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Unlocking Your Hormones: The Power of Zinc & Boron

Unlocking Your Hormones: The Power of Zinc & Boron

Lyle Agagon
August 24, 2025

NUTRITION 🥑

I’m sure you’ve heard that vitamins and minerals are good for you. But some minerals work secretly in your body. Their main job is to keep your hormones in balance.

Two such minerals are these tiny titans called zinc and boron. They might not be as famous as calcium or iron, but when it comes to your hormones, they’re kind of a big deal. Let’s look at what they do and why you might want to make sure you’re getting enough.

Zinc: The Controller

Think of zinc as the boss for your body’s hormone factory. It’s involved in making, releasing, and managing many different hormones. If your body was a huge, complicated board game, zinc would be the player who knows all the rules and helps everything run smoothly.

So, what does it actually do?

For Guys: Zinc is very important for testosterone. Testosterone is the main male sex hormone, and it’s responsible for muscle strength, energy, and, well, manliness. If a guy doesn’t get enough zinc, his testosterone levels can start to drop. It’s like the hormone factory gets a "closed for renovation" sign.
For Everyone: Zinc isn’t just for men. It’s crucial for everyone’s immune system. It helps you fight off colds. It also helps control your stress hormones. When you’re super stressed, your body releases a hormone called cortisol. A little cortisol is fine, but too much for too long is bad news. Zinc helps keep cortisol in check so you can handle stress better.

How do you get it?
The good news is that zinc is in a lot of tasty foods! You can find it in:

Red meat and poultry (like beef and chicken)
Shellfish (especially oysters)
Pumpkin seeds and nuts (like almonds and cashews)
Beans and lentils

Most people can get enough zinc from their diet. But if someone is a vegetarian or doesn’t eat much meat, they might need to pay extra attention.

Boron: The Helper

Boron is less well-known than zinc, but it’s like the helpful sidekick that makes the hero even stronger. You don’t need a lot of it, just tiny amounts. But those tiny amounts can have a powerful effect.

So, what does it actually do?

It’s a Booster for Testosterone (Again!): Boron doesn’t create testosterone like zinc does. Instead, it helps your body use the testosterone it already has. It’s like boron comes in and unlocks the doors so the testosterone can get to work more effectively. Studies show that supplementing with a little boron can actually increase the body’s free testosterone levels.
It Helps with Vitamin D: Vitamin D acts like a hormone in your body, and it’s really important for your mood, immune system, and bones. Boron helps your body hang on to Vitamin D, making it last longer in your system. This is a great helper job!
For Women Too: While we talk a lot about testosterone, boron is important for women’s health as well. It plays a role in managing estrogen and other hormones, which can be especially helpful for women after menopause to keep their bones strong.

How do you get it?
Boron is found in many plant-based foods. Great sources include:

Avocados (yes, really!)
Raisins and other dried fruits
Almonds and other nuts
Beans
Dark leafy green vegetables

Since it’s in so many fruits and veggies, most people get a little bit of boron without even trying.

Teamwork Is Best

Here’s the best part: zinc and boron work best as a team. Zinc helps create the hormones, and boron helps your body use them properly. It’s a perfect partnership. But before you run out and buy a bunch of supplements, make sure you talk to a doctor first.

It is possible to get too much of a good thing. Taking super-high doses of zinc for a long time can actually cause other problems and stop your body from absorbing other minerals, like copper. Boron is safe in the small amounts found in food, but you wouldn’t want to mega-dose on it either.

The best strategy is to focus on your diet first. Try to include those zinc-rich and boron-rich foods in your meals. If you’re worried you’re not getting enough or you’re feeling tired, low-energy, or super stressed all the time, that’s your cue to have a chat with your doctor. They can do a simple test to see if you’re deficient and recommend the right amount if you need a supplement.

So, remember that by giving your body the zinc and boron it needs through good food, you’re helping your hormones stay balanced. And balanced hormones mean more energy, better mood, and a healthier, happier you.

EXERCISE 🏋️‍♂️

Lifting Heavy After 50: It's Not About Being Tough, It's About Being Smart

Let’s be honest. When you think of “lifting heavy weights,” you might picture a young, muscular person in a gym, grunting and straining. It probably doesn’t bring to mind someone in their 50s, 60s, or beyond.

But what if I told you that picking up those heavier weights is one of the best things you can do for your body as you get older? It’s true. And it’s not about trying to be a bodybuilder. It’s about staying strong, healthy, and independent for years to come.

Make Big Deposits

Think about your muscle mass like money in a savings account. After you hit 30, your body slowly starts making withdrawals from that account if you don’t make any deposits. This natural process is called sarcopenia. By the time we’re 50, we can lose a significant amount of muscle if we don’t actively work to keep it.

This muscle loss leads to weaker bones, slower metabolism, and a higher risk of falls. Lifting heavy is like making a big deposit into your muscle savings account and it helps slow down that withdrawal process.

The Benefits Are Huge

Stronger Bones: Weightlifting stresses your bones in a good way, making them denser and stronger, which helps fight osteoporosis.
Boosted Metabolism: Muscle burns more calories than fat, even at rest. More muscle means it’s easier to maintain a healthy weight.
Injury Prevention: Strong muscles protect your joints and help you keep your balance, making you less likely to take a bad fall.
Everyday Power: Suddenly, carrying groceries, lifting a grandchild, or working in the garden feels easy, not exhausting.

"Heavy" is a Personal Word

This is the most important part. “Heavy” doesn’t mean what you see at the gym or on TV. Heavy is whatever it means for you.

A heavy weight for one person might be a 5-pound dumbbell. For someone else, it might be a 50-pound barbell. It’s not a competition. The right weight is one that you can lift with good form for about 6 to 10 repetitions before your muscles are too tired to do another one.

If you can easily do 15 reps, the weight is too light to build strength. If you can only do 2 or 3 reps with bad form, it’s too heavy. You’re looking for that sweet spot in the middle.

The Golden Rules for Lifting After 50

You can’t just jump into it like you might have at 20. The goal is to be smart and safe.

Talk to Your Doctor First: This is rule number one. Get the okay from your doctor, especially if you have any existing health issues like heart problems, high blood pressure, or joint pain.
Form is Everything: This is more important than how much weight you lift. Poor form is a fast track to injury. If you’re new to lifting, it’s worth it to hire a personal trainer for a session or two just to learn the basics. They can show you how to squat, deadlift, and press correctly.
Warm-Up and Cool-Down: Your body needs a little more care now. Spend 5-10 minutes warming up with some light cardio (like brisk walking or cycling) and dynamic stretches. After your workout, do some gentle stretching to help with recovery.
Listen to Your Body: This is crucial. There’s a difference between good muscle fatigue and bad, sharp pain. If something hurts, stop. A little soreness the next day is normal. A sharp pain in your joint is not.
Rest and Recover: Your muscles don’t get stronger while you’re lifting; they get stronger while you’re resting. Don’t lift heavy weights targeting the same muscles two days in a row. Give yourself at least 48 hours of rest in between.

What Does a "Heavy" Workout Look Like?

You don’t need to live in the gym. Just two to three sessions a week can make a massive difference. Focus on exercises that work multiple muscle groups at once. These are sometimes called compound movements.

Some great exercises to start with are:

Squats: Like sitting back in a chair. They strengthen your legs and core.
Push-ups: (You can do them on your knees or against a wall). They build upper body strength.
Rows: (Using a resistance band or dumbbell). They strengthen your back and improve posture.
Lunges: Great for leg and balance strength.

Start with one or two sets of 8-10 repetitions. As that gets easier, you can slowly add a little more weight. This slow and steady progress is the key to long-term success.

Don’t Be Afraid to Pick Up Those Weights

Lifting heavy after 50 isn’t about being the strongest person in the gym. It’s about being strong enough to play with your grandkids, carry your own luggage, and live your life on your own terms. It’s one of the most powerful investments you can make in your future self. So, go ahead and pick up those weights. Your body will thank you for it.

BIOHACKING⚡

Tuning Into Your Body: A Simple Guide to At-Home Hormone Tests

Have you ever felt off? Maybe you’re super tired for no reason, your mood is all over the place, or you just can’t seem to lose weight. It can be frustrating when you know something’s up, but you don’t know what.

Often, the answer lies in your hormones. Hormones are like your body’s tiny messengers. They travel through your blood, telling your body what to do and when to do it. They control your energy, sleep, mood, hunger, and a whole lot more.

The good news is, you don’t always need to make a doctor’s appointment to get some answers. Now, you can check your hormone levels from the comfort of your own home. Let’s break down how it works.

Step 1: Picking the Right Test For You

You can’t just buy one test for all hormones. Different tests look for different things. Think about what’s bothering you most. This will help you choose.

Stressed and Tired? A cortisol test might be for you. Cortisol is your main stress hormone. If it’s too high or too low, it can mess with your energy and sleep.
For the Ladies: A women’s health test often looks at sex hormones like estrogen and progesterone. This can be super helpful if you have rough periods, bad PMS, or think you might be in perimenopause (the time before menopause).
For the Guys: A men’s health test often checks testosterone. Low testosterone can cause low energy, low mood, and low sex drive.
Thyroid Feeling Off? The thyroid is a gland in your neck that controls your metabolism. If you’re gaining weight, feeling cold, or always tired, a thyroid test could be useful. It checks hormones like TSH, T3, and T4.

Most companies sell tests for each of these specific needs. Just read the description to see which one fits you best.

Step 2: How the Test Actually Works

Most at-home tests use one of two simple methods:

The Finger Prick: This is the most common way. The kit will include a tiny, almost painless lancet. You press it against the tip of your finger, and it gives a quick, small poke. You then drip a few drops of blood onto a special card or into a small vial. It’s a lot less blood than you’d think.
The Saliva Test: For some hormones, like cortisol, you just spit into a small tube a few times throughout the day. It’s super easy.

The kit will have clear instructions with pictures. Just follow them step-by-step. The whole process usually takes less than 10 minutes.

Step 3: Sending It In and Waiting

Once you’ve collected your sample, you put it in the prepaid shipping box or envelope that came in the kit. You mail it back to the lab. That’s it! You’ve done your part.

Now, you play the waiting game. The lab will get your sample and run the tests. In a week or two, you’ll get an email saying your results are ready.

Step 4: Understanding Your Results

This is the most important part. Your results will be in a private online account. They will show your hormone levels and mark them as “normal,” “high,” or “low” for your age.

Don’t panic!

Seeing a number marked “low” can be scary, but it’s just information. It’s a clue about what’s happening inside your body.

Many companies include a report that explains what each hormone does and what it might mean if it’s off. Some even include a phone or video consultation with a doctor to go over your results with you. This is very helpful because they can explain what your next steps should be.

Is It Worth It?

At-home hormone tests are an amazing tool. They are convenient, private, and can give you powerful information about your health.

But remember, they are a starting point, not an ending point. They are like a check-engine light for your body. They tell you something might need a look, but they don’t always tell you how to fix it.

Always share your results with your regular doctor. They know your full health history and can help you create a real plan. This might include changing your diet, exercise, or stress levels. Sometimes, they might want to run their own test to confirm.

Listening to your body is the first step to feeling better. At-home hormone tests are just one way to help you hear what it’s trying to say.

CHALLENGE💪

Challenge of the Week

Get more zinc and boron into your diet this week!

How to do it: Try to eat one extra serving of a zinc-rich or boron-rich food each day. You can mix and match!

Here’s your easy cheat sheet:

For Zinc: Sprinkle pumpkin seeds on your salad or yogurt. Or snack on a handful of cashews or almonds.
For Boron: Add a handful of raisins to your oatmeal or trail mix. Or enjoy half an avocado on toast or in a smoothie.

It’s that simple! You don’t need to change your whole diet. Just one small, extra choice each day to help your hormones run smoothly.