Monounsaturated Fat Boost Testosterone

  • Fats and Testosterone: Everything You Need to Know About Dietary Fatty-Acids (Updated)
  • Is saturated fat bad for your health? |
  • Saturated Fat | T Nation
  • Not All Fats Are Equal!! Best Fats for Testosterone
  • Dietary Fat and Testosterone: How Fatty-Acids Affect T | Anabolic Men
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    Fats and Testosterone: Everything You Need to Know About Dietary Fatty-Acids (Updated)

    monounsaturated fat boost testosterone Subscribe to the newsletter to stay informed. Speaking of diets, are you eating enough fat, or more specifically, monounsaturated fats? Despite what all the so-called health advocates would have you believe, certain fats are actually steroid cycle hypoglycemia healthy for you in more ways than one. When it comes to testosterone, monounsaturated fats are a natural T booster. While studies do confirm that too much saturated fat can cause premature ailments, it is an over generalization to say that the fat is, therefore, bad and monounsaturated fat boost testosterone be completely removed from the modern diet.

    Is saturated fat bad for your health? |

    monounsaturated fat boost testosterone

    Saturated fat is not inherently harmful. Compared to carbohydrates and unsaturated fat, it has been linked to an increase in some risk factors for heart disease, but not directly to heart disease itself. As usual, by focusing on a nutrient in isolation, we risk missing the bigger picture: The fat you eat and the fat you store in your body is made up of different types of fatty acids, each with a long chain of carbon atoms bonded together. However, classifying fatty acids by degree of saturation does not predict how they are handled by the body.

    For example, although palmitic acid and stearic acid are both long-chain saturated fats, the former causes a greater increase in blood cholesterol levels. Those variations greatly limit our ability to discuss saturated fat in general. Just as it would be inappropriate to generalize the effects of poisonous mushrooms to all mushrooms, it is inappropriate to generalize the effects of one kind of saturated fat to all kinds of saturated fat. Medium-chain triglycerides MCTs are saturated fats containing 6—10 carbons.

    Long-chain triglycerides LCTs are saturated fats containing 12—18 carbons. The ketogenic nature of MCTs has led to a growing interest in their use as a food supplement. Since the s, many studies have linked the consumption of saturated fat with increases in blood cholesterol levels. Ancel Keys to propose the diet-heart hypothesis , which suggests that saturated fat raises blood cholesterol levels and thus increases the risk of heart disease.

    Despite some researchers arguing that there were significant flaws in the data Keys used to support his claims, [10] the diet-heart hypothesis persisted and resulted in the belief that a heart-healthy diet should limit saturated fat. Within the academic and medical communities, this conclusion was widely accepted as fact, and it influences official dietary guidelines even today.

    Since the diet-heart hypothesis led to official recommendations against saturated-fat intake, it makes sense to address heart disease first. Our arteries are lined with a layer of cells called the endothelium, which functions as a selectively permeable barrier between our blood and the rest of our body.

    This is akin to our intestinal tract, which allows for the absorption of some nutrients but not others. The key event for the formation of plaques in arteries is the retention of LDL particles in the space beneath the endothelium called the intima. As you can see, several events need to occur for heart disease to develop.

    This helps explain why heart disease has numerous environmental and genetic risk factors such as diabetes, obesity, smoking, lack of exercise, and infection. Any process that affects LDL retention and oxidation or inflammation is going to influence plaque formation and the risk of suffering from heart disease. Therefore, it makes sense to look at how saturated fat affects each of these processes. To be included in the analysis, all studies were required to meet stringent criteria, so as to best isolate the effects of dietary substitution.

    For example, all food was provided to the participants, calories and protein were matched between diets, and all interventions lasted at least two weeks.

    The results are summarized in the table below. Eating saturated fat instead of unsaturated fat or carbohydrates consistently increased lipid and lipoprotein concentrations in the blood. The one exception was a reduction in triglycerides when saturated fat was consumed instead of carbohydrates.

    Importantly, these effects were found to be consistent between sexes and across a wide range of baseline blood-lipid values and saturated-fat intakes 1. They were also consistent between studies, whatever the year of publication.

    An important limitation of this meta-analysis is that it could not differentiate between the various food sources of the nutrients, which is an important consideration we shall discuss later. Moreover, studies investigating hydrogenated oils, fish oils , and medium-chain triglycerides were excluded.

    Compared to carbohydrates and unsaturated fats, saturated fat raises the levels of lipoproteins and most blood lipids. These changes have well-researched implications for the risk of developing heart disease. The greater the number of LDL particles in the blood LDL-P , the more likely some will pass into artery walls, become oxidized, and kickstart plaque formation. High-density lipoprotein HDL removes cholesterol from arteries and plaques, protects the endothelium from damage, and inhibits LDL oxidation.

    The WHO meta-analysis reported that eating more polyunsaturated fat reduced the ratio, whereas eating more carbohydrates increased it, when saturated-fat intake was reduced. Plaque development requires that the immune system attack oxidized LDL particles within the arteries. Therefore, reducing systemic inflammation could help fight atherosclerosis, and in this manner decrease the risk of heart disease.

    Saturated fat may worsen systemic inflammation by increasing the absorption of lipopolysaccharides LPS , [27] which are bacterial endotoxins that strongly stimulate our immune system. However, a systematic review found no consistent associations between consumption of saturated fat and a variety of inflammatory biomarkers, including cytokines, adipokines, acute-phase reactants, and cell adhesion molecules.

    Up to this point, we have reviewed the effects of saturated fat on heart-disease risk factors rather than on heart disease itself. Even long-term RTCs that assessed hard endpoints of heart disease such as suffering a heart attack, or dying from one reported inconsistent links with saturated-fat intake.

    One reason for the discrepancies is the failure of many studies to isolate the effects of altering saturated-fat intake. For example, some studies gave dietary advice to only one of the intervention groups — advice such as eating more plant-based foods; eating more n-3 PUFAs from fish and seafood; eating less sugar; and eating less trans-fat from margarines, shortenings, and partially hydrogenated oils. We have evidence that eating more saturated fat instead of unsaturated fat increases known risk factors for heart disease, such as blood lipids, but studies looking at the big picture do not find a link between saturated fat and heart disease.

    How can this be? The simple answer is that fat intake is but a single piece of the heart-disease puzzle. Conversely, banning all saturated fat from your diet does not make your heart attack proof. However, results from observational and experimental studies on the effects of dairy products on blood lipid levels are not conclusive, [39] [40] and can even appear contradictory. For instance, there is RCT evidence that diets high in saturated fat from butter increase LDL-C, but that diets equally high in saturated fat from cheese might not.

    Similarly, one meta-analysis reported a lack of significant associations between heart disease mortality and high intakes of meat or dairy products including milk and cheese. It is well established that processed meats contain several carcinogenic compounds, which can influence heart disease risk. Whether saturated fat is good or bad for your heart may depend on what it is replacing — or being replaced by — in your diet.

    For example, replacing saturated fat by carbohydrates from whole grains is associated with a reduced risk of heart disease, whereas replacing saturated fat by carbohydrates from refined grains fails to confer the same benefit.

    Unfortunately, human studies are scarce. One study reported that eating a diet high in SFAs from palm oil increased self-reported anger 4. Weight gain or loss depends greatly on caloric intake. According to a review of 24 studies, different types of fat affect subjective appetite similarly, at least in the short-term e. Compared to meals high in unsaturated fat, meals high in saturated fat tend to result in lower levels of post-meal energy expenditure and fatty-acid oxidation.

    Eating more monounsaturated fat in place of saturated fat appears to spontaneously increase physical activity levels. To best understand these studies, we must first briefly discuss what they measured. About two-thirds of the testosterone in your blood is bound to sex-hormone-binding globulin SHBG. About a third of the testosterone in your blood is bound to albumin.

    Your body can use it, with some effort. Your body can readily use it. Together, your loosely bound testosterone and your free testosterone compose your bioavailable testosterone, which has a greater impact on your health than your total testosterone. Total testosterone remains within normal range, however, and the biologically active free testosterone appears unaffected. Clinical significance is not known. Please click here if you are not redirected within a few seconds. Is saturated fat bad for your health?

    Written by Alex Leaf and verified by the Examine. Last updated on Apr 18, Share our research-based analysis with your friends:

    Saturated Fat | T Nation

    monounsaturated fat boost testosterone

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    monounsaturated fat boost testosterone