My “whole food” meal plan is FREE. Teaches how to eat for fat loss, muscle building and longevity. www.thomasdelauer.com/eatrealfood - consider it my “thank you” for subscribing to my channel and newsletter!
This all makes perfect sense. The movements that would equate to making you a warrior of sorts or at least a long term survivor. Strength is good.....but without endurance it's useless in a long term fight or battle for resources. Cardio is good but it won't help you match up against stronger opponents for very long in a competition for resources. A jack of all trades is going to have the best change of survival.
human history contrary to popular believe isnt full of war and battle. the whole "" our ancestors were warrior '' is just a by-product of watching too much the movie gladiator and history in school teaching european history. less than 6 percent of human history consist of war and battle ..etc the majority is hunter and gatherer. your main point its still valid tho, you would just have to slightly change the warrior angle to selective team hunters needing cardio to compliment their brain killing their much physically superior preys.
If you lived how our ancestors lived, you had to be fit and strong just to do the chores around home, home maintenance etc. Being a warrior didn't come into it, you had to survive nature and animals around you, you had to walk everywhere, carry everything, make everything, gather everything all while not getting injured or sick.
wish i could sprint again 😢 but one sprinting session did something to my hamstring like two months ago.. still hurts today sprint carefully, everybody!
Yeah it is terrible but it's still used because it's the one baseline that has been consistently used over 100 years I believe. Waist to height ratio should be the baseline now.
@saganspirit waist to height combined with waist to hip, but honestly, if I can walk into a supplement store and find out my body fat percentage and body composition details, why is my Dr's office forgoing that technology for a system that's literally just based on an average of food insecure men who were all the same sex, race and ethnicity from one neighborhood in Belgium, and has nothing to do with actual health markers or disease risk?
Great 👍,, looking from my perspective., 58 years old ,, ex tri athlete ( Olympic Distance) retired at 44 ,, also stopped , long ,Tour de France 🇫🇷, stage cycling . Remarried,,to a professional food buyer and chef ,, who controls our diet ,, I cut exercise back to HIIT ,, weights ,, mostly heavy bands that simulate serious swimming ,, & rowing machine,, all done 4 times per week and walking with my wife , everywhere, leaving the car at home . I call this my winter maintenance,, as I did this in the off season,, but have been doing this 15 years ,all year round . Result ,, I haven’t aged ,, stuck at 44 ,, look younger ,, physically just as I was at 28 ,, my wife looks even younger ,, size 8 -10 ,, make up helps etc she looks 23 she’s actually 53 . It is a joint effort,, hobby and interest . We don’t drink or smoke or eat processed food . Testosterone,, no drop off . I still have a very deep voice etc and the wife sailed through M no problem.
Yup. I do every minute on the minute with kettlebells, then I do heavy clubs, with extended time under load. I walk every morning and evening, weather permitting, and step away from my desk every hour, work demand permitting. PS: I'm 60 and my T is still above average.
Larry Wheels and the Russian giant. They were testing each others grip strength with a grip strength instrument. The giant noted his score squeezing as hard as possible. He then proceeded to do 10 air squats. Tested again and it significantly increased. Larry was perplexed. He tried it. Same thing. I now do them regularly up to 30 rep sets and nearly always before max bench attempts.
IMO this directly correlates to Dr. Sean O’mara’s work on visceral fat and his recommendations for sprinting for best results to reduce visceral fat with the benefit of increased muscle mass. He also advocates protein and mainly carnivore and fasting. It seems to make sense that if sprinting causes epinephrine release, and destroys visceral fat while sparing and stimulating muscle, that the low resulting visceral fat could significantly boost T trust further stimulating lean Muscle mass gains.
I didn't know that about sprinting and visceral fat, but makes sense! Yeah, that would seem to support what Thomas says here. Thanks explaining that research.
*Inhalation of molecular hydrogen increases breath acetone excretion during submaximal exercise: a randomized, single-blinded, placebo-controlled study* _Abstract_ Aerobic exercise is widely accepted as a beneficial option for reducing fat in humans. Recently, it has been suggested that molecular hydrogen (H2) augments mitochondrial oxidative phosphorylation. Therefore, the hypothesis that inhaling H2 could facilitate lipid metabolism during aerobic exercise was investigated in the current study by measuring the breath acetone levels, which could be used as non-invasive indicators of lipid metabolism. This study aimed to investigate the effect of inhaling H2 on breath acetone output during submaximal exercise using a randomized, single-blinded, placebo-controlled, and cross-over experimental design. After taking a 20-minute baseline measurement, breath acetone levels were measured in ten male subjects who performed a 60% peak oxygen uptake-intensity cycling exercise for 20 minutes while inhaling either 1% H2 or a control gas. In another experiment, six male subjects remained in a sitting position for 45 minutes while inhaling either 1% H2 or a control gas. H2 significantly augmented breath acetone and enhanced oxygen uptake during exercise (P < 0.01). However, it did not significantly change oxidative stress or antioxidant activity responses to exercise, nor did it significantly alter the breath acetone or oxygen uptake during prolonged resting states. These results suggest that inhaling H2 gas promotes an exercise-induced increase in hepatic lipid metabolism. The study was approved by the Ethical Committee of Chubu University, Japan (approved No. 260086-2)
I have always noticed that when I increase my GPP by doing medleys, Tabatas ect my bodyfat goes down and my volume tolerance goes thru the roof. What would have normally killed me and run me aground just becomes, ok that was work, let's do it again tomorrow. Also am boosting my daily egg count and seeing quite an improvement in waist circumference! Love your channel sir!
If you mixed cardio and load bearing exercises you will lose weight faster than just through cardio, plus you will increase strength. Excessive endurance work has a catabolic effect.
It's so important to get enough sleep. Recently I started shedding so much hair on my head.i don't know if it was a seasonal thing or whatever but I read somewhere that lack of sleep causes hair fall and i fixed my sleep pattern and it has reduced hair fall quite noticeably.
The exercise and lifestyle you're describing for cardio that builds strength coupled with low body fat...is farming. Outside in the sun getting vitamin D, working long hours and regularly doing things that build strength, and eating the food from the farming that isn't likely to have tons of sugar.
Protein intake, weight loss, increased activity all help. Been eating the carnivore lifestyle for the last four months and the testosterone increase has been significant.
Currently, I am testing this kind of routine... Abs - as a warm up, followed by legs, then back and then chest, moving on to - shoulders and finally arms. That way the biggest get recruited 1st.
This brings questions ??? Does Running 5 miles increase Testosterone ??? In the past they said no. I’m a formerly Distance Runner and I would like to know. In my Youth I once ran a 4:01 mile and I’ve always Believed that this was HIT training. I was shocked when I read Distance Running was bad for Testosterone … I kept Running because I Knew it was Good for the Heart. I also read where upper body weight lifting was just as good for Testosterone - Chest, Shoulder & Back Workouts ??? By this Video I would Almost Conclude the BEST Workout for Testosterone would be 4 Sets of 25 Pull-ups/Chin-ups ??? Thanks for the Video
Your type of running and most people's type of running are not the same. You actually run and don't slow jog. They might as well walk instead of doing a slow jog. Everyone should strength train and endurance train. Everyone should be as strong as possible and have great endurance for the weight they want to be at. Strength and endurance are similar in an opposite way. You can always get stronger by getting bigger. At some point it is a negative return on your endurance and athletic ability. You can always increase your endurance by losing weight. At some point it is a negative return on strength, bone mass and athletic ability. Find a weight you like and maximize from there. You can work your way to that weight by either gaining or losing weight.
00:00 Squats increase testosterone acutely, not long-term. 00:59 Body fat percentage strongly correlated with testosterone levels. 02:01 Pay attention to glucose and body fat levels above any exercise 02:55 Engaging more muscle during exercise matters for testosterone. 03:48 Squats increase testosterone, but leg press is negligible 04:44 Endurance training can also increase testosterone levels. 05:45 Cardio respiratory fitness is linked to long-term increase in testosterone 07:00 Cardio exercises can be more effective than squats in increasing testosterone levels. Crafted by Merlin AI.
Exercises like body weight training do this well. Pull-ups, pushups, dips, squats, crunches and sprints or running on stairs. The body doesn’t want to be heavy or stay heavy when you constantly perform these exercises so it will burn fat rather quickly. Compared to traditional weight training where your body does want extra weight to move external weight around. Just my own take on it, body adapts for whatever you do.
Tony from I AM LONGEVITY swears by plyometrics, for building strength, endurance and to a lesser extent mass. For a dude at 60 and shredded like.... it certainly works for him.
Hey Thomas, in light of the information you shared here, what are your views on Metabolic Resistance Training, MRT? It would seem to be the best for testosterone production. It combines resistance and cardio into the same workout.
Yes, more muscle through a greater range of motion than other types of cardio. Would need to go hard for these benefits tho I would think. It's non weight bearing tho isn't it, that's where xc skiing has the edge I think
This is a chicken or egg situation. Did they have higher testosterone because they had lower bodyfat, or did they have lower bodyfat because they had higher testosterone?
Wow, that was unexpected. Since body fat is more dependent on food than exercise, are there similar studies on food intake and their effects on testosterone? More specifically, does type of food matter, or is it mostly calorie intake?
I go on a long level two jog and within that jogging. I'm doing push-ups throwing around rocks etc this works great for me. It combines a myriad of exercise modalities... And it gets me out in nature... A good-sized rock is perfect for front squats, cleans, you name it.
I don't know how to do deadlifts my brother says my form is good but I feel it in my arms not my legs and only a little bit in my core. and I don't have equipment to do a real deadlift and the prices for equipment are unbelievable. all I got is couple of kettlebells. I tried what you called racking for a while and it probably did help a little when i was walking up the hills. but walking on flat ground is not going to prepare you for walking uphill if you are carrying half of that weight up that you are used to carrying on flat ground when hiking on this type of path. and if I was to carry 20lbs or more then it would simply not fit in my backpack. but you are right at that weight it might be fine. but I'm not carrying two kattlebells in my backpack because they are not right shape and I would hurt my back instead of strengthening my legs .walking when squatting as absurd as it sounds might actually work in some way. (sorry I'm not sure if you were being sarcastic or really mean it) even if I will feel like total idiot walking down the the street walking like that also unlike walking with a backpack or even doing lunges this is a very unnatural. but regardless if you are being sarcastic or not I might try it.
A study was wrong, not science. Science is a dialectical process that requires time to expand and refine understanding. The bleeding edge of science is often either wrong or potentially misleading. Follow up studies will clarify this. That is science. Protip: if you see a study from ten to fifteen years ago and want to know if it has held up, use Google scholar to see how it is cited in current research. Also, DeLauer confuses statistical significance with effect size. Statistical significance isn't practical significance (best reflected by effect size) but even some scientists lose sight of this - not a huge criticism.
IIRC body fat aromatises testosterone.... is that right? So high body fat % means more of the Testosterone you make gets converted into something else... ?
Yes, gets converted to oestrogen, i.e. female hormone. This process(oestrogenation) is the main cause of testosterone depletion in elder males. That’s why it’s important to remain within your optimal BMI range as you age. Also , avoid oestrogenating foods e.g. bell peppers and drinks e.g. beer. Saw Palmetto(Serenoa Repens) is well-known food supplement that counters testosterone depletion, highly recommended.
Yeah... perhaps not so sexy, but I bought a treadmill. :) I'm on it 5 days a week now trying to crank up my endurance (which had somehow found its way down to near zero!). I hear you loud and clear. Body fat will go down!
Quality sleep accounts for the biggest determinant of your testosterone levels. It's by far the most important. .Probably all simultaneously(sleep, cardio,muscle).
butcher box is not a reasonable price lol upsetting to hear this from a youtuber i like to follow. its cheaper to buy at a store and get the same quality.
one of the few exercises that I wouldn't mind trying are squats and leg presses. I would probably suck at it at first and I would definitely never be a body builder (nor would I ever want to) but those exercises is something I wouldn't mind trying. although I heard that you can easily injure yourself doing leg press so I want to get stronger not weaker. as far as walking long distance I love to walk long distance. but I don't do it as often as I should because during summer months like in a middle of July its simply too hot. also there is no single hill where i live and very little green. which makes walk lot more boring. also if there is no hills you don't really get a good work out even if you walk 30 miles. which is nothing in comparison to 6 miles up the hill (at least that is my experience) and you have to drive long distance to get green with hills and once there you will naturally struggle because your body isn't used to elevation changes. now most people don't find hiking a manly thing to do. well I guess its not manly its just enjoyable. as far as those who think its somehow unmanly well there are people who are not as smart as a smart dog that does not mean I should listen to them
So just do them. I purpose my curl bar as a squat bar as well and also deadlifts. Just change the plates as required. For walking you do, try rucking and also try walking while in a squat position, you'll feel that for sure in the legs.
if you want to reduce your fat, it's all just calories in calories out, all cardio does is burn fat. But that won't matter if you get really hungry after and eat extra calories to put that fat back on! By this logic of reducing fat causing the greatest testosterone boost, simply just make sure you are in a calorie defecit!
When working out, sticking to the fundamentals has been working for decades. Balanced dieet, sleep , lifting and active lifestyle. The thing that evolves are the steroids. Dont over complicate things by constantly checking every single study to get an 0.1% edge😅
I competed in the Olympic games and I'm now 60 years old. plus I am super fit. and now I coach athletes of all ages from middle school to high school and college. I have even coached athletes to make Olympic teams and even set world records. and also NBA basketball players and NFL football players. believe what I'm about to tell you, two of the fastest best forms of exercise you can do to lose body fat quickly. is strength training rotating through five or six different exercises, with minimal rest between each exercise. as in walk over to the next machine, using around 50% to 60% of your one rep max. for around 20 to 25 reps each set. do the entire circuit of every exercise for 3 to 5 sets. the next workout is in my opinion the best one. anywhere from 4 to 6 X 50 yd sprints, I like a soft surface. sprinting at at least 60 to 70% of Max capacity with 5 minutes rest this workout will be done in 20 to 25 minutes. nothing burns more fat than SPRINTING. clinical, and scientific research shows that nothing burns more body fat than sprinting or even comes close to boosting testosterone as high as sprinting will.
Sprinting is underrated. I do a push pull leg split. On leg day I also do some sprinting. My legs really burn after a couple of serious sprints. Also for conditioning it is great. I always hated sprinting, now I love it.
Yo me and in my experience short burst of running speeds rise the most of MY!! Testosterone 25M,50M and 10M do magic for me..next day in the morning my mast is straight like I was 20 and I’m 52 now
It's probably more complicated than bodyfat. Was this for the 25 BMI group? I can imagine that people with a good amount of bodyfat could gain some testosterone by simply losing fat. But if you're already at a healthy level, I'm not sure how much losing more fat will help. Think about all the skinny guys who obviously don't have much testosterone either. I'm 5'8" and 148 pounds in decent shape. But T was only 388 at last check. I'm not at a super low bodyfat, but I feel like a calorie deficit will not help my natural T production either.
If these 6 sets of 10 reps on squat are per day.....that is endurance training and cardio. Would love to see the study with 3 sets of 5 squats and even 3 singles at 95% 1rm.
Most of the runners I know gain weight while training for marathons or other events. Usually its like 10 lbs above baseline. And strangely enough, if I lift 5 days a week, I lose a ton of weight and fat. At one point, without any supplement aside from protein and creatine, it got down to sub 4%. Something about my metabolism burns fat when lifting heavy. And if I stop running (usually 3 times a week at 20 miles or so total/week), I'll drop 5-8lbs after like a week.
Also interesting that some studies suggest that low fat diets may reduce testosterone levels for men vs diets with more fat. So in short, a lean man with relatively big % muscle mass and low body fat %, eating fatty food, spending much time on cardio, equals man with higher levels of testosterone 😂
That's how science works: We experiment with new observations and data until we reach a more conclusive understanding. Science doesn't seek to prove the truth; it seeks to refine our understanding of the world.
@@bentucky4324 Science major here. The above sounds cute but in practice, people/universities/NASA falsies data, results, even interpretations of results to continue to get grant$. A lawyer knows they can find a doctor to say anything. Like what? Like the following blatant lie ""President Biden is a healthy, active, robust 81-year-old male, WHO REMAINS FIT TO SUCCESSFULLY EXECUTE THE DUTIES OF THE PRESIDENCY" - Kevin C. O'connor, Physician to the President., Associate Professor, The George Washington University School of Medicine & Health Sciences In the program I was in, we were told to falsify data as there wasn't enough time to redo some testing that needed retesting. The director of the program had us do that at the university level. So depending how much funding, the $cience may say eggs are healthy, or not. And it gets worse as "The replication crisis is an ongoing methodological crisis in which the results of many scientific studies are difficult or impossible to reproduce. Because the reproducibility of empirical results is an essential part of the scientific method, such failures undermine the credibility of theories building on them and potentially call into question substantial parts of scientific knowledge."
@@bentucky4324 or someone new shows up with a pile of cash. Independent study's don't exist. They all have leanings. Like the drug companies doing their own study's.
My “whole food” meal plan is FREE. Teaches how to eat for fat loss, muscle building and longevity. www.thomasdelauer.com/eatrealfood - consider it my “thank you” for subscribing to my channel and newsletter!
@5:59 he finally tells you it's cardio. You're welcome.
Hero
Trust the science
Thank you
He goes to explain another important point - that it is explosive cardio 6:58, not just plain old chronic cardio.
😂
This all makes perfect sense. The movements that would equate to making you a warrior of sorts or at least a long term survivor. Strength is good.....but without endurance it's useless in a long term fight or battle for resources. Cardio is good but it won't help you match up against stronger opponents for very long in a competition for resources. A jack of all trades is going to have the best change of survival.
human history contrary to popular believe isnt full of war and battle. the whole "" our ancestors were warrior '' is just a by-product of watching too much the movie gladiator and history in school teaching european history.
less than 6 percent of human history consist of war and battle ..etc the majority is hunter and gatherer. your main point its still valid tho, you would just have to slightly change the warrior angle to selective team hunters needing cardio to compliment their brain killing their much physically superior preys.
Yup, cardio is king even back then. No matter how strong you were, the flesh is weak. With cardio for days and skill in a weapon, no one stops you.
This. @@yaacheese8643
If you lived how our ancestors lived, you had to be fit and strong just to do the chores around home, home maintenance etc. Being a warrior didn't come into it, you had to survive nature and animals around you, you had to walk everywhere, carry everything, make everything, gather everything all while not getting injured or sick.
@@iswearallthetimeyou’re not a warrior let it go
Excellent. Just started sprinting this week. 6 30second sprints with a 2 1/2 minute break in between.
That’s awesome. Sprints will certainly get you shredded, and increase your overall endurance.
wish i could sprint again 😢
but one sprinting session did something to my hamstring like two months ago.. still hurts today
sprint carefully, everybody!
Get it brother, how's it been since you've done the sprints?
TLDR- Cardio that uses the body: Thrusters, burpee's etc. (As it will lower body fat which will increase testosterone)
Barbell complex? They get results quick this seems a good excuse.
Man I don't know about you guys but for me squats or other leg exercises are good cardio as well.
@@abhilash9918 Yeah, I don't know what it is...maybe it's just a personal issue but squatting makes me sweat and breathe hard like no other exercise.
A BMI of 25 (borderline "overweight") is also common in people with high muscle mass. One of the many reasons BMI is a bad measurement.
That's always good to note!
That’s only if you use basic bmi. Once you add in waist… or other measurements it becomes quite accurate again.
@@trevntiyou just proved why its not accurate
Yeah it is terrible but it's still used because it's the one baseline that has been consistently used over 100 years I believe. Waist to height ratio should be the baseline now.
@saganspirit waist to height combined with waist to hip, but honestly, if I can walk into a supplement store and find out my body fat percentage and body composition details, why is my Dr's office forgoing that technology for a system that's literally just based on an average of food insecure men who were all the same sex, race and ethnicity from one neighborhood in Belgium, and has nothing to do with actual health markers or disease risk?
Great 👍,, looking from my perspective., 58 years old ,, ex tri athlete ( Olympic Distance) retired at 44 ,, also stopped , long ,Tour de France 🇫🇷, stage cycling . Remarried,,to a professional food buyer and chef ,, who controls our diet ,, I cut exercise back to HIIT ,, weights ,, mostly heavy bands that simulate serious swimming ,, & rowing machine,, all done 4 times per week and walking with my wife , everywhere, leaving the car at home . I call this my winter maintenance,, as I did this in the off season,, but have been doing this 15 years ,all year round . Result ,, I haven’t aged ,, stuck at 44 ,, look younger ,, physically just as I was at 28 ,, my wife looks even younger ,, size 8 -10 ,, make up helps etc she looks 23 she’s actually 53 . It is a joint effort,, hobby and interest . We don’t drink or smoke or eat processed food . Testosterone,, no drop off . I still have a very deep voice etc and the wife sailed through M no problem.
Yup. I do every minute on the minute with kettlebells, then I do heavy clubs, with extended time under load. I walk every morning and evening, weather permitting, and step away from my desk every hour, work demand permitting.
PS: I'm 60 and my T is still above average.
She doesn't look 23 dude but nice job
Larry Wheels and the Russian giant. They were testing each others grip strength with a grip strength instrument. The giant noted his score squeezing as hard as possible. He then proceeded to do 10 air squats. Tested again and it significantly increased. Larry was perplexed. He tried it. Same thing. I now do them regularly up to 30 rep sets and nearly always before max bench attempts.
IMO this directly correlates to Dr. Sean O’mara’s work on visceral fat and his recommendations for sprinting for best results to reduce visceral fat with the benefit of increased muscle mass. He also advocates protein and mainly carnivore and fasting. It seems to make sense that if sprinting causes epinephrine release, and destroys visceral fat while sparing and stimulating muscle, that the low resulting visceral fat could significantly boost T trust further stimulating lean Muscle mass gains.
I didn't know that about sprinting and visceral fat, but makes sense! Yeah, that would seem to support what Thomas says here. Thanks explaining that research.
Dr. Sean O’Mara’s work is excellent w/r visceral fat.
Dusting off my Richard Simmons "Sweatin' To The Oldies" & "Party Off The Pounds" VCR tapes
That won't do it. You'll want to look at some HIIT circuits with weights or calisthenics.
@@And1Mell It was just a cardio joke 🤣
@@DaBurghSteelers well of course, but you still misunderstood. In other words, not a good joke.
*Inhalation of molecular hydrogen increases breath acetone excretion during submaximal exercise: a randomized, single-blinded, placebo-controlled study*
_Abstract_
Aerobic exercise is widely accepted as a beneficial option for reducing fat in humans. Recently, it has been suggested that molecular hydrogen (H2) augments mitochondrial oxidative phosphorylation. Therefore, the hypothesis that inhaling H2 could facilitate lipid metabolism during aerobic exercise was investigated in the current study by measuring the breath acetone levels, which could be used as non-invasive indicators of lipid metabolism. This study aimed to investigate the effect of inhaling H2 on breath acetone output during submaximal exercise using a randomized, single-blinded, placebo-controlled, and cross-over experimental design. After taking a 20-minute baseline measurement, breath acetone levels were measured in ten male subjects who performed a 60% peak oxygen uptake-intensity cycling exercise for 20 minutes while inhaling either 1% H2 or a control gas. In another experiment, six male subjects remained in a sitting position for 45 minutes while inhaling either 1% H2 or a control gas. H2 significantly augmented breath acetone and enhanced oxygen uptake during exercise (P < 0.01). However, it did not significantly change oxidative stress or antioxidant activity responses to exercise, nor did it significantly alter the breath acetone or oxygen uptake during prolonged resting states. These results suggest that inhaling H2 gas promotes an exercise-induced increase in hepatic lipid metabolism. The study was approved by the Ethical Committee of Chubu University, Japan (approved No. 260086-2)
What are the side effects?
@@jimdandy8996 the same as taking 200mg of ibuprofen
I have always noticed that when I increase my GPP by doing medleys, Tabatas ect my bodyfat goes down and my volume tolerance goes thru the roof. What would have normally killed me and run me aground just becomes, ok that was work, let's do it again tomorrow. Also am boosting my daily egg count and seeing quite an improvement in waist circumference! Love your channel sir!
If you mixed cardio and load bearing exercises you will lose weight faster than just through cardio, plus you will increase strength. Excessive endurance work has a catabolic effect.
Absolute truth
Excessive anything has a catabolic effect.
@@dyvel Truth.
It takes this guy forever to get to the point. This vid could have been 2 minutes with time to spare.
Have to play the game
Don't forget the importance of sleep.
Underrated comment
It's so important to get enough sleep.
Recently I started shedding so much hair on my head.i don't know if it was a seasonal thing or whatever but I read somewhere that lack of sleep causes hair fall and i fixed my sleep pattern and it has reduced hair fall quite noticeably.
And limiting alcohol.
for me good sleep and High intense interval training are just magic for boosting
The exercise and lifestyle you're describing for cardio that builds strength coupled with low body fat...is farming.
Outside in the sun getting vitamin D, working long hours and regularly doing things that build strength, and eating the food from the farming that isn't likely to have tons of sugar.
Basic kettlebell swings. Clean to overhead press
would this put kettlebell work into that catagory?
Protein intake, weight loss, increased activity all help. Been eating the carnivore lifestyle for the last four months and the testosterone increase has been significant.
Those benefits are not exclusive to the carnivore diet
Keep taking that boron
That's unusual.
Humans are carnivores. Other foods are nothing more than supplementary.
@@LastOne-t3ocarnivores don't have molars..lol
Currently, I am testing this kind of routine...
Abs - as a warm up, followed by legs, then back and then chest, moving on to - shoulders and finally arms.
That way the biggest get recruited 1st.
This brings questions ???
Does Running 5 miles increase Testosterone ??? In the past they said no. I’m a formerly Distance Runner and I would like to know. In my Youth I once ran a 4:01 mile and I’ve always Believed that this was HIT training. I was shocked when I read Distance Running was bad for Testosterone … I kept Running because I Knew it was Good for the Heart.
I also read where upper body weight lifting was just as good for Testosterone - Chest, Shoulder & Back Workouts ???
By this Video I would Almost Conclude the BEST Workout for Testosterone would be 4 Sets of 25 Pull-ups/Chin-ups ???
Thanks for the Video
Your type of running and most people's type of running are not the same. You actually run and don't slow jog. They might as well walk instead of doing a slow jog. Everyone should strength train and endurance train. Everyone should be as strong as possible and have great endurance for the weight they want to be at. Strength and endurance are similar in an opposite way. You can always get stronger by getting bigger. At some point it is a negative return on your endurance and athletic ability. You can always increase your endurance by losing weight. At some point it is a negative return on strength, bone mass and athletic ability. Find a weight you like and maximize from there. You can work your way to that weight by either gaining or losing weight.
yep. marathon runners are always more jacked than sprinters. endurance is key.
😂😂😂😂
00:00 Squats increase testosterone acutely, not long-term.
00:59 Body fat percentage strongly correlated with testosterone levels.
02:01 Pay attention to glucose and body fat levels above any exercise
02:55 Engaging more muscle during exercise matters for testosterone.
03:48 Squats increase testosterone, but leg press is negligible
04:44 Endurance training can also increase testosterone levels.
05:45 Cardio respiratory fitness is linked to long-term increase in testosterone
07:00 Cardio exercises can be more effective than squats in increasing testosterone levels.
Crafted by Merlin AI.
Exercises like body weight training do this well. Pull-ups, pushups, dips, squats, crunches and sprints or running on stairs. The body doesn’t want to be heavy or stay heavy when you constantly perform these exercises so it will burn fat rather quickly. Compared to traditional weight training where your body does want extra weight to move external weight around. Just my own take on it, body adapts for whatever you do.
Why didn't the word "sprints" come out of this this mans face?
I’m assuming because sprints build muscle- he’s talking about improving T more so than improving muscle
They should try the sprint interval protocol from 2016 Gillen & Gibala paper.
Tony from I AM LONGEVITY swears by plyometrics, for building strength, endurance and to a lesser extent mass.
For a dude at 60 and shredded like.... it certainly works for him.
Thanks for this video Thomas, very helpful!
Hey Thomas, in light of the information you shared here, what are your views on Metabolic Resistance Training, MRT? It would seem to be the best for testosterone production. It combines resistance and cardio into the same workout.
I wonder if rowing would be considered a great cardio exercise
Yes, more muscle through a greater range of motion than other types of cardio. Would need to go hard for these benefits tho I would think.
It's non weight bearing tho isn't it, that's where xc skiing has the edge I think
It would!
This is a chicken or egg situation. Did they have higher testosterone because they had lower bodyfat, or did they have lower bodyfat because they had higher testosterone?
Wow, that was unexpected. Since body fat is more dependent on food than exercise, are there similar studies on food intake and their effects on testosterone?
More specifically, does type of food matter, or is it mostly calorie intake?
Sounds like a good sales pitch for prowler and sled manufacturers to adopt, whole body strength/cardio...
Interesting. How about heavy sled pushes & pulls? That’s some intense cardio & builds strength too.
Did that tonight. I have no idea. LOL
😂 Idc what the T affects would be I do it for all the other benefits and it’s fun and challenging. 👊🏻💪🏻
@@TimKirkpatrick79 That's the stuff brother! Keep pushin' and pullin"!
I go on a long level two jog and within that jogging. I'm doing push-ups throwing around rocks etc this works great for me. It combines a myriad of exercise modalities... And it gets me out in nature... A good-sized rock is perfect for front squats, cleans, you name it.
Is your last name flintstone ?
@@Zoet50 👍👍👍
Can you explain Isaiah Miranda then? 21 ng/dl test at 21 years old? He was ripped
I don't know how to do deadlifts my brother says my form is good but I feel it in my arms not my legs and only a little bit in my core. and I don't have equipment to do a real deadlift and the prices for equipment are unbelievable. all I got is couple of kettlebells. I tried what you called racking for a while and it probably did help a little when i was walking up the hills. but walking on flat ground is not going to prepare you for walking uphill if you are carrying half of that weight up that you are used to carrying on flat ground when hiking on this type of path. and if I was to carry 20lbs or more then it would simply not fit in my backpack. but you are right at that weight it might be fine. but I'm not carrying two kattlebells in my backpack because they are not right shape and I would hurt my back instead of strengthening my legs .walking when squatting as absurd as it sounds might actually work in some way. (sorry I'm not sure if you were being sarcastic or really mean it) even if I will feel like total idiot walking down the the street walking like that also unlike walking with a backpack or even doing lunges this is a very unnatural. but regardless if you are being sarcastic or not I might try it.
Well what explains the exceptional morning wood the day after squats?
What is your openion on doing stead pace moderate weight sled push for 20 minutes
A study was wrong, not science. Science is a dialectical process that requires time to expand and refine understanding. The bleeding edge of science is often either wrong or potentially misleading. Follow up studies will clarify this. That is science.
Protip: if you see a study from ten to fifteen years ago and want to know if it has held up, use Google scholar to see how it is cited in current research.
Also, DeLauer confuses statistical significance with effect size. Statistical significance isn't practical significance (best reflected by effect size) but even some scientists lose sight of this - not a huge criticism.
nah
The more I learn about the latest studies on everything, the less I know what to do... I'm gonna go with my gut feeling.
IIRC body fat aromatises testosterone.... is that right? So high body fat % means more of the Testosterone you make gets converted into something else... ?
Yes, gets converted to oestrogen, i.e. female hormone. This process(oestrogenation) is the main cause of testosterone depletion in elder males. That’s why it’s important to remain within your optimal BMI range as you age. Also , avoid oestrogenating foods e.g. bell peppers and drinks e.g. beer. Saw Palmetto(Serenoa Repens) is well-known food supplement that counters testosterone depletion, highly recommended.
Yeah... perhaps not so sexy, but I bought a treadmill. :) I'm on it 5 days a week now trying to crank up my endurance (which had somehow found its way down to near zero!). I hear you loud and clear. Body fat will go down!
Quality sleep accounts for the biggest determinant of your testosterone levels. It's by far the most important. .Probably all simultaneously(sleep, cardio,muscle).
I liked and subscribed. Thanks 😊
It comes down to one word: body fat.
Ok, two words.
butcher box is not a reasonable price lol upsetting to hear this from a youtuber i like to follow. its cheaper to buy at a store and get the same quality.
im thinking of double kettlebell thruster, double kettlebell clean and jerk
At 5:50
one of the few exercises that I wouldn't mind trying are squats and leg presses. I would probably suck at it at first and I would definitely never be a body builder (nor would I ever want to) but those exercises is something I wouldn't mind trying. although I heard that you can easily injure yourself doing leg press so I want to get stronger not weaker. as far as walking long distance I love to walk long distance. but I don't do it as often as I should because during summer months like in a middle of July its simply too hot. also there is no single hill where i live and very little green. which makes walk lot more boring. also if there is no hills you don't really get a good work out even if you walk 30 miles. which is nothing in comparison to 6 miles up the hill (at least that is my experience) and you have to drive long distance to get green with hills and once there you will naturally struggle because your body isn't used to elevation changes. now most people don't find hiking a manly thing to do. well I guess its not manly its just enjoyable. as far as those who think its somehow unmanly well there are people who are not as smart as a smart dog that does not mean I should listen to them
So just do them. I purpose my curl bar as a squat bar as well and also deadlifts. Just change the plates as required. For walking you do, try rucking and also try walking while in a squat position, you'll feel that for sure in the legs.
Wow that's cool stuff. Thanks for the new info
if you want to reduce your fat, it's all just calories in calories out, all cardio does is burn fat. But that won't matter if you get really hungry after and eat extra calories to put that fat back on! By this logic of reducing fat causing the greatest testosterone boost, simply just make sure you are in a calorie defecit!
When working out, sticking to the fundamentals has been working for decades. Balanced dieet, sleep , lifting and active lifestyle. The thing that evolves are the steroids. Dont over complicate things by constantly checking every single study to get an 0.1% edge😅
So is this an infomercial for Crossfit?
I competed in the Olympic games and I'm now 60 years old. plus I am super fit. and now I coach athletes of all ages from middle school to high school and college. I have even coached athletes to make Olympic teams and even set world records. and also NBA basketball players and NFL football players. believe what I'm about to tell you, two of the fastest best forms of exercise you can do to lose body fat quickly. is strength training rotating through five or six different exercises, with minimal rest between each exercise. as in walk over to the next machine, using around 50% to 60% of your one rep max. for around 20 to 25 reps each set. do the entire circuit of every exercise for 3 to 5 sets. the next workout is in my opinion the best one. anywhere from 4 to 6 X 50 yd sprints, I like a soft surface. sprinting at at least 60 to 70% of Max capacity with 5 minutes rest this workout will be done in 20 to 25 minutes. nothing burns more fat than SPRINTING. clinical, and scientific research shows that nothing burns more body fat than sprinting or even comes close to boosting testosterone as high as sprinting will.
Sprinting is underrated. I do a push pull leg split. On leg day I also do some sprinting. My legs really burn after a couple of serious sprints. Also for conditioning it is great. I always hated sprinting, now I love it.
My lower back disc pain is enough to not want to squat with a barbell on my back ever again !
I don't think the findings are generalizable.
Yo me and in my experience short burst of running speeds rise the most of MY!! Testosterone 25M,50M and 10M do magic for me..next day in the morning my mast is straight like I was 20 and I’m 52 now
It's probably more complicated than bodyfat. Was this for the 25 BMI group? I can imagine that people with a good amount of bodyfat could gain some testosterone by simply losing fat. But if you're already at a healthy level, I'm not sure how much losing more fat will help. Think about all the skinny guys who obviously don't have much testosterone either. I'm 5'8" and 148 pounds in decent shape. But T was only 388 at last check. I'm not at a super low bodyfat, but I feel like a calorie deficit will not help my natural T production either.
Thomas, would full tilt 30 second max effort sprints recruit large Test ?
If these 6 sets of 10 reps on squat are per day.....that is endurance training and cardio. Would love to see the study with 3 sets of 5 squats and even 3 singles at 95% 1rm.
But wouldn’t just adding muscle in general increase testosterone considering more muscle burns fat ? Also what about HIT as opposed to slow cardio
We also know that increased body fat further increases estrogen in men, thus further increasing body fat stores. It's a vicious cycle.
Actually higher vo2max is directly correlated with higher testosterone, so the benefit of cardio is not only about body mass.
Most of the runners I know gain weight while training for marathons or other events. Usually its like 10 lbs above baseline.
And strangely enough, if I lift 5 days a week, I lose a ton of weight and fat. At one point, without any supplement aside from protein and creatine, it got down to sub 4%. Something about my metabolism burns fat when lifting heavy.
And if I stop running (usually 3 times a week at 20 miles or so total/week), I'll drop 5-8lbs after like a week.
Illogical nonsense.
I can't be that nerdy. Unfortunately we will never know ever . We are not God. We still grow old.
Also interesting that some studies suggest that low fat diets may reduce testosterone levels for men vs diets with more fat.
So in short, a lean man with relatively big % muscle mass and low body fat %, eating fatty food, spending much time on cardio, equals man with higher levels of testosterone 😂
kettlebell snatch and clean and jerk weighed cardio
Cardio 🫀
Naw, dude!
Kettlebells and clubs, baby! Time under load with elevated heart rate.
Just added Kettlebells + Farmers Walk to my workout routine. It boosts the heart rate/cardio and engages every muscle in the body. What do you think?
@@bocconom You’ll soon be hooked. 👍
@@CarbageMan I can honestly say I am excited in making this a priority and looking forward to seeing what results in a moths time.
@@bocconom Best wishes. I stopped doing all the Nautilus and other free weights, though I'm thinking about returning to the pec deck
HIIT is the best
F cardio, I’m just taking test. Ha
That explains why I am h*rny after doing burpees, mountain climbers, swimming...
I just do squats all day so it’s long term.
Trap bar deadlifts
Thomas you say people..does this apply to women as well?
Nobody has believed that for 20 years now
so do your squat-press-pull all at once? like back to back?
So barbell complexes would be something to consider?
Basically kettlebells
I’m going to take a guess and say running.
really suprising results!
Sounds like Kettlebells for the win
Body fat is two words 😂. But I needed to hear this! 👍👍👍
We’re addicted to measurements. Which are fleeting.
What about pushups?
So rucking has to be the best exercise for that matter then.
Exercise scientists have been saying the rise in test is only acute for ages, I have never even heard one claim otherwise. Pointless clickbait.
Jumping and Sprinting
Isn't a hack squat actually a leg press?
Is it because body fat is estrogenic?
Yes, especially belly fat
No. Body fat increases leptin and insulin levels, both of which lower testosterone. Lack of estrogen makes people fat, not the other way around
@sebu1301 I think it can be both. If you Google, does belly fat increase estrogen, it says yes it can. But a lack of estrogen can too.
Isn’t that weird how science is constantly wrong?
That's how science works: We experiment with new observations and data until we reach a more conclusive understanding.
Science doesn't seek to prove the truth; it seeks to refine our understanding of the world.
@@bentucky4324 Science major here. The above sounds cute but in practice, people/universities/NASA falsies data, results, even interpretations of results to continue to get grant$. A lawyer knows they can find a doctor to say anything. Like what? Like the following blatant lie ""President Biden is a healthy, active, robust 81-year-old male, WHO REMAINS FIT TO SUCCESSFULLY EXECUTE THE DUTIES OF THE PRESIDENCY" - Kevin C. O'connor, Physician to the President., Associate Professor, The George Washington University School of Medicine & Health Sciences
In the program I was in, we were told to falsify data as there wasn't enough time to redo some testing that needed retesting. The director of the program had us do that at the university level.
So depending how much funding, the $cience may say eggs are healthy, or not.
And it gets worse as "The replication crisis is an ongoing methodological crisis in which the results of many scientific studies are difficult or impossible to reproduce. Because the reproducibility of empirical results is an essential part of the scientific method, such failures undermine the credibility of theories building on them and potentially call into question substantial parts of scientific knowledge."
@@bentucky4324 or someone new shows up with a pile of cash. Independent study's don't exist. They all have leanings.
Like the drug companies doing their own study's.
@@Mavrik-60 Or Dr's promoting that smoking Camel cigarettes is good for you. 😂
@@bentucky4324 that’s so deep. But it’s just deep BS
What is the exercise?
Richard Simmons "Sweatin' To The Oldies" & "Party Off The Pounds"
7:07 I think he gets to that part here.
I was sure the exercise was going to be the pinky finger curls
This is not new per se. We have known that having less bf% is inversely related to testosterone for a long time.
Taking test proprionate helps shed it faster.
Nobody mentioned sprinting, how is that?
Walking is cardio too.
LOL just listen to Liver King and go sunning naked
Fast lift heavy sometimes rotate between healthy keto and carnivore all boost testosterone
What about squat vs deads 👀 lol
Durateston.. deposteron ... .... forget the rest