How To Boost Testosterone - Explained By Top Urologist Dr. Rajesh Taneja

Summary

The video script delves into the importance of testosterone for men's health, emphasizing its link to positive bodily functions and performance. It suggests that lifestyle factors such as a high-protein diet, regular exercise, and competitive sports can help maintain healthy testosterone levels. The discussion also touches on the impact of stress, alcohol, and poor diet on testosterone levels, advocating for early sleep and morning workouts to align with the body's natural circadian rhythm. The script highlights the consequences of neglecting testosterone management, including potential health issues and personality changes, and encourages a balanced lifestyle for overall well-being.

Takeaways

• 💪 Increasing testosterone levels can help reduce issues like performance anxiety and improve overall well-being.
• 🍽️ Key factors to maintain good testosterone levels include clean eating, high protein intake, and regular physical activity, especially competitive sports.
• 🏋️ Exercise, especially in the morning, can help raise your basal metabolic rate, leading to sustained higher testosterone levels throughout the day.
• 🕓 Following a consistent sleep schedule, particularly sleeping early and waking up early, aligns with the body's circadian rhythm and supports healthy testosterone production.
• 🍻 Activities like excessive alcohol consumption can significantly lower testosterone levels, impacting overall health and energy levels.
• 🏆 Engaging in competitive sports not only boosts physical fitness but also enhances testosterone production, providing both physical and psychological benefits.
• 📉 High stress levels and a sedentary lifestyle can decrease testosterone levels, leading to issues such as erectile dysfunction and reduced physical performance.
• 🍬 High sugar intake and poor diet choices contribute to weight gain and reduced testosterone, often resulting in a more feminine physical appearance in males.
• 🚶 Starting with simple activities like walking can help combat low testosterone levels and initiate a positive cycle of health improvement.
• 🌙 Staying up late or having a nocturnal lifestyle disrupts the body's natural rhythm, leading to stress and reduced testosterone levels.

Q & A

What are some basic lifestyle changes that can help increase testosterone levels?

Basic lifestyle changes to increase testosterone levels include eating clean food, consuming high protein, engaging in regular physical activity, and participating in competitive sports.

Why is participating in competitive sports beneficial for testosterone levels?

Participating in competitive sports can increase testosterone levels because it involves physical exertion and a drive to win, which positively impacts the body's hormone production.

How does morning exercise influence testosterone levels compared to evening exercise?

Morning exercise is more effective for testosterone levels because it aligns with the body's natural circadian rhythm. Testosterone peaks early in the morning, and exercising at this time utilizes and boosts this hormone more efficiently.

What impact does stress have on testosterone production?

Stress increases cortisol levels, which negatively affects testosterone production. High stress leads to lower testosterone and can also distract individuals from sexual activity, further reducing testosterone levels.

How does body fat influence testosterone levels?

High body fat levels can lower testosterone due to the enzyme aromatase, which converts testosterone into estrogen. This can result in more feminine physical characteristics and lower testosterone levels.

What role does sleep play in maintaining healthy testosterone levels?

Sleep plays a crucial role in maintaining testosterone levels. Early sleep and waking up early align with the body's natural hormone cycle, leading to higher testosterone production.

What is testosterone replacement therapy (TRT) and when is it commonly used?

Testosterone replacement therapy (TRT) is a treatment used to supplement testosterone levels in men, especially those over the age of 50, when natural testosterone production typically declines.

What is the effect of alcohol consumption on testosterone levels?

Alcohol consumption lowers testosterone levels by reducing the body's ability to produce and utilize testosterone. Even a single session of drinking can negatively impact testosterone production.

How does the circadian rhythm affect testosterone production?

The circadian rhythm influences testosterone production by regulating the release of luteinizing hormone (LH), which peaks early in the morning. Proper sleep and wake cycles support the natural increase of testosterone.

Why is it important for men to maintain high testosterone levels?

High testosterone levels are important for muscle growth, strong bones, motivation, and overall physical health. Low testosterone can lead to physical and psychological issues, such as fatigue, depression, and reduced sexual performance.

Outlines

00:00

💪 Boosting Testosterone through Lifestyle and Exercise

The first paragraph introduces the topic of testosterone and its importance for men's health, linking it to performance anxiety and other bodily functions. It emphasizes the need for education on increasing testosterone levels naturally through a healthy diet, high protein intake, and engaging in competitive sports. The script references Dr. Huberman's advice on lifestyle factors and the potential of testosterone replacement therapy (TRT) for men over 50. The importance of using testosterone through exercise is highlighted, with the body's 'use it or lose it' principle applying to hormone production.

05:01

🌞 The Impact of Circadian Rhythms on Testosterone Levels

The second paragraph delves into the biological clock's influence on testosterone production, explaining the role of the pineal gland, hypothalamus, melatonin, and luteinizing hormone in the body's Circadian rhythm. It discusses the peak release of luteinizing hormone at 4:30 a.m. and how exercise during this time can signal the body to produce more testosterone. The paragraph also contrasts the benefits of morning exercise with the potential drawbacks of nighttime activity, suggesting that the body's metabolic rate and hormone production are optimized with early sleep and morning workouts.

10:04

🚶‍♂️ Exercise, Stress, and Testosterone: A Holistic Approach

This paragraph explores the relationship between exercise, stress, and testosterone levels. It uses a story of a couple to illustrate how a sedentary lifestyle and stress can lead to erectile dysfunction and reduced testosterone. The discussion includes the negative impact of cortisol, the stress hormone, on testosterone production and the psychological effects of stress on sexual performance. The importance of maintaining a healthy lifestyle, including diet and exercise, is reiterated as a means to support testosterone levels and overall health.

15:04

🍽️ Diet, Gut Health, and the Role of Testosterone in Body Composition

The fourth paragraph examines the connection between diet, gut health, and testosterone. It describes how dietary indiscretions, particularly the consumption of sugars, can negatively affect the gut microbiome and lead to weight gain and hormonal imbalances. The role of the jum (jejunum) and the conversion of testosterone to estrogen due to high fat levels is explained. The paragraph also addresses the psychological impact of obesity and the importance of a high-fiber diet and exercise in reversing these effects.

20:07

🌙 Disruption of Circadian Rhythms and Its Effects on Health

The final paragraph discusses the adverse effects of disrupting the body's natural Circadian rhythm, particularly the impact on testosterone levels. It explains how staying awake at night can cause stress on the body, leading to a decrease in testosterone production. The importance of adhering to a natural sleep-wake cycle for maintaining optimal health and hormone balance is emphasized, and the paragraph concludes with a reminder to explore other topics on the channel.

Keywords

💡Testosterone

Testosterone is a hormone that plays a crucial role in the development of male reproductive tissues and secondary sexual characteristics. In the video, it is discussed as a key factor influencing physical health, performance, and even psychological well-being. The script mentions that increasing resting levels of testosterone can help mitigate issues like performance anxiety and emphasizes the importance of educating men on how to naturally increase their testosterone levels.

💡Performance Anxiety

Performance anxiety refers to the feeling of intense worry or nervousness about one's ability to perform well in various situations, which can include physical performance or public speaking. The script suggests that higher levels of testosterone may help reduce performance anxiety by improving confidence and reducing nervousness.

💡High-Protein Intake

High-protein intake is a dietary strategy that involves consuming a larger amount of protein than typically recommended, often to support muscle growth and overall health. The video script highlights the importance of a diet rich in clean, high-protein foods as a method to naturally increase testosterone levels.

💡Exercise

Exercise is any bodily activity that enhances or maintains physical fitness and overall health. The script emphasizes the role of regular exercise, particularly in the morning, as a means to boost metabolic rate and stimulate the production of testosterone.

💡Metabolic Rate

Metabolic rate is the rate at which the body uses energy to maintain life, including functions like breathing, circulating blood, and growing. The video uses the analogy of an engine's RPM to explain how exercise can increase the metabolic rate, which in turn can influence testosterone production.

💡Circadian Rhythm

Circadian rhythm is a biological process that follows a 24-hour cycle and is responsible for the regulation of the sleep-wake cycle and other bodily functions. The script discusses the importance of adhering to one's natural circadian rhythm for optimal health, including the timing of sleep and wakefulness, which can affect hormone production like testosterone.

💡Stress

Stress is a state of mental or emotional strain or tension resulting from adverse or demanding circumstances. The video script explains how chronic stress can lead to increased cortisol levels, which can negatively impact testosterone levels and overall health.

💡Cortisol

Cortisol is a hormone that is released in response to stress and low blood sugar levels. It has various functions, including regulation of blood sugar and immune response. The script mentions cortisol as a stress hormone that can interfere with testosterone levels, potentially leading to health issues.

💡Dietary Indiscretion

Dietary indiscretion refers to the consumption of unhealthy or excessive amounts of food, often leading to weight gain and other health problems. The video script discusses how a diet high in sugars and lacking in fibers can disrupt gut health, leading to hormonal imbalances such as reduced testosterone levels.

💡Aromatase

Aromatase is an enzyme that converts testosterone into estrogen in the body. The script explains that high levels of fat can increase the activity of aromatase, leading to a conversion of testosterone into estrogen, which can have feminizing effects on the body.

💡Bariatric Surgery

Bariatric surgery refers to surgical procedures that help promote weight loss in morbidly obese patients by altering the digestive system's anatomy. The video mentions bariatric surgery as a method some people use to lose weight, but it also emphasizes the importance of lifestyle changes, such as diet and exercise, for long-term health.

Highlights

Testosterone is linked to many positive functions of the body, and focusing on increasing resting testosterone levels can reduce issues like performance anxiety.

Key factors to maintain healthy testosterone levels include clean food, high protein intake, regular exercise, and participation in competitive sports.

Testosterone Replacement Therapy (TRT) is commonly discussed among men over 50 in America, highlighting the importance of lifestyle factors in maintaining testosterone levels.

Engaging in competitive sports, like football or basketball, has been shown to increase testosterone levels.

Testosterone is essential for muscle building, broad shoulders, strong bones, and overall physical strength, reinforcing the 'use it or lose it' principle.

A sedentary lifestyle, including watching TV or porn, can significantly reduce testosterone levels as the body down-regulates production when not in use.

Morning exercise can rev up the basal metabolic rate (BMR), which increases fuel consumption and maintains higher testosterone levels throughout the day.

The body's circadian rhythm influences testosterone production, with peak luteinizing hormone release occurring around 4:30 AM, emphasizing the importance of early sleep and morning exercise.

Evening exercise can be effective, but it may not provide the sustained benefits of morning exercise since the body winds down for sleep shortly after.

Stress, particularly chronic stress, can reduce testosterone levels due to the increased production of cortisol, the stress hormone.

Aromatase, an enzyme found in fat, converts testosterone to estrogen, contributing to more feminine body characteristics in overweight individuals.

Reducing sugar intake and exercising are crucial for reversing low testosterone levels and preventing associated health issues like diabetes and fatty liver.

Following a high-fiber diet can help displace harmful gut bacteria and improve overall gut health, which is linked to better testosterone levels.

The importance of following the body's natural circadian rhythm is emphasized, as staying up late can lead to stress and reduced testosterone production.

The podcast touches on the broader impact of testosterone on personality, career motivation, and leadership abilities, showing its influence beyond just physical health.

Transcripts

welcome to TRS Clips where you'll find

happiness through your own

curiosity I want to actually talk a

little bit about testosterone also yes

because if you truly focus on increasing

your resting levels of

testosterone I would assume that

problems like this performance anxiety

all won't arise as much uh because

testosterone is linked to so many other

positive functions of the body also I

think it is a hormone that should be

spoken about more and every man at least

should be educated on how to increase

his testosterone levels so I'm going to

have a go at it please add stuff to it

and this is based on an episode of Dr

huberman that I researched upon for the

sake of a elaborate testosterone Hindi

video that i' done it boils down to the

basics clean food high protein intake

lots of movement ideally a competitive

sport that's been like a recent study uh

all these things over time compound

pound and generally your testosterone

levels stay good up till the age of 50

and right now in America for a lot of

guys post 50 this has become a very

common conversation that they do

something called trt which is under the

guidance of someone like yourself

testosterone replacement therapy um

before I ask the doctor for his inputs I

need to tell the audience that again all

the doctors we've spoken to the

lifestyle factors are effectively the

same and you guys know all these

lifestyle fact factors it's exercise

clean food Etc the only added Factor

here is a competitive sport if you're

able to play a competitive game of

football once a week basketball Cricket

where you want to win for some reason

that's shown an increase in testosterone

anything else you'd like to add so

yes

so

testosterone is the food for the

body so suppose you're not utilizing it

body stops producing

it so either use it or lose it and you

use it by exercising yes so what does

the body mean why why should you have a

testosterone and a woman shouldn't have

a testosterone what does testosterone do

to you it gives you muscle broad

shoulders strong bones what are they

supposed to do you're supposed to

exercise with them you're supposed to go

fight you're supposed to go to war

you're supposed to go to hunt swim so if

you don't do that that you're not using

your testosterone so the body there is a

as I said it's a wonderful computer this

guy doesn't need it man so take it off

in terms of if you're lazy if you're

just sitting at home all day watching TV

your body will reduce your testosterone

level if you're watching TV the

testosterone reduces faster even if

you're watching Pawn yes okay just just

a thought experiment go on because

because you are

straining to produce to to recreate

that if you are with a woman then that

job is being done by the woman here

you're trying to recreate that thing

onto yourself sure that is the problem

with testosterone so testosterone has

lot of functions as we just mentioned

muscle bin bone this that and if you

don't use it you will lose it so how do

you exercise so there is something

called basil metabolic rate now you have

a basil metabolic rate it is like the

RPM the revolutions per minute of a

motor car so you have an idling car it

has an RPM of 800 to say a th000 RPM so

that that engine will run and it will

consume a certain amount of

fuel so now when you give a raise it

goes to, 1500 so the fuel consumption

increases so suppose you are getting up

in the

morning and you are

exercising so you revving up your

metabolic rate your RPM increases from

800 to 800 to 1,000 to maybe 2,000 if

you are jogging in the morning or

swimming in the morning and during the

day since you are working you're not

coming back to rest you're going to

office or you're going to your work it

stays the basil rate it may go up to 200

RPM 2,000 RPM and then comes down to

maybe, 1600 18800 14400 which is much

more than 800 that you woke up

with and then suppose you add on a

physical activity you had to run after

something or you had to rush or you had

to cycle or you had to do something it

again goes from 1,400 to

1,800 now imagine if you had not gone

for a uh exercise in the morning you

woke up with 800 so you are lingering

between 800 and, 800,000 and if I ask

you to put an effort eff you would be

unwilling to put an effort and even if

you put an effort your RPM is not going

to go beyond say

1200 because your basil metabolic rate

was 800 now we add another factor to

this

thing so we have a what is called a body

clock which runs with sun so we have the

pineal gland we have the hypothalamus

and we have the melatonin and we have

the ltin Circadian RM the ltin izing

hormone which is released from the

pitutary goes to the testes and

increases the testosterone so there is a

peak of leutinizing hormone releasing

hormone from the hypothalamus which is

controlled by the Circadian rhythm which

is at 4:30 a.m. so sleep early in India

in our uh history or in our mythology or

whatever it is called

Boral that is the are the the main time

that you have the peak of lhr or

leutinizing hormone releasing hormone

from the hypothalamus it goes to the pit

which is the leutinizing hormone which

goes to the testes and kicks it to

produce testosterone now imagine you are

doing a exercise and an activity when

the testosterone Peak is

there so you have an inflow of

testosterone you're using it at that

time so next day morning the

hypothalamus knows this guy needs more

testosterone so it pumps in more

wow

now if you are not doing it the

hypothalamus also thinks this guy is not

going to use testosterone so let it be

around 8 his RPM is 800 1,000 so why

should I give him another fuel so

there's no testosterone which

Rises coming back to another thing I'm

sorry it is not against people who

exercise at night because they don't

have an option if you don't have an

option you can still exercise but what

is better morning or evening suppose at

night you come from office and you go

for an exercise you go to the gym and

you have revved up your RPM from say a

th000 to

2,000 after 2 hours you're going to

sleep

M so the advantage that you had during

the day that you revved up your RPM to

2,000 and it stayed 2,000 because you

were working you were running moving

around in the office anywhere wherever

you are working you are actually RPM is

still high again you raise it to 2,000

go off to sleep in 2 hours you that that

whole effort is gone

waste technically you're effectively

giving very easy hacks to increase your

testosterone yes and the hack is sleep

early wake up early work out in the

morning like Akay Kumar that's why his

voice is like

that the actually the way Akay Kumar

lives eats goes about life he's a good

representation of a high testosterone

male yes I would I would argue yes right

like just healthy living this is Healthy

Living there's also a report I remember

tiger shov spoke about this he said that

he doesn't drink because it shakes up

your testosterone levels even one

session of drinking

yes so anything that that puts your RPM

to downwards like alcohol you can't even

balance yourself that is the state of

your

muscles so you RPM may be falling below

800 so obviously the testosterone

consumption is not there the body

computer says oh this guy doesn't need a

testur so stop producing

it and there is another issue to it

suppose you have been a football player

so I see lot of them so there's this guy

I'll give you a story it's an

interesting story so there were two

people who got married because they used

to be playing tennis

together now they were playing tennis

together they were between 25 and 35

years courtship then they say okay we

get married they get married they have a

good sex appetite they have a good

testost on both of them and now this guy

is a

banker and at 35 he wants to become the

vice president of the company so he's

working very hard so he's putting in 14

hours on the chair he stops going to

play tennis his wife however continues

to play

tennis at 35

two of them come to me together with

erectile dysfunction so what have you

found so you look at him and you see oh

my God he's got as chubby as what I am

you know so this guy's become chubby he

has not been playing tennis the girl is

Slim like you know any tennis player you

can imagine at

35 since she is a tennis player she has

a high testosterone she has a high

appetite which this guy can't match so

he has a impact with psychological thing

also because he's not able to match the

appetite so he goes into two things both

a combination of psychogenic erectile

dysfunction and an organic erectile

dysfunction because when I check his

testosterone his testosterone is

low why is his testosterone low two

things one his computer says he's not

using it so it

reduces the second is the

stress stress is

huge so this guy is stressed he's

looking at his his you know counterpart

a colleague who may become a vice

president and he wants to reach there

and he doesn't want him to reach there

so Round the Clock that stress is there

14 hours in office 10 hours at home 24

hours a day he's only thinking about one

thing how to prevent him from being a

vice president so that I become a vice

president just to put your point uh

across even more I I want to remind the

listeners of how they felt during exam

season in school you felt a higher level

of stress what was biologically

happening was that your cortisol levels

in your body had increased cortisol is

your stress hormone I'm assuming that

it's related to your testosterone of

course that if you have a higher

Baseline cortisol in your bloodstream it

will affect your testosterone certainly

certainly anything you'd like to add to

this cortisol angle so two things so if

you look at two things one is of course

when there is stress there are stress

hormones like

cortisol apart from that direct effect

of cortisol there is an indirect effect

on psyche you stop thinking about

sex because you're thinking about

failure yes even if your partner is

trying to approach you for sex you stop

thinking about it because either you're

tired or you're scared of

non-performance because last time you

couldn't perform because while you were

performing you you suddenly realize that

you hav sent a mail which the other guy

must have sent so doing that that means

that he's he's distracted so he stops

performing so he's staying away from

sexual activity his testosterone is

coming down again if you look at people

who unfortunately need corticosteroids

say for kidney disease or lung disease

or something else rheumatoid arthritis

they are given steroids they become

plump so they gain lot of fat so fat has

an enzyme called

aromatase now what that does is it

converts testosterone into

estrogen so whatever testosterone is

being produced is being converted into

estrogen rapidly in that fat in the

subcutanous fat and the structure of the

body becomes more feminine pair shaped

so if you remember the there was a movie

called kabi Kushi kabigam and there was

this Rik ran and there was a child Rik

ran do you remember that golu person who

was plump boy what is wrong with that

fellow and how he became Rik rashan so

there is a biology transition between

that boy and that honestly this this

story that you're giving us of Rik from

childhood to actually being muscular Ric

russan I have seen so many guys my age

younger than me go through that same

story arc of not taking care of their

health when they were younger and then

eventually in life realizing pretty

early on that either they got what's

pre-diabetes called like that's right so

they become this this basically

pre-diabetes only latent diabetes and

that manifests like for me again same

thing I was a judo player very fat but

judo player so I was strong uh but

unhealthy on the inside I had gall

stones at 16 and I had a gallbladder

removal surgery at age 16 so that

surgeon very politely told me that

you'll die at 25 if you eat this way and

then that just got me very deep into

fitness like at age 16 17 I started

running at age 18 I started weight

training you know and I've I've really

taken care of myself a lot in my 20s uh

best decision of my life because it

changes your personality also thing is

that personality change that you go

through then applies to your career it

applies to your ability to lead Etc but

biologically speaking what's truly

Happening Here is that your testost tone

is high because you're taking care of

your body you're sleeping on time you're

eating right you're

exercising uh and that high level of

testosterone genuinely helps your career

I truly feel that because it's sort of

also called a hormone that's a latent

motivator you just feel like going out

and achieving more things in the world

uh I'd like you to begin this next phase

of the podcast wherever you like do you

want to begin at the Ric ran part do you

want to begin at the personality aspect

of of testosterone you go for it so I'll

touch all of them sure first of all let

us

uh beg pardon from hi ran because you're

using his name it is not that it is a

character in the movie called uh ladu

ladu that's right so consider ladu so he

is a he's a golu kind of a person and he

eats whatever he wants to eat dietary

indiscretion and he's very moody and he

doesn't want to focus into anything he

may be not listening to

anybody he would eat whatever he wants

to eat and not what he should be eating

now when somebody has that kind of a

habit it is

perpetuated why is it perpetuated

because what you're eating sugars they

go straight into your gut and then they

go there and change the microbiome of

your gut in such a

manner that you are only feeding the

wrong kind of bacteria in your

gut and if you see what the story about

the bariatric surgery it is not only

about making the gut small the stomach

small capacity when you do something

there the local hormones

change and they reduce the fat they

reduce the fat absorption they cause

some kind of change in the local hormone

meu that the fattening effect of diet

reduces so it is not only the direct

amount of calories that you're drink

taking but it is something else which is

happening there and that is related to

the the jum the gut microbe the jum is

the small bubble just next to the the

upper small bubble or you can say upper

small intestine is jum and that is a

seat of all these hormones the Dum and

the

jum so coming back to the diet so when

you're having a dietary in discretion

like that a lot of sugars they are

immediately absorbed from the small

bowel and the small bowel actually

thrives with bacteria which are which

just need sugar so they keep multiplying

and you don't have the healthy bacteria

in your gut so suppose you were to take

lot of fibers so if you were to take lot

of fibers they do two things one they

mechanically displace the colony of

these

bacteria two they line up the intestinal

level in such a manner that what even if

you take sugar after that that sugar is

not going to give rise to or potentiate

the growth of negative bacterias so this

is what is the story behind what happens

so when something like this is happening

a lot of fat is getting accumulated when

the fat is getting accumulated as I said

it has what is called peripheral

aromatase aromatase is an enzyme which

converts the testosterone into estrogen

and if you see these boys they will have

breasts they will look like femin

breast and uh they will have small

external

genitalia the hair growth around the

genitalia which is the pubic here is of

the feminine type Which is

less no the hair growth in feminine type

is an inverted triangle in a male type

it is the upright triangle that's the

pubic hair so that is how the pic hair

is supposed to be you're basically

biologically turning your body more

feminine that's right by giving into

your craving to eat sugar as much as you

do so anyone who is overweight and this

I've seen with anyone struggling with

weight issues across there are two major

culprits in India one one is anything

sweet I mostly when you're talking about

cold drinks it's a lot of cold drink

drinking why do you need that iced tea

why do you need that juice with your

food just have water the second issue

that I have noticed in India is chakna

you know salty snacks tea time snacks

it's these two issues mainly in India

with anyone even trying to lose weight

but people need to understand the

biology of not losing weight to get

scared because I personally woke up when

my body scared me that hey you know this

is the kind of physical pain you go

through if you don't take care of

yourself but I feel this kind of pain is

even worse it's psychological pain

that's right so these people get

withdrawn they don't go to play because

they cannot

run so everybody and especially the boys

as you say if they compare their fallace

with each other they would find that

then they'll make fun of him so this guy

becomes more and more

introvert and when he's introvert and

he's getting depressed he eats more the

sugar cing increases the chocolates is

the easiest ones to have or whatever

snacks you lay hand at so this a vicious

cycle the testosterone which is being

produced so he becomes

stunted the height becomes small the

weight increases the insulin requirement

increases insulin increases the diabetes

and other things they come into play the

fatty liver happens the injury to the

liver happens because there's

inflammation and the root cause is

accumulation of fuel called uh sugar and

suppression of

testosterone so if you need to reverse

this process the first step is of course

you cut down on sugar sugar is the first

thing to go and the second is

exercise and as I said these people will

not be able to get up in the morning to

start exercising but you tell them to at

least start

walking and they

would today in the era of bariatric

surgery lot of people will be subjected

to batric

surgery and many of them will stay slim

many of them will come back if they are

not motivated enough because sugar is

sugar so they start sipping it if they

can't eat it so the issue is

testosterone with sugar metabolism is

totally linked fat and sugar met

metabolism is linked with testosterone

it's not many people understand so

suppose you do a testosterone level on

this boy who is a plump uh maybe in his

teenage you'll find the testosterone to

be

low it is low for two reasons one the

lhr is a lutenizing hormone releasing

hormone also is not effective to push

the testosterone testes become remain

small and some people will call it as

delayed puberty

also but the idea is that whatever be

the

cause that needs to be reversed and the

best way is the diet high fiber diet and

exercise these are the two things that

happen the third is the dial variation

the cardian Rhythm if they don't follow

cardian Rhythm like sleep early wake up

early so I will tell you why I keep

talking about that so there is a term in

Hindi

which means the Nocturnals those who

live at night suppose we have bats were

supposed to live at night open their

eyes at night and you capture a bat and

put him on sunlight then you are

torturing

him humans are not

Nocturnals humans are not supposed to be

waking up at sunset they supposed to go

off to sleep so if your body is w waking

up during this night you are awake

during the night your body is crying for

help like a bat is crying for help

during the day which we all ignore

because we have flashlights we have LEDs

we have everything we create light but

our hypothalamus cannot be

fooled and we get into trouble the body

is under stress even if we think we are

enjoying a party or disco or maybe a

game of cards or bards or

whatever so simply staying away at awake

at night means your body is under

tremendous stress and stress reduces

testosterone fair so if you don't uh

follow cardian Rhythm your testosterone

is going to fall anyway I think this is

also an infinite topic if you open up

all the lifestyle factors and we've

covered it you know on the show hey if

you enjoyed today's clip make sure you

check out all the other clipss we've

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