There are many reasons for hair loss; most of which links back to nutrition.
1. Alopecia (discussed in my book: Art of Eating Healthy: Desserts) is an auto-immune disease which are directly linked to food allergies.
2. Iron Deficiency: This can happen a few ways: not eating foods containing iron, heavy menstruation, heavy exercise, OR you aren't absorbing iron due to a food allergy/sensitivity/leaky gut.
3. DHT (Testosterone byproduct): This can happen with men AND women. This is when testosterone is converted to DHT (dihydro-testosterone). Nearly half of all men have an inherited gene that makes them at risk of losing their hair because too much of the testosterone in their body is getting converted to DHT and resulting in low actual testosterone. The key is to take steps before it becomes a problem.
How do we fix it?
1. Healthy Fats: Salmon, nuts, avocado, peanut butter, coconut oil. Eggs and butter are also very important because cholesterol is precursor to create important hormones like androgen, testosterone, estrogen and progesterone. Cholesterol is also important for reproduction; it brings out male and female sexual characteristics. These essential nutrients are especially beneficial for children and expectant mothers. As the use of butter in America has declined, sterility rates and problems with sexual development have increased. When animals consume butter substitutes, their growth is stunted and they are unable to sustain reproduction.
2. Zinc: A deficiency in zinc can cause a 75% drop in testosterone. Zinc supplements can cause testosterone levels to double if deficient and can increase sperm production in men. Zinc is found in pasture fed meats, chicken, yolks of eggs, oysters, crab, pine nuts and cheese.
3. Vitamin E: Vitamin E is a FAT-SOLUBLE vitamin, if you have been eating a low-fat or no-fat diet and are losing your hair, this is most likely the cause. I love almond flour because it has tons of vitamin E. Sunflower seeds, asparagus, avocado, olives, spinach and other green leafy vegetables are good sources to fill up on.
4. Allicin: RAW garlic contains the highest concentration of this testosterone-boosting compound. Cooking diminishes the effects. It also decreases cortisol, which competes with testosterone and interferes with its normal function. Add garlic and onions to your meals to stimulate testosterone’s production.
5. Cruciferous Veggies: Diindolylmethane, is a natural phytonutrient in cruciferous vegetables such as cauliflower (my "healthified" rice ideas), cabbage (try "healthified" pasta), broccoli, Brussels sprouts limits the effects of male estrogen. These veggies contain nutrients called indoles. Indoles lowers estrogen which also competes with testosterone production.
6. Protein: Eating protein after intense exercise has been shown to increase the amount of testosterone that enters muscle cells which stimulates muscle growth. Choose quality protein, and try supplementing with one or two whey protein shakes per day (especially after exercise).
7. B Vitamins: Studies show that consumption of B Vitamins directly correlates with an increase in testosterone. Meat, poultry, and fish contain lots of b vitamins. Vegetarians should be sure to take a b-complex vitamin.
8. Caffeine: High amounts of caffeine added to exercise can increase testosterone production. Don’t go crazy with this fact. Stick to 200-400mg of caffeine a day and keep caffeine away from bed-time. Sleep is just as important to testosterone.
9. Niacin: Studies show that niacin increases HDL; which directly links to a higher testosterone production. Increase niacin by including meat, poultry, fish, nuts, eggs and quality dairy products.
10. High Intensity Exercise: After about 20 minutes into an exercise session, blood levels of testosterone increase and remain elevated for up to three hours after exercise. Maintain muscle with consistent strength training.
Reduce Testosterone With:
1. Alcohol: Drinking alcohol increases estrogen by 300% (enter hot-flashes); which in turn decreases testosterone (enter "beer belly" and erectile dysfunction).
2. Low-fat diet: A low-fat diet nullifies the typical increase in testosterone after resistance training. Testosterone is made from cholesterol, which is a form of fat. Include a balance of fat and protein after a tough workout.
3. Low-protein diet: Low-protein diets increase sex hormone-binding globulin (SHBG) levels; which attaches to hormones and makes them unavailable for our body. An increase in SHBG decreases usable testosterone. Always include a protein at every meal and snack.
4. Phytoestrogens: Phytoestrogens mimic estrogen; which in turn decreases testosterone. Phytoestrogens are found in flaxseeds and soy products; keep these to a minimum.
5. Lack of sleep and too much stress: Getting less than 7 hours of sleep a night decreases the production of testosterone. An increase in stress boosts the secretion of cortisol; which overshadows the production of testosterone. Get sufficient sleep and reduce stress.
FILLING:
1 cup coconut oil or butter, room temperature
1 1/2 cup erythritol (or Truvia)
1 tsp stevia glycerite (omit if using Truvia)
4 (1 oz) squares unsweetened baking chocolate, melted and cooled
1 tsp vanilla extract
4 eggs
CRUST:
3/4 cup blanched almond flour
1/4 cup coconut flour
1/2 cup coconut oil or butter
1/2 cup Just Like Sugar (or erythritol)
1 tsp stevia glycerite
1 tsp Celtic sea salt
CRUST: Preheat oven to 325 degrees F. Grease a 9 inch springform pan. In a medium bowl, mix ingredients. NOTE: Just Like Sugar is 96g fiber/cup; do not add to "melted" butter. This will cause it to gel up and get hard. This will be a thick pie dough, press onto bottom of pie pan. Place in oven to pre-bake the crust. Bake for 15 minutes or until lightly golden brown. Remove from oven and set aside to cool.
FILLING: Cream butter in a mixing bowl. Gradually beat in the sugar with an electric mixer until light colored and well blended. Stir in the thoroughly cooled chocolate, and vanilla extract. Add the eggs, one at a time, beating 5 minutes on medium speed after each addition. Spoon the chocolate filling into a cooled, baked pie shell. Refrigerate at least 2 hours before serving. Makes 12 servings.
DAIRY FREE WHIP CREAM: Chill a can of coconut milk, then scoop out the coconut fat that separates out and solidifies(leaving the watery liquid behind), and whip it just like whipped cream. Or use coconut cream, click HERE to find.
NUTRITIONAL COMPARISON (per serving)
Traditional French Silk = 478 calories, 34g fat, 4g protein, 42 carbs, 1g fiber
"Healthified" French Silk = 360 calories, 37g fat, 5.2g protein, 5.7 carbs, 3g fiber
