Does Soy Protein cause 'feminization' of men?

Does Soy Protein cause 'feminization' of men?

Several conflicting studies have been published concerning the side effects some men have experienced consuming soy protein.

One study, based on the consumption of over 100 grams of soy protein per day found that 'feminization' in men did occur in a statistical significant percentage over those in the placebo group. This included enlarged/sensitive breasts, reduced testosterone production and libido. One good side effect was that hair loss seemed to diminish.

Another study, based on consumption limited to a maximum of 50 grams of soy protein/day, found no occurances of such feminization side effects. In fact, the isoflavones and phytoestrogen found in soy protein were determined to, in some men, increase testosterone levels due to the body counteracting the introduction of these female 'phytoestrogen' into their systems.

The bottom line is that several studies have shown that a balance of whey, egg, casein, and soy proteins is recommended because it closely mimic the amino acid profile of human tissue. There is no need to consume more than 50 grams of soy protein/day so limit yourself to that amount and supplement the balance with whey, egg, and casein proteins. There are many choices to choose from but one locally sourced brand is Body for the Ages Protein powder. It is available for purchase online at www.bodyfortheages.com.

Fightin fat with fat - Fish and Omega 3 oils

Most folks know eating certain cold water fish, like salmon and halibit is good for you because of the Omega 3 fats they contain. The Omega 3 oil is heart friendly and helps keep arteries unclogged. Another benefit many don't know about is that they help you feel full, longer, than other foods such as carbohydrates. This means you are less like to want to eat again after having a fish dinner. If you just hate fish, then take Fish Oil capsules. Your local Costco store has a jumbo size bottle available at the best price I've found.

US Kids deficient in Vitamin D

According to Michal Melamed of the Albert Einstein College of Medicine 70% of US kids have deficient or insufficient Vitamin D levels. This confirms what this blogger has been saying for a long time; Supplements are often necessary to maintain adequate levels of many nutrients. Yes, Kids don't spend as much time outdoors where UV light exposure causes the body to produce Vitamin D and many don't drink as much milk but the fact is, given the fact most folks just don't eat right enough of the time supplements are a good way to stay healthy.

Chronic Pain caused by inflamation

New reports DIET critical in reducing chronic pain caused by inflamation. (joints, muscles, etc.)

Foods that have been found to contribute to inflamation and subsequent pain include:
Refined sugar, refined grains/breads/flour, refined oils and fatty meats. Unfortunately these foods make up 30-40% of the typical American diet.

It is suggested to reduce your consumption of the above foods by at least 10% and preferably 20% and replace with vegetables, fruit, raw nuts(almonds especially), potatoes (regular and sweet), lean meat, skinless chicken, fish, eggs(1 yolk per 3 eggs). Olive and coconut oil, fish oil (omega 3) used in moderation is great. Spices such as ginger, turmeric, rosemary, oregano, garlic, corainder, and pepper have also been shown to have anti-inflamatory properties.

FUN FOODS that are good for you in moderation: chocolate, red wine, stout beer.

Also, instead of taking Advil or Tylenol which in some folks negatively affect the liver. Asprin, when consumed in high doses has been shown to contribute to the development of ulcers. WHITE WILLOW BARK, a natural anti-inflamatory, is recommended as a possible alternative. (check with your Doctor first)

Too much Soy may increase estrogen Levels in Men

There are now scientific studies showing that men who consume more than 25 grams of Soy (Milk, Tofu, etc.) per day are at risk for increased levels of estrogen that may cause gynecomastia(enlarged breasts) and other 'feminzation' characteristics, including reduced libido. Countries such as Israel, France, Australia, and New Zealand have actually recommended that Soy protein not be used in infant formulas unless lactose intolerance is present.

That said, Soy has also been shown to reduce the incidence of prostrate cancer and heart disease. Bottom line, if you are a man, limit your Soy intake to 25 grams/day.

The 'Pyramid' of Success

To vary your workouts and reduce the amount of time in the gym try using the 'Reverse Pyramid' system.

After a warm-up, start with your max. wt.(8-12 reps) and then reduce by 20% for each subsequent set for a total of 3-4 sets. (no rest between sets) You will not only get a great anerobic workout but a great aerobic workout as well. You don't need to warm up on subsequent exercises for the same bodypart.

Common Supplements and their effect purpose

There are alot of supplments out in the marketplace and most folks aren't sure what they are used for.

Here is a brief outline of a few most folks don't know about:
Calcium: RDA-1000mg/day - Milk/milk products - Strong bones, teeth, regulate heart beat and muscle action/nerve function, blood clotting.
Chromium: no RDA - Corn oil, whole grain cereals - Glocose metabolism (energy)
Iodine ; 150mcg/day - Seafood, iodized salt - Helps form hormone thryozine which regulates metalbolism.
Magnesium : No RDA - Nuts, green vegetables, whole grains - Maintains bodys PH balance, assists in metabolizing carbohydrates and minerals.
Selenium: 50-200 mcg/day - Seafood, lean meats, grains - Protects body tissues against oxidative damage from radiation and assists with normal metabolic processing.
Zinc: 15mg/day - Lean meats, eggs, seafood, whole grains - Improves digestion and metabolism, aids in healing from injury, may reduce bad (LDL) cholesterol.

Most of the above are included in a good multi-vitamin/mineral supplement. I recommend taking an extra 500 mg zinc in addition to a high potency multivitamin/mineral supplement.

Supplement of the Month - Coenzyme Q (CoQ)

Coenzyme Q is part of the mitochondria of cells. (The energy producing part of cells) and is necessary for energy production. It is found in Beef, Salmon, Spinach, and Peanuts but many people don't get enough in just food. It may improve heart-muscle metabolism and is considered helpful for chest pain caused by narrowed arteries. It has been shown to enhance the pumping action of the heart.
This supplement is recommended for healthy adults only. If you have a a diagnosed heart condition, check with you doctor before taking. I take it daily for preventative measures and recommend it for anyone older than 40.

Summertime Tanning Tips and Cobra Info

Now that Summer is almost here let's debunk some myths about sunscreen protection. SPF 30 is NOT twice as protective as SPF 15. Here's how it works: SPF15 screens out 93% of UVB rays, SPF30 blocks 97%, and SPF50 blocks 99%. Not much difference in reality.

Regarding those of you on Cobra Insurance Plans. The nations' economic stimulus plan now requires former employers of most laid off employees to pay 65% of their cobra premium. Be sure to contact the HR department where you used to work to make sure you get the benefit. The employer is reimbursed via a payroll tax credit. Paying 35%is sure a lot better than paying 100%.

How Much Water is enough?

There is a big myth about how much water you need to drink each day. Typical guidelines say 11 cups a day for women and 16 cups (8oz/cup) for men.

The bottom line is let thirst be your guide. When your thristy, drink some water. If you are running a marathon you sure the heck are going to need more than 16 cups and if your relaxing at home you probably only need 4 or 5/day.

Also, let's stop using all those plastic bottles. If your in San Francisco, the city water is excellent. Refill those plastic containers or make sure the bottles are made of corn starch.

Power Breakfast

For busy folks the following is a quick an easy 'Power Breakfast' that gives you plenty of protein and carbohydrates (energy).

Ingredients:
1. 12 grain (whole or ground) cereal (half fill standard sized cereal bowl) (purchase at Whole Foods, Rainbow Grocery, Harvest Market in bulk.)
2. 1/4 Cup egg whites. (Purchase in quart containers at supermarket.) Note: Get pure egg whites, not Egg Beaters. Egg Beaters has yellow food coloring, salt, and other additives.
3. Splenda or honey for sweetening.
4. Yogurt, plain or fruit. (Low fat, not non-Fat)
5. Dried cranberries or blueberries.
6. Frozen fruit. (I recommend Wawana Festival Blend from Costco. You can also just cut up fresh fruit if preferred but that takes longer.


-Put enough water in the cereal bowl so there is a 1/8" layer of of water over the top of the cereal after stiring. Cook in microwave for 3-1/2 minutes. Make sure the bowl is not more than 3/4 full. Put a folded paper towel under the bowl to catch any 'boil over' during cooking.

After cooking, stir in the eggwhites, splenda or honey, one tablespoon of yogurt, and sprinkle on some dried cranberries or blueberries.

- Put frozen fruit in bowl and microwave for 1 to 1-1/2 minutes. Top with 2 Tablespoons of yogurt.

This is a fast to make and complete breakfast and has about 50% protein, 30% carbs, and 20% fat, an ideal ratio for someone who is exercising regularly. (3x week or more)


Gordon Crespo
NASM Cpt
415.307.0439

Health / Fitness - Morning supplement suggestion

Dear Health and Fitness enthusiasts,

If you are training at the gym 2 or more days a week and are trying to increase both your energy and strength, Creatine Monohydrate w/carbs is ideal to take first thing in the morning, before breakfast. I also add Psyllium Husk Powder, used to help digestion and cleanse the colon so you get a two for one drink. The Psyllium also seems to help prevent the bloating some people get from Creatine.

Helpful hint for the week of April 27th.