih.gov/25982085/
  • Leproult R., et al. (2011). Effect of 1 week of sleep restriction on testosterone levels in young healthy men.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4445839/
  • Riachy R., et al. (2020). Various factors may modulate the effect of exercise on testosterone levels in men.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7739287/

Biohacking and Optimising Your Health During Covid-19

How to Optimise Your Health During Covid-19 With Biohacking

By Dr Jonathan Seah | 14 Mar 2022

This article is a repost which originally appeared on PRESTIGE

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Our Takeaways:

· Dietary biohacks can be used for more efficient recovery from illnesses like Covid-19.

· It is possible to potimize the health beyond functional levels with diet and supplementation.

· Plant based and ketogenic diets are considered optimal for dealing with Covid-19.

For most of the past two years since the start of the COVID-19 pandemic, we’d been relatively fortunate in Hong Kong compared to many other cities in the world, without full lockdowns, mass testings, and most importantly, significant numbers of severely sick and dying people.

Unfortunately, this has all changed these past two months, with almost 500,000 cases and 2,000 deaths[1]. While most of these have been amongst the unvaccinated, elderly or chronically ill, some younger people and even children have been affected. Even though most of my friends are already vaccinated, they wanted to know if there was anything else they could do to improve their chances if infected. So after a chat with some LifeClinic doctors, I’ve summarized some suggested biohacks below – all of which are backed by peer-reviewed scientific research (links to the research papers are at the end).

Before I begin, it might be useful to understand how my medical philosophy differs from that of regular doctors. Most “conventional” doctors were taught, like I was over 30 years ago, that there are essentially only two states of health – either you are sick, or you are not sick. “Functional” medicine doctors, however, who are conventional doctors with extra related training, believe that it is possible to achieve an even better, “optimal” level of health – essentially a super-powered state that will allow you to function better than the average person at both work and play (potentially more energy, better memory, better sex, look younger), and to possibly live longer.

While media attention has focused on Hollywood and Hong Kong movie stars and Silicon Valley billionaires who see functional medicine doctors reverse both their internal and external ageing with advanced treatments like intravenous NAD+, peptides, exosomes, or cytokines, I personally believe that much of the benefits of functional medicine – especially with regards to improving your body’s immune functions to potentially reduce the severity of a COVID-19 infection – can be achieved with relatively inexpensive micronutrients you can purchase yourself[2].

What causes severe Covid-19 disease and death

As we have now seen over the past 2 years, about 80 percent of people who get COVID-19 have no symptoms or only mild symptoms, 14 percent get severe symptoms like pneumonia, and 5 percent get critical symptoms like respiratory distress or multi-organ failure, and about 2 percent die[3]. The mechanism for these bad outcomes is still being investigated, but much of the research points to abnormal immune responses (culminating in what has come to be called a “cytokine storm”) and the presence of chronic inflammation. We believe this is probably why the outcomes are often worse for older people[4], (who typically have aged immune systems), and for those with some pre-existing illnesses that cause systemic inflammation (like diabetes, high blood pressure, and cardiovascular disease)[5].

So, the question then becomes – what are some simple things we do ourselves to reduce the chronic inflammation in our bodies, and to rejuvenate our immune systems?

The best Covid-19 diets: Plant-based and clean keto

An unhealthy diet could increase your risk factors for a severe COVID-19 infection[6]. Over the past year, there have been a few very large research studies that have demonstrated quite clearly that what you eat can affect how your body reacts to COVID-19.

One of the most important was a study conducted amongst almost 3,000 front-line health care workers (doctors and nurses) across 6 countries, which showed that those who followed a largely plant-based diet (mostly vegetables and plant proteins, and less red and processed meats and sweetened beverages and alcohol), had a 73 percent lower likelihood of developing moderate-to-severe COVID-19 infections[7]! This is possibly because a plant-based diet often has more micronutrients that are essential for the proper functioning of the body’s immune system, such as polyphenols, carotenoids, dietary fibre, vitamins A, C, E, and folate, and minerals like iron, potassium, and magnesium. Or because the virus itself is weakened in a nutrient-dense environment[8]! Also, in this same study, those who ate a plant-based diet together with fish had a 59 percent lower chance of moderate-to-severe COVID-19 infection. In this case, it is thought that the mechanism of action might be a reduction of chronic systemic inflammation. Fish is an important source of vitamin D and omega-3 fatty acids, which have anti-inflammatory effects on the body.

An even larger study, this time of almost 600,000 people, also showed that those who ate diets characterized by more healthy plant-based foods correlated with a 41 percent lower chance of severe COVID-19 infections[9].

Separately, there has also been a lot of interest in investigating if ketogenic diets could be beneficial in COVID-19 patients. One study conducted in Italy on 102 hospitalized patients showed that those fed with a low-calorie ketogenic diet had a lower admission to the ICU and a lower death rate than those fed on a low-calorie standard (Mediterranean) diet[10]. This could be because a ketogenic diet can better regulate glucose metabolism and reduce systemic inflammation, as the SARS-CoV-2 virus seems to grow more quickly in a high glucose environment[11] and maybe why many diabetics have a severe COVID-19 infection. Additionally, the ketone bodies generated when a body is in ketosis appear to not only serve as fuel but also to promote resistance to oxidative and inflammatory stress[12] which can contribute to severe symptoms. Lastly, over time, ketogenic diets can reduce obesity and hypertension, which could also help improve COVID-19 outcomes.

So what are the key takeaways from this section? To increase your chances of a good outcome in case of infection, try to have a mostly plant-based diet or a “clean” ketogenic diet – that is to say, one that uses mostly plant fats, and fewer animal fats which of course can themselves be very inflammatory.

Biohacking: Your micronutrient heroes

Dietary insufficiency of vitamins and minerals has been observed in high-risk COVID-19 patients, which may account for the increased risk of severe infections. It is also noted that much of the evidence surrounding supportive micronutrient use in COVID-19 utilize doses too high to come just from diet. This is why, given the simplicity, relatively low cost and low risk, supplementation during this period might make sense for many people. The doctors at LifeClinic usually make customized supplement recommendations based on the results of some specialized blood tests and track your micronutrient levels over time. This is because everyone’s biology and needs are different. However, since not everybody will have the opportunity to have this done, I am sharing with you what many functional doctors recommend, and what I take myself! By the way – several of these supplements can also increase sex drive and the ability to achieve orgasm, so think of this as an additional benefit if you are in quarantine with your significant other[13][14].

Vitamin D

Vitamin D is a fat-soluble vitamin, that is both ingested via foods, as well as made by our bodies in the presence of sunlight – another reason my family loves to go hiking! Vitamin D insufficiency could affect almost 50% of the population worldwide[15]. Essential for a healthy lining in our throats to protect against the initial viral entry into our bodies[16], vitamin D is also critical for a healthy immune system. The primary effects of vitamin D in COVID-19 infections are to reduce the viability of the virus and the excessive inflammatory response[17]. In a study conducted on 212 COVID-19 cases, the probability of having a mild disease was correlated to high levels of vitamin D, and, as the vitamin D levels decreased, the risk of severe disease increased. In fact, in COVID-19 hospitalizations with vitamin D deficiencies, treatment with vitamin D shortened the hospital stays and decreased the death rate by more than twice[18]! Yulia and I take 5,000 IU of D3, and we give our son a few drops of D3 liquid every day. You might need more if your levels are low[19].

Vitamin C

Vitamin C is a water-soluble vitamin that cannot be made by humans, which means that it is not well stored in our bodies and must be taken regularly through food or supplements. In addition to being necessary for the body’s outer protective layers (skin and mucosa) and being a powerful antioxidant, it also has critical roles in immunity, including proper white cell movement and antibody production. While most conventional family doctors believe that just 90-120 mg daily[20] of vitamin C is sufficient, I would recommend higher doses to potentially help improve infection recovery times[21], as has been seen with the common cold and even pneumonia[22]. There is even documentation of more than 10,000 mg a day of vitamin C given intravenously (IV) as part of a successful COVID-19 hospital treatment programme[23]. Given that, at home, we can only use oral Vitamin C, Yulia and I take about 1,000 to 2,000 mg a day, and we give our son about 200 mg.

Zinc

Zinc is a key trace mineral that has many potential health benefits against COVID-19 infections, via improving the immune response, minimizing the inflammation, preventing lung injury, and inhibiting viral growth through the interference of the viral genome transcription, protein translation, and attachment[24][25]. It has been shown that zinc supplementation can increase the number of T cells and NK (natural killer) cells in your body – important parts of the immune system, and conversely zinc deficiency can lower the number of white blood cells that fight infections[26]. Several studies are currently ongoing to further investigate the effects of zinc on COVID-19 symptoms and outcomes[27]. We take between 30-50mg of zinc a day.

Quercetin

Quercetin is a natural substance known as a polyphenol. Its main natural sources in food are vegetables like onions and broccoli; fruits like apples, berry crops, and grapes; and some herbs; tea; and wine. It is an antioxidant and anti-inflammatory, can affect human immune functions, and also has antiviral properties. In a recent randomized study with 152 COVID-19 patients, it was found that in those who received quercetin 500 mg twice a day as supportive therapy, there were statistically significant improvements in all the clinical outcomes measured (the length of hospitalization, the need for oxygen therapy, progression to intensive care units, and death). The results also confirmed the very high safety profile of quercetin and its possible anti-fatigue and pro-appetite properties[28]. Yulia and I are currently following this protocol – 500 mg twice a day.

Omega-3 Fish Oil

Omega-3 fish oils are polyunsaturated fatty acids and include both eicosapentaenoic (EPA) and docosahexaenoic (DHA) fatty acids, and are known to have immunity and anti-inflammatory, and antiviral properties, and may even improve oxygenation in COVID-19 patients[29]. In a double-blind, randomized clinical trial conducted on 128 critically ill COVID-19 patients, omega-3 supplementation improved the levels of several parameters of respiratory and renal function[30]. However, on the negative side, there is also a possibility that they can make cell membranes more susceptible to non-enzymatic oxidation, so it is best to not overdo it. Yulia and I take 1,000 mg a day.

Probiotics

Maintaining good gut health is critical for a strong immune system. Our gastrointestinal system has trillions of microorganisms that live in harmony with us (this is known as your “gut biome”). They not only protect against harmful pathogens like the virus causing COVID-19 but also are a major “training ground” for our immune system. With modern living characterized by too much stress, refined carbohydrates, pollutants, medications and antibiotics, this protective lining can be severely weakened. Probiotics strengthen this barrier and can activate various protective immune factors such as IgA antibodies, cytotoxic T-cells and antimicrobial proteins. Recently a research study done right here in Hong Kong showed that there was a distinct correlation between the amount of certain healthy gut bacteria and the level of COVID-19 antibodies that developed after vaccinations[31]. I would recommend including a decent probiotic in your supplementation regime.

Of course, if you suspect your micronutrient levels are very low and you want a quick boost to your immunity, it might not be a bad time to get a consult with a functional medicine doctor or practitioner to evaluate if you might benefit from IV micronutrient therapy. However, if you’ve already been vaccinated and don’t have any major chronic illnesses, the above diet and supplements, in combination with some physical activity, would probably be enough to sufficiently improve your and your family’s chances of having just mild or no symptoms if you were to get COVID-19 infection – which for most of us will inevitably happen at some point! There are a few other micronutrients that you could consider adding, for example, selenium, magnesium and liposomal glutathione, but they’re not as easy to obtain locally. In any case, the very fact that you’ve actually read through this article means that you’re probably already doing all the right things. The very best wishes from our family to yours during this challenging time in Hong Kong!

[1] Centre for Health Protection of the Department of Health, last updated as of 6 March 2022.
[2] Please note that you should not start any type of supplement regime without first consulting a suitably trained professional.
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[7] Kim H, Rebholz CM, Hegde S, et al Plant-based diets, pescatarian diets and COVID-19 severity: a population-based case–control study in six countries BMJ Nutrition, Prevention & Health 2021;4:doi: 10.1136/bmjnph-2021-000272.
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[12] Kolb, H., Kempf, K., Röhling, M. et al. Ketone bodies: from enemy to friend and guardian angel. BMC Med 19, 313 (2021). https://doi.org/10.1186/s12916-021-02185-0
[13] Krysiak R, Szwajkosz A, Marek B, Okopień B. The effect of vitamin D supplementation on sexual functioning and depressive symptoms in young women with low vitamin D status. Endokrynol Pol. 2018;69(2):168-174. doi: 10.5603/EP.a2018.0013. Epub 2018 Feb 14. PMID: 29442353.
[14] Tirabassi G, Sudano M, Salvio G, Cutini M, Muscogiuri G, Corona G, Balercia G. Vitamin D and Male Sexual Function: A Transversal and Longitudinal Study. Int J Endocrinol. 2018 Jan 8;2018:3720813. doi: 10.1155/2018/3720813. PMID: 29531528; PMCID: PMC5817208.
[15] Nair R, Maseeh A. Vitamin D: The “sunshine” vitamin. J Pharmacol Pharmacother. 2012 Apr;3(2):118-26. doi: 10.4103/0976-500X.95506. PMID: 22629085; PMCID: PMC3356951.
[16] Gorman S, Buckley AG, Ling KM, et al. Vitamin D supplementation of initially vitamin D-deficient mice diminishes lung inflammation with limited effects on pulmonary epithelial integrity. Physiol Rep. 2017;5(15):e13371. doi:10.14814/phy2.13371
[17] Chiodini I, Gatti D, Soranna D, Merlotti D, Mingiano C, Fassio A, Adami G, Falchetti A, Eller-Vainicher C, Rossini M, Persani L, Zambon A, Gennari L. Vitamin D Status and SARS-CoV-2 Infection and COVID-19 Clinical Outcomes. Front Public Health. 2021 Dec 22;9:736665. doi: 10.3389/fpubh.2021.736665. PMID: 35004568; PMCID: PMC8727532.
[18] Gönen MS, Alaylıoğlu M, Durcan E, Özdemir Y, Şahin S, Konukoğlu D, Nohut OK, Ürkmez S, Küçükece B, Balkan İİ, Kara HV, Börekçi Ş, Özkaya H, Kutlubay Z, Dikmen Y, Keskindemirci Y, Karras SN, Annweiler C, Gezen-Ak D, Dursun E. Rapid and Effective Vitamin D Supplementation May Present Better Clinical Outcomes in COVID-19 (SARS-CoV-2) Patients by Altering Serum INOS1, IL1B, IFNg, Cathelicidin-LL37, and ICAM1. Nutrients. 2021 Nov 12;13(11):4047. doi: 10.3390/nu13114047. PMID: 34836309; PMCID: PMC8618389.
[19] Grant WB, Lahore H, McDonnell SL, Baggerly CA, French CB, Aliano JL, Bhattoa HP. Evidence that Vitamin D Supplementation Could Reduce Risk of Influenza and COVID-19 Infections and Deaths. Nutrients. 2020 Apr 2;12(4):988. doi: 10.3390/nu12040988. PMID: 32252338; PMCID: PMC7231123.
[20] Vitamin C – Fact Sheet for Health Professionals, National Institutes of of Health, Office of Dietary Supplements.
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[22] Hunt C, Chakravorty NK, Annan G, Habibzadeh N, Schorah CJ. The clinical effects of vitamin C supplementation in elderly hospitalised patients with acute respiratory infections. Int J Vitam Nutr Res. 1994;64(3):212-9. PMID: 7814237.
[23] Waqas Khan HM, Parikh N, Megala SM, Predeteanu GS. Unusual Early Recovery of a Critical COVID-19 Patient After Administration of Intravenous Vitamin C. Am J Case Rep. 2020 Jul 25;21:e925521. doi: 10.12659/AJCR.925521. PMID: 32709838; PMCID: PMC7405920.
[24] Oyagbemi AA, Ajibade TO, Aboua YG, Gbadamosi IT, Adedapo ADA, Aro AO, Adejumobi OA, Thamahane-Katengua E, Omobowale TO, Falayi OO, Oyagbemi TO, Ogunpolu BS, Hassan FO, Ogunmiluyi IO, Ola-Davies OE, Saba AB, Adedapo AA, Nkadimeng SM, McGaw LJ, Kayoka-Kabongo PN, Oguntibeju OO, Yakubu MA. Potential health benefits of zinc supplementation for the management of COVID-19 pandemic. J Food Biochem. 2021 Feb;45(2):e13604. doi: 10.1111/jfbc.13604. Epub 2021 Jan 17. PMID: 33458853; PMCID: PMC7995057.
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[26] Razzaque MS. COVID-19 Pandemic: Can Maintaining Optimal Zinc Balance Enhance Host Resistance? Tohoku J Exp Med. 2020 Jul;251(3):175-181. doi: 10.1620/tjem.251.175. PMID: 32641644.
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[28] Di Pierro F, Derosa G, Maffioli P, Bertuccioli A, Togni S, Riva A, Allegrini P, Khan A, Khan S, Khan BA, Altaf N, Zahid M, Ujjan ID, Nigar R, Khushk MI, Phulpoto M, Lail A, Devrajani BR, Ahmed S. Possible Therapeutic Effects of Adjuvant Quercetin Supplementation Against Early-Stage COVID-19 Infection: A Prospective, Randomized, Controlled, and Open-Label Study. Int J Gen Med. 2021;14:2359-2366
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[29] Rogero MM, Leão MC, Santana TM, Pimentel MVMB, Carlini GCG, da Silveira TFF, Gonçalves RC, Castro IA. Potential benefits and risks of omega-3 fatty acids supplementation to patients with COVID-19. Free Radic Biol Med. 2020 Aug 20;156:190-199. doi: 10.1016/j.freeradbiomed.2020.07.005. Epub 2020 Jul 10. PMID: 32653511; PMCID: PMC7350587.
[30] Doaei S, Gholami S, Rastgoo S, Gholamalizadeh M, Bourbour F, Bagheri SE, Samipoor F, Akbari ME, Shadnoush M, Ghorat F, Mosavi Jarrahi SA, Ashouri Mirsadeghi N, Hajipour A, Joola P, Moslem A, Goodarzi MO. The effect of omega-3 fatty acid supplementation on clinical and biochemical parameters of critically ill patients with COVID-19: a randomized clinical trial. J Transl Med. 2021 Mar 29;19(1):128. doi: 10.1186/s12967-021-02795-5. PMID: 33781275; PMCID: PMC8006115.
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Basic Supplements, Problems With measuring, and Adding Reps: Ask The Experts

Basic Supplements, Problems With measuring, and Adding Reps: Ask The Experts

Big Al, of MaleEnhancementCoach.com, answers questions about basic supplements, problems with measuring and adding reps.

If you have questions you’d like answered in an Ask the Experts article, please PM Big Al

Q. I would like to ask your opinion on sunflower lecithin.

It can increase cum? Also any supporting supplements need to go with it?

Al: Sunflower based lecithin should work well. Go for the granules over the capsules as it’s better economically. Take 1 tbsp each day until you achieve a good consistency- then you can maintain on 3-4 tbsp per week.

Make sure you’re well hydrated to maximize the effect.

Also make sure that you’re getting in adequate levels of zinc. If you take a daily zinc tab, take it with protein of some sort.

If you’re following a healthy diet then the above would be sufficient for maintaining optimal function.

Q. I have a problem. When I want to get an erection for my workouts or sex there’s no challenge but when I want to measure my penis doesn’t get a full hard up because I get nervous.

What can I do to fix this?

Al: Learning to relax by using Emotional Visualizations will help you to train your mind to encourage the desired emotional backdrop for your measures.

You might consider “surprise” measuring when it’s time. To do this, make sure you have your measuring implements available within easy reach. When you’re training or otherwise involved in activities where you have a maximum erection- stoop- then immediately measure before you have a chance to think much. This should allow you to bypass any associated anxiety.

An alternative is to measure BPFSL (Bone Pressed Flaccid Stretched Length). This measure is usually within 1/2 inch +/- BPEL (Bone Pressed Erect Length), and is considered a good predictor of immediate future length gains.

Q. What’s a good rate of increase for reps on my exercises?

Al: The amount of reps you add for an exercise with depend on a couple of factors: the amount of reps you’re currently performing and the exercise itself.

For most movements, you’ll start off at a relatively low rep count. For example, the Squeeze: 5 reps as per the Jelq Free Routine instructions. From there, you’d add 1 rep per session. You can keep this pace up until you hit the 20 rep mark, and from there you may begin to add 2 reps per session. This is because the rate of increase reflects a proportion of the whole.

Some exercises like jelqs and Side to Side stretches lend themselves to somewhat greater increases per session due to their ease of adaptability, but you’ll need to use indicators like how you feel after a session as well as your EQ to ensure you’re not adding too much (or too little).

*                *                *

Do you want Al to answer your questions?  Please check out MaleEnhancementCoach.com

Fertility supplements for men: What they are, how they work, and why to take them

Fertility supplements for men: What they are, how they work, and why to take them

“Randomized, placebo controlled clinical trials basically don’t exist in this area.”

This article is a repost which originally appeared on INVERSE

Edited for content

As sperm counts around the world plummet for as of yet unknown reasons and research indicates that male fertility issues account for 40-50% of infertility cases, many men who are struggling to conceive may wonder if they can do something to improve their chances. And, of course, the world of supplements stands at the ready, offering blends specifically advertised to boost male fertility. But do these products work?

Are there any supplements that you can take to boost your fertility?

There are some widely available nutrients have been investigated scientifically for their potential to boost male fertility, including one more associated with female sexual health than male fertility.

These include:

  • Fish oil/Omega-3s
  • Folic acid — much more associated with women, especially in relation to fertility
  • Zinc
  • Antioxidants

These nutrients can come from your diet, but it is also possible to supplement your intake, too.

Do male fertility supplements work?

Inverse spoke with Charles Muller, the director of the Male Fertility Lab at the University of Washington. He has been studying sperm and fertilization for decades. When asked about male fertility supplements, he did have a story to tell.

He had two patients, one from India and one from China, who came to the Fertility Lab for assessment after struggling to conceive. Both had a condition called cryptozoospermia, wherein their semen had incredibly low sperm counts. This condition makes the possibility of fertilization very low.

Both men were treated with medicinal formulas in their home countries for several months, and upon returning to the lab, their sperm counts were high.

“Now, the question is, is that just sort of a random event? Or did these herbal supplements really help them?” Muller wonders.

He says that while there are studies of the types of male fertility supplements commonly touted in the United States, “randomized, placebo controlled clinical trials basically don’t exist in this area.” These kinds of trials are the ‘gold standard’ for sussing out whether any medication or intervention is truly effective.

He also says male fertility studies are complicated by the fact semen samples are extremely variable across populations, and even when taken from the same individual.

To really establish whether a supplement is capable of positively changing semen quality on the population level, a researcher would have to establish a “normal range” for each evaluated semen parameter for each individual in the study.

“There’s a blood-testes barrier”

Even if, theoretically, you have a condition that could benefit from supplementation, the compounds in the supplements may not be able to get where they need to go, Muller says.

“It’s possible those things don’t have any effect whatsoever, because they’re just getting thrown out by the digestive system, or second, it’s possible they’re never making their way into the testes,” Muller says.

“Bioavailability in the testes is very limited, because very little can get into the testes. There’s a blood-testes barrier.”

These issues notwithstanding, Muller says: “I don’t knock people doing initial trials. I do them too, because you might find out if it is worth looking into further.”

What are the best male fertility supplements, according to science?

Should you take male fertility supplements?

The results from the existing studies are mixed. Here is a synopsis of some of the research:

· Fish oil for men:

A recent study of young, Danish military recruits found that Omega-3 supplementation improved sperm health. Inverse previously reported that 98 of 1,679 men evaluated in the study took fish oil as a supplement and they had higher sperm count, semen volume, and testicle size than those who did not.

Muller says that, while this study is promising, it was “uncontrolled in terms of amount of omega-3 and patient selection” — two major limitations to taking the results at face value. The study authors highlight this issues, too, saying “these findings need confirmation in well-designed randomized clinical trials among unselected men.”

Ultimately, the jury is still out on fish oil supplements for men’s fertility, but these preliminary results are promising.

· Folic acid for male fertility:

Folic acid is often billed as an essential supplement for female fertility and sexual health, but what about male fertility?

A meta-analysis of seven studies found sperm concentrations were higher in men who took folate supplements than those who ingested a placebo. How well sperm swam and whether they were the optimal shape and size were not shown to be correlated with folate supplementation.

The study authors concluded: “these results should be interpreted with caution due to the important heterogeneity of the studies included in this meta-analysis. Further trials are still needed to confirm the current findings.”

Inverse also recently covered a large male fertility study which followed 2,300 male partners from couples planning to undergo infertility treatment. The men were divided in half and one group of 1,150 took 30 milligrams of elemental zinc and 5 milligrams of folic acid daily, while the other group took a placebo. After 6 months, both groups had similar birth rates. The researchers concluded, “these findings do not support the use of folic acid and zinc supplementation by male partners for the treatment of infertility.”

· Zinc for men:

Both studies above involve zinc supplementation along with folic acid. Zinc is one of the most popular ingredients in dietary supplements for male fertility, according to a 2020 paper in the journal Nutrients. Overall, it appears to be in some 70 percent of the tested supplements.

Some scientists argue zinc is an essential nutrient for safeguarding male fertility and reproductive health. But as the 2020 paper above argues, the standards for testing how well any one supplement are lacking. And for zinc, the lack of standards can be worrying.

As the authors write in the Nutrients review: “We were surprised to point out that all RCTs and meta-analyses on zinc for male infertility relied on doses always exceeding the UL.”

In other words, many of the tests for zinc supplementation they looked at had doses of zinc which were above the upper recommended intake. Too much zinc can have adverse side affects, they write, sounding a note of caution over this supplement’s supposed benefits.

· Antioxidants:

Antioxidants benefit the body by neutralizing free radicals — metabolic waste products which can wreak havoc on cellular health if not properly disposed of. Free radicals can kill sperm and they can also result in the fragmentation of sperm DNA, which could potentially lead to the loss of a pregnancy or even childhood cancer, according to Muller.

Because of this, antioxidant supplementation has and is being investigated as a way to boost sperm health. One 2016 meta-analysis of four clinical trials found a combination of antioxidant supplements including vitamin C, vitamin E, and CoQ10, “can effectively improve semen parameters in infertile men.”

A clinical study in which participants took a daily antioxidant formulation comprised of vitamin C, vitamin E, selenium, l-carnitine, zinc, folic acid, and lycopene for three to six months found otherwise, however. This study found no benefits for sperm DNA integrity or other semen parameters.

Additionally, some researchers express concern excess antioxidant use could damage fertility through a different process than the damage caused by free radicals. Because of this potential, the researchers write, “we feel that there is a need for more elaborate research to establish the clear benefits and risks involved in antioxidant therapy for male infertility.”

How do you know you need male fertility supplements?

The science is still out on whether these supplements work.

But according to the Mayo Clinic, infertility is a common problem, affecting one in seven couples. They define infertility as the inability to conceive after a year or more of frequent, unprotected sex.

According to the Mayo Clinic, the following factors are crucial for fertilization to be successful:

  • Your sperm must be healthy
  • There needs to be enough of them: Low sperm count decreases the probability of fertilization
  • They need to be effectively transported out of your body: There are a series of delicate tubes and organs involved in the creation, maintenance, and transport of sperm and semen
  • They must be able to move: Sperm motility is a major issue. If they are not moving correctly, they may not be able to travel to the egg cell

These attributes of successful fertilization can be disrupted by factors such as:

  • Infection
  • Retrograde ejaculation (semen enters the bladder during orgasm instead of exiting the body)
  • Auto-immunity conditions
  • Previous surgeries
  • Undescended testicles
  • Hormone imbalances
  • Cancer
  • Chromosomal abnormalities (such as possessing an extra X chromosome)
  • Medications including: SSRI’s, channel blockers, and certain antibiotics
  • Physiological abnormalities in the reproductive tract that prevent the transport of semen or sperm
  • Celiac disease
  • Varicocele (swelling of veins in the testicle)
  • Cystic fibrosis or possessing one of the of the genes that causes cystic fibrosis

While many of these issues can be medically addressed, there are causes of male infertility, such as missing parts of the reproductive tract, that are hard to imagine being effectively treated with supplements.

Can you get the nutrients in male fertility supplements from your diet?

Diet can impact male fertility

Whether or not they work as supplements, omega-3s, folic acid, zinc, and many antioxidants can come from dietary sources.

Additionally, a recent study found correlations between diet and sperm count, and established a kind of diet hierarchy.

Listed from highest to lowest correlated sperm counts, the investigated diets were:

· “Prudent” diet: The researchers described this as a “generally healthy” diet, consisting of fruits, vegetables, fish, and chicken. This bears a lot of similarity to the Mediterranean diet, the benefits of which Inverse has reported on before.

· Vegetarian-like diet: Limited meat and plenty of vegetables, eggs, and dairy.

· Open-sandwich diet: Traditional Danish diet including cold cuts, whole grains, and dairy.

· Western diet: Lots of red meat, fried food, and sugary drinks, and deserts.

Feiby Nassan, a co-author on the study and researcher at the Harvard T.H. Chan School of Public Health, previously told Inverse that “because following a generally-healthy diet pattern is a modifiable behavior, our results suggest the possibility of using dietary intervention as a possible approach to improve sperm quality of men in reproductive age.”

Muller agrees diet is an important factor in sperm health and questions about diet are included on the UW Male Fertility Lab intake form. Specifically, Muller’s team looks out for diets low in omega-3s or high in nitrates.

Ultimately, following a Mediterranean diet may be the best recipe for male fertility health, these data suggest. For more information on the diet’s scientific backing, take a look at these four mental and physical health benefits.

How long do male fertility supplements take to work?

This is a difficult question to answer given the dearth of reliable studies showing they work at all.

However, the Cleveland Clinic website quotes Cleveland Clinic urologist and male fertility specialist, Neel Parekh, as saying that, for men with male oxidative stress infertility (MOSI), which is a condition where there are more free radicals than antioxidants in the semen, “taking supplemental antioxidants for three months or longer can improve sperm parameters. If a patient doesn’t have MOSI, however, taking antioxidants may do more harm than good.”

He also clarifies that this is only the case for men who don’t have other contributing infertility issues.

Muller says it takes about three months for a stem cell to develop into a sperm cell, and so a supplement study should be at least that long.

Some of the studies have found positive effects of supplementation featured trial periods ranging from 8 to 26 weeks.

Testosterone can haunt your sperm

Can male fertility supplements hurt your fertility?

Counterintuitively, testosterone supplementation can reduce sperm count.

According to Muller, while testosterone is necessary for the production of sperm, increasing blood testosterone levels through supplementation (or steroid use) can drive sperm production down because of a negative feedback loop involving the hypothalamus in the brain.

When the hypothalamus detects increased testosterone levels in the blood, it down regulates the production of other important hormones called LH and FSH. When the testes start getting less LH, they reduce their own testosterone production. This is significant because healthy testosterone levels in the testes should be ten times what they are in the blood stream.

“If the testes itself is not making testosterone, it’s going to have the same level as in the blood, which is a 10th of what it needs to stimulate sperm production,” Muller says.

Other lifestyle factors known to potentially reduce fertility are:

· Frequent hot tub/sauna use

· Marijuana use

· Diet low in omega-3s

· Exposure to industrial or environmental toxins at work or in the home including: plasticizers, xylene, toluene

The Inverse analysis — While there is reason to believe that certain kinds of supplementation or traditional herbal formulas could be helpful, that certainly doesn’t mean that anything advertised as boosting male fertility is efficacious or safe.

Fertility can be impacted by myriad factors such as overall health, habits, and environmental stressors which may need to be resolved. If you’re having trouble conceiving, a first step is to get to a specialist and get some analysis done before you start popping pills.

Fish oil can boost sperm count and make men’s testicles BIGGER, study claims

Fish oil can boost sperm count and make men’s testicles BIGGER, study claims

  • Scientists in Denmark tested the sperm and testicles of young, healthy men
  • Supplement-takers had bigger testicles and ejaculated more sperm, on average
  • Research only observed the link and could not prove supplements caused this
  • Experts say omega-3 could be a part of general good health, which is beneficial

By Sam Blanchard Senior Health Reporter For Mailonline
Published: 11:00 EDT, 17 January 2020 | Updated: 15:06 EDT, 17 January 2020

This article is a repost which originally appeared on MAILONLINE

Edited for content

Fish oil supplements could make men’s testicles bigger and boost their sperm count, a study claims.

Men who took the pills, which contain omega-3 fatty acids, were found to have testicles 1.5ml larger and to ejaculate 0.64ml more sperm, on average.

The men, who had an average age of 18, were included as regular supplement-takers if they had consumed fish oil for at least 60 out of the past 90 days.

Larger testicles and more sperm creation is linked to higher testosterone levels and better fertility, although the study did not test how fertile the men were.

The experiment was described by scientists as ‘well-conducted’ and ‘insightful’ but it was clear that it did not prove fish oil makes men more fertile.

Fish oil supplements contain omega-3 fatty acids, which are believed to reduce the risks of heart disease and improve brain health.

Researchers from the University of Southern Denmark did their study using 1,679 young Danish men going through military fitness testing.

In Denmark military service is mandatory for all healthy men over the age of 18, so the men in the study were not yet soldiers.

Each of the men were screened for STIs, had physical exams, gave sperm samples and then answered questions about their diets and lifestyles.

If someone was considered a regular fish oil supplement user, the research found, they produced millions more sperm in an average ejaculation.

The researchers wrote in their paper: ‘Fish oil supplements were associated … with higher semen volume and total sperm count, and larger testicular size.’

Ninety-eight men in the study said they took fish oil supplements regularly, while another 95 took vitamin D or C supplements.

Men in the fish oil group were less likely to have fertility problems, which were judged against the World Health Organization’s low sperm count limit of 39 million sperm per ml of semen.

The scientists found that 12.4 per cent of the men who took fish oil supplements (12 out of 98) had sperm counts below the WHO’s measure.

This compared to 17.2 per cent (192 out of 1,125) men who took no supplements.

And the longer someone had been taking supplements for, the more sperm they were likely to produce.

The researchers added that, based on a model fit and healthy 19-year-old: ‘Total sperm count was 147 million for men with no supplement intake, 159 million for men with other supplement intake, 168 million for men with fish oil supplement intake on fewer than 60 days, and 184 million for men with fish oil supplement intake on 60 or more days.’

The study did not give exact measurements for men’s testicle volume or sperm volumes – they only compared the two groups.

And the scientists could not explain why – if it was true – the fish oil improved sperm quality.

It was also not clear whether increased sperm volume was caused by – or caused – the change in testicle size.

Scientists not involved with the research said the study had been well-conducted but it didn’t say how much fish oil the men took.

And nor did it reveal the men’s diets, which may have shown they were getting omega-3 from other sources such as fresh fish.

Professor Sheena Lewis, reproductive medicine expert at Queen’s University, Belfast, said: ‘This is a large well-designed study and the association between fish oil intake and improved semen quality is compelling.

‘However, the study focuses on healthy young men; mostly with sperm counts already in the fertile range.

‘There is no evidence from this study that infertile men with low sperm counts benefit from fish oil.’

Dr Frankie Phillips, of the British Dietetic Association, said missing information about the men’s diets did make the study’s results less convincing.

She added: ‘Antioxidants, including vitamin C, selenium and vitamin A, as well as zinc and omega-3 fats all have a role in the production of healthy sperm.

‘There is much focus on the diets of women who are trying to conceive, ensuring that they are in the best possible position to achieve a healthy pregnancy, but diet might also be a factor involved in men’s reproductive health.

‘Omega-3 is present in a both animal and plant derived foods, but oily fish stands out as an excellent source of long chain omega-3, and the UK population currently consume way below the recommended ‘at least one portion of oily fish per week’.

‘So including omega-3 is already part of current dietary recommendations – this study on its own can’t prove that upping omega-3 will itself improve testicular function.’

The research was published in the journal JAMA Network Open, by the American Medical Association.

A Doctor with Hard Flaccid – Updates and Advice

A Doctor with Hard Flaccid – Updates and Advice

by Romero MD

Original post: A Doctor with Hard Flaccid – Updates and Advice

Hi everyone I am 26 years old and I recently developed this mythical problem called Hard Flaccid.
I am a medical doctor. I finished medical school a few months ago, and I am currently applying for Obstetrics-Gynecology.

First, my story. I have been practicing PE, intermittently, for the past 4-5 years. Basically, only manual stretches (I am satisfied with my girth), but, like many others, I think my injury was caused by Edging and excessive Kegeling, which I have been practicing for over 10 years, for stamina training and erection quality.

And without knowing the extreme importance of Reverse Kegeling. Every time I have sex, I also do intense kegels, in order to last 60-90 minutes of penetration. I know, I know… maybe it’s a little too much… But my girlfriend and I have always liked long love sessions Almost 2 months ago, while I was having sex with my girlfriend, I started to lose my erection suddenly, after performing an intense Kegel, during a sex position that placed my penis at a downward angle (so, I did a “very weighted Kegel”).

I thought I might have torn a muscle or ligament, and we stopped at that moment. The next day, I woke up with a hyper contracted and cold penis. As it didn’t seem to be a penile fracture, nor did I have any skin lesions, hemorrhages or bruises, I decided to simply rest. Because I thought that any fellow urologist would tell me to simply do the same – to rest.

After two weeks of online research, I discovered my diagnosis – Hard Flaccid/CPPS. However, I only have/had symptoms related to the anterior/superficial pelvic floor (Ischiocavernosus and Bulbocavernosus Muscles). I don’t have pelvic pain, difficulty passing stools or other posterior/deep pelvic floor symptoms. But I have/had:

– Sudden erectile dysfunction (9-10/10 to 4/10)
– Sudden premature ejaculation (90min to 3-5min)
– Hyper contracted penis (Hard Flaccid). Which improves sitting, lying down, with Reverse Kegels and with heat; and worsens standing, with physical activity, with Kegels and with Involuntary Kegels
– Cold and soft glans (sometimes scrotum and penis too)
– Mild urinary retention
– Loss of morning and spontaneous erections
– Slight bend of the penis to the left, from the base of the shaft. (IC injury?)
– Slight downward curvature of the penis, from the middle of the penis (BC injury?)
– And a slight twist of the entire shaft, clockwise (IC injury?)

The next day, I visited the Urology Department at my hospital. I was observed by 4 urologists. As expected, none of them had ever heard of Hard Flaccid… After explaining the whole story, situation and symptoms, I was medicated with:

– Ibuprofen (anti-inflammatory), for 7 days
– Cyclobenzaprine (muscle relaxant), for 30 days
– Tamsulosin (alpha blocker, to decrease all sympathetic nervous activity, stressful or non-stressful, to the pelvic floor), for 30 days
– Total sexual abstinence (masturbation and sex), for 30 days, which I was already doing for 2 weeks.
After these 30 days, I will have an appointment with one of the best Andrologist in my country, which will be on August 27

So, after 3 weeks, I have been doing a lot of research (books, websites, forums) … And, according to my symptoms, I am almost sure that I had/have a strain of the Left IC Muscle (and maybe the Left and/or Right BC), which is, consequently, contracting the anterior/superficial pelvic floor and the penile smooth muscle (giving rise to the Hard Flaccid and the shortening of the penis, while it is erect) and, consequently, compressing the pudendal nerve, dorsal nerve and pudendal arteries, giving rise to all the other symptoms.

And that’s why REVERSE KEGELS are so important for the progressive relief of all the symptoms.

Treatments. What I have done to recover:
– Ibuprofen, Cyclobenzaprine, Tamsulosin
– Extraordinary healthy eating (Proteins, vegetables and fruits. Very important in the recovery of any injury) and supplementation (Ginkgo Biloba, Ginseng, L-Arginine, Fish Oils, Vitamins E, D, C, B complex and Zinc)
No masturbation, no sex, NO PORN. And no pictures, no Instagram girls, nothing. Just hugs and kisses from the girlfriend. (Alright… We make love, but only with my hands and mouth. I don’t let her touch my penis… I was in this hardmode for 4 weeks. In the last week, I have been trying very light Edging (5 minutes of very light massage, very soft touches, always with REVERSE KEGEL), every other day, to give a little physiotherapeutic stimulation to the tissues. But without ejaculation (to avoid the Involuntary Kegels associated with orgasm, to keep my libido high and to increase the likelihood of spontaneous erections)

– Lots of REVERSE KEGELS/Front Reverse Kegels, throughout the day.
Very light and Soft Squeezes (“massages”) of the flaccid penis, while Reverse Kegeling, to help relax tissues, throughout the day.
Belly Breath Combos, Hindi Squats and Happy Baby, along with Reverse Kegeling.
– Light external massages, on the anterior/superficial pelvic floor
– 1 hour of STRETCHING (flexibility training) every other day – Pelvic Floor, Hamstrings, Psoas, Piriformis, Quadriceps, Adductors and Abs. (All along with Reverse Kegeling and Belly Breaths). Again, hardmode – Static, Dynamic and Weighted Stretches. I’m literally training to do the front and side splits.

HEAT. Heat relaxes muscles and dilates arteries, increasing blood flow and, consequently, relieving symptoms. I wear shorts, under my pants, during the day. When I get home, I wrap my lower body in a blanket and I use a hot rice sock sometimes. And I place a big and soft pillow under my buttocks, when I am sitting in my chair.

– Sleep. A lot. (Very important in the recovery of any injury)
– I am a very active person (running and weighted calisthenics), but I stopped this type of physical activity since the day of the injury (to avoid Involuntary Kegels). However, I am doing some bodyweight Squats and Hip Thrusts (along with Reverse Kegels) before stretching. I read somewhere that gluteal and posterior chain strength is also important.

ABSOLUTELY NO STRESS (!!!). I have always been a very calm and peaceful person, in all situations of my life. But, after reading that Hard Flaccid was highly influenced by stress and anxiety, I am now completely in a “ZEN state with the Universe” Buddhist monk style.

Not only to avoid any nerve discharge from the Sympathetic Nervous System to the pelvic floor (and, consequently, Involuntary Kegeling, which prolongs the contraction of the pelvic floor muscles, which worsens the compression of nerves and arteries), but also to prevent the rise of Cortisol and Adrenaline and, consequently, the drop in testosterone levels. And (as many of you claim) this is absolutely essential.

I was a little stressed during the first week (before I knew the real diagnosis) and my penis was terrible… Hard Flaccid like a rock, with a loss of 1.5inches in BPFL. After knowing that I really have to relax completely, I immediately felt the first improvements in 3-4 days.

However, on the other hand, I am very convinced that I did a muscle strain, at least, of the Left IC. Those left curvature and left twist… Hmmm… On August 27, I will ask for an MRI. If the radiologist tells me it is normal, I will try to take the images to more doctors.

So… after almost 2 months, I have improved a lot – Now, I only have hard flaccid if I’m standing. A few times, I don’t even have it standing. It happens when I get up after doing Reverse Kegels for a few minutes (or sitting for a while in a more comfortable position) and continue to do Reverse Kegeling while I’m standing. This was impossible 1 month ago.
– The morning erections are progressively coming back
– 3 days ago, I’ve managed to have a 8-9/10 erection during the mini Edging sessions.
– However, I still have a slight bend to the left and the clockwise twist, during erection (I no longer have the downward curve), and I lost about 0.5 inches in BPEL…

1- Now, I would like to ask Pegym’s brightest minds and everyone in this group who is still recovering from Hard Flaccid, what are the most recent updates on this disease/symptom? Regarding physical treatment, exercises, medications and supplements. What am I missing? Where can I improve to speed up recovery?

2- I have been thinking about starting to do a small daily session of Kegels/Front Kegels/IC kegels… In order to give a physiotherapeutic stimulus, just like any other muscle injury. But I’m afraid it could get worse… What’s your opinion? (See post 26)

3- What do you think about adding very light and soft manual penile stretches? (along with Reverse Kegeling) I feel a lot of relief with the soft squeezes. But, in these, the applied force is perpendicular to the penis. I’m not sure if extra parallel force will be beneficial for the tissues. (See post 26)

4- Okay, the last question might be a little funny, but I think it might be relevant. I think I have an injury mostly on the left side. So, is it more advisable to rest the penis in the left groin or in the right groin? It tends to get softer on the right, but naturally falls to the left. (See post 26)

Thanks a lot for reading my story Best regards to the entire PEGym community
And thank you so much, for saving me during the past 2 months UPDATES: post 21, post 23 (stress management), post 26, post 29, post 63, post 66 (HF & Stretching)

Men Should Eat These 11 Foods Every Day

Men Should Eat These 11 Foods Every Day

BY Rhett Butler

This article is a repost which originally appeared on THE SOURCE

Edited for content

Superfoods! More than a trendy buzzword, you need to incorporate these healthy superfoods in your diet every day.

Men especially should curate their refrigerator and try to stick to a healthy diet. However, walking through the grocery store can be confusing and many do not know where to start.

The Source has lined up some healthy food picks for daily consumption. They are based on the very common health issues males face.

May we present these 11 top choices for superfoods men should eat every day of the week.

SPINACH

Spinach is a super source of folate, a known blood flow-booster. Folic acid plays a critical role in male sexual function and a deficiency in folic acid has been linked to erectile dysfunction.

Cooked spinach contains 66 percent of your daily folic acid requirement per cup, making it one of the most folate-rich foods around. Additionally, spinach contains a fair amount of magnesium, which also helps improve and stimulate blood flow and has been shown as a trusted Source to boost testosterone levels.

Spinach is also good for penile health. It is a good source of folic acid which may help prevent erectile dysfunction. It also contains magnesium which has been shown to boost testosterone.

ALMONDS

Almonds contain zinc, selenium, and vitamin E, which are vitamins and minerals that seem to be important for sexual health and reproduction. Selenium can help with infertility issues and, with vitamin E, may help heart health. Zinc is a mineral that helps produce men’s sex hormones and can boost libido.

Compared to all other nuts, almonds are the most packed with nutrients and beneficial components. Now all you need to do is to at about 8-10 almonds a day. You can either eat soaked almonds or crush it and add to your morning salad or garnish your dishes, it is beneficial in any way you use it.

YOGURT

Improved digestion. Yogurt contains probiotic bacteria, which are primarily known for their ability to promote digestive health.

According to the Harvard School of Public Health, several of the strains of probiotic bacteria found in yogurt may help prevent or treat digestive difficulties including indigestion, diarrhea, irritable bowel syndrome and Crohn’s disease. Yogurt’s probiotics can also promote regular bowel movements, better immune system functioning and improved vitamin, mineral and nutrient absorption.

According to LiveStrong, if the results of studies conducted on male mice are any indication, yogurt may also have sexual benefits for men. Science suggests that certain dairy products, including yogurt, can help obese men lose weight. Finally, yogurt, and especially Greek yogurt, is a rich source of high-quality, muscle-building protein.

TOMATOES

Tomatoes have been linked to lowering men’s risk of stroke, helping fight prostate cancer, and preserving brain power with age. Heating tomatoes significantly increases their levels of lycopene, the chemical that can up antioxidant levels.

Lycopene – a nutrient found in tomatoes – may boost sperm quality, a study has suggested. Healthy men who took the equivalent of two tablespoons of (concentrated) tomato puree a day as a supplement were found to have better quality sperm. Male infertility affects up to half of couples who cannot conceive.

POTATOES

Potatoes are an excellent source of potassium, a nutrient most people don’t consume enough of, which can help regulate your blood pressure. They’re a good source of vitamin C and vitamin B6, which aids your nervous and immune systems.

The potato’s fiber, potassium, vitamin C, and vitamin B6 content, coupled with its lack of cholesterol, all support heart health. Potatoes contain significant amounts of fiber. Fiber helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.

SARDINES

Sardines contain 20 grams of protein per three-ounce serving, and are one of the best sources of calcium and vitamin D, both of which are essential for bone and muscle health. They’re high in omega-3 fatty acids, which help fight inflammation and lower LDL (bad) cholesterol. They might have workout benefits to boot.

Sardines contain 20 grams of protein per three-ounce serving, and are one of the best sources of calcium and vitamin D, both of which are essential for bone and muscle health.

They’re high in omega-3 fatty acids, which help fight inflammation and lower LDL (bad) cholesterol. They might have workout benefits to boot. Researchers from Saint Louis University found that athletes who took an omega-3 supplement before and after arm curls felt less sore than those who’d had a placebo.

BLUEBERRIES

All berries are good for your health. They’re loaded with antioxidants, which help your arteries relax and may have anti-aging effects as well. But for men especially, blueberries are king. Blueberries have lots of vitamin K, which helps your blood clot, and plenty of vitamin C like most berries.

A daily bowl could protect against obesity, heart disease and diabetes. A bowl of wild blueberries a day could protect against a range of health problems including obesity, heart disease and diabetes. Berries are rich in polyphenols – antioxidants that protect cells in the heart and help lower blood pressure.

AVOCADOS

Avocado is rich in folic acid for increased energy production, along with healthy fats to improve mood and sense of well-being. The more avocado you consume, the more blood flow your body experiences ― which is useful when it comes to sexual performance and in turn will also help lower the risk of heart disease.

Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids. Although most of the calories in an avocado come from fat, don’t shy away!

WHOLE GRAINS

Foods such as wheat, rice, oats, cornmeal, barley, quinoa or products made from these foods are considered grains. Grains are high in carbohydrates which provide energy to your brain and muscles. Not all grains are created equally in terms of nutritional benefits. The health benefits of a grain depend on the form of the grain you actually eat. There are two types of grains: whole grains and refined grains.

When you eat a whole grain, your body is getting nutrients found in all parts of the grain, as well as fiber. Whole grain foods include oatmeal, brown rice, quinoa, and whole wheat bread or pasta. Refined grains have been processed and are missing some nutrients. Refined grain foods include white bread, white rice, and many kinds of pasta. When you eat grains, try having whole grains as much as possible.

A GLASS OF RED WINE

A study from 2019 reports that males who drank alcohol had a slightly lower risk of lethal prostate cancer, and that red wine had links with a lower risk of progression to lethal disease. The authors say that these results mean moderate alcohol consumption is safe for people with prostate cancer.

The health benefits from wine are the same for men and women, but men can drink more given their generally larger body mass — one or two 4-ounce glasses of wine per day — while women should consume only one glass.

WATERMELON

Watermelon may be a natural Viagra, says a researcher. That’s because the popular summer fruit is richer than experts believed in an amino acid called citrulline, which relaxes and dilates blood vessels much like Viagra and other drugs meant to treat erectile dysfunction (ED).

Watermelon is a natural source of citrulline. Citrulline is an amino acid that may support better erections. Viagra works by increasing blood flow to the penis, allowing a man to more easily get an erection when he is aroused. Citrulline may do the same thing, although it works in a different way to Viagra.

Stay healthy this summer and everyday!