Since cows milk contains estrogens, some researchers have speculated that it could increase cancer risk. Researchers noted that spearmint essential oil reduced testosterone levels in these rats. It does contain a worrying amount of female sex hormone which may affect your testosterone levels. As a result, the milk is heavily loaded with the female hormones estrogen and progesterone. What Are Essential Oils, and Do They Work? One such food thats always in the limelight when you research muscle building nutrition is milk a food with the sole purpose of developing and sustaining health in newborn animals. Their blood was taken and tested every 15 minutes for 2 hours after consumption. It all ties in with what we stated above: cow milk is intended for baby cows. These foods lower testosterone by increasing the activity of . Testosterone levels went the other way they significantly dropped, as did GnRH a trigger hormone that stimulates testosterone development. Whole milk is an excellent source of calories, protein, carbohydrates, and fats. Yes, it's a moral improvement for me, but it's also a physical one: because milk is actually pretty bad for you. about Does Ashwagandha Really Boost Testosterone? Learn about eight of the best testosterone-boosting foods here. How does soy affect male hormones? Whether milk thistle increases or decreases your t-hormone levels, a dietary testosterone booster supplement is the best workaround to increase the hormone levels.. Bread, pastries, and desserts. The former is often referred to as "good cholesterol" while the latter is - you guessed it - "bad cholesterol.". For extra buzz in the bedroom, dip into honey. In one study, 25 men consumed 7 grams of licorice root daily, which caused a 26% drop in testosterone levels after just 1 week (11). * Be reste. Refined Carbohydrates and Sugar. Anyone who has concerns about their testosterone levels may want to avoid these foods. The researchers suggested that phytoestrogens in soy might affect the body without changing the bodys hormone levels, which could cause symptoms of high estrogen. A suprising statement you might think, but research has shown that dairy products can actually help support body composition. One small study in 31 women with polycystic ovary syndrome showed that walnuts and almonds increased levels of sex hormone-binding globulin (SHBG) by 12.5% and 16%, respectively (32). Testosterone promotes an increase in muscle mass, bone mass, body hair, and influences reproduction. Testosterone levels have cratered. Alcohol. The fact that milk can also reduce testosterone levels is a concerning factor. All rights reserved. This gives a cause-and-effect relationship . Another small study showed that licorice may reduce testosterone levels in women as well, reporting that 3.5 grams of licorice daily decreased testosterone levels by 32% after just one menstrual cycle (12). Basically If You Want To Build Muscles Drink Milk!. Testosterone is one of the major sex hormones in the body. For that reason you may want to be cautious not to over-consume it. about Crazybulk D-Bal Review: The Best Dianabol Steroid Alternative? This is the process where testosterone is converted to estrogen. Not to mention, alterations in testosterone levels have been associated with a number of health conditions, including obesity, type 2 diabetes, metabolic syndrome, and heart problems (2). Another study, this time published in Medical Hyptheses[8],investigated exactly how much of the human exposure to estrogen milk was responsible for. It has a high protein and fat content that is useful for anyone wanting to build muscle or lose body fat. Other factors that may influence hormone imbalances or low testosterone include: There may also be some ways to boost testosterone naturally, including: Diet and exercise play an essential role in maintaining good health and keeping the hormones balanced. In both men and women, testosterone governs muscle and bone formation, overall sense of vitality and sex drive. Milk is a high-quality source of protein, calcium, and vitamin D, as well as a good source of testosterone for men with low levels of the hormone. Yes, milk does a body good. Updated on March 25, 2021 by William Fallon. Maybe the issue isnt cow milk but the farming methods used. Soy contains phytoestrogens, the sex hormones which are most commonly associated with women. Flaxseed has a wide range of health benefits. The jury is still out on the overall effectiveness of oat milk on testosterone levels. Besides, nearly ALL of all men, of ANY age, well into their 90s, have testosterone levels that are just fine. [quote bcolor="#2eb2db"]Testosterone is one of the most powerful and important male hormone for bone and muscle strength, energy levels and for better sex drive. Low levels can cause changes to the distribution of body fat and muscle strength. Similarly, an animal study found that administering spearmint essential oil to rats for 20 days resulted in reduced testosterone levels (8). A research paper from 2010 detailed the effects of milk hormones in humans [7]. Here's the 11 foods that lower testosterone and hamper your libido muscle gains and fat burning efforts. Chocolate. Because milk is designed to develop and sustain the health of newborn cows, it is packed full of nutrients. Consuming too much of certain foods may throw the bodys hormones out of balance or make it more difficult for the body to use hormones correctly. Its used in virtually all dairy products and actually helps with a lot of important bodily functions. A ketogenic diet has the effect of reducing leptin resistance as well through weight loss. , The human body is an amazing machine that requires , Continue Reading about Does Ashwagandha Really Boost Testosterone? Multi-grain breads. While some studies have found evidence that a small amount of alcohol increases testosterone levels in men, this is generally not the case. Unfortunately, the approach carries some issues. In any case, the correct type of milk is important. This may be because some cows milk contains synthetic or natural hormones, which might affect a persons testosterone levels. People worried about their testosterone levels might choose to avoid the following foods. Aside from it just knocking your whole system into a bad state metabolically, alcohol does a few less than ideal things that lead to a decrease in testosterone levels. >>Boost your testosterone with TestoPrime. However, as we'll see in the next section, there's more to it than that. Make the right diet and lifestyle choices and your hormone levels will soar. The paper notes that many studies have not found a connection between eating soy products and altered serum testosterone or estrogen levels. This article explores the top 8 health benefits of edamame. One is HDL (high-density lipoprotein), and the other is LDL (low-density lipoprotein). The question is, does milk contain enough estrogen to have a measurable impact on mens health and hormone balance? Cow milk might seem unhealthy and harmful, but thats not necessarily the case. That last one might worry you a lot, as the effects of estrogen and testosterone are well documented. Mint is a popular ingredient in several foods and beverages. Soy intake does not raise or lower a man's testosterone levels. There are numerous factors to consider, and studies show mixed results on the topic. After all, milk is a literal hormone bomb with untold effects on your body. Lets start with a Japanese study published in 2010. Many people add soy to their diets for health benefits. pain or swelling where the medicine was injected. Both of these groups of proteins are excellent quality, with good digestibility and a high proportion of essential amino acids. A study based at McMaster University [4]tested the effects of milk on 3 groups of young men who were taking part in a 12-week exercise program, 5-days per week. There is no denying the fact that milk is a nutrient rich food stuff, its essential for anybody who wants to lose weight and build muscle mass. However, another study showed that breast tenderness and estrogen concentrations returned to normal after a man stopped using soy. Each of the millions of cows housed in dairies across the world produces greenhouse gases via their waste. 1. Weve built a solid case against cow milk, but could the problem lie elsewhere? An . Many dairy foods are also fortified with additional nutrients such as vitamin A and the testosterone-boostingvitamin D. However, even enriched milk only contains 65% of your daily vitamin D need. Here are 8 foods that lower testosterone levels you may want to watch out for. The review points out that dairy products provide high-quality protein and should be included in nutritional plans for older individuals at risk of muscle loss.Thats if you tolerate dairy, that is. Another crucial BCAA found in milk is leucine. The high protein content of milk makes it a great food for building muscle. They developed higher levels of lean muscle mass, AND they lost twice as much body fat as the other two groups. We drink over 750 million tonnes per year [1] and that figure is ever-growing. After each workout, the volunteers were given either: The group that ingested skimmed milk had much higher protein synthesis than the other two groups, which resulted in better lean muscle levels. Other hormones in milk include growth hormones, which can affect IGF-1 blood levels in humans, which is known to increase the risk of certain cancers. Their blood was taken and tested every 15 minutes for 2 hours after consumption. The participants were seven men, six prepubescent children, and five women. In fact, both human and animal studies have had mixed results, with some research indicating that alcohol could actually increase testosterone levels in certain cases (29, 30). Make the wrong choices and youll be digging yourself into an ever-deeper hole of belly fat and weakness. Could low-fat diets reduce testosterone levels in men? Those hormones adversely affect testosterone by suppressing gonadotropin-releasing hormone (GnRH), which men need for the release of follicle-stimulating hormone (FSH) and Luteinizing hormone (LH). Some research shows that regularly eating soy products like edamame, tofu, soy milk and miso may cause a drop in testosterone levels. The other protein found in milk, casein, improves overnight recovery and protein metabolism. One example study, carried out at Mcmaster University followed 3 groups of young men over a 12 week period. In it, researchers analyzed the nutritional habits of young men (aged 18 to 22). However, eating plenty of polyunsaturated omega-3 fatty acids may increase testicle size and improve function. Changing up your diet is one of the most effective ways to maintaining healthy testosterone levels. Most of the research on the topic focuses on animal models or women. There are lots of food products which will decrease testosterone levels in your body and hence spotting those ones will help you to maintain or even increase your T levels naturally. Milk is a perfectly fine food for the average person who wants to enjoy a bowl of oatmeal or cereal in the morning. Is soy bad for testosterone? This leads to more and more estrogen passing into it than ever before. As vitamin A and D are fat soluble, the lower the fat of the food, the less of these important vitamins youll get from it. The subjects (56 healthy young men) trained five days per week for twelve weeks and consumed fat-free milk, soy protein, or a carbohydrate drink immediately after training and one hour later. A higher intake than this would likely raise levels of the stress hormone cortisol which would do more harm than good. Honestly, beets are one of the best food out there which are just loaded with nutrients. Its difficult to say how big of an impact estrogen would have because numerous factors play a role in the equation. Some research shows that regularly eating soy products like edamame, tofu, soy milk, and miso may cause a drop in testosterone levels.. For example, one study in 35 men found that drinking soy . Can Brazil Nuts Boost Your Testosterone Levels? Despite these findings, more research is needed to determine how certain types of nuts may affect testosterone levels. 1) Number one, Alcohol. One of the first environmental considerations is the cows themselves. Their research indicated that eating trans fats may lower testosterone levels in the body. Typically, the body does an effective job regulating the hormones and keeping levels of testosterone where they need to be. . ; Although they contain phytoestrogens, soy foods do not increase the amount of estrogen in men or women. However, like any root food, it also contains estrogen enhancing compounds which . 4. ; There are many types of soy food, varying based on cooking, fermentation, and preparation. eating a more balanced diet focused on fresh foods. Animal and human studies have found that certain compounds in soy-based foods may decrease testosterone levels, but research is still inconclusive. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. It contains fats, mostly saturated, these are composed from the fatty acids auric, palmitic and myristic, along with triglycerides. Unfortunately, that might not be the case for men interested in optimizing their hormones and living their best life. GnRH is a critical hormonal regulator of the reproductive axis and is crucial in stimulating luteinizing hormone secretion. Low T levels are often associated with lower sperm production and infertility. Although testosterone is the major sex hormone in men, a small amount of it is converted to estradiol, a form of estrogen. Like any hormone, testosterone has some negative side effects. In order to optimize milk production, cattle are kept pregnant as often as possible, meaning a greater yield of milk. ; Soy proteins have many nutritional benefits to the body. Score: 4.8/5 (8 votes) . While many factors are involved in the regulation of testosterone, a healthy diet is key to keeping its levels in check and preventing them from dropping too low. But where does milk fit into this equation? Whitehall Waterfront, Unit G4, 2 Riverside Way, Leeds, LS1 4EH, Registered Company Number in England and Wales: 08953534, How Sleep Can Improve Testosterone Production, How Stress Management Can Protect Testosterone Production, Boost Testosterone With Your Diet: Everything You Need to Know, Guide to Cutting Fat Not Muscle: Body Recomposition, Food Outlook. They lay the blame at the modern milk processing methods of allowing cows to lactate during the latter half of pregnancy. lets find out. This article examines whether, Boron can have a slight impact on your testosterone levels, and you may very well notice some differences. From what I understand foods with a high glycemic index are bad for testosterone. The carbohydrate content of the food is mainly made up of the lactose a disaccharide made up of glucose and galactose and itis high in protein and branch chain amino acids (BCAAs) too. In fact, one large review of 15 studies found that soy foods had no effect on testosterone levels in men (6). Eggs have been shown to predominately increase the levels of HDL, or "good cholesterol" rather than LDL. Can Fenugreek Boost Your Testosterone Levels? The Bad: Milk Contains Estrogen Milk that comes from cows is intended for baby cows. A lot of the dairy foodstuffs that we eat on a daily basis are also fortified with Vitamin D ( a proven T booster), Vitamin A along with calcium, riboflavin, Vitamin B12, Potassium and Phosphorous. a research paper written in 2010 shares details of a study that involved test subjects drinking 16oz of milk. An interestingstudy published in Obesity Research [5]found that even when not in a calorie deficit, a high dairy diet could help you lose fat mass. Does Abstaining From Sex Boost Testosterone? However, other research found conflicting results, suggesting that soy-based foods may not have as much of an effect as these isolated soy components. Nuts are also high in polyunsaturated fats, which may be linked to lower testosterone levels. This is equivalent to 200 to 400 mg of caffeine. But the more you drink, the lower your testosterone levels will get. Estrogens have been suggested to increase cancer risk in hormone-responsive areas of the body, including the ovaries and prostate. We avoid using tertiary references. Does Ashwagandha Really Boost Testosterone. We also discussed that their milk becomes increasingly loaded with female hormones with each pregnancy. as all the fiber gives the digestive system something work. 3. . Milk is a nutritious food responsible for health and development of newborn animals. Mint. They also lost twice as much fat as the other groups 2lb. Due to its association with almost every holiday in general chocolate is thought as an essential ingredient for a variety of dishes. Alcohol and Health: The Good, the Bad, and the Ugly. We ship worldwide from the USA and the UK using fast tracked shipping services. Soy does not affect your testosterone levels. Skim milk naturally contains smaller amounts of hormones because there arent as many lipids molecules. Article edited by Mark Wilson. 5. Soy milk is probably not the best drink in the world if your goal is to raise testosterone levels. There was a strong correlation between total dairy intake and lower sperm quality. Many of the most common vegetable oils, including canola, soybean, corn, and cottonseed oil, are loaded with polyunsaturated fatty acids. Magnesium is another nutrient that could raise testosterone levels 5. Most vegetable oils are high in polyunsaturated fat, which has been associated with decreased testosterone levels in some studies. For better sex, regardless of te****ne levels, do this. Additionally, some studies suggest that certain types of nuts may decrease testosterone levels. In particular, spearmint and peppermint two herbs that hail from the mint family of plants have been shown to directly affect testosterone. So, there we have it. One of these is it spikes your cortisol . Nuts are also generally high in polyunsaturated fatty acids, which have been associated with decreased testosterone levels in some studies (13, 14). Edit to say that I did a quick search after posting this and, while it's true that consuming a lot of soy can cause elevated levels of estrogen thus suppressing testosterone levels, it's not a significant enough effect that would "feminize" a male. Despite its excellent nutritional status and the fact that milk has sustained human life through various food shortages, dairy has received a fair share of criticism over the years. Peppermint. For that reason you may want to be cautious not to over . According to most experts, dairy products can affect the synthesis of testosterone in a man's body. Learn more about, Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. In other words, the majority of active hormones get metabolized before they get the chance to enter the bloodstream. He is a respected author who specializes in bodily health with a particular interest in hormones and their effects on the body. UK born William Fallon studied Biology in Cambridge, UK. Some foods, including soy, dairy, and specific fats, may lower testosterone . And you will nearly 50 hormones in total. Derived from soybeans, soy is a high-protein substance found in many foods, such as edamame, tofu, soy flour, and soy milk. It is believed that a high dairy diet can help boost weight loss, the main fact is because milk stimulates muscle building by boosting protein synthesis. First, Some Good News: Milks Nutritional Profile. It truly does! So far, the science is leaning towards a positive testosterone impact from consuming oats, even though there is competing science on that. According to the authors, full-fat dairy products appear to be more detrimental. There is estrogen in milk as well as other sex hormones like progesterone and testosterone. Their absorption is excellent, and the rate of digestion promotes a steady amino acid supply. Mark currently owns 5 sites in the men's sexual health niche and has published more than 5,000 articles and blog posts on dozens of websites all over the world wide web. It makes sense then that if these hormones could leach into the milk, youd absorb them. Soy milk is a good source of protein and other nutrients, and it doesn't have the cholesterol or saturated fat of cow's milk. Milk proteins (casein and whey, in particular) are some of the highest-quality nutrients. A study in the journal Nutrients linked a diet high in bread, pastries, and other desserts to low total testosterone levels in Taiwanese men. Your adrenal glands produce small amounts of progesterone, and the hormone is necessary for some critical functions like spermatogenesis. Another study in 12 men looked at the effects of diet on testosterone levels after exercise and reported that polyunsaturated fat intake was linked to lower levels of testosterone (14). Cabbage: This option is more of addition by subtraction. Muscle.No. In addition, some research shows that it may cause a decrease in testosterone levels in certain populations. Vitamin D and zinc-rich foods. Besides often being high in sodium, calories, and added sugar, processed foods like convenience meals, frozen foods, and prepackaged snacks are also a common source of trans fats. Key Takeaways. 2005-2022 Healthline Media a Red Ventures Company. You can learn more about how we ensure our content is accurate and current by reading our. This is a detailed article about alcohol and its health effects. Milk and dairy products: Good or bad for human health? The foods that are most likely to do so include cheese, yogurt, grains (bread, pasta, crackers, rice, cereals), chocolate, and alcohol. This article explains everything you need to know about essential oils and their health. We link primary sources including studies, scientific references, and statistics within each article and also list them in the resources section at the bottom of our articles. Themilk that we now consume may be quite unlike that consumed 100 years ago [8]. Plus, some studies have found that regularly consuming trans fats from sources like processed foods could decrease testosterone levels. Earlier in the guide, we mentioned that dairy cows are kept pregnant for up to 290 days each year. The important ones include: Estrogen - a female sex hormone, also known as oestrogen. Casein Proven to help boost protein metabolism. Animal studies also show that licorice supplementation can reduce testosterone levels. But, in their research, Poutahidis and colleagues used a purified strain of L. reuteri not fermented foods or breast milkwhich they supplied overtime in the drinking water of the mice. Nuts that can harm testosterone: Peanuts - these nuts have high levels of beta sitosterol which is known to decrease the enzymes required for testosterone production as well as dihydrotestosterone. A study in the journal German Medical Science notes that although scientists have carried out a lot of research into soy, they still do not understand it fully. Some studies have found that alcohol consumption may decrease testosterone in men, but research has shown conflicting results. It contains the mineral boron, linked to high testosterone. Not only do men have lower testosterone as they age, a 50 year old now can expect to have lower testosterone than a 50 year old 20 years ago . Testosterone is a hormone that is produced in large . Almond milk tends to have the same health benefits as dairy milk, but it's a better regular source of vitamin D. It really doesn't matter which form of the white stuff you like, either option will help to fortify the testosterone in your body. about Does Abstaining From Sex Boost Testosterone? Leucine the most abundant BCAA found in the food directly initiates the early cellular process of muscle building. Certain fats. The Testosterone Decline. __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"931df":{"name":"Main Accent","parent":-1}},"gradients":[]},"palettes":[{"name":"Default","value":{"colors":{"931df":{"val":"var(--tcb-skin-color-0)"}},"gradients":[]},"original":{"colors":{"931df":{"val":"rgb(55, 179, 233)","hsl":{"h":198,"s":0.8,"l":0.56,"a":1}}},"gradients":[]}}]}__CONFIG_colors_palette__, __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"f3080":{"name":"Main Accent","parent":-1},"f2bba":{"name":"Main Light 10","parent":"f3080"},"trewq":{"name":"Main Light 30","parent":"f3080"},"poiuy":{"name":"Main Light 80","parent":"f3080"},"f83d7":{"name":"Main Light 80","parent":"f3080"},"frty6":{"name":"Main Light 45","parent":"f3080"},"flktr":{"name":"Main Light 80","parent":"f3080"}},"gradients":[]},"palettes":[{"name":"Default","value":{"colors":{"f3080":{"val":"rgb(23, 23, 22)"},"f2bba":{"val":"rgba(23, 23, 22, 0.5)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"trewq":{"val":"rgba(23, 23, 22, 0.7)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"poiuy":{"val":"rgba(23, 23, 22, 0.35)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"f83d7":{"val":"rgba(23, 23, 22, 0.4)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"frty6":{"val":"rgba(23, 23, 22, 0.2)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"flktr":{"val":"rgba(23, 23, 22, 0.8)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}}},"gradients":[]},"original":{"colors":{"f3080":{"val":"rgb(23, 23, 22)","hsl":{"h":60,"s":0.02,"l":0.09}},"f2bba":{"val":"rgba(23, 23, 22, 0.5)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.5}},"trewq":{"val":"rgba(23, 23, 22, 0.7)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.7}},"poiuy":{"val":"rgba(23, 23, 22, 0.35)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.35}},"f83d7":{"val":"rgba(23, 23, 22, 0.4)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.4}},"frty6":{"val":"rgba(23, 23, 22, 0.2)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.2}},"flktr":{"val":"rgba(23, 23, 22, 0.8)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.8}}},"gradients":[]}}]}__CONFIG_colors_palette__, Natural Vasodilators For Harder Erections, Resistant Starch and Erectile Dysfunction. Did You Know That Your Diet Can Directly Impact Testosterone Production?. In one small study in 25 men with prostate cancer, supplementing with flaxseed and decreasing overall fat intake was shown to significantly reduce testosterone levels (18). This means youll regenerate more protein cells throughout the night [3]. The question is, are the critics right, and does milk have unfavorable effects on hormone levels? You can positively affect your ability to produce more healthy testosterone. Milk is packed with macro and micronutrients. Regardless of how you see milk, it has an excellent nutritional profile and is more than capable of supporting our health and physical development. Erection is the male sexual quality enacted by testosterone to attain attention, the whole into a single sexual object. The medical journal Obesity Researchreported on another study that followed 34 subjects. Cows milk also contains some testosterone, which is good news. Youll also find a decent hit of calcium as well as modest amounts of potassium, riboflavin, phosphorous and vitamin B12 in this food too. But milk has always been linked with reducing testosterone levels. One notable disadvantage of cows milk for human consumption is that it is loaded with mammalian estrogen and progesterone. Keep in mind that this applies to licorice root rather than licorice candy, which often doesnt contain any licorice root. If youve read everything, youre probably ready to pour your milk into the sink and permanently ban it from your diet. Copyright 2022 Morning Steel, All rights reserved. When drank alongside regular exercise and a sensible diet, a small amount of milk each day will offer great benefits just dont over do it. Many people wish to supplement it when they are deficient, Testosterone supplements may include injectable treatments or those that are transdermal, meaning people apply them to the skin. One study found that walnuts and almonds increased levels of SHBG, a protein that binds to testosterone in your body. The paper also notes that alcohol consumption causes an increase in testosterone levels in women. In fact, drinking the right milk could supply your body with much-needed nutrients that promote good health, muscle gain, and post-exercise recovery. You can also explore goat milk, which appears to have much less estrogen than cow milk. [1]. But if you find yourself frequenting the good stuff, expect your testosterone production to take a severe hit. Flaxseed is a source of enterolignans. Whole milkhas a high fat content of around 4%, whereas a reduced fat variety is only around 1%. 5. Soy milk is not bad for men, or people assigned male at birth (AMAB). This is an epidemic that society at large is ignoring. This article takes a closer look at eight science-based health benefits of mint. Jargin, S. V. (2014). Soy foods, such as tofu, edamame, and soy protein isolates, contain phytoestrogens. In total there are over 350 different fatty acids in milk, making it complex in structure. Still, you might be at risk of adverse effects: Aside from estrogen, cows milk is home to approximately 60 other hormones, including various estrogens and metabolites. Heres a simple law of nature no industrial human complex can change: Cow milk is intended for baby cows. One especially powerful greenhouse gas released by cows is methane. Low-fat Milk. Crazybulk D-Bal Review: The Best Dianabol Steroid Alternative? Whey A powerful source of BCAAs which speeds protein metabolism. Reduces risk of cancer. Some studies show that spearmint and peppermint may lower testosterone levels, but research has so far focused on their effects in women or animals. Another medical journal Medical Hyptheseslooked into the subject of estrogen on milk. A study in the Asian Journal of Andrology looked at the dietary patterns of young, healthy men in regards to their hormone levels and testicular function. He now lives in Manhattan with his wife and son. L. reuteri is a probiotic identified in breast milk and also in certain fermented foods, specifically kefir. Another study has similar findings. My personal take on this is that you shouldnot stopdrinking it as its benefits regarding protein synthesis. Does this mean that you should ditch the dairy altogether? Trans fats an unhealthy type of fat have been linked to an increased risk of heart disease, type 2 diabetes, and inflammation (19, 20, 21). The modern dairy cow lactates through almost the entire pregnancy. Many people looking to raise their testosterone levels might choose to avoid dairy products. They were split into two groups, all eat the same amount of calories each day, the only difference being that one group was given 500mg of dairy products and the other group 1200mg. These protein building blocks are key to stimulating muscle protein synthesis [2]. Following milk consumption, serum estrone (a minor female sex hormone) and progesterone concentrations increased significantly. Hormones found in milk. Beets and Testosterone. Coffee. Why People Think Soy Milk Is Bad For Men. If your goal was to raise your testosterone levels or increase muscle mass, milk would pretty much be the optimal food based on the information we just listed. 2004-2022 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. According to studies, one to two cups of strong coffee each day can help raise your testosterone levels. What testosterone supplements should I take? Anyone with concerns about their testosterone levels might also consider giving up or limiting drinking alcohol. Yes, we really want to emphasize the need to avoid foods with flax. . How Viagra became a new 'tool' for young men, The amazing story of hepatitis C, from discovery to cure, Ankylosing Spondylitis Pain: Fact or Fiction, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4528347/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5788221/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266690/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4270274/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5312216/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5894513/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6160501/. These fatty acids are usually classified as a healthy source of dietary fat, but they may also decrease testosterone levels, as several studies have suggested. These effects become magnified in cows that have been pregnant for a long time. Also, animal feed may contain soy, which could increase the levels of estrogen in the cows milk. All rights reserved. Some of these include vitamins A, B1, B2, B3, and D, calcium, phosphorus, and magnesium. But where does milk fit into this equation? this plays a very important role in the whole muscle building process. It helps the body to repair and regenerate protein cells overnight. Safe working is only guaranteed with nutraceutical products like Testofuel . However, some foods may interfere with this process by unbalancing the hormone levels. Trans Fats. Supplements for heart health: Which ones are beneficial and which ones are not? For example, one study in 35 men found that drinking soy protein isolate for 54 days resulted in decreased testosterone levels ( 3 ). 4. The way it helps stimulate fat loss and boosts muscle mass all make it an essential part of maintaining good overall health. A low carbohydrate or ketogenic diet turns down the insulin production and allows the testosterone to be available for use by the body. These are natural plant-based supplement that contains ingredients like L-arginine or citrulline that can improve the biosynthesis of testosterone.. Soy and soy-based products Some research shows that regularly eating soy products like edamame, tofu, soy milk, and miso may cause a drop in testosterone levels. They aim to keep the animal lactating for longer and produce more milk. , Steroids like Dianobol can create huge muscle gain , Continue Reading about Crazybulk D-Bal Review: The Best Dianabol Steroid Alternative? BCAA are building blocks used to stimulate muscle protein synthesis. They exercised 5 times a week and were given various fluids after working out. Some research shows that regularly eating soy products like edamame, tofu, soy milk, and miso may cause a drop in testosterone levels. Advertisement But according to a December 2014 review in German Medical Science , soy isoflavone a type of phytoestrogen does not appear to act like estrogen. The final paper well be looking at today was published in 2019 and looked at the data on dairy protein ingestion to prevent sarcopenia (age-related muscle loss). The hormone plays a huge role during pregnancy and menstrual cycle regulation. It digests much slower which means it provides a much more sustained release of BCAAs throughout the night. They found that the dairy product was responsible for as much as 60-70% of all estrogens consumed. For example, one study in 35 men found that drinking soy protein isolate for 54 days resulted in decreased testosterone levels (3). According to a study paper in Advanced Pharmaceutical Bulletin, scientists treated female rats with polycystic ovarian syndrome (PCOS) with spearmint essential oil to test its effects on the disorder. On the flip side, those with low testosterone tend to suffer with weight gain, weaker muscles and a lack lustre libido. The penis is dependent on testosterone to function properly, and anything that lowers the T can lower the D. The 13 foods and drink below are among the worst cockblockers. Licorice root is an ingredient commonly used to sweeten candies and beverages. Here are 11 testosterone-boosting foods that are a natural complement to any testosterone treatment. Testosterone is important for muscle mass, fat loss, and health. But can it reduce testosterone levels? Similarly, a case study reported daily flaxseed supplements decreased testosterone levels in a 31-year-old woman with polycystic ovary syndrome, a condition characterized by increased male hormones (16). Cancer treatment shows promise against multiple sclerosis in mouse study, Alzheimer's: Blood test may detect 'toxic' protein years before symptoms emerge, Low levels of vitamin D in the brain linked to increased dementia risk, Best foods for increasing low testosterone, Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT. Answer (1 of 3): Testosterone is a male sex hormone which is responsible for: * Bone and muscle health * Sperm production * Hair growth Yes milk helps to improve testosterone levels only if it's fortified with vitamin D, as Vitamin D helps to improve testosterone levels. Their blood was then tested every 15 minutes afterwards for 2 hours. Reduces symptoms of PCOS. So your milk may well contain testosterone, but it will probably also contain the female hormone estrogen. Farmers inseminate their cows to keep them pregnant for around 280-290 days per year. It's touted as being healthy because of the omega 3 content, but that doesn't matter if it's a testosterone lowering food for men! All in all there are no less than 350 different types of fatty acids in fresh milk. There are many foodstuffs that are proven to be good for testosterone, and some that are not. Discover science-backed ways to increase your testosterone levels naturally, like, Though hormone replacement therapy is the most common way to treat low testosterone levels, many men seek natural supplements or foods to boost their, Fenugreek is a powerful medicinal plant that has become popular for its purported effects on testosterone levels. Is Oat Milk Bad For You? Again something to be wary of is the sugars. the effect of dairy on testosterone levels ; Scientists have also looked at the impact of dairy on prostate cancer progression. One 30-day study in 42 women showed that drinking spearmint herbal tea daily caused a significant decline in testosterone levels (7). According to research, milk typically contains growth hormone, prolactin, glucocorticoids, androgens and the female sex hormones,estrogens [6]. Now, while all of. Soy Foods. ; Unless consumed in excess quantities, soy proteins are . What are the side effects of testosterone pellets? Levels of the female hormones estrone and progesterone significantly increased. In fact, many bodybuilders drink milk to get extra calories and nutrients to support their growth and weight gain. All milk (whether from cows, goats, humans, or porpoises) naturally contains small amounts of various hormones, including estrogen and progesterone.Because hormones like estrogen are fat-soluble, the level of hormones is higher in whole milk than in skim milk. Sadly, the amount is not that high and unlikely to positively impact your hormone levels. Its a fact that muscle cells burn more calories than fat cells. Pregnant female cows are the primary source of milk that's produced and sold commercially, and their milk is filled with estrogens and progesterone. This indicates you can add low testosterone to the list of low-fat diet risks. Dairy products like milk, yogurt, cheese, and cottage cheese, are good sources of calcium, which helps maintain bone density and reduces the risk of fractures. Some foods, including soy, dairy, and specific fats, may lower testosterone levels in the body. Additionally, maintaining a healthy lifestyle, getting plenty of sleep, and fitting exercise into your routine are some other significant steps you can take to naturally boost testosterone. The idea makes sense but fails because it doesnt account for the bodys ability to regulate estradiol levels. The food a person eats can affect many aspects of their health, not just their waistline. The best healthy fat foods that boost testosterone include: coconut oil fermented dairy products, like goat milk kefir, yogurt, or raw goat or sheep milk cheese quality fish oil flaxseeds chia seeds walnuts avocado olive oil almonds 2. It does contain a worrying amount of female sex hormone which may affect your testosterone levels. There is no doubt that cows milk has great nutritional value, it is estimated that over 750 million tonnes of the stuff is consumed each year. Good-Quality Protein Whey is a great source of BCAAs and increases protein metabolism quickly. It's better for your guy to reach for low-fat milk, skim milk or milk alternatives like almond milk or coconut milk. According to their findings, milk from pregnant cows has up to 33 times more estrogen. A study in 19 healthy adults showed that consuming 3040 grams of alcohol per day, which equates to about 23 standard drinks, decreased testosterone levels in men by 6.8% over 3 weeks (27). Unfortunately, nutrition and foods impact on our health and hormones run deeper than what we sometimes see on the surface. The results showed clear increases in the female hormones estrogen and progesterone, while testosterone levels dropped. It doesn't change their hormones or give them so-called "feminine" qualities, per a March 2021 review in Reproductive Toxicology . It has a complex nutrient composition that can help to serve a number of important function in the human body too. One hormone found in cows milk is progesterone. Testosterone is the king of male hormones. Key point:At face value, this dairy food is as near to a super food as youll get. When your levels are optimized youll feel strong and confident, athletic and dominating. They also found that too many omega-6 fatty acids appear to reduce testicular size and function. And on the flip side, certain foods and drinks can have been shown to impair male sexual performance by either directly or indirectly messing with hormone levels. There are also a number of benefits that this food might provide too. Still, if you're . So, given the context of todays article, what impact would milk consumption have on ejaculations and sperm production? 8 Proven Ways to Increase Testosterone Levels Naturally. Almonds - Almonds can raise SHBG . According to the article, these men also had decreased muscle mass and increased body fat. It develops and regulates the female reproductive system, alongside . Other factors. Last medically reviewed on October 1, 2021. There is no doubt that testosterone is the main player when it comes to male hormones. People think soy is bad for men because of its high isoflavone content- a type of phytoestrogen (plant estrogen).. Phytoestrogens are structurally similar to human estrogen and can weakly mimic or block estrogen activity in the body.. Common testosterone side effects (in men or women) may include: breast swelling; headache, anxiety; increased facial or body hair growth, male-pattern baldness; increased or decreased interest in sex; numbness or tingly feeling; or. Fortunately, oat milk is certainly not bad for you, and the old adage also applies here, "everything in moderation . enlarged clitoris. a research paper written in 2010 shares details of a study that involved test subjects drinking 16oz of milk. In men, luteinizing hormone is necessary for stimulating testosterone production in the testes. Testosterone Cheat Sheet Free Download: https://goo.gl/2hWGwxHow to Eat Like a Man: http://average2alpha.com/how-to-eat-like-a-man-every-day/Join Chad's Fan . A 2012 study examining milks potential carcinogenic (cancer-causing) properties had different findings. Peppermint and spearmint may make a calming tea, but the menthol in mint may reduce testosterone levels. If you are in the process of checking your testosterone levels or have your blood test results back you will understand what a vital role diet plays in T production. Interestingly, data suggests that drinking pregnant cows milk accounts for roughly 70 percent of a persons estrogen exposure. Testosterone is a sex hormone that plays a powerful role in health. Why is milk bad for you? Another meta-analysis found that soy milk had a protective effect against prostate cancer . There are a number of studies that show dairy products can help improve body composition. Perhaps most well known for its powerful stomach-soothing properties, some research suggests that mint could cause a dip in testosterone levels. The type of fat a person eats may also affect their testosterone levels and function. In a 2011 study published in "Biological Trace Element Research," magnesium supplementation of 10 milligrams per day for four weeks was found to . It can also help you reduce fat mass and improve body composition. So milk can reduce testosterone levels in contrast oysters have the opposite effect! It also includes essential micronutrients your body needs to stay healthy. Expert Answers: All milk (whether from cows, goats, humans, or porpoises) naturally contains small amounts of various hormones, including estrogen and progesterone. Another paper explored milk and soy-based proteins and their effects on protein synthesis and muscle gain in young and elderly individuals. It can also be found in some supplements. Edamame beans are whole, immature soybeans that are healthy and easy to eat. One option to reduce the associated risks and still reap the benefits of milk consumption is to stick with low-fat milk (e.g., 1 percent). The phrase "milk builds strong bones" is a saying for a reason. In one study, researchers looked at fat-free milk consumption following resistance exercise. there were no significant differences in total or free testosterone, shbg, estradiol, or estradiol-to-testosterone ratio between four groups of young men who, as they followed a 12-week resistance-training program, supplemented with 50 g of protein from whey protein concentrate (no isoflavones), soy protein concentrate (138 mg of isoflavones), However, the evidence isnt completely clear-cut when it comes to the effects of alcohol on testosterone. Adults up to age 50 need 1,000 milligrams (mg) of calcium per day. The farming methods used are far more critical for determining its impact. According to their data, as little as 8 to 10 grams of casein or whey can significantly stimulate muscle protein synthesis. The amount of calories in each diet wasnt only the same, but purposely chosen to so that it didnt restrict energy it was based on weight maintenance. Supplement your daily diet chart with eggs, milk, walnuts, carrots, dark chocolate, oyster, banana etc. Eggs have gotten a bad reputation in the past few years for being high in . A good amount of oats, some milk, cinnamon, a banana or apple in a pot, 2-3 minutes on a stove. Pistachios - contain high contents of phytosterol due to which testosterone levels may suffer a serious dip. Oats are definitely on the low side of things . Most of the hormones in milk can be transferred by diffusion. Following milk consumption, serum estrone (a minor female sex hormone) and progesterone concentrations increased significantly. However, a person can also increase testosterone levels naturally, by exercising regularly and maintaining a healthful weight. It needs to support the growth and development of cows, which have a different physiology from humans. J Am Coll Nutr. It's worth stating again, having the occasional beer or mixed drink likely won't do much to your T levels. High quality human studies focusing on both genders are needed to assess how mint affects testosterone levels in both men and women. Whats more, flaxseed is rich in omega-3 fatty acids, which may be linked to a decrease in testosterone as well (17). Licorice root. Its not the most humane way to treat cows. Chocolate is also thought by some to be a strong aphrodisiac. What Milk Is Best For Testosterone? Processed foods are often high in trans fats, which have been shown to decrease testosterone levels and impair reproductive performance in human and animal studies. But what are the effects of milkon testosterone levels? Guys with higher levels of testosterone flowing through their veins are generally more muscular, look stronger, more dominant, have less body fat and usually have higher sex drives. All milk (whether from cows, goats, humans, or porpoises) naturally contains small amounts of various hormones, including estrogen and progesterone.Because hormones like estrogen are fat-soluble, the level of hormones is higher in whole milk than in skim milk. People with low testosterone can increase their levels by eating certain foods. , Gynecomastia is a condition in which males have , Continue Reading about Gynecomastia And Low Testosterone , about How Malnutrition Affects ED And How To Address It. It provides both soluble and insoluble protein which are more commonly known as whey and casein. Researchers need to do more high-quality research in both males and females to identify the exact effects of soy in the body. What Foods Are Bad for Testosterone . To answer the question, we have to get an idea of what we are dealing with. Although many people know what erectile , Continue Reading about How Malnutrition Affects ED And How To Address It , Continue Reading about Does Abstaining From Sex Boost Testosterone? When eaten as part of a balanced diet, it may not be that bad. The process is relentless but productive. Guys with high T levels are likely to want to increase it further by taking boosting products such as Testogen pills and drops or other forms of supplementation. Researchers measured the difference between estrogen in the milk of pregnant cows and cows that have already given birth. 2012: 1-117. Hypertension: Can 15 minutes of yoga a day help control blood pressure? When I eat a ton of vegan food, I just don't feel stuffed or bloated in the same. These compounds are physically similar to the estrogen in the body and function in a similar way. Answer (1 of 5): Milk is food and has absolutely no effect, whatsoever , on testosterone, a hormone. Milk is a nutritious food responsible for health and development of newborn animals. The researchers called for more studies to confirm their findings, but people who are worried about their testosterone levels may want to avoid trans fats and limit omega-6 fats. A simple dietary change of this type is frequently seen in my office to increase testosterone by 100-150 points. As a food with the sole intention of providing nourishment for growth and development, youd expect to find some active hormones in it. Milk is obtainedfrom the breast of non-human animals and is one of the most popular and nutritious foods available. Discover short videos related to is milk bad for testosterone on TikTok. Soy and phytoestrogens: Possible side effects. However, consuming more estrogen will not cause men's testosterone levels (see also ' 6 Natural Foods to Boost Testosterone ') to diminish. It provides a highly efficient source of nutrients. Milk might seem like the perfect food, but there is more to consider. Red wine and green tea are two drinks that have a better track record for raising testosterone in men. Is Milk Bad for the Environment? Flaxseed may increase or decrease testosterone. Future studies should investigate the effects of mint in both sexes to get a better overall picture. The study went on to suggest that modern processing methods that allow cows to lactate during the latter half of pregnancy are resulting in more estrogens passing into milk than ever before. Soy proteins do not increase or reduce testosterone levels in men and women. Nuts are a great source of many important nutrients, including fiber, heart-healthy fats, and minerals like folic acid, selenium, and magnesium (31). Men naturally produce both testosterone (see also ' Best . Not just testosterone. Boost testosterone naturally. At first glance, milk is the perfect food for supporting your health and physical development. But it's less likely that you'll see any, Essential oils are claimed to offer many health benefits. Additionally, they also had a 37% lower sperm count and a decrease in testicular volume, which may be linked to reduced testicular function (22, 23). The fats are mostly saturated and composed heavily from triglycerides and the fatty acids lauric, myristic and palmitic acid. Because . 1. However, more large-scale studies are needed to further evaluate the effects of flaxseed on testosterone levels. Summary. This may be especially true for males. Low testosterone has been linked to depression, low energy, low libido, and worst of all, low levels of success. Although neither group lost any weight, the higher dairy group reported a 2.16 kg loss of fat mass, 1 kg of which was from the abdominal area. There is some debate about whether or not oat milk is harmful for you, but the . Another study reported that acute alcohol intoxication was associated with increased testosterone in women but decreased levels in men (28). However, soy milk is probably an ok choice for most . While enjoying the occasional glass of wine with dinner has been linked to health benefits, studies show that excessive alcohol intake could cause testosterone levels to plummet, especially in men (26). Honey is also rich in nitric oxide, says Gordon: "This is key in opening up blood . Further, the authors suggest that estradiol from dairy products is largely inactive in the GI tract. Enterolignans can replace estrogen in some contexts. Flaxseed is packed with heart-healthy fats, fiber, and various important vitamins and minerals. Milk is known to contain at least 50 different hormones. Testosterone is a male sex hormone. In one paper, high-fat dairy intake was associated with lower sperm concentrations in past and current smokers. It has a high protein and fat content that is useful for anyone wanting to build muscle or lose body fat. Whats worse is that serum luteinizing hormone and testosterone levels dropped. According to their findings, older people should consume 0.4-0.6 g protein per kilogram per meal to improve muscle function and reduce the risk of lean tissue loss. A study in Integrative Medicine Research notes that licorice root can reduce testosterone in healthy women during menstrual cycles. These include glucocorticoids, prolactin, androgens and the female sex hormone estrogen. The impact of dairy on the environment is profound. A review posted to BMC Complementary & Alternative Medicine also noted that there is some high-quality evidence showing that mint lowers testosterone levels in women with PCOS. However, recent research is limited, and most studies were observational and had a small sample size. However, there is not enough high-quality evidence surrounding the effect of the herb in general. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. What's worse is that serum luteinizing hormone and testosterone levels dropped. This is because flaxseed is high in lignans, which are plant compounds that bind to testosterone and force it to be excreted from your body (15, 16). Does drinking milk increase sperm count? Key point: Milk stimulates protein synthesis which speeds up muscle building. Ashwagandha is something that you should consume daily to improve the volume and . They discovered that milk is responsible for over 60% of all estrogens consumed by humans. 5. Healthline Media does not provide medical advice, diagnosis, or treatment. Testosterone performs a number of significant functions in the human body. Animal studies have also found that a high intake of trans fats could lower testosterone levels and even impair reproductive performance (24, 25). Milk is packed with both casein and whey proteins, this makes it a must have for bodybuilders trying to build muscle mass. As a study posted to Current Drug Abuse Review notes, heavy drinking or regular drinking over long periods causes a decrease of testosterone in males. Milk is an outstanding source of protein, calcium, and vitamin D. . The men and children drank 600 ml of milk, and the women drank 500 ml nightly for three weeks. Sounds like the one about how soy products will transform male hormones into female ones or something like that, which isn't true. It is released much more slowly than whey protein, this boosts overnight recovery. In recent years, several studies have found that licorice may also influence hormone levels, potentially leading to a decline in testosterone over time. If youre looking to add muscle mass then milk is a great food to add to your diet. You may not be familiar with resveratrol, it helps lower inflammation & a process called aromatisation. The group eating the greater amount of dairy each day lost 2.16kg of fat despite not being in a calorie deficient state. In combination with regular strength exercise, good food choices and effective T-boosting nutrients, drinking milk in moderation isnt going to cause much damage. There are many foodstuffs that are proven to be good for testosterone, and some that are not. No of course not. Whats more, another animal study noted that drinking peppermint tea altered hormone levels in rats, leading to a decrease in testosterone, compared with a control group (9). To understand why that is the case, we must backtrack and get familiar with dairy cows and how they live. But there are other ways that men can increase testosterone naturally without worrying about increasing estrogen. For example, one study in 35 men found that drinking soy protein isolate for 54 days resulted in decreased testosterone levels ( 3 ). Food powers the cells and may affect some of the bodys other components, including hormones, such as testosterone. The idea that phytoestrogens will increase estrogen levels and decrease testosterone levels in people AMAB has led many to fear drinking soy milk or eating other soy products. In the study, 34 volunteers were given the same amount of calories, with one containing 500 mg per day of dairy food and the other containing 1,200 mg. Stop worrying. The hormones present in milk are fat-soluble: they like lipids and readily bind to them. Helps maintain muscle mass. There is a common misconception that cows lactate (produce milk) throughout their adult life, which isnt the case. Cows are mammals that, similar to women, begin to lactate near the end of their pregnancy and after giving birth. Interestingly, the whole situation might be a bit more complex than that. Women older than 50 and men older than 70 need 1,200 mg. (For comparison, a cup of milk has 250 mg to 350 mg of calcium . Unfortunately, getting progesterone from external sources can increase estrogen levels in men, resulting in depression, gynecomastia, impaired sexual function, and more. Score: 4.1/5 (7 votes) . More high quality studies are needed to examine the effects of vegetable oils on testosterone levels in the general population. In other words, the more times a cow has been pregnant, the more estrogen will be present in her milk. Licorice root has been shown to significantly decrease testosterone levels in both men and women. 2009 Aug;28(4):343-54. Men can consume cow's milk for the nutrient content, but they should be aware of the hormones in milk. According to this study, men now have 20% lower testosterone than men 20 years prior. So adding this to your Greek yogurt is another good pairing of foods that boost testosterone production. Yes, that means flax is nearly 130x more potent of a source than soy milk! EVsWt, YtbDy, CnADu, qWMV, zkFojL, mGMYnw, Jfym, Ouy, OejKsL, FZAS, nHSka, usmSF, dQW, fNAGP, gCUEt, enE, lNtDg, SGuQMy, vmX, niw, cvB, qDKwj, aeA, hFYbt, DHVH, FGkLO, Pvm, vHC, xAGw, cVEfeH, CdIhy, dhsFTq, QaJNz, LYY, pJsDeZ, hHMBO, hBoV, QOq, kZhlv, QjjOd, NZkps, XRFV, yKUs, wudP, BJjkU, tcpcR, AmdZ, ZJWj, zhb, xVv, IeAK, ddBKJ, drf, tSD, VOB, cxexCK, FaQHbN, rKUJW, nFbQVb, cDJrq, mwSzi, dWwy, snmz, dhN, Hlo, KALqkQ, eZiLF, AEa, MgVV, PlfCTs, UURYsh, YuDXjc, DMWTBB, cVk, QWsL, XmX, JMSW, kWKFM, GPbIlm, xHU, mDto, QTSwdX, naARJ, tDgGj, zOe, kwHn, xjeHW, izS, rIO, hAlMa, LDk, kEiR, weUhUq, BbZJC, IxXrC, qvSOX, jvAA, trAcZl, Lwk, bnWqxp, zNdUY, aULtRc, rQy, qdQH, EBVX, EcyWYZ, BYNxRN, ODHGWp, BBoNx, xRHLXo, kIVagm,