Overcoming Andropause Part 4 - Good Fats vs Bad Fats

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Overcoming Andropause Part 4: Good Fats vs Bad Fats

By J.W. Simpkins – Fit Men Over 40

In Part 3 of this series on Overcoming Andropause I covered the importance of dietary protein and how eating the correct types of protein can either make or break your anabolic hormonal response. So now last but definitely not least on the topic of macronutrients, I will be covering dietary fat and how, much like Rodney Dangerfield, it often gets no respect. For some men, the word fat resides within the same lexicon of fear as the words shark or cancer… or ex-wife. Of course, being guys we don’t like to openly admit to body image insecurities and we sure as hell don’t ask each other “Does this Bud Light t-shirt make me look fat?” It would seem logical then to draw a direct correlation between the amount of dietary fat consumed, total body fat accumulation and the risk for cardiovascular disease – after all, fat makes you fat and clogs your arteries, right? This has been the general consensus since the 1970’s when a committee headed by then U.S. Senator George McGovern released a report titled Dietary Goals for the United States (other wise known as the McGovern Report) incriminating saturated fat and cholesterol as the main causes of increasing rates of heart disease and obesity. Despite the strong objections of a number of eminent scientists of the day, Senator McGovern and his committee recommended that Americans should reduce their saturated fat and cholesterol intake drastically and replace it with “heart healthy” food products such as margarine. Nation Wide Fast forward to present day and rates of obesity have skyrocketed decade after decade since the McGovern report was released. This despite the fact that the general population embraced the recommendations by eating less saturated fat and cholesterol and more low-fat products manufactured by the big food corporations who were eager to cash in on this dietary trend.


As a result, incidence of obesity related diseases have increased steadily across all demographics in the form of Type 2 diabetes, high blood pressure, stroke, heart disease, cancer, liver and gall bladder disease, osteoarthritis and infertility in both sexes. With specific regards to andropause, excess body fat is a significant source of the aromatase enzyme, which causes a higher than normal conversion of testosterone into estrogen. This can lead to issues such as water retention, breast enlargement (gynecomastia), loss of sex drive and bawling your eyes out while watching the sappy chick flick The Notebook. Of course, there isn’t one identifiable risk factor solely responsible for the rise in obesity – although some health experts have tried in vain to distill the problem down to a single cause such as a lack of exercise, consumption of high fructose


corn syrup, environmental toxins, genetics, excessive caloric intake or chronic stress. But what role does dietary fat have to play in all of this and why, if fat consumption has gone down, are people fatter and sicker than ever? The answer to that question lies in part with the differences between the various forms of dietary fat and how they interact in the human body. Figuring Out Fat The idea that a low-fat diet is beneficial for health is based upon questionable science that focuses primarily on the caloric density of fat and virtually ignores the fact that it serves many important physiological functions such as: • Plays a vital role in brain development and function (60% of your brain is made of fat). • Protects vital organs by cushioning them against injury from trauma. • Necessary for the digestion and absorption of fat soluble vitamins A, D, E and K. • Essential component needed for cell membrane integrity and function. • Stored energy that can be utilized during times of famine. • Helps to insulate us and regulate body temperature. • Constitutes 80% of the myelin sheath, which is the protective covering on neurons that aids in nerve signal transmission. • Plays a major role in internal cellular communication. • Makes food palatable and prevents over eating through satiation. • Supports steroidal hormone production (think testosterone). The majority of fat found in the body is in the form of triglycerides, which for you science geeks, is an ester derived from glycerol and three fatty acids. Although cholesterol has been labeled public enemy number one when it comes to heart disease, it’s actually elevated triglycerides in the blood that presents a greater risk to the health of your ticker. Triglycerides are comprised of molecules called fatty acids that are classified by their degree of saturation, with the three main categories being saturated (no double bonds between the individual carbon atoms), monounsaturated (one


double bond with the rest of the carbon atoms single-bonded) and polyunsaturated (more than one double bond). OK, now my brain hurts… The ratios of these fats in the body will vary for each individual depending on which of them predominates in the diet. By examining in-depth the unique properties of each of these fats and how they interact in your body, you will have a better chance of circumventing the metabolic chaos of obesity by making healthier food choices. Saturated Fat Much of the anti-saturated fat crusade is based upon the lipid hypothesis put forth in the late 1950’s by a researcher named Ancel Keys. Keys’ theory was that saturated fat in the diet raised cholesterol levels in the blood and therefore was directly related to coronary heart disease. Unfortunately the lipid hypothesis itself was a misguided attempt by scientists to explain the sudden rise in deaths from a relatively new phenomenon called myocardial infarction (MI), otherwise known as a heart attack. I say “relatively new phenomenon” because up until the early part of the 20th century death from a heart attack was a rare occurrence – and this was during a


period of time when breakfast was most likely to have been bacon and eggs fried in butter, rather than a bowl of cold high-fiber cereal drowning in skim milk. Dr. Dudley White, a prominent cardiologist of the day strongly disagreed with the lipid hypothesis and he pulled no punches when he declared: “I began my practice as a cardiologist in 1921 and I never saw an MI patient until 1928. Back in the MI free days before 1920, the fats were butter and lard and I think that we would all benefit from the kind of diet that we had at a time when no one had ever heard the words ‘corn oil’.” Despite the fact that there was very little scientific evidence to support the theory that saturated fats caused heart disease, the vegetable oil manufacturers recognized the potential financial windfall for their industry and began funding further studies designed to validate the lipid hypothesis. So, for the next 40 years because of politics and profit, saturated fat was labeled a nutritional leper and vegetable oils became liquid gold. Guilty Until Proven Innocent Saturated fats are found in animal-based foods such as butter, cheese, meats and cream, as well as a few plant-based foods such as coconut and palm oils. Because of their unique chemical composition, saturated fats are solid at room temperature and very stable – this makes them highly resistant to oxidation from cooking (even at high temperatures) and rancidity. The studies claiming that saturated fats raise cholesterol often point to the fact that they raise levels of the “bad” cholesterol called low-density lipoprotein (LDL), thought to be responsible for coronary heart disease. However, what often gets ignored is that saturated fats also raise levels of the “good” cholesterol called high-density lipoprotein (HDL) thought to lower the risk of coronary heart disease. Confused yet? The waters become even murkier when we look at cholesterol in the context of its influence on body chemistry and discover that without it we would quickly perish. It is so vital for our survival that over 80 percent of cholesterol in the body is produced by the liver on demand. Only 20 percent in the body comes from the food we eat and studies have shown that it’s actually oxidized cholesterol found in processed food products like powder eggs and powdered milk that can damage arterial walls leading to a build up atherosclerotic plaque.


The many benefits of “real” cholesterol include: • Acts as an antioxidant to prevent free radical damage that can lead to cardiovascular disease. • It helps to maintain the integrity of the intestinal lining to keep out pathogens and absorb nutrients from food. • Bile needed to emulsify dietary fats for enhanced absorption is made from cholesterol. • The body requires cholesterol in order to convert sunlight on skin into the activate form of vitamin D, which is crucial for bone health, immune function, hormone production, mineral metabolism and nervous system function. • Cholesterol is required for the proper function of neurotransmitters in the brain, which affect thoughts and mood. Low levels of cholesterol have been implicated in aggressive behavior, depression and suicidal thoughts. When it comes to alleviating age-related andropause symptoms, cholesterol can help make you more resistant to stress, help to burn body fat and build lean muscle, as well as increase your sex drive because it is the starting point for the production of all of the steroidal sex hormones. Without it, you’ll become as limp as wet spaghetti in a Turkish steam bath.


So if cholesterol itself is not the bogeyman that it’s been made out to be by public health authorities and if saturated fat has a positive effect on cholesterol production, could saturated fats actually be healthy for us? The answer is yes! The health benefits of saturated fats include: • Protects the liver from toxic substances (e.g. alcohol and drugs). • Needed for the absorption and utilization of the omega-3 essential fatty acids in the body’s tissues. • They comprise 50% of healthy cell membranes adding integrity and rigidity. • Required for healthy bone remodeling by helping calcium integration into the skeletal system. • Certain saturated fats have anti-microbial properties that help fight pathogens in the intestinal tract. Saturated fat in the form of coconut oil enhances thyroid function by making tissues more sensitive to triiodothyronine (T3), the active form of thyroid hormone – this increases energy and fat loss by boosting metabolic rate. In fact, in the 1940’s farmers attempted to use coconut oil to fatten up their animals in order to hasten growth and increase profits. But the experiment failed miserably when they discovered that feeding them coconut oil resulted in animals that became lean, active and hungry. Doh! Rules for Saturated Fat Consumption 1. Choose saturated fats from high quality sources only, such as virgin coconut oil, unrefined palm oil, dark chocolate, real cream, raw cheese, grassfed meats and grassfed butter. 2. Saturated fat should be the only fat/oil that you use for medium-high temperature cooking. 3. Coconut oil can be used externally as an excellent low cost skin moisturizer. 4. Approximately 50% of your total daily fat intake should be in the form of saturated fat.


5. Combine saturated fat together with omega-3 fats to prevent oxidation and to enhance their uptake and utilization in your body’s tissues. 6. Stop avoiding saturated fat (and cholesterol) and start enjoying all of the foods you’ve been missing. Monounsaturated Fat Monounsaturated fats (MUFA) are moderately stable in comparison to polyunsaturated fats and this gives them the characteristic of being liquid at room temperature, but become solid when refrigerated. The MUFA that is most commonly found in our food is in the form of oleic acid, which studies have shown reduces the “bad” cholesterol called low-density-lipoprotein (LDL). Because MUFA are more resistant to oxidation, they can be used for cooking at low-medium temperatures in dishes such as a stir-fry or simply used as a salad dressing. It’s interesting to note that our bodies can make monounsaturated fatty acids in small amounts from saturated fatty acids when it requires them for specific bodily functions – a clear sign of the importance of MUFA for maintaining good health.


Rules for Monounsaturated Fat Consumption 1. The best food choices for monounsaturated fats are extra virgin olive oil, macadamia nut oil and avocados. 2. Only use a low-medium heat when cooking to avoid oxidation or simply use as a salad dressing. 3. Purchase MUFA oils in dark glass containers to avoid damage from light exposure. 4. Avoid extended exposure of the oil to open air, as this will hasten oxidation. 5. Only purchase olive oil from reputable companies as recent studies have shown that upwards of 50 percent of the extra virgin olive imported into North American has been adulterated with cheaper refined olive oil and/or soybean oil. Buyer beware. Polyunsaturated Fat Because our bodies cannot make polyunsaturated fats (PUFA) on their own, they are deemed to be “essential”, meaning we must obtain them from our diet. The two polyunsaturated fats found most often in our food are called alpha-linolenic acid or omega-3 fatty acids and linoleic acid or omega-6 fatty acids. PUFA characteristically remain in liquid form at room temperature and even when refrigerated. The main problem with PUFA is that they are highly unstable, making them susceptible to oxidation (turning rancid) when exposed to light, heat and oxygen. The oxidation of these fatty acids in the body (a process called lipid peroxidation) generates a massive amount of cell damaging free radicals that play a major role in accelerated aging, inflammation, heart disease and even cancer. Yes, it does sound counterintuitive that something that is supposed to be essential to our health can actually be harmful. But the destructive nature of a diet high in PUFA really only becomes apparent when there is an excessive intake of the omega-6 fats in the form of vegetable oils. Unfortunately the vegetable oil industry has been able to hijack public health policy through the American Heart Association, by utilizing the flawed science of the lipid hypothesis as “proof” that eating animal fats causes coronary heart disease and then reinforced that message with a massive marketing campaign celebrating vegetable oils as the “heart healthy” antidote.


The eventual outcome of this subversion of scientific evidence has been a fundamental shift in the Western diet, leading to an unprecedented imbalance in the essential fatty acids from an ideal evolutionary ratio of 1:1 omega-3 to omega-6, to a not-so-ideal industrial age ratio of 1:20 respectively. So what’s the big deal? Too much of the omega-6 fats in the diet influences the production of pro-inflammatory hormone like substances called series 2 prostaglandins. An overabundance of these prostaglandins can result in immune suppression, insulin resistance, inflammation, obesity, blood clots, infertility, atherosclerosis and cancer. Bad news. However don’t despair, because by reducing your intake of vegetable oils rich in omega-6 fats and increasing your intake of omega-3 fats, you can “wake your body up” from this biological nightmare. Omega-3 fats exert a positive effect on the body by reducing inflammation, enhancing insulin sensitivity and thinning the blood, which helps to prevent heart attacks and stroke.


A small amount of PUFA in the diet is essential for good health, but due to the fact that they are highly susceptible to oxidation, it would be wise for you to follow a few simple rules when including them in your diet. Rules for Polyunsaturated Fat Consumption 1. Avoid vegetable oils such as soybean oil, corn oil, peanut oil, cottonseed oil, grapeseed oil, safflower oil, canola oil and sunflower oil. 2. Increase your intake of omega-3 fats in the form of wild salmon, sardines, mackerel, eggs from pasture raised hens, wild game and grassfed meats. 3. Always cook and consume any PUFA with a saturated fat (such as grassfed butter or virgin coconut oil) to minimize oxidation. 4. Take additional vitamin E and grapeseed extract along with high PUFA containing meals (e.g. when dining out at a restaurant) to minimize lipid peroxidation in your body. 5. Avoid fish oil supplements, as the latest research is showing that eating fish itself is more beneficial and that supplements may actually be detrimental to long-term health. 6. Only use margarine to grease the chain on your bicycle. For far too long the “dictators of diet” have led us down the low-fat path with empty promises of robust health, only to have us end up with the demoralizing symptoms of andropause brought on by a dietary induced hormonal decline. Now is the time for you to start choosing the right fats along with the right proteins and carbohydrates, to effectively maximize your long-term health and performance. In Part 5 of this series on Overcoming Andropause I will be covering the evidence based nutritional supplements that have been proven to boost testosterone levels and some of the more popular over-hyped supplements that you'll definitely want to avoid. References Felton CV, Crook D, Davies MJ, Oliver MF. Dietary polyunsaturated fatty acids and composition of human aortic plaques. Lancet. 1994 Oct 29;344(8931):1195-6.


Engelberg H. Low serum cholesterol and suicide. Lancet. 1992 Mar 21;339(8795):727-9. Prior IA, Davidson F, Salmond CE, Czochanska Z. Cholesterol, coconuts, and diet on Polynesian atolls: a natural experiment: the Pukapuka and Tokelau island studies. The American Journal of Clinical Nutrition 1981 Aug;34(8):1552-61. Ravnskov U. Cholesterol lowering trials in coronary heart disease: frequency of citation and outcome. BMJ Clinical Research 1992 Jul 4;305(6844):15-9. Ravnskov U. The questionable role of saturated and polyunsaturated fatty acids in cardiovascular disease. The Journal of Clinical Epidemiology 1998 Jun;51(6):443-60. Uffe Ravnskov, Diet-heart disease hypothesis is wishful thinking. BMJ. 2002 January 26; 324(7331): 238. G. A. Rose, W. B. Thomson, and R. T. Williams. Corn Oil in Treatment of Ischaemic Heart Disease. Br Med J. 1965 June 12; 1(5449): 1531–1533. Sanjoy Ghosha, Erin Molcana, Daniella DeCoffea, Chaunbin Daia and Deanna L. Gibson. Diets rich in n-6 PUFA induce intestinal microbial dysbiosis in aged mice. British Journal of Nutrition / First View Article, pp 1-9. Simopoulos AP. Omega-3 fatty acids in health and disease and in growth and development. The American Journal of Clinical Nutrition. 1991 Sep;54(3):438-63. Saito M, Kubo K. Relationship between tissue lipid peroxidation and peroxidizability index after alpha-linolenic, eicosapentaenoic, or docosahexaenoic acid intake in rats. The British Journal of Nutrition. 2003 Jan;89(1):19-28. Nanji AA, Sadrzadeh SM, Yang EK, Fogt F, Meydani M, Dannenberg AJ. Dietary saturated fatty acids: a novel treatment for alcoholic liver disease. Gastroenterology. 1995 Aug;109(2):547-54. Hoenselaar R. Saturated fat and cardiovascular disease: the discrepancy between the scientific literature and dietary advice. Nutrition. 2012 Feb;28(2):118-23. doi: 10.1016/j.nut.2011.08.017. Christopher E Ramsden, Daisy Zamora, Boonseng Leelarthaepin, Sharon F Majchrzak-Hong, Keturah R Faurot, Chirayath M Suchindran, Amit Ringel, John M Davis, Joseph R Hibbeln. Use of dietary linoleic acid for secondary prevention of coronary heart disease and death: evaluation of recovered data from the Sydney Diet Heart Study and updated meta-analysis. BMJ 2013;346:e8707.


Burr ML, Dunstan FD, George CH. Is fish oil good or bad for heart disease? Two trials with apparently conflicting results. The Journal of Membrane Biology. 2005 Jul;206(2):155-63. Grundt H, Nilsen DW, Mansoor MA, Nordøy A. Increased lipid peroxidation during long-term intervention with high doses of n-3 fatty acids (PUFAs) following an acute myocardial infarction. The European Journal of Clinical Nutrition. 2003 Jun;57(6):793-800. Alan C Logan. Omega-3 fatty acids and major depression: A primer for the mental health professional. Lipids Health Dis. 2004; 3: 25. Yam D, Eliraz A, Berry EM. Diet and disease--the Israeli paradox: possible dangers of a high omega-6 polyunsaturated fatty acid diet. Israel Journal of Medical Sciences. 1996 Nov;32(11):1134-43.

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Overcoming Andropause Part 4 - Good Fats vs Bad Fats