Overcoming Andropause Part 3: Protein By J.W.

Simpkins Fit Men Over 40 In Part 2 of this series on Overcoming Andropause I outlined the different types of carbohydrates and their impact on your energy production and hormonal balance. Now its time to delve into the topic of protein and how making the correct food choices can skyrocket your anabolic response! Most men know that when it comes to building muscle, protein is the nutrient that is numero uno. Protein is broken down during the digestive process into amino acids that form the building blocks of your body. But proteins role goes far beyond just building bigger biceps and is in fact instrumental in the following metabolic processes: Helps to transport nutrients to your bodys cells and detoxify waste products. Maintains the acid/alkaline balance. Supports the formation of immune antibodies. Forms enzymes, neurotransmitters and hormones. Maintains fluid balance inside and outside cells. Plays a role in blood transport and blood clotting. Essential for the formation of bone, cartilage, collagen, elastin and keratin for healthy skin. Supports healthy liver function for estrogen detoxification and conversion of thyroid hormone thyroxine (T4) into the more active form triiodothyronine (T3).

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Since there is some protein contained in most foods, it stands to reason that you should be able to acquire more than enough protein in your daily diet to support basic metabolic function. However, much like any nutrient in the diet, consumption doesnt necessarily guarantee digestion and assimilation. All proteins are not created equal. Selecting a protein food source that is of high quality, provides a complete amino acid complement and is easily digestible is paramount to optimizing your health and performance. Animal vs. Plant Based Proteins Animal proteins are superior to plant based proteins for sustaining human health period. There I said it. Now you can go tell all of your raw food vegan, patchouli smelling, card carrying PETA member friends that some cool guy on the internet told you so. But dont just take my word for it Here are some protein facts: Animal proteins from healthy pasture raised or wild animals contain fats that facilitate the absorption and utilization of the important fatsoluble vitamins A, D, E and K. Although fat and cholesterol in animal proteins have been singled out as major contributory factors to cardiovascular disease, many researchers are now acknowledging their beneficial roles when it comes to immune regulation, inter-cellular communication and steroidal sex hormone production (think testosterone) among others. The human body requires twenty-two different amino acids in order to function nine of which are essential, meaning they cannot be manufactured by the body and therefore must be present in the diet. Animal based proteins contain all nine of the essential amino acids (valine, leucine, isoleucine, lysine, tryptophan, methionine, histidine, phenyalanine and threonine) whereas most plant-based proteins are
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missing one or more of these amino acids making them incomplete proteins. To be fair, you can combine plant-based proteins such as legumes and grains to form complete protein meals containing all nine of the essential amino acids. Another possible option is to include soybeans in your diet, which do contain all of the aforementioned essential amino acids all on its own. Great, you say, so animal proteins arent really that necessary. Now I can sell my George Foreman Grill on eBay and do something good for the planet by becoming a vegan!

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Not so fast... The problem with plant-based proteins isnt based solely on their amino acid content (or lack thereof), but also their digestibility. As I mentioned previously: Consumption does not guarantee digestion and assimilation. When we look at various forms of plant-based proteins such as grains, nuts, seeds and legumes, we have to take into account the anti-nutrient factor. You may be surprised to hear that unlike other living creatures that have the capability of locomotion, plants cant just kick it into high gear and run away from hungry predators seeking to make an afternoon snack out of them. As a result, they have evolved a number of effective mechanisms to defend themselves against being attacked and eaten. Three antinutrients found predominantly in plant-based foods are protease inhibitors, phytates and lectins. These so called anti-nutrients work in one way or another to inhibit digestion, slow growth and diminish reproductive capacity in the animals or insects that consume them. Well thats just rude! Protease Inhibitors: This class of anti-nutrients is most infamous for their action of inhibiting the protein-digesting enzyme trypsin, which is secreted by the pancreas. In the absence of adequate trypsin, the body has difficulty assimilating dietary protein and this can cause protein deficiencies, as well as pancreas hypertrophy (increase in size) due to the stress of increased trypsin production. Trypsin inhibitors are found in negligible amounts in grains, seeds and nuts, but are particularly numerous in soybeans. Traditional fermentation techniques used to produce soy foods such as tempeh,

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miso and natto, deactivate trypsin inhibitors making them safe for human consumption. However, the lucrative soy industry has done an exceptional job inventing and marketing textured vegetable proteins that have become ubiquitous in commercial health food products many of which still contain trypsin inhibitors even after being highly processed. Phytates: Phytates are found in grains, seeds and beans and carry out their dastardly deeds by binding to minerals such as zinc, magnesium and calcium, making them unavailable for digestion and assimilation. Despite adequate dietary intake, nutrient deficiencies can still occur in the presence of phytates. Inhibition of zinc is of particular concern for us men because of its direct involvement in the production of the anabolic hormones testosterone, growth hormone and insulin-like-growth factor (IGF-1). Low levels of these hormones exacerbate the symptoms of andropause and hasten physical as well as mental degeneration. Lectins: Lectins are proteins found in grains and beans that can bind to carbohydrates in the digestive tract. They can cause significant inflammation to the intestinal wall, resulting in a condition known as intestinal hyperpermeability or leaky gut. This condition causes the tight junctions of the intestinal wall to become porous, allowing bacteria, toxins and undigested food particles that would normally be kept out to enter into the blood stream. Many health practitioners today believe that leaky gut is the main casual factor in a wide range of chronic health conditions such as chronic fatigue syndrome, fibromyalgia, autoimmune disorders, depression, anxiety, ADHD, autism and environmental allergies.

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Lectins can also lead to nutritional deficiencies by damaging the tiny hair-like microvilli that line the intestinal wall, preventing them from carrying out their vital task of absorbing nutrients from food. Phytoestrogens: Although technically not an anti-nutrient, phytoestrogens should also be taken into account when discussing plant protein sources. Phytoestrogens are compounds in plants that have estrogen-like properties, capable of binding to estrogen receptors in the body. Much fanfare has been made in the media about the beneficial health effects of phytoestrogens such as genistein (found in soy foods) for helping to mitigate menopausal symptoms in women and possibly preventing breast and cervical cancer. Unfortunately, there has been very little research to date on the hormonal effects of genistein and other phytoestrogens in human adult males. The research that has been conducted on genistein and its effects on the male endocrine and reproductive systems used mostly rodents as test subjects. Rodent studies dont always translate well to humans, but nevertheless here are some of the results: Males exposed to genistein had lower testosterone levels in adulthood. Males exposed to genistein during gestation had reduced penile and testis size. Exposure to genistein caused low semen concentrations, lack of sperm motility, and a reduced sex drive. Adult males exposed to genistein were less likely to mount and ejaculate during mating tests. Of course we are not rodents, but as a red blooded human male, mounting and ejaculating are two of my favorite pastimes, so I think Ill hedge my bets and forgo the tofu.
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Great, you say, now I can stop eating bland rabbit food and chow down on a mouthwatering man-sized New York Striploin!

Not so fast Because of modern food production, most "civilized" societies no longer consume all parts of an animal as our ancestors once did. Instead, we generally eschew organs, bone marrow and connective tissue (which are rich sources of vitamins, minerals and anti-stress amino acids such as glycine) in favor of muscle meats such as steak and chicken breast. The problem with eating muscle meats exclusively is that they contain high amounts of the amino acids tryptophan and cysteine. Although these amino acids are important for health, your requirements for them diminish with age.
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Failure to reduce your dietary intake of tryptophan and cysteine accordingly can lead to increased inflammation, reduced cellular energy production and a decreased metabolism due to thyroid inhibition. Muscle meats also have a high phosphorous content and in the absence of adequate dietary calcium to balance it out, this increases your chances of developing osteoporosis. And here you thought this condition only happens to little old ladies named Beatrice. When we eat animal proteins in the traditional ways we assimilate a large amount of glycine and gelatin. This whole-animal balance of amino acids supports all sorts of biological process, including a balanced growth of children's tissues and organs. ~Ray Peat PhD From Brains to Butt? I dont know about you but sheep brains, lamb thymus or yak kidneys arent exactly high on my gastronomical bucket list. So whats a modern smart phone touting guy to do if he wants to reap the health enhancing benefits of whole animal consumption, without having to open his own abattoir? The answer is to select animal-based proteins that are of high quality, convenient to prepare, easily digestible and include all of the necessary nutrients that equate to traditional whole animal consumption. The following is a breakdown of my recommended proteins: Gelatin: Gelatin is made from cooked animal collagen (examples are pig ears, oxtail and chicken feet) and it makes up 50 percent of the protein in animals. The majority of gelatin is comprised of the amino acid glycine (35 percent), with the rest being proline/hydroxyproline (21 percent) and alanine (11 percent).
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Most nutrition authorities dismiss the importance of dietary glycine and proline as being nonessential, due to the fact that the body can manufacture them as needed under normal conditions. But new evidence suggests that these amino acids become conditionally essential when a person is under chronic stress. Serious shortfalls of glycine and proline have been observed in individuals with osteoarthritis, rheumatoid arthritis and other connective tissue and cartilage disorders. Adding gelatin to your diet can give you the following benefits: Aids digestion by enhancing hydrochloric acid production in the stomach for more efficient protein digestion. Glycine is needed to support liver detoxification of metabolic waste products and excess hormones such as estrogen. Glycine acts as an inhibitory neurotransmitter, minimizing the impact of stress on the body and promoting more restful sleep. Glycine is a precursor to creatine, which is a muscle component required for energy production and muscle repair following strenuous workouts. It is a major component of collagen production required for the maintenance of healthy skin, joints, nails and hair. Gelatin powder should be combined with each meal containing muscle meats to balance out the amino acid profile and down regulate the potential inflammatory cascade. Suggested use: 1-2 tablespoons of gelatin powder mixed in beverage of choice. Note: When purchasing muscle meats such as beef, chicken, lamb or bison, always choose products from grass-fed/pastured raised animals.

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Liver: Liver has always been revered by many ancient cultures as a sacred source of power and divine nourishment. Me I choke on the stuff unless its fried with bacon and swimming in beer and mesquite flavored barbeque sauce. Welcome to the 21st century. Normally I only put things in my mouth that give me instant pleasure, but I make an exception for liver because its just so damn nutritious. Liver is a rich source of the fat-soluble vitamins A and D, as well as folic acid, vitamins B2, B6, B12, zinc and copper. Liver is an excellent source of vitamin A, which has been shown in several compelling studies involving animals and humans to be directly involved in both testosterone production and estrogen suppression in the testes. Conversely, a high intake of vitamin A (over 20,000 IU per day) can inhibit thyroid function, so I recommend eating no more than 3-6 oz of liver per week. Also, because liver is the main organ of detoxification, it would be prudent of you to source it from healthy animals that are grass-fed/pasture raised. Eggs: Eggs have been called natures perfect food, and for good reason. Not only do they contain all of the essential amino acids making them a complete protein, but eggs are also a rich source of fat-soluble vitamins A, D, E and K, B-vitamins and the hard to get minerals selenium and iodine. Eggs can give you eyes like a hawk because they are an excellent source of the much-lauded carotenoids, lutein and zeaxanthin. These two fat-soluble antioxidant powerhouses support healthy vision and recent research has demonstrated that they can even combat cataracts and macular degeneration.

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Brain food also comes to mind when describing eggs, because each egg supplies a generous amount of cholesterol and choline both important nutrients when it comes to healthy brain function. Of course, theres a big difference between eggs from factory farmed chickens and pastured raised hens that are free to roam outdoors in the fresh air and sunshine, eating bugs, worms, grass and seeds. Pastured raise eggs have been found to contain higher levels of vitamins A and E, folic acid and vitamin B12, as well as omega-3 fatty acids. Check out your local farmers market for the highest quality eggs. Suggested dietary intake is 1-2 eggs per day. Shellfish: Unless youre a Jewish vegan, I highly recommend adding shellfish to your diet. Shrimp, oysters, lobster and scallops have a high protein to unsaturated fat ratio and are excellent sources of the minerals zinc, selenium and copper. Zinc, selenium and copper are essential for mens health because they are involved in hormone production (think testosterone and thyroid) and aid in the prevention of prostate cancer. The only caveat is that you should definitely source your shellfish from reputable certified sustainable fisheries. Most of the seafood found at your local supermarket is imported from Asia harvested on aquatic farms where the water is often polluted by sewage, industrial chemicals and agricultural runoff. The farmers deal with this pollution by adding high dose veterinary antibiotics into the feed in order to prevent the poor critters from going tits up too soon. Additionally, scientists have found samples of seafood imported from Asia to be contaminated with heavy metals, DDT and flame-retardants. Yep, you read that right flameretardants! Makes you wonder how well they cook up.

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Fish: The same rules for shellfish apply to regular fish when it comes to selecting the highest quality with minimal contamination. However, there is some debate in the nutrition blogosphere over which type of fish is healthiest when it comes to fat content low fat warm water fish like tilapia or fatty cold-water fish like salmon. This tale of two scales stems from the idea that the higher the unsaturated fat content a fish contains, the more susceptible the fats are to destructive oxidation in the body. The opponents of unsaturated fats claim that they adversely affect cellular energy production and inhibit thyroid function. On the other hand, the unsaturated fats found in cold-water fish are in the form of the essential omega-3 fatty acids, which have been heralded in numerous studies as being highly beneficial for cardiovascular health, brain function, hormone production and the reduction of systemic inflammation. So whos right and whos wrong? Personally, I take the middle ground and eat both. After all, the protein quality for each type of fish is not up for debate. When it comes to the fat content, you can still reap the benefits of the omega3 fats and minimize their oxidation by cooking the fish in a saturated fat such as coconut oil or grassfed butter. Additionally, you can take 400 IU of a vitamin E supplement and 50 mg of grapeseed extract along with your meal to fight oxidation of unsaturated fats in your body. I recommend eating fish twice a week and my favorite choices are salmon, trout, halibut, sole, cod, sardines, tilapia and haddock. Cheese: Recent research published in the journal Nature, confirms that humans began making cheese 7,500 years ago during the Neolithic period. Researchers speculate that making cheese from the milk of
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domesticated animals enabled humans to preserve food for storage and transportation. More importantly, cheese making allowed them overcome the problem of indigestibility caused by the milk sugar lactose. Cheese is an excellent source of complete protein with a high calcium to phosphorus ratio, which helps to prevent osteoporosis. A study published in the American Journal of Clinical Nutrition showed that a diet rich in calcium also aids weight loss by down regulating parathyroid hormone and increasing the bodys ability to burn fat. Despite the fact that cheese does have a high tryptophan content, the calcium and phosphorus prevent the conversion of tryptophan into pro-inflammatory serotonin. Its also low in iron (unlike red meat) and this makes it an ideal protein source for men. Unlike women, men dont menstruate so excess iron can build up in our bodies causing accelerated aging, heart disease and even cancer. The best cheeses are made from raw milk because unlike pasteurized cheeses, they still contain important enzymes that aid proper digestion. Its a good idea to avoid cheeses that contain food additives like carrageenan, as these ingredients can cause digestive disturbances thatll have you passing gas worse than an old man at a bridge tournament. Conclusion Here are some simple rules to follow for optimal protein consumption: 1. Choose animal-based proteins from grass-fed/pasture raised animals. 2. When eating meats high in iron like beef, avoid combining it with foods high in vitamin C, as this will increase your absorption of iron. 3. Always have 1-2 tablespoons of gelatin powder along with meals that include muscle meats.

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4. If you do choose to eat plant-based proteins in the form of grains, seeds and nuts, soak them overnight in water with a small amount of apple cider vinegar to help breakdown the phytates. 5. If you do decide to include soy in your diet, make sure you only eat fermented soy foods such as tempeh, natto and miso. 6. Do not overcook your animal proteins because this makes them harder to digest and will increase the formation of compounds called Advanced Glycation End Products (AGEs), which are a major contributor to chronic inflammatory diseases. 7. Depending on your body size and level of activity, daily protein intake should be 0.85 1.0 grams per pound of body weight. 8. After the age of forty most people gradually produce less and less stomach acid needed for complete protein digestion. If youre having chronic digestive issues in the absence of a doctor-diagnosed condition then you can try taking supplementary Betaine HCI capsules with your meals to aid digestion. In Part 4 of this series, I will be discussing the best sources of healthy fats that will help you to optimize anabolic hormone production, increase metabolic rate and protect your brain function. References Wheeler MD, Ikejema K, Enomoto N, Stacklewitz RF, Seabra V, Zhong Z, Yin M, Schemmer P, Rose ML, Rusyn I, Bradford B, Thurman RG. Glycine: a new anti-inflammatory immunonutrient. Cellular and Molecular Lifesciences 1999 Nov 30;56(9-10):843-56. Barakat HA, Hamza AH. Glycine alleviates liver injury induced by deficiency in methionine and or choline in rats. European Review for Medical and Pharmacological Sciences 2012 Jun;16(6):728-36. Ronen N, Livne E, Gross B. Oxidative damage in rat tissue following excessive L-tryptophan and atherogenic diets. Advances in Experimental Medicine and Biology 1999;467:497-505.

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Sicuteri F, Del Bene E, Fonda C. Sex, migraine and serotonin interrelationships. Monographs in neural sciences 1976;3:94-101. Carvalho DP, Ferreira AC, Coelho SM, Moraes JM, Camacho MA, Rosenthal D. Thyroid peroxidase activity is inhibited by amino acids. Brazilian Journal of Medical and Biological Sciences 2000 Mar;33(3):355-61. Shafiei Neek L, Gaeini AA, Choobineh S. Effect of zinc and selenium supplementation on serum testosterone and plasma lactate in cyclist after an exhaustive exercise bout. Biological trace element research 2011 Dec;144(1-3):454-62. doi: 10.1007/s12011-011-9138-2. Epub 2011 Jul 9. Rodrigo Maestre, John D. Douglass, Sarala Kodukula, Isabel Medina, and Judith Storch. Alterations in the Intestinal Assimilation of Oxidized PUFAs Are Ameliorated by a Polyphenol-Rich Grape Seed Extract in an In Vitro Model and CACO-2 Cells. The Journal of Nutrition January 16, 2013, doi: 10.3945/?jn.112.160101. Kiechl S, Aichner F, Gerstenbrand F, Egger G, Mair A, Rungger G, Spgler F, Jarosch E, Oberhollenzer F, Willeit J. Body iron stores and presence of carotid atherosclerosis. Results from the Bruneck Study. Arteriosclerosis and thrombosis: A Journal of Vascular Biology 994 Oct;14(10):1625-30. Gonzalez MJ, Gray JI, Schemmel RA, Dugan L Jr, Welsch CW. Lipid peroxidation products are elevated in fish oil diets even in the presence of added antioxidants. The Journal of Nutrition 1992 Nov;122(11):2190-5. Livera G, Rouiller-Fabre V, Pairault C, Levacher C, Habert R. Regulation and perturbation of testicular functions by vitamin A. Reproduction (Cambridge England) 002 Aug;124(2):173-80. Brandon DL, Bates AH, Friedman M. ELISA analysis of soybean trypsin inhibitors in processed foods. Advances in experimental medicine and biology 1991;289:321-37.

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Pusztai A, Ewen SW, Grant G, Peumans WJ, van Damme EJ, Rubio L, Bardocz S. Relationship between survival and binding of plant lectins during small intestinal passage and their effectiveness as growth factors. Digestion. 1990;46 Suppl 2:308-16. Lilian U. Thompson. Potential health benefits and problems associated with antinutrients in foods. Food Research International Volume 26, Issue 2, 1993, Pages 131149. Santti R, Mkel S, Strauss L, Korkman J, Kostian ML. Phytoestrogens: potential endocrine disruptors in males. Toxicology and industrial health 1998 Jan-Apr;14(1-2):223-37. Strauss L, Mkel S, Joshi S, Huhtaniemi I, Santti R. Genistein exerts estrogen-like effects in male mouse reproductive tract. Molecular and cellular endocrinology 1998 Sep 25;144(1-2):83-93.

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