How to Increase Testosterone FAST in 10 Steps | What Increases Testosterone?
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- Опубліковано 16 сер 2024
- How to Increase Testosterone. How to Boost Testosterone Levels. Proven Ways to Increase Testosterone Levels. Improving Low Testosterone.
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Timeline | Chapters
00:00 - Intro
0:36 - Why is Testosterone Dropping?
1:19 - How it's Measured?
2:17 - 1st, Avoid Overtraining Syndrome.
3:12 - 2nd, the Vitamins.
4:15 - 3rd, Use the LIGHT.
4:52 - 4th, Get This Much Night.
5:47 - 5th, Protect the Leydig Cells.
6:08 - 6th, Grip Strength Matters.
6:36 - 7th, Get RID OF THESE.
7:03 - 8th, Drop This.
7:25 - 9th, THE FOODS.
7:38 - Shilajit, Tongkat Ali, Ashwagandha.
Why Low Testosterone? What Causes Low Testosterone?
Testosterone levels drop around 1%-2% each year after the age 40, low testosterone levels can occur at any age.
Why Is Testosterone Important? Purpose of Testosterone in Body.
You need a healthy amount of testosterone for a healthy pain response, red blood cells, regular sleep patterns, bone density, and muscle mass.
What Lowers Testosterone? What Causes Low Testosterone?
There are many things in our typical American lifestyle that tanks our testosterone levels. Some of which you already know like: chronic stress, being heavier than normal, low vitamin d status, and an imbalance in gut flora.
How is Testosterone Measured?
Well, you have bound testosterone, which means that the hormone is attached to a protein like albumin, called SHBG.
Most testosterone, about 97% in the blood, is actually bound this way, essentially biologically inactive. Free testosterone on the other hand, which makes up 2-3%, is the form that has access to your cells and plays the androgenic role your looking for. Total testosterone is a combination of the two.
What Level of Testosterone? What time to Measure Testosterone?
The low end of the normal range for total testosterone is between 250-300 ng/dL and the upper end is 1,000-1,100 ng/dL. You get a more accurate reading if you test between 7am to 10 am as afternoon tests may give a false impression of low levels.
Exercise and Testosterone. Does Working Out Help Testosterone?
Regular exercise is a cornerstone of a healthy lifestyle and has been proven to positively impact testosterone levels. Engaging in both aerobic and resistance training exercises can stimulate the production of testosterone. Focusing on compound exercises like squats and deadlifts, which target multiple muscle groups simultaneously, is particularly effective in promoting hormonal balance.
Vitamin D and Testosterone
Vitamin D is a key player in testosterone regulation, and ensuring sufficient levels of this vitamin is crucial. Spend time outdoors to allow your skin to produce vitamin D through sunlight exposure, and consider incorporating vitamin D-rich foods
How Does Sunlight Increase Testosterone?
Men who got 20 to 30 minutes of sun exposure 2 to 3 times a week doing normal outdoor activities like gardening, reading, and walking, etc. had notably higher levels of testosterone.
Does Sleep Boost Testosterone?
Get enough sleep. 7 to 9 hours a night is ideal. During the deep stages of sleep, particularly rapid eye movement (REM) sleep, the body undergoes essential repair and regeneration processes, contributing to hormonal balance. his involves maintaining a consistent sleep schedule, with consistent bed and wake times, to optimize the body's hormonal secretion patterns.
Shilajit for Testosterone.
There are 3 of them that come to mind and ive made a video talking about each one of them. 1: Being Shilajit. 2: Being Tongkat Ali. and 3: Being ashwagandha.
By incorporating these lifestyle changes, individuals can promote optimal hormonal balance and overall well-being.
Foods for Testosterone
Ensure an adequate intake of zinc and magnesium as this mineral is a crucial component in testosterone synthesis. Foods rich in zinc, such as oysters, lean meats, and pumpkin seeds, can be valuable additions to your diet.
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Eggs, zink, the sun, exercise, positivity and sex are the best boosters
Sleep
Liver
My T dropped down to 300 last year, then I read something about plastics and estrogen. I stopped drinking from soft plastic water bottles (e.g. Evian) and my T doubled to over 600. And I felt it, too.
I worked on removing as much contact with plastic in my life as is reasonably possible without being neurotic about it, and I've definitely noticed a benefit myself. All natural fiber clothing especially underwear, minimal food plastics, especially for liquids and especially especially hot foods, EWG certified skincare/hygiene products, etc.
It’s been the case with other individuals as well, who know how terrible these plastics were.
Believe it or not I was just looking at my recent labs and could not understand how I also went from low 300’s to over 600. Your comment made me think as I have made a change to avoid them. Makes me wonder.
Very interesting, thanks for sharing. 🤔👍
@TheSpecialJ11 where do you find water? When most of it comes frome plastic bottles
I went from 334 to 960 in around 3 months. All natural. This book should be essential reading for all men. Written by a 50s guy with natural T levels of a 20s guy.
Complete guide to testosterone by james Francis
Drink, black seed oil , Ginger & Zinc
Yes, it can be a great combo.
I am 71 and my T was 620 measured at 11:00 am. OMAD for 7 years now and I exercise 1.5 hrs daily while fasted.
Excellent.
I’ve been doing a low carb diet with all healthy food sources. 50% fats, 20% carbs, 30% protein.
Carbs have nothing to do with T level, but bloodsugar
I had symptoms of low testosterone but it turned out I was vitamin D deficient
Vitamin D deficiency and low testosterone can indeed share some similar symptoms.
Great breakdown, I appreciate this so much.
Glad you enjoyed it!
Perfect advice doc, really liked the resistance training -> cardio order part!
Thank you!
Chemotherapy alternatives can u plz do a show
thx doc
Thank you for sharing great information in your videos 👍👍👍💕
Thanks for watching!
Very interesting, thanks for sharing. 🤔👍
Thanks for watching!
If you rest well there is no such a thing like overtraining. Remmember that folks
Red light therapy also helps doctor ?
At least the sun had to show up during the day. It s always cloudy and rainy over my place so it s basically impossible to get enough sun exposure
The sun is still out essentially which is still giving off rays therefore it will have the same effect going outside like that
Strong grip is a by product of being strong. Training your grip strength won’t do jack. Classic confusing of causation with correlation.
Very wrong. If you’re very strong in pushing with your chest, that doesn’t necessarily correlate with tight forearm muscles and tendon strength in hands.
Correlation does not equal causation.
Hello Dr, my testosterone level is 490 ng/dL and free testosterone is 11.7 pg /ml. It is low or normal, please suggest. I don't have any sexual desire and Erection. I'm 54 years old.
how effective is shilajit powder compared to its normal form
Shilajit powder is often derived from the resinous exudate of shilajit, which is then processed into a fine powder. The extraction and drying process may involve heat, which could impact the bioactive compounds present in the original resin. This doesn't mean it is useless. There is an advantage to this, because authenticity is crucial. It is easiere eto find the source and extraction methods so you can ensure you are getting pure, unadulterated shilajit resin powder vs natural.
I've heard grip strength matters, but that training grip strength won't necessarily increase testosterone. Rather, grip strength tends to increase as your testosterone goes up whether you even train it or not. Both could be true. Also I think vitamin D oil on your balls in particular helps, or sun directly on your area if you have the privacy, but of course you need regular exposure so you're used to getting sun without burning. Being in Minnesota it's best to get sun as early as possible, then by July I can get 30-60 minutes during peak UV index without burning.
You really need a lot during peak UV index to get enough vitamin D without needing to supplement, but lately I've just been supplementing it. This summer I should really make a habit of walking barefoot in just shorts for grounding too, I have a morning and late job with several hours between jobs and I live in the country so I'm fortunate for that, I can go on a barefoot walk into a clearing in the woods where I can get privacy and go nude for a bit. I actually think part of the reason for tanning besides preventing burning, is to regulate vitamin D production so that you don't produce too much, your skin lightens if you're not getting enough sun to maximize vitamin D production. Of course it depends on your ancestry, Scandinavians naturally having fair skin makes sense, but of course in modern times people have immigrated to areas where their natural skin tone doesn't match their environment.
Another really major thing even more than microplastics, is nanoplastics which can be small enough to get into the blood stream and into cells where they can tend to stick around and accumulate. In the news recently they were saying up to 90% of plastic in bottled water is nanoplastics, but IDK if that's in terms of weight/volume or number of particles, probably weight. Unfortunately even some water filters can add nanoplastics to water, probably not 6 stage reverse osmosis filters. Of course it's partly why you should soak filters and pass water through them a few times first, that should eliminate most of them but it's hard to know for sure without testing which most people can't do.
It's hard not to think that most of it is on purpose, an obvious agenda to emasculate men, blatantly encouraging women to out-masculine men if not just flat out belittle and emasculate men in a more active way than just competing with men in that way. So women are being 'empowered'(more like enabled to emasculate and abuse men) while men mostly get the opposite from women, almost never positive support from a woman that knows she benefits from being with a strong successful man, most women if anything are incentivized to want to weaken men so they can compete. At least before most women were incentivized to want men to be strong and successful as that directly benefited women and families, now there's more incentive for most women to want to keep most men weak. Feminism IMO is mostly what has destroyed healthy LTR's between men and women, and strong functional families. It's not just that strong families used to be the norm, but strong extended families. In America that's mostly a thing of the past now.
Most women think they can get commitment from men close to the top(mostly because they could get sex from those men when young and easy), but most women get used for sex and don't get commitment, so if women keep enough men desperate they can be manipulated for relationships and marriage and women might even talk them into letting her sleep with the men she actually wants. Of course they lie and say he's the one she loves, that's why she's with him. No, it's because she can't get commitment from the men she wants the most because she just sleeps with those men before they even have time to get strong enough feelings for her that she could get a relationship from him. Because women like that tend not to sleep with the men they're not attracted to, those are the men that fall for her, then she uses that to her advantage. It's so messed up, women act like women are shamed for even having sexual thoughts and feelings, when it's actually acting on impulses in a toxic destructive way. Men are literally the ones getting shamed for even having those thoughts and feelings, unless they're the minority of men most women find attractive, then they can get away with being legit creeps.
I just think it's generally better for men to have healthy competition amongst themselves, and women generally compete for commitment from successful men instead of women basically becoming their own successful man. Women end up painting themselves in a corner where when they focus on college/career and casually sleep with men, then plan to get serious about finding a husband later. Women almost never get commitment from a man that's even close to the best men they slept with when they were at their peak and easy, and also get a false sense of entitlement to men at least as educated or making the same income. A lot of women could opt out of college and if saving themselves for marriage, just date older successful men looking for a young virgin to marry to be a traditional stay at home wife/mom. Even the most desirable men would be fine with an average looking woman as long as she's at her peak and saving herself for marriage, or at least takes sex very seriously and only has it with men she's serious about. Men don't get nearly as damaged or as quickly from promiscuity as women do, even one past partner for women can raise divorce rate from 4% to 28%. The few men that can get laid easily or more so causing damage, most men are hurt by ending up in serious LTR's with women with a past that end up cheating on them, or even if he agrees to have an open relationship, it still hurts men when the woman they love sleeps with other men, he's just desperate and worries he'll lose her if he doesn't agree to it. Focusing on college/career then waiting both lowers women's dating pool of men they even see as 'eligible', but it also lowers their chances of getting commitment from the kinds of men they want most, so does just sleeping with the men they're most attracted to.
Alex Jones was right about the frogs, some time later after he said that male frogs were found to be growing ovaries in their testicles because of how estrogenic the polluted water is. I'm guessing that's mostly atrazine runoff. IIRC even pasture-raised cows if not organic, they can spray atrazine on the grass to raise their appetite and increase fat storage, and 'grass-fed' can mean corn stalks with atrazine on it. It's crazy how hard it's become to even avoid estrogenic meat, when meat should be one of the best things to have for men to increase testosterone. Even legit grass-fed organic raw dairy is great and shouldn't increase estrogen that much, it's mostly conventionally raised that will. I notice a big difference if I get regular whey protein instead of grass-fed organic whey, even from the same brand. I definitely notice a drop in energy levels which I'm sure is both testosterone dropping and estrogen increasing a bit.
My man!
My man!
Dude your definitely a Minnesotan does that comment come in hard cover? Fellow Minnesotan just teasing you.
Well that escalated quickly
@143 Not gonna lie, I think that about my own comments sometimes lol, specifically the Anchorman meme.
Opinion on low testosterone in teens even when doing teen things
Why do weight training first
I am a 33 year old male with a test level of 300. I am 5’8 150 lbs 19% bf. I exercise 4-5 days a week, I don’t drink alcohol and I am relatively healthy. What’s a realistic approach for me to raise my test levels ?
Almost same situation for me. Here is what I have started - rise up at 7 AM, sleep by 11 at Night. All excercise in morning only. Added some yoga post excercise. Reduce sugar. Added 1 egg to breakfast. I dont know what the end result will look like but I guess this should help.
Great starting point!
@@ArsalanAspires thank you so much !
@chrislopez218 I forgot to say this, Stress is a major factor. Work, family or a situation, loss of someone close - all can and do affect our levels especially after 30's a lot !! It has to be faced and dealt with. Also, working from home is a big compounder to stress levels and low physical activity. Best way to deal with both stress and side effects of wfh is add a competitive sport - baseball, cricket, basketball, badminton - pick any !
How many people do gardening? Then why does every outdoor activity recommendation mention gardening? Bunch of clones is why, copy and paste. When I hear this I know there isn't much thought happening from the presenter.
Millions.
pretty relaxing actually.
Thank you so much for this wonderful video. Could you please advise what is the best way to consume Ashwaganda ? Thank you
It's advisable to start with lower doses and gradually increase as needed, especially if you are new to ashwagandha or any herbal supplement.
The best way to consume ashwagandha depends on personal preferences, the specific needs or concerns you are addressing, and the available forms of the herb which are in capsules, powders, tinctures, teas, and oil extracts. On top of that, there are KSM-66 versions, Shoden, and Sensoril types which include roots or roots and stems. I mention them in this video:
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Thank you good sir.
May i ask what does high albium means?@@ArsalanAspires
Boron also promotes T?
What about Women?????
So Boron has been proposed to influence the activity of SHBG, a protein that binds to sex hormones, including testosterone. By affecting SHBG levels, boron might influence the amount of the free (unbound) testosterone available. I can make a separate video about this if this gets enough likes.
Thank you Dr. 😊
@@ArsalanAspiresdo it
Def make a Boron video ❤
Squats
Exercises that engage multiple muscle groups simultaneously, known as compound movements, may help boost testosterone. Examples include like you mentioned: squats, deadlifts, lunges, pull-ups, and push-ups.
@@ArsalanAspires. If you are doing your compounds even remotely correct, with good resistance, there is no doubt that your T will be positively affected.
❤️💖🙏❤️💖
What about women????
He said produced in the ovaries
@patriciagriffin1505 he said its produced in the ovaries and then spent the entire time talking about men and their testosterone.
Testosterone is very important in a womans body too!!!
@@sadie45The exact same.. Obv birth control isnt gonna help. Stay lean, walk everyday, workout, eat real foods with 1 ingredient and you'll be fine. Treat your body like shit and its gonna perform like shit. No rocketscience.
I can make a separate video on this! Testosterone plays a role in maintaining bone density in women too. Low testosterone levels in women may be associated with a higher risk of osteoporosis and bone fractures. Also, low levels of testosterone in women have been associated with symptoms such as fatigue, low energy, and changes in mood. Which is important to keep tabs on.
Adequate testosterone levels contribute to normal ovarian function and the menstrual cycle too.
Looking forward to video.