Boost Testosterone Naturally: My Journey to Over 900+ ng/dL.

Summary

This 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

00:00

💪 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.

05:01

🥩 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.

10:03

🚫 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.

Keywords

💡Testosterone

Testosterone is a hormone that plays a key role in the development of male reproductive tissues and secondary sexual characteristics. In the video, it is the central theme as the speaker discusses ways to naturally boost testosterone levels for improved quality of life, confidence, motivation, and cognitive functions. The script mentions the speaker's personal journey of increasing his testosterone levels from 600 to 900 nanograms per deciliter.

💡Nutritionist

A nutritionist is a specialist who advises on both diet and health related issues. The speaker identifies as a nutritionist, which lends credibility to the dietary recommendations provided in the video for boosting testosterone levels, such as the importance of saturated fats and cholesterol.

💡Saturated Fats

Saturated fats are a type of fat found in certain foods that are considered essential for hormone balance in the body. The video emphasizes the importance of consuming saturated fats for hormone production, contrasting the typical bodybuilding diet which often lacks these fats.

💡Cholesterol

Cholesterol is a substance found in the body and in some foods, which is necessary for the production of hormones like testosterone. The script refutes the common misconception that dietary cholesterol negatively affects health, stating that it is crucial for hormone production and should be consumed regularly.

💡Vitamin D

Vitamin D, particularly D3, is highlighted in the video as crucial for maintaining testosterone levels. The speaker shares a personal anecdote about experiencing a drop in testosterone levels during winter in Sweden due to lack of sun exposure, which is a natural source of vitamin D.

💡Zinc

Zinc is a mineral that is essential for testosterone production. The video mentions that zinc has a significant impact on hormone levels and should be consumed regularly, with examples given such as red meat, oysters, and egg yolks, or supplemented if necessary.

💡Boron

Boron is a trace mineral that may play a role in testosterone production. The script suggests that supplementing with boron up to 10 milligrams can improve testosterone levels, and it can be found in foods like nuts and avocados, though typically in insufficient amounts.

💡Ashwagandha

Ashwagandha is an adaptogenic herb that is mentioned in the video as potentially increasing testosterone production by reducing cortisol levels. This is particularly beneficial for individuals under high stress, as stress can negatively impact hormone balance.

💡Creatine

Creatine is a supplement that may increase dihydrotestosterone (DHT) production, a hormone related to testosterone. The video suggests that even if creatine does not directly boost testosterone, it can enhance physical appearance and cognitive abilities, making it a beneficial supplement regardless.

💡Body Fat Percentage

The video discusses the impact of body fat percentage on testosterone levels, noting that both excessively high and low body fat can lead to lower testosterone levels. This is due to hormonal imbalances caused by high estrogen levels in the case of high body fat, and a protective mechanism of the body at very low body fat percentages.

💡Daily Habits

Daily habits are emphasized in the video as having a significant impact on testosterone levels. Sleep, following the circadian rhythm, and engaging in explosive movements like sprinting or heavy weight training are highlighted as particularly beneficial for maintaining and boosting testosterone.

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