Healthy RGV Issue 103 - What All Men Need to Know

HEALTHY LIFESTYLE · JUNE 2017
WHAT TO EAT
TO MAINTAIN
GREAT BODY
COMPOSITION
A look at which
phytoestrogens are
good and those we
want to avoid as well
as how dietary macros
can affect workout
results and hormonal
balance.
Did you know that what you eat
determines how you look? You
should, especially if you are actively
looking to improve your body
composition. Sure, exercise helps a lot, but
without sound nutrition (or smart nutrition),
you are just shooting in the dark hoping to hit
something that gives you results.
Sadly, it doesn't work that way, as you are
about to find out. Depending on your goal,
here is what will likely result in the biggest
bang for your time (and buck!)
FAT / WEIGHT LOSS
Weight loss is not merely about reducing
calories or burning more than you ingest,
as is believed to be the foundation of
any weight loss plan. What you should be
doing, is trying to optimize for fat loss, and
not weight in general, as you are likely to
lose a lot of muscle in the process (and
look horrible for it). Instead, opt for a low
carb ketogenic diet, which is excellent for
achieving weight loss. This diet keeps fat
intake high, protein moderate and carbs
extremely low. This places the body in a
unique metabolic state to burn through more
fat for energy production, while protein will
help to preserve muscle mass.
WEIGHT / MUSCLE GAIN
If you want to maximize the speed of muscle
accumulation, you will need carbohydrates.
However, this can be a problem as people
have different carbohydrate sensitivities,
resulting in some people accumulating
excessive fat along with some muscle. A
better result may be to cycle carbohydrates
around the workout period. By doing this
muscle, synthesis is kept high as carbs are
shuttled into muscle for storage as glycogen,
and not fat. Some people respond much
better, however, and can take carbohydrates
in throughout the day, likely as a result of
superior insulin sensitivity. These individuals
also have better muscle building potential
and do not accumulate fat as easily.
TAKE NOTE OF
PSEUDO-ESTROGENS
Pseudo-estrogens can really make it difficult
to achieve a lean physique, as they mimic the
actions of the natural estrogens produced by
the body. Estrogen is a fat-sparing hormone
that also increases fat storage, and may
explain why women possess more fat stores
than men. Not all pseudo-estrogens are
bad, as there are some found in plant foods
that can benefit health. These are the ones
that actually compete with estrogen, either
reducing its actions or blocking it altogether.
Of Particular note, avoid the following:
° ° Soy and soy products
° ° Wheat products
° ° Beer and hops
° ° Flaxseed
° ° Barley
There are dozens more of these
phytoestrogens that do not help you achieve
the physique you've been dreaming of, as
they make fat loss very difficult. Instead, opt
for these natural Phyto-estrogens which can
help you get a hold of estrogen in your body:
POMEGRANATES
Pomegranate juice has demonstrated its
ability to inhibit an enzyme (aromatase) that
converts testosterone to estrogen, according
to results of a study. It also works to increase
testosterone levels.
RESVERATROL
A compound found in grapes and red wine,
resveratrol is a potent anti-oxidant and
anti-inflammatory agent that binds to the
estrogen receptor, preventing the hormone
from negatively affecting the body.
CONCLUSION
It takes more than training to get a physique
of your dreams. You need to take into
account your genetics, as you may or may
not do well on a high carb diet. Minimizing
your exposure to pseudo-estrogens and
consuming only those beneficial will allow
you to enjoy the benefits of estrogen where
it is needed, and preventing the negative
where it is not desired. Consider using
a natural estrogen blocking supplement
for extra support, if you find it difficult to
consume enough phytoestrogens on a
daily basis.
By Alex Eriksson
www.anabolichealth.com
31 HEALTHY MAGAZINE