How I Increased My Testosterone 97% in 30 days with 3 everyday supplements

Summary

In this video, the creator embarks on a journey to restore testosterone levels, which were below the reference range. The video highlights how vitamin D, magnesium, and zinc deficiencies contribute to low testosterone and shares the supplementation regimen and results. The creator explains the role of each nutrient in testosterone production, presenting before-and-after blood test results showing significant improvements. He also touches on lifestyle adjustments, such as increased sun exposure, and offers insights into personal experiences with supplements like vitamin D3K2, magnesium, zinc, and Tonkat Ali.

Takeaways

• 🚹 The individual's testosterone levels were found to be on the lower side of the reference range for the first time, prompting a journey to recover to healthy levels.
• 🌐 Male hormone levels have been declining over the past 20-30 years due to various reasons, including vitamin and mineral deficiencies.
• 🩺 Initial blood tests revealed a vitamin and two minerals were outside the reference ranges, leading to further investigation and supplementation.
• ☀️ Vitamin D was found to be mildly deficient, with a level of 42 nanomoles per liter. The individual took vitamin D3K2 supplements and increased sun exposure, resulting in a significant increase to 212 nanomoles per liter.
• 💊 The benefits of vitamin D for testosterone production include regulation of gene expression and influence on luteinizing hormone levels.
• 🌟 Magnesium deficiency was identified, with a level of 3.9 mg/dL. Magnesium is crucial for enzyme activity and over 80 metabolic functions, and is linked to testosterone synthesis.
• 📈 The individual supplemented with magnesium glycinate and achieved an increase to 5.8 mg/dL, moving into the reference range.
• 🥜 Zinc was also supplemented due to its role in testosterone conversion to its more potent form, with a minor increase observed after supplementation.
• 📊 After the 30-day regimen, there was a significant increase in free testosterone (57%) and total testosterone (97%) levels.
• 🔋 The individual plans to continue the journey with monthly supplementation reviews, starting with Tongkat Ali, to further assess its effects on hormone levels and overall health.

Q & A

What was the speaker's initial reason for wanting to increase their testosterone levels?

The speaker's initial reason for wanting to increase their testosterone levels was that their levels were on the underside of the reference range for the first time, and they wanted to recover them to those of a healthy 24-year-old.

What is one of the main reasons for declining male hormone levels over the last 20 to 30 years mentioned in the script?

One of the main reasons for declining male hormone levels over the last 20 to 30 years mentioned is vitamin and mineral deficiencies throughout the global population.

What vitamin deficiency was the speaker found to have, and how did they address it?

The speaker was found to have a mild deficiency in vitamin D, measured at 42 nanomoles per liter. They addressed it by taking two tablets of vitamin D3 and K2 per day and increasing sun exposure.

How did the speaker's vitamin D levels change after their supplementation regimen?

After the speaker's supplementation regimen, their vitamin D levels increased from 42 nanomoles per liter to 212 nanomoles per liter.

What is the significance of vitamin D in relation to testosterone production?

Vitamin D is believed to affect testosterone production through multiple pathways, including regulating gene expression for proteins involved in testosterone synthesis and influencing luteinizing hormone levels, which stimulate testosterone production.

What is the estimated percentage of the global population that is deficient in vitamin D according to the speaker?

According to the speaker, studies suggest that around 50% of the global population is deficient in vitamin D.

What mineral deficiency was identified in the speaker, and how prevalent is it among Americans?

The speaker was identified to have a magnesium deficiency. It is estimated that 45% of Americans are magnesium deficient.

How did the speaker supplement their magnesium intake, and what was the result?

The speaker supplemented their magnesium intake with one and a half grams of magnesium glycinate per day. The result was an increase in red blood cell magnesium from 3.9 milligrams per deciliter to 5.8 milligrams per deciliter.

What is the role of magnesium in testosterone production, as explained in the script?

Magnesium is required for the enzymatic processes that convert cholesterol into testosterone. A deficiency in magnesium can impair these processes, leading to lower testosterone levels.

What was the speaker's initial zinc level, and what changes did they make to increase it?

The speaker's initial zinc level was 10 umoles per liter, at the reference range. They supplemented with one tablet of zinc and later increased to two tablets per day to increase it.

How did the speaker's testosterone levels change after their supplementation regimen?

After the speaker's supplementation regimen, their free testosterone levels increased by 57%, and total testosterone levels increased by 97%.

Outlines

00:00

🩺 Understanding My Testosterone Deficiency Journey

The author begins by sharing that their blood test showed low testosterone levels for the first time, prompting them to embark on a journey to recover their testosterone to a healthy 24-year-old level. They emphasize the widespread issue of declining male hormones and identify vitamin and mineral deficiencies as one potential cause. After conducting additional tests, they found deficiencies in one vitamin and two minerals. The video will explain these deficiencies, how they affect testosterone, and the supplement regimen undertaken, with before and after results.

05:00

🌞 Vitamin D Deficiency and Testosterone

The author discusses their vitamin D deficiency, measured at 42 nanomoles per liter, which is classified as mildly deficient. Despite frequent sun exposure, they explain how vitamin D deficiencies affect a large portion of the global population, especially in regions with limited sun exposure. Vitamin D's role in testosterone production is explored, including its regulatory effects on gene expression and hormone production. They detail their supplementation regimen with vitamin D3 and K2, alongside increased sun exposure, which raised their levels to 212 nanomoles per liter, marking a significant improvement in just one month.

🧠 Importance of Magnesium for Testosterone and Overall Health

Magnesium, a crucial mineral involved in hundreds of metabolic functions, is explored in detail. The author notes that 45% of Americans are magnesium deficient, largely due to soil depletion and processed food consumption. Magnesium plays a key role in testosterone production, as it's required in enzymatic processes that convert cholesterol into testosterone. The author was initially deficient at 3.9 mg/dL but raised their levels to 5.8 mg/dL after supplementing with magnesium glycinate. They plan to continue supplementation to reach the expert-recommended level of 6 mg/dL for optimal health.

🦾 Zinc's Role in Testosterone and Deficiency Causes

Zinc is highlighted as an essential mineral for testosterone production and overall health. The author explains how zinc helps in wound healing, immune support, and testosterone conversion. They were initially on the lower end of the reference range with 10 µmol/L and saw a modest improvement after a month of supplementation, raising their levels to 12 µmol/L. By increasing their dosage, they eventually reached 15 µmol/L, which is a more optimal level for testosterone production. Zinc deficiency is linked to various factors, including poor diet and conditions affecting absorption.

📈 Results of Testosterone and Hormone Changes

The author presents the results of their hormone levels after supplementing with vitamin D, magnesium, and zinc. Their estradiol increased by 17%, luteinizing hormone rose by 38%, and sex hormone-binding globulin (SHBG) increased by 66%. Most notably, their free testosterone increased by 57%, and their total testosterone nearly doubled, from 260 ng/dL to 511 ng/dL, marking a 97% increase. The author expresses satisfaction with these results and plans to continue their journey by testing other supplements, starting with tongkat ali, which they briefly review as effective for improving low testosterone symptoms.

Keywords

💡Testosterone

Testosterone is a male hormone critical for muscle mass, energy levels, and reproductive health. In the video, the speaker discusses his efforts to restore his testosterone levels to those typical of a healthy 24-year-old. This theme is central as he explores various vitamin and mineral deficiencies that might have contributed to his lower testosterone levels.

💡Vitamin D

Vitamin D is a fat-soluble vitamin produced by the body when the skin is exposed to sunlight. The speaker identified a deficiency in Vitamin D as one of the contributors to his low testosterone levels, despite being regularly exposed to sunlight. Vitamin D plays a role in testosterone synthesis and overall health, and its deficiency is common globally.

💡Magnesium

Magnesium is an essential mineral involved in over 80 metabolic functions in the body. In the video, the speaker highlights his deficiency in magnesium and explains how it impacts testosterone production. Magnesium is needed for the enzymatic processes that convert cholesterol into testosterone.

💡Zinc

Zinc is a mineral that supports immune function, wound healing, and testosterone synthesis. The speaker addresses his zinc deficiency and its role in testosterone production by aiding the enzyme 5-alpha reductase. Zinc supplementation led to an increase in his testosterone levels.

💡Deficiency

A deficiency refers to having lower-than-normal levels of a nutrient or hormone. The video discusses deficiencies in Vitamin D, magnesium, and zinc, all of which impacted the speaker’s testosterone levels. These deficiencies are linked to modern diet, soil depletion, and lifestyle factors.

💡Luteinizing Hormone

Luteinizing Hormone (LH) stimulates the production of testosterone in males. The speaker mentions that his LH levels increased after supplementing with vitamins and minerals, which contributed to his improved testosterone levels.

💡Supplement Regimen

A supplement regimen refers to the scheduled intake of vitamins, minerals, or other dietary supplements to improve health. The speaker describes his regimen, including Vitamin D, magnesium, and zinc supplements, and shares how this approach helped him recover his testosterone levels.

💡Serum Chemistry

Serum chemistry refers to blood tests that measure various substances in the blood, such as electrolytes, hormones, and enzymes. In the video, the speaker mentions that his initial blood test, a basic serum chemistry test, showed low testosterone levels, prompting him to get more detailed tests for vitamins and minerals.

💡Estradiol

Estradiol is a form of estrogen, a hormone that is important for both male and female reproductive health. In the video, the speaker notes that his estradiol levels increased during his supplementation process, which is a point of concern for him as it may have negative effects if levels become too high.

💡Free Testosterone

Free testosterone refers to the testosterone in the body that is not bound to proteins and is available to interact with cells. The speaker measures this as a marker of improvement, noting a significant increase in his free testosterone levels after following his supplement regimen.

Highlights

The speaker discovers his testosterone levels are below the reference range for the first time and begins a journey to recover them.

The global population experiences significant vitamin and mineral deficiencies, contributing to issues like low testosterone levels.

The speaker’s initial blood test reveals one vitamin and two minerals outside of their reference ranges.

Vitamin D deficiency is the first issue identified, despite the speaker living in a sunny environment.

The speaker explains how vitamin D deficiency affects testosterone production by regulating gene expression and influencing luteinizing hormone levels.

Supplement regimen begins with 10,000 IUs of vitamin D3K2 per day, resulting in a dramatic increase in vitamin D levels from 42 nmol/L to 212 nmol/L.

The speaker emphasizes the importance of sunlight exposure and how vitamin D deficiency is widespread, affecting up to 50% of the global population.

Magnesium is identified as the second deficiency, with a blood test result of 3.9 mg/dL, slightly below the optimal range.

Magnesium plays a crucial role in testosterone synthesis by aiding in enzymatic processes that convert cholesterol into testosterone.

The speaker supplements with magnesium glycinate, improving his levels from 3.9 mg/dL to 5.8 mg/dL over the course of a month.

Zinc deficiency is the third issue identified, which also plays a role in testosterone production by affecting the enzyme 5-alpha reductase.

The speaker’s zinc levels improved from 10 μmol/L to 15 μmol/L after supplementing with two tablets of zinc per day.

The speaker’s total testosterone increased significantly from 260 ng/dL to 511 ng/dL, a 97% improvement, over the course of the supplement regimen.

The free testosterone levels showed a notable 57% increase from 229 pmol/L to 392.4 pmol/L.

The speaker plans to continue experimenting with different supplements over the coming months and encourages viewers to follow the journey.

Transcripts

after saving my blood test it showed my

testosterone levels on the underside of

the reference range for the first ever

time I decided to embark on this journey

of attempting to recover my levels to

those of a healthy 24 year old but what

was the cause of it yes we all know male

hormones have been plummeting over the

last 20 to 30 years for a multitude of

reasons but one that stood out to me was

the vitamin and mineral deficiencies

throughout the global population now

because I just got a basic blood test

that was just serum chemistry plus a bit

of hormones I didn't really know what I

was dealing with so I had to get more

blood tests that came back and told me

that I had one vitamin and two minerals

outside of their reference ranges for

each of the vitamin and minerals I'm

going to explain what it is raisins you

and I might be deficient how it affects

testosterone within the body and my

30-day supplement regimen with before

and after results so that brings us to

the first efficiency identified which is

vitamin D vitamin D measured at 42

nanomoles per liter which put me in the

mild deficiency category this was pretty

surprising to me because I'm always in

and around the beach and we're just

coming off a pretty hot Australian

summer studies do suggest that around 50

of the global population is deficient in

vitamin D so I guess it shouldn't be

that much of a surprise flip a coin and

it could be you too vitamin D is a fat

soluble vitamin that is produced by the

body when the skin is exposed to

sunlight or obtained through food or

supplements it is associated with

various diseases including cancer

cardiovascular disease diabetes

autoimmune diseases and depression there

are two main factors that contribute to

vitamin D deficiencies first certain

malabsorption syndromes such as celiac

disease and a multitude of others that

can block the absorption of vitamin D or

decrease their body's ability to

synthesize it second decrease sun

exposure levels approximately 50 to 90

percent of vitamin D is absorbed through

the skin via sunlight while the

remainder comes from the diet hence

populations with higher skin melanin

content and those who extensively cover

their skin particularly in Middle

Eastern countries are more prone to

deficiency in the United States 35 to 61

of the population is deficient in

vitamin D while deficiency rates in

countries like Pakistan India Bangladesh

exceed 80 vitamin and day is believed to

affect testosterone production through

multiple Pathways although not all of

them are fully understood it regulates

gene expression leading to increased

production of proteins involved in

testosterone synthesis additionally it

influences luteinizing hormone levels

which stimulate testosterone production

vitamin D is also crucial for immune

cardiovascular and brain functions all

of which can play a role in testosterone

production so that brings me to my

supplement regimen which just consisted

of two tablets of vitamin d3k2 per day

it's recommended to take one one tablet

is 5000 IUS approximately so two tablets

was 10 000 IUS per day I also took a

more conscious effort into getting more

sun exposure throughout the month and

you'll see in these results here that it

went from 42 nanomoles per liter to 212

nanomoles per liter which is quite an

astounding increase especially just in a

month it either tells me that these bad

boys are super powerful and I could

definitely just drop it back to one

which I actually did and on a subsequent

blood test still sitting around the 189

miles per leader Mark which I think is a

very healthy range or it might have been

the K2 in the supplement or it might

have been one of the other minerals that

we'll talk about later that helps

vitamin D form in the body now I have

good news before I get into the next

mineral and that's that this video is

sponsored by short form I've never had a

proper video sponsor on the channel so

they came to me a few months ago I've

used their service for the last few

months and I'm just happy to say that

the platform is just awesome it's a

platform that provides not just super

detailed book summaries that cover all

the books key ideas but they have

interactive exercises and bonus insights

all throughout the analysis it actually

helps you implement the teachings of the

book into your everyday life which is a

goal most people fall short of when

reading due to getting caught up in all

the unnecessary filler and today's

non-fiction books when I originally

started this supplementing journey I

kept forgetting to take my tablets so

what did I do I checked out Atomic

habits on short form and I implemented

some of James clear's methodologies like

making it obvious and have it stacking

and I didn't forget my tablets a single

day throughout the rest of the month

they have thousands of books covering

all the different genres anything from

Health finance and self-help so if any

of you guys are interested you've got

one week free if you use my link in the

description short form.com and you also

get 20 off your annual subscription so

let's get back to the video and talk

about our first mineral which is

magnesium magnesium is a crucial mineral

that plays a vital role in human health

and nutrition governing the activity of

hundreds of enzymes and encompasses

around 80 of known metabolic functions

despite its importance magnesium is

still one of the least understood and

unappreciated elements in human health

it's estimated that 45 of Americans are

magnesium deficient and 60 of adults do

not reach the recommended dietary

allowance 320 milligrams for women and

420 milligrams for men two of the main

known reasons for the increase in

deficiency include the depletion of

magnesium and soil over the past Century

and the rise in consumption of processed

foods soil depletion occurs when the

same land is farmed over and over each

time degrading the levels of nutrients

given to the plants throughout their the

growth life cycle processed food also a

strong culprit there is evidence to

suggest that common additives in food

actually impede the levels of magnesium

that can be absorbed by the individual

in their body low magnesium levels are

associated with hypertension coronary

heart disease diabetes osteoporosis and

and multitude of neurological disorders

so how does it affect testosterone this

is cholesterol and this is testosterone

in their molecule forms and you can see

just how similar they are and for

cholesterol to actually transition into

testosterone it has to undergo a bunch

of enzymatic processes and steps that

all require the use of magnesium so if

you lower magnesium or magnesium

deficient this process doesn't work as

well and therefore it's theorized that

you end up with low levels of

testosterone in your body my red blood

cell magnesium blood test showed I was

only just deficient at 3.9 milligrams

per deciliter where the reference range

is 4.2 to 6.8 with experts recommending

a minimum of above six milligrams per

deciliter for Optimal Health so I then

started supplementing with one and a

half grams of magnesium glass in it per

day I've used cheap forms expensive

forms of magnesium magnesium 3 and 8

which everyone talks about now is the

Messiah of magnesium but a lot of those

seem to either give me gastric distress

or a multitude of other side effects

that weren't really worth the price tag

so for me this form works well and it's

what I've stuck with for this month

that's definitely something everyone's

got to try for themselves to see what

they like and what they don't like

nevertheless my red blood cell magnesium

now sits at 5.8 milligrams per deciliter

so it is in the reference range but it's

definitely something I'm going to

continue supplementing with not going to

increase the dose keep the same dose and

see if it will get me maybe in a month

or two into that expert recommended six

milligrams per deciliter range that

brings us to our final mineral which is

zinc zinc is a mineral that is essential

for many important functions in the body

it helps with wound healing supports the

immune system and is important for

proper growth and development it can be

found in many foods such as meat

shellfish legumes and nuts zinc

deficiency can lead to weakened immunity

delayed wound healing hair loss and

other problems and like magnesium it's

commonly deficient due to the exact same

reasons condition is preventing

absorption and lower levels in the food

we eat zinc is required for the activity

of the enzyme five Alpha reductase which

converts testosterone to its more potent

form the hydro testosterone tht one

study conducted on men with low

testosterone levels found at

supplementing with zinc for six months

increased testosterone levels by 74

another study conduct on athletes found

that supplementing with zinc for four

weeks increased testosterone levels by

26 my zinc results on my first blood

test was 10 umoles per liter which sat

right at the reference range of 10 to

18. I then supplemented one tablet of

nootropic deposing for the entire month

and my zinc went to 12 units per liter

so it's only plus two and because that

was only a minimal increase I then

continued to do two tablets per day and

I hit 15 new mole by the next month so

the moment we've all been waiting for

how much did it affect my testosterone

levels and my broader hormone levels

throughout my body well my estradiol

went from 128 PMS per liter to

149 PMS per liter which was a 17

increase which doesn't necessarily mean

it's good it's probably bad I'd rather

see it decrease a little bit my

luteinizing hormone levels went from 3.2

IUS per liter to 4.4 I use per liter

increasing 38 my shpg went from 17

nanomoles a liter to 28 nanomoles per

liter which was impressive 66 percent

increase my levels of free testosterone

went from 229 pmls per liter to

392.4 P miles per liter which is a

pretty staggering 57 increase which is

an increase I'm super happy about even

though it's now just sitting kind of at

the average level and my total

testosterone levels went from 260

nanograms per deciliter to 511 nanograms

per deciliter which was a 97 increase

which I'm pretty ecstatic about but for

me the most important thing is to have

begun the journey have a look at my

cabinet here you can see there is a lot

to come I'm going to be doing one

supplement per month for the next few

months starting with tonkad Ali which

I'm going to actually do for two months

to give it a really thorough review and

Analysis to see if it actually works so

be sure to subscribe to the channel to

make sure you don't miss that video and

because I'm coming from the future and

my tonkad Ali bottle is actually already

empty I can actually say that that stuff

works pretty well

yes it didn't go to 900 plus like

everyone wishes it would but I

definitely did see a reduction in kind

of common Low T symptoms I felt like my

training ability improved like I was

struggling to train for more than 20

minutes in a workout it definitely

improved over the period just general

levels of motivation also seemed to

increase a little bit if you guys got

anything interesting from this video

wanted let me know anything I reply to

most of the comments so put them down

below let me know your experience of

these supplements and I will see you in

the next video next week