Boost Testosterone Naturally: My Journey to Over 900+ ng/dL.
Summary
TLDRThis video offers a comprehensive guide to naturally boosting testosterone levels for improved well-being, confidence, and cognitive function. The presenter, a personal trainer and nutritionist, shares diet recommendations, essential nutrients like saturated fats, cholesterol, vitamin D3, zinc, and boron, and lifestyle habits including sleep, exercise, and avoiding toxins. He emphasizes the importance of competitive spirit and primal living for optimal testosterone production.
Takeaways
- 💪 Boosting testosterone naturally can improve happiness, quality of life, confidence, motivation, and cognitive functions.
- 🏋️♂️ The speaker, a personal trainer and nutritionist, emphasizes the importance of diet and lifestyle for testosterone levels, backed by studies.
- 🥩 Consuming saturated fats is crucial for hormone balance, and a diet lacking in fats can hinder hormone production.
- 🍳 Cholesterol is essential for hormone production and should be consumed regularly, contrary to common misconceptions about its health effects.
- ☀️ Vitamin D, particularly D3, is vital for testosterone levels, and supplementation may be necessary for those with limited sun exposure.
- 🦐 Zinc is a critical mineral for testosterone production and should be consumed regularly, especially for those with high physical activity or stress.
- 🥑 Boron, found in nuts and avocados, can improve testosterone production when supplemented in appropriate amounts.
- 🌱 Ashwagandha may not directly increase testosterone but can reduce cortisol levels, which can indirectly support testosterone production.
- 💊 Creatine can increase DHT production and improve cognitive abilities, which may contribute to a more muscular appearance and mental performance.
- 🚫 High body fat percentage, alcohol, BPA exposure, and polyester clothing are factors that can negatively impact testosterone levels.
- 💤 Sleep and daily habits, such as engaging in explosive movements or heavy weight training, are significant for maintaining healthy testosterone levels.
Q & A
What is the main purpose of the video?
-The main purpose of the video is to inform viewers about natural ways to boost testosterone levels for improved quality of life, confidence, motivation, and cognitive functions.
Why is the speaker qualified to discuss boosting testosterone levels?
-The speaker is a personal trainer and nutritionist, and their advice is backed by studies which viewers can refer to in the video description.
What dietary changes are suggested to boost testosterone levels?
-The speaker suggests consuming saturated fats, cholesterol, and focusing on a diet rich in these nutrients, as they are essential for hormone production.
How does the speaker claim to have personally boosted their testosterone levels?
-The speaker claims to have increased their testosterone levels from 600 ng/dL to 900 ng/dL through dietary interventions.
What role does vitamin D play in testosterone production according to the video?
-Vitamin D, particularly D3, is crucial for maintaining testosterone levels, and a deficiency can lead to lower levels due to reduced sun exposure.
Why is zinc important for testosterone production?
-Zinc is vital for testosterone production and should be consumed regularly because it has a significant impact on hormone levels and is not easily stored in the body.
What is the recommended daily intake of zinc according to the video?
-The speaker suggests supplementing with 15-50 mg of zinc daily, depending on individual needs and lifestyle.
What are some things to avoid to prevent a decrease in testosterone levels?
-High body fat percentage, alcohol, BPA from plastics, and polyester clothing are some factors that could potentially decrease testosterone levels.
How does sleep affect testosterone levels?
-Sleep is crucial for testosterone production, and following a natural circadian rhythm helps maintain optimal hormone levels.
What type of physical activity is suggested to increase testosterone levels?
-The speaker recommends explosive movements like sprinting or heavy weight training to stimulate testosterone production.
What is the potential impact of stress on testosterone levels?
-High stress levels can increase cortisol production, which may decrease testosterone levels, so managing stress is important.
How can being competitive affect testosterone production?
-Being competitive can increase testosterone production as it mimics the survival instincts of our primal ancestors, who needed to compete for resources and survival.
Outlines
💪 Boosting Testosterone Naturally
The speaker, a personal trainer and nutritionist, introduces the topic of naturally increasing testosterone levels for improved quality of life, confidence, motivation, and cognitive function. They emphasize the importance of dietary interventions and lifestyle habits, backed by studies, to boost testosterone from personal experience. The speaker shares their journey of increasing testosterone levels from 600 to 900 ng/dL through diet, mentioning the need for saturated fats and cholesterol, which are essential for hormone production. They also discuss the significance of vitamin D, especially for those with limited sun exposure, and the role of vitamin K2 in its absorption.
🥩 Key Nutrients for Testosterone Production
This paragraph delves into specific nutrients crucial for testosterone production, such as zinc, which is vital but challenging for the body to store, hence the need for regular consumption. The speaker suggests supplementing with 15-50 mg of zinc daily and cautions about the potential copper deficiency when taking zinc supplements without a copper source. They also touch on the importance of boron, found in nuts and avocados, and its positive impact on testosterone levels when supplemented. The paragraph further explores the potential benefits of ashwagandha in reducing cortisol levels, thus indirectly supporting testosterone production, and the role of creatine in enhancing muscle appearance and cognitive abilities, even if its effect on testosterone is not direct.
🚫 Avoiding Testosterone-Damaging Habits
The speaker outlines habits and substances that can negatively impact testosterone levels, such as high body fat percentage, which can lead to increased estrogen levels and lower testosterone. They also warn against alcohol consumption due to its estrogenic effects and inflammation-causing properties, as well as exposure to BPA from plastics, which can decrease sperm count and testosterone production. The paragraph mentions the potential negative effects of polyester clothing on hormone levels, suggesting that the skin, being an organ, can absorb substances that affect testosterone production. The speaker emphasizes the importance of good hydration with filtered or spring water to avoid potential hormonal disruptors.
🌞 Daily Habits Influencing Testosterone Levels
The final paragraph focuses on daily habits that significantly affect testosterone levels, particularly sleep and following the body's circadian rhythm, which is aligned with the natural day-night cycle. The speaker also discusses the benefits of engaging in explosive movements or heavy weight training to stimulate type two muscle fibers, which can increase testosterone levels, contrasting this with the catabolic phase experienced by marathon runners. They mention the debated effects of cold exposure and saunas on testosterone, suggesting potential benefits despite the complexity of these methods. The speaker concludes by highlighting the importance of competitiveness and striving to emulate the primal ancestors' lifestyle to naturally boost testosterone production.
Mindmap
Keywords
💡Testosterone
💡Nutritionist
💡Saturated Fats
💡Cholesterol
💡Vitamin D
💡Zinc
💡Boron
💡Ashwagandha
💡Creatine
💡Body Fat Percentage
💡Daily Habits
Highlights
Boosting testosterone levels naturally can improve happiness, quality of life, confidence, motivation, and cognitive functions.
The speaker is a personal trainer and nutritionist, and their advice is backed by studies.
Dietary interventions and lifestyle changes can naturally increase testosterone levels from 600 to 900 n decil.
Testosterone levels fluctuate and are not stable, so blood tests may show variation.
Three questions can help estimate if one has low, medium, or high testosterone levels.
Saturated fats are crucial for hormone balance and testosterone production.
A typical bodybuilding diet may lack the necessary healthy saturated fats for hormone production.
Cholesterol is essential for hormone production and should be consumed regularly.
Vitamin D3, especially important for testosterone levels, can be supplemented if sun exposure is insufficient.
Zinc is vital for testosterone production and should be consumed regularly, with caution to include copper.
Boron may improve testosterone production when supplemented up to 10 milligrams daily.
Ashwagandha may not directly increase testosterone but could reduce cortisol, indirectly supporting testosterone levels.
Creatine supplementation can increase DHT production and has cognitive benefits.
Avoiding high body fat percentage, alcohol, BPA, and polyester clothing can help maintain testosterone levels.
Daily habits, particularly sleep and explosive movement exercises, significantly impact testosterone production.
Cold exposure and saunas may have complex effects on testosterone, potentially increasing levels.
Competitiveness and mimicking primal ancestors' behaviors can naturally boost testosterone production.
A quick summary of the video's key points on boosting testosterone levels naturally.
Transcripts
so in today's video I will tell you
every single little thing that you need
to know in order for you to actually
boost your testosterone levels because
you can actually boost your testosterone
levels naturally and boosting your
testost levels naturally will be the
best thing that you can do for yourself
because it will make sure that you are
happy you will get good quality of life
you will be confident you will have more
motivation more drive better cognitive
functions now I am a personal trainer I
am also a nutritionist however since I'm
not the endocrinologist every single
thing that I'm about to say in today's
video will be backed up by studies so
you can look at it in the description
down below if you are skeptical to what
I'm saying today but I will speak about
the dietary inventions that I have done
myself in order for me to actually boost
my testosterone levels naturally from
600 n deil to 900 n decil so we speak
about the dietary mentions the things
that you need to consume on regular
basis the things that you need to avoid
at all times because they're actually
going to destroy your testosterone
levels and the daily habits that you
should do on regular basis in order for
you to actually maintain your
testosterone levels and to boost them
obviously as
well testosterone is not like a stable
thing it's not always it's going to be
700 nanog a deciliter testosterone
wrenches it goes up and down constantly
it's never going to be stable so even if
you do a blood test just know that
depending on what the time you took your
blood test or even depending if you had
the meal before you might see a big
change in your test testosterone levels
however blood taste is obviously going
to be the most accurate form that you
can see if you have high or low
testosterone levels however right now if
you don't want to do a blood test we can
still get kind of a good estimate upon
if you at least have low medium or high
testosterone level so you answer these
three questions question number one do
you have high motivation and high drive
that like are you motivated feel
confident that is a big indicator upon
your testosterone levels question number
two do you actually enjoy doing really
hard things like working out or perhaps
going for ice bath like do you actually
seek pain because the higher the
testosterone levels we have the more we
actually enjoy effort okay and the third
one do you wake up in the morning with
the morning wood or can you get a
erection on demand now if all of those
free questions are yes yes yes I am
driven I have morning wood and I love
doing hard things most likely you don't
have low testosterone
so when it comes to testosterone there
actually a lot of things that we can
consume on regular basis in order for us
the Boost of testosterone and the most
important thing that we going to have to
consume is going to be saturated fats
saturated fats are super important in
order for you to maintain your hormone
balance in the body so without having
any form of fats you won't even be able
to produce any hormones so we need to
make sure that we have a lot of
saturated fats and that is why the
typical bodybuilding diet like lean meat
and carbohydrates like chicken broccoli
and rice is so useless because it's not
coming with a lot of healthy saturated
fats bodybuilders obviously don't need
think about how much fat they're putting
into their system because they are
injecting thems with tone rather than
producing their own so you need to make
sure that you are on a diet that have a
lot of saturated fats that's number one
now the second thing that we need to
make sure of is having a lot of
cholesterol as well now cholesterol will
actually be converted into hormones like
testosterone estrogen androgens vice
versa from what I can see from all the
studies I have read I have never seen a
single study showcasing that dietary
cholesterol actually affects LDL and
cholesterol is super super important
because if you don't actually have it
your body wouldn't even be in homostasis
meaning you would literally die or your
brain would stop to function without it
so you need to have cholesterol in your
body and you should try to consume it on
a regular basis like from eggs and red
meat something that is super important
as well is vitamin D vitamin d3e in
particular now when I was in Sweden this
winter I'm not getting exposed to Sun
for number of months because we don't
get any sound where I live in Sweden and
when that happens my testosterone level
were 200 N lower than the used to be
just because I don't get enough of sun
exposure so that just showcases how
important vitamin D free is now if you
are currently right now working in an
office you need to supplement with
vitamin D3 because you're probably not
getting enough sun and that way you
testosterone levels will will be much
lower but if you supplementing with
vitamin D3 just make sure that you have
K2 as well the K2 will actually help the
absorption of vitamin D3 how much should
you supplement with well this really do
Depends like myself I was supplementing
with 7,000 iuse when I didn't get any
Sunshine whatsoever in Sweden but also
depending on your skin pigmentation so
if you have darker skin then you will
need to have way more vitamin D free
because it will be much harder for you
to absorb it because you have way more
melanin in your skin however if you are
like myself and you have a little bit of
paler skin you might not need to
supplement so much vitamin D3 because
you will have easier time absorbing it
because you have less melanin so zinc
zinc is probably the compound or the
vitamin that is the most important when
it comes to testosterone production it
has a huge impact and therefore is why
it's so important that we're getting
enough Zin in our diet now sink you can
either consume things like red meat
oysters egg yolks but if you want to
supplement with it as well you can
supplement with things like 1550 Mig
every single day and it's actually very
very important for you to consume sink
on regular basis because sink is not
like glycogen or glucose or sugar that
you store in your liver no it's actually
very hard for us to store sink in our
body therefore it's much more important
for you to consume it on regular basis
but if you supplement with sink just
make sure as well that you have a form
of copper because otherwise you would
create a deficiency or at least that
you're eating a lot of things that has a
lot of copper let's say that you have
some bad habits and you are actually
addicted to something or you have a lot
of lady friends coming over it's even
more important for you to actually
supplement with sink or consuming a lot
of zinc then because every single time
you're doing a little dirty business you
will deplete your system of not only B
vitamins but also of zinc so it's super
important that you are supplementing
with sink on regular basis another thing
that we can consume on regular basis is
going to be Boron okay Boron is
something that you can find in things
like nuts you can find borin in avocados
but unfortunately the amount of B that
you get in those things are going to be
extremely low in comparison to what you
can actually supplement with and if
you're looking at this study right here
consuming borons up to 10 Mig seems to
actually improve your testosterone
production to very high amount and 10
milligram is what I'm supplementing with
as well now one could argue that
ashwaganda could potentially increase
our testosterone production not So Much
by increasing testosterone but rather by
decreasing cortisol so if you're a
stressed individual then that will
definitely L decrease the amount of
testosterone that you're producing
creatine creatine does seem to increase
DHT production dihydro testosterone so
creatine is something that you could
supplement with as well and even if it
doesn't actually increase your
testosterone production you will just
look more muscular and the cognitive
abilities from creatine are just
freaking phenomenal so supplementing
with creatine is something that I think
you should do anyway even if it doesn't
really increase your testosterone
production so those are the things that
I find work the best for myself to
supplement with now there's so so many
things that you could potentially
consume like there so many plants and
stuff like that that seems to work but I
only want to make sure that I give you
the things that I actually do myself on
regular basis that I know work for
fact now there's so many things that we
need to avoid at all times because
there's so many things that actually
going to destroy your testosterone
production and we know this because we
can measure sperm counts and by
measuring sperm counts we'll actually
know that our testosterone production is
being decreased by these particular
things and these are things that our
ancestors were not exposed to on regular
basis however in today's society we are
getting exposed to these things and they
are accumulating and they will decrease
your testosterone levels now one of them
is going to be two high amounts of body
fat percentage the higher your body fat
percentage the more estrogenic you will
be meaning the lower your testosterone
levels will be now on the other hand if
your testosterone levels are too low
like let's say under 10% body fat most
likely your testosterone levels will be
lower as well because your body is this
wants to protect you and it actually
wants to make sure that you're living to
see another day rather than thinking
about I need to produce more
testosterone avoiding things like
alcohol as well very estrogenic and
causes a lot of inflammation destroy
your liver however there are things like
BPA like bpas that we actually get from
plastic water bottles like literally
drinking from plastic water bottles or
exposing yourself to a lot of plastic
will decrease your testosterone levels
or like heating up a plastic container
in microwave for instance this will
definitely decrease sperm count and
therefore you will decrease your
testosterone production now this is very
hard thing to monitor but just making
sure that you drinking good water like
either spring water or good filtered
water and there's been so many studies
when it comes to polyester and polyester
if you're wearing polyester all of a
sudden you will decrease your
testosterone levels now is this actually
true and I would say that yes it seems
to be accurate it seems that polyester
actually seems to decrease your
testosterone production how this works
is that since our skin an organ it
absorbs every single thinger we put upon
it since we're wearing polyester it
seems that it has an effect on
testosterone production as well now
myself I do wear poas now and then I
don't want to be crazy about every
single thing I do like I can't touch
plastic I can't wear poter no sometimes
I wear pester sometimes I drink for
plastic water bottles but I try to avoid
if I
can our daily habits have going to have
the biggest impact upon your
testosterone for sure there's no doubt
about it and the most important of them
all is definitely going to be sleep
trying to follow your circadian rhythm
waking up when the sun goes up going to
bed when the Sun goes down so we
constantly want to do some form of
explosive Movement Like sprinting or we
want to train our type two muscle fibers
like doing a lot of powerlifting or
heavy weight training will definitely
increase your testosterone levels to
significant amount and you can see big
difference when it comes to like
marathon runners and powerlifter like
the testosterone levels are just way
high higher for for the powerlifters and
the Olympic weightlifters when you're
comparing them to marathon runners
because the marathon runners mostly are
in the catabolic phase rather than being
in this anabolic phase that are the type
two muscle fiber group is in now there's
a lot of talk about cold plunging going
into cold water that will actually
increase your testosterone levels and
there's a lot of talk about saas as well
now these things are very complicated
because it seems actually that too much
heat exposure is negative for
testosterone production in your balls
however it seems that the benefits that
you get from sonas are so good so
potentially you will actually see an
increase in testosterone either way if
you're exposing yourself to let's say a
lot of toxins and a lot of like bpas and
vice versa now the two biggest hacks and
I think this ones have one of the
biggest impacts when it comes to
testosterone production it's first
obviously trying to be more like a
primal ancestors but secondly it's
trying to be competitive you can see
this with a lot of Fighters like bod is
presuming that if they are losing the
fight they are literally dying and
therefore the body will produce so much
more testosterone so just by being
competitive you will increase your
testosterone production now this can be
through weightlifting this can be
through martial arts this can be through
anything but the harder the thing that
you're doing is and the more competitive
you are the higher your testosterone
levels will be because this is just how
our primary ancestors were if they were
not competitive they would die they
wouldn't get food they wouldn't get
shelter and they wouldn't be able to
reproduce here's just a quick suum up of
this video thank you so
[Music]
much bye-bye
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