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Written by Dr. Welsh, Article reviewed and edited by Dr. Fine M.D..
Published on 10 June 2021

Over the last generation, researchers have contributed considerable insights into what we should be eating and why. As we learn more about how the human body works and how it interacts with what we eat, a lot of the old dogma is falling by the wayside.

Unlike the eighties and nineties, low-fat diets are no longer in vogue. Furthermore, we've become far more aware of the negative impacts of processed sugars and carbohydrates. While we should use consideration when choosing the fats that we include in our diet, it's become clear that added sugars and simple carbs are the real enemies when it comes to health and hormone balance. It's even believed that the villainization of fat may be contributing to lower Testosterone Levels.

Researchers from the Universities of Worchester and Coventry teamed up to analyze some recent studies to determine how dietary fat impacts Testosterone Levels. Kexin Wu focused on statistical analysis while clinical nutritionist Joseph Whittaker interpreted the data. Based on this analysis, they believe that diets low in fat reduce Testosterone in males. This clinical survey appeared in a recent edition of the Journal of Steroid Biochemistry and Molecular Biology.

Effects of High-Fat vs. Low-Fat

In all, the studies explored the effects of fat on the diet of 206 male participants, all of which had Testosterone Levels in the normal range. Some of the men were initially put on a low-fat regimen, while others were first placed on a high-fat diet. The high-fat diet was usually 40% fat, while the Low-Fat Diet was around 20% fat.

After two to ten weeks (depending on the study), the participants were switched to the opposite diet. In both cases, a Low-Fat diet had a suppressive effect on Testosterone, leading to a 10-15% drop in Serum Testosterone.

Whittaker is confident in the results but believes more targeted research is necessary to give strength to general health recommendations. On the other hand, it does lead him to suggest that men with borderline or moderate Low-T should consider experimenting with healthy fats to boost Testosterone (with the approval of a doctor).

He believes that it's possible to boost Testosterone Levels by around 60 ng/dL by adjusting fat intake. More severe Testosterone Deficiency will require additional lifestyle changes or medical intervention to rectify.

Better Health and More Fat with the Mediterranean Diet

For people interested in living healthier and boosting Testosterone, the Mediterranean Diet can provide real and proven results. This diet involves increased intake of polyunsaturated and monounsaturated fat while limiting unsaturated fat and avoiding trans-fats. In the United States, current recommendations suggest that 20-35% of calories come from fat. This study and others like it suggest aiming for the high end of this recommendation, if not going a bit beyond.

Research shows that a diet loaded with healthy fats, whole grains, veggies, and fruits can boost Testosterone, improve heart health, and reduce the risk of cardiovascular disease. Saturated fats also appear to increase Testosterone, but they also contribute to an unhealthy increase in cholesterol.

Olive oil should be preferred over butter because olive oil is superior at increasing Testosterone and helping the heart. Other great options for good fats include eggs, fatty fish, nuts, avocados, poultry, and dark chocolate.


Written by Dr. Welsh, Article reviewed and edited by Dr. Fine M.D..
Published on 10 June 2021

Truth be told, you probably can't eat just one raisin. After eating the first one, your palate and your brain and your tummy will sing one word in harmony: "More!"

Raisins taste good. But what are they? They're ultra-simple. They're just dried grapes. They are hardly processed at all. (Usually they have zero preservatives or added chemicals.) They're made by just putting fresh grapes out in the sun for a few days, and rotating them for even exposure. That's it. The sun dries them and they become raisins! And, being dried, they have a very concentrated, intense flavor and a dense concentration of calories too. And they stay fresh for a fairly long time. They can be added to other foods like breads and cereals and pastries, or they can be eaten just as they are. When you buy them in the grocery store, one small box of them contains about 1.5 ounces -- a little under 100 raisins -- and two such boxes will provide half the daily recommended amount of fruit servings for the average man, and more than that, two thirds, for the average woman.  

Limit the Amount of Dried Fruit if Trying to Lose Weight If you need to cut down on calories and sugar, though, you should only eat them in moderate amounts, because there's a lot of natural, unrefined sugar in these little sweet treats. People who are trying to lose weight should probably limit themselves to just a handful.  

Nevertheless, raisins in moderation are generally a good snack choice for people with diabetes since they have a low GI, or glycemic index -- a number that defines how quickly a food increases blood sugar after being consumed. Raisins have an ancient history. They were first eaten in the Middle East, spread to Europe, and became very popular in ancient Greece and Rome. 

Raisins are Chock-Full of Nutrients One fourth of a cup of raisins contains zero fat, 0.65 milligrams of iron, one gram of fiber, 29 grams of carbohydrates, 21 grams of which is natural, unrefined sugar, and one gram of protein -- all adding up to a total of 109 calories. That iron content in raisins can be particularly important for women and people suffering from anemia. Raisins are also a good source for boron, which helps us maintain healthy brain function, joint health, and the ability to heal injuries. They also contain significant amounts of vitamin B6, copper, manganese, and iron.  

A Plentiful Source of Potassium These tasty dried fruits also are a plentiful source of potassium, and if we don't get enough potassium in our diets, we can have increased risk of heart disease, stroke, and high blood pressure. Raisins are simultaneously low in sodium and high in potassium, which is an excellent combination for people trying to ameliorate the problems caused by a sodium-rich diet, since our bodies need more potassium the more sodium we consume. Raisins also are an excellent source of antioxidants, which remove free radicals from your system and help protect you from cancer, other diseases, and organ damage.  

So, turn up your nose at processed snacks and grab yourself a handful -- or two -- of the mighty, amazing, and naturally healthy raisin!


Written by Dr. Welsh, Article reviewed and edited by Dr. Fine M.D..
Published on 29 May 2021

Micropollutants are a major global health issue. We are constantly bombarded by Endocrine Disrupting Chemicals, synthetic hormones, and microplastics that can potentially impair hormone balance and physiological function. Even drinking water isn't safe, especially in particularly vulnerable areas. While technology is highly effective at removing traditional pollution from the water supply, it's much more challenging to remove micropollutants at a large scale.

Luckily, advances are being made. German researchers working from the Karlsruhe Institute of Technology have designed a chemical means to affordably break down hormones in drinking water. This process uses photocatalysis to dissolve hormones into byproducts that are harmless to humans. This research was released in the academic journal Applied Catalysis B: Environmental.

It is a complex task to maximize the safety of our drinking water. It takes a variety of methods to filter pollutants out of the water. Hormones, pesticides, and prescription drugs enter our water supply from various inputs, and all have to be dealt with in their own way. As our filtration methods improve, we can target nanoparticles. Despite their diminutive size, these chemicals can still harm society at large.

Filtering Hormones Protects the Environment and Improves Our Health

Researchers are particularly interested in improving our ability to remove steroids and sex hormones like Testosterone and Estrogen from the environment. These hormones can disrupt human function and can also disrupt the health and viability of wildlife. This research is designed to help countries meet current and future European Guidelines for safe drinking water. Officials recognize that our ability to successfully eradicate rogue hormones from the water supply is lacking, largely because their low concentrations are so difficult to detect. Unfortunately, even at low concentrations, these hormones can still have a detrimental impact.

Using Chemistry to Clean Our Water

Current technologies do not meet EU goals for the filtration and removal of micropollutants, which is why research and development are necessary. Scientists from KIT's Institute for Advanced Membrane Technology and the Institute of Microstructure Technology are working together to develop new effective methods to improve the quality of water purification at a commercial scale.

The process that they've designed is promising. They coated a pored filtration system with a chemical that is sensitive to light, called Pd(II)-porphyrin. This molecule absorbs radiation from light and releases dioxin (also known as singlet oxygen) in response.

Dioxin has powerful oxidative properties, making it incredibly effective at targeting and removing organic molecules from water even at very low concentrations. It's possible to greatly reduce Testosterone, Estrogen, and other hormones from drinking water by passing it through a filtration system coated with this molecule.

New Process Very Successful at Removing Estradiol from Water Supply

Currently, the European Union wants to see Estradiol Levels in drinking water no greater than 1 ng/L. This filtration method was capable of very nearly reaching that goal. The filtration process reduced Estradiol concentrations from 100 ng/L to 2 ng/L and could clear up to 600 liters per hour with each square meter of the chemically treated material. Researchers believe they can optimize the process for both scale and effectiveness to meet EU goals.

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