Gentlemen.
Welcome back to my video series on testosterone nutrition.
Nutrition is the number one thing that you need to get squared away if you want to naturally
boost your testosterone production, and in this series of videos, I’ll show you the
nutritional strategies that I’ve personally used to optimize my own testosterone levels.
If you want to turn back the clock on aging and want the best strategies for recapturing
the fitness and energy of yesteryear, then subscribe to my channel and hit the bell to
be notified when I post a new video every Tuesday.
OK, you’ve decided that you want to turn back the clock and you know that in order
to do that, you’re going to have to raise your testosterone to optimal levels.
Well, to do that, you’ve got to tune your nutrition to support your testosterone production.
In this video, I’m going to show you the huge role that nutrition has on your test
levels.
I’m Lance Hitchings, and I created these videos, and this channel, to provide you gentlemen
with strategies to improve your nutrition, raise your T levels and turn back the clock.
In this episode, we’ll be diving deeper into the complex subject of nutrition, and
the huge role it plays in your testosterone production.
In the last episode, we discussed the impact that nutrition can have on the production
of your testosterone, through reducing the level of obesity.
If you haven’t watched that video, there’s a link to it in the description below.
But nutrition can have a huge impact on your testosterone production in ways other than your
weight.
Every good nutrition plan has two aspects to it...the foods that you eat and the foods
that you don’t eat.
The foods that you include in your nutritional plan because they support testosterone production,
and the foods that you avoid eating because they are toxic to your T levels.
In this video, I’m going to focus on foods that you want to include in your nutrition plan,
and they come in a few broad categories: macronutrients, micronutrients & supplements.
So, if you watched my previous video on nutritional guidelines, then you'll already know that
macronutrients are the fats, carbohydrates and proteins that provide the energy to fuel
your metabolism and the building blocks that are required to sustain tissue repair and regeneration,
such as the amino acids that are required for protein synthesis.
Now, macronutrients are consumed in large amounts and are usually measured in gram weights.
Micronutrients are the vitamins and minerals required to sustain healthy physiological
functions, they regulate protein synthesis and the production of hormones and enzymes.
Micronutrients are called micro because they're consumed in minute amounts,
usually measured in micrograms and milligrams.
.
OK, so nutrition can naturally boost your testosterone production by supporting
different aspects of the testosterone-production pathways, and there are several types of foods
that are great at this.
So, I talking macronutrients here, foods like fats, carbohydrates and proteins.
So let’s start out with fats.
There are 3 types of fats, saturated fats, monounsaturated fats, and polyunsaturated
fats.
Saturated fats are found primarily in animal products, as does cholesterol.
All animal products such as beef, chicken, fish, dairy, eggs and butter contain cholesterol.
Cholesterol, or at least a form of it that we can process, is not synthesized anywhere
in the plant kingdom.
It’s only come from animal products.
And cholesterol is the precursor for testosterone, meaning that testosterone is synthesized directly
from cholesterol.
Now, our bodies can synthesize cholesterol in our liver,
and a small amount can be synthesized directly in the testicles, but most of the cholesterol
used in the production of testosterone comes from dietary cholesterol.
This means that you need to be including cholesterol in your diet.
But what about the cardiovascular risk associated with high cholesterol intake?
The latest scientific research shows, again and again, in study after study, that serum
cholesterol (the cholesterol that is circulating in your bloodstream) is not impacted by how
much dietary cholesterol you consume.
So you can eat as much cholesterol as you want and it will have no impact on your serum cholesterol.
So, I just recently got my cholesterol levels tested, just a few days ago.
And they all came back in the low-normal range, including LDL, which is low density lipids.
That's the bad cholesterol. And it came back in the low normal range.
So I've been eating meat, and bacon, and eggs, and butter for the last year and a half.
And my cholesterol is not only fine, it's great.
So, the take-away here is that you need to be consuming a diet high in saturated fats and
cholesterol if you want to boost your testosterone.
It’s the polyunsaturated fats that you want to remove from your diet.
And these are found primarily in vegetable oils.
So, I'm talking safflower oil, sunflower seed oil, canola oil,
these are the fats that you want to remove from your diet, that you want to be avoiding.
Foods like coconut oil, extra-virgin olive oil, grass fed butter, and foods that are
high in monounsaturated fats, like avocados and Macadamia nuts.
These are fats that are healthy for you, and you want to include them in your testosterone nutrition plan.
Moving on to carbohydrates.
There are two types of carbs…complex carbs and simple carbs.
Simple rule of thumb…most complex carbs are OK.
Simple carbs…not so much.
And refined sugars, like sugar, brown sugar and high fructose corn syrup
are actually toxic to your testosterone production, because they cause inflammation.
Now, I'll be getting into why inflammation is so bad for your testosterone in the next video.
Root vegetables that are high in complex carbohydrates like potatoes, sweet potatoes and turnips
are great for testosterone production.
As are cruciferous vegetables. So, cruciferous vegetables are things like
broccoli, brussels sprouts, and cauliflower.
Pomegranates are superb. Studies have shown that pomegranates generate a huge boost in your test levels.
Now grains, even though they're complex carbohydrates...
grains containing gluten should be on your “avoid” list, because gluten causes inflammation.
Now, rice does not contain gluten, so rice is OK.
OK, proteins. Proteins can be little tricky.
You absolutely need amino acids for protein synthesis, particularly if you’re trying
to bulk up on muscle; but too much protein can have a negative impact on your testosterone production.
If you eat more protein than you actually need, it can cause a decline in your test levels.
Having said that, eating foods like eggs, yogurt, organic unprocessed bacon and grass-fed beef in the
correct amounts, can be a great way to get the protein that you need in your nutritional plan.
But what is the correct amount? So, I'm going to be doing a video shortly on macronutrients
and breaking them down into percentages and grams that you need to be eating.
But for now, figure 1 gram of of protein per pound of body weight per day,
is a pretty good rule of thumb to follow.
The foods that I just mentioned are just a few of the many foods that are excellent for promoting
testosterone production.
Watch for future videos where I'll go into more detail about the specific foods
that you need to include in your nutrition plan.
Alright, let’s wrap this up by talking about micronutrients and supplementation.
There are certain minerals and vitamins that are essential to the production of testosterone,
and if your not getting enough of those vitamins and minerals in your diet, you need to start
supplementing with those vitamins and minerals, right now.
The vitamins A, B complex, C, D, E & K2, and minerals such as zinc, magnesium, selenium,
boron and copper have been shown in study after study to promote testosterone production,
elevate testosterone levels and lower both estrogen and inflammation in the body,
which is antagonistic to healthy testosterone production.
There are also additional supplements that you could take, which include various herbs,
such as Tribulus Terrestris, Fenugreek, Ginger, and Ashwagandha; as well as a family of “testosterone
boosters”, many of which contain formulations of these various herbs along with vitamins
and minerals.
Since this is an area that is rife with rumor, myth, and exagerated claims, I’ll be dealing
with these additional supplements in a separate video.
I’ll also be taking the various micronutrients and supplements on one at a time in subsequent
videos, along with dosage amounts...so watch for those.
In the next and final video, I’ll be going over foods that you’ll want to avoid.
Foods that you do not want to include in your testosterone nutrition plan.
If you enjoyed this video, if you found it’s contents informative, then please, subscribe
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Thanks for watching.