How I TRIPLED My Testosterone Naturally 300 to 1000 ng/dL

Summary

In this video, KES shares his personal journey of overcoming low testosterone levels, from feeling tired, demotivated, and stuck to achieving a natural testosterone boost through simple lifestyle changes. By focusing on diet with nutrient-rich foods, lifting heavy weights, prioritizing sleep, managing stress, avoiding hormone-disrupting chemicals, and tracking progress, he transformed his health and energy levels. KES emphasizes that anyone can achieve similar results through consistency and commitment, with no shortcuts or fancy supplements. His tips are backed by research and are easy to incorporate into everyday life.

Takeaways

• 😀 Low testosterone levels can lead to fatigue, low motivation, and decreased confidence.
• 😀 Testosterone levels range from 300 to 1,000 ng/dL, with the lower end affecting daily life noticeably.
• 😀 Diet plays a crucial role in increasing testosterone, with nutrient-dense foods like eggs, wild salmon, and nuts being key.
• 😀 Vitamin D, Omega-3s, and zinc are essential nutrients that help increase testosterone production.
• 😀 Lifting heavy weights and focusing on compound movements (e.g., squats, deadlifts) can significantly boost testosterone levels.
• 😀 Consistent exercise, especially with compound movements, is proven to increase testosterone production.
• 😀 Sleep is vital for testosterone production, with 7-9 hours of quality sleep enhancing hormone levels.
• 😀 Stress management helps in maintaining testosterone levels, as chronic stress elevates cortisol, which suppresses testosterone.
• 😀 Endocrine disruptors in everyday products (plastics, skincare, household items) can negatively affect hormone balance.
• 😀 Tracking small wins and progress helps maintain motivation throughout the process of optimizing health and testosterone levels.
• 😀 Regular sunlight exposure, even for just 5-10 minutes in the morning, can help regulate circadian rhythms and boost testosterone.

Q & A

What were the symptoms that made the speaker realize they had low testosterone?

The speaker experienced a lack of energy, low motivation, constant tiredness, and a general feeling of being stuck, which were symptoms of low testosterone levels.

What was the speaker's testosterone level at the time they decided to make a change?

The speaker's testosterone level was at 300 nanograms per deciliter, which is on the lower end of the testosterone scale.

What lifestyle changes did the speaker make to improve their testosterone levels?

The speaker made several changes including improving their diet by eating nutrient-dense foods, focusing on compound movements in the gym, prioritizing sleep, managing stress, avoiding endocrine disruptors, and tracking progress.

How does testosterone impact the body?

Testosterone plays a key role in muscle growth, energy, confidence, mood, and libido. It is essential for men to feel like themselves and function optimally.

How did the speaker change their diet to boost testosterone production?

The speaker shifted from eating processed food to whole, nutrient-dense foods like organic eggs, fatty Wild Alaskan salmon, and Brazil nuts, which provide essential nutrients like vitamin D, Omega-3s, and zinc.

Why are healthy fats important for testosterone production?

Testosterone is derived from cholesterol, so cutting out fats completely can negatively affect testosterone production. Healthy fats from sources like eggs, olive oil, and butter help support testosterone levels.

What kind of exercise did the speaker focus on to increase testosterone?

The speaker focused on heavy, compound movements such as squats, deadlifts, pull-ups, and bench press, which have been shown in studies to boost testosterone production.

How important is sleep for testosterone production?

Sleep is crucial for testosterone production. A study found that men who slept only 5 hours a night experienced a 15% drop in testosterone levels. Getting 7 to 9 hours of quality sleep can naturally boost testosterone.

How does stress affect testosterone levels?

Chronic stress leads to the production of cortisol, a hormone that suppresses testosterone. Managing stress through activities like meditation, walking, or planning the day in advance can help maintain healthy testosterone levels.

What are endocrine disruptors, and how do they affect testosterone?

Endocrine disruptors are chemicals found in everyday products like plastics, skincare, and household items that can interfere with hormone production. The speaker minimized their exposure by switching to glass containers and using natural grooming products.

How did tracking progress help the speaker stay motivated?

Tracking progress allowed the speaker to recognize small wins, like lifting heavier weights or achieving positive results at work. This helped keep them motivated and reinforced the idea that progress, even in small steps, is meaningful.

What role does sunlight play in boosting testosterone?

Sunlight helps regulate the circadian rhythm, which in turn improves sleep quality. Getting just 5 to 10 minutes of sunlight each morning can significantly boost testosterone levels over time.