hey what's up guys so um over the past couple of years i've pretty much been
exclusively creating content on an evidence-based approach to supplementation in order to improve
men's health however one of the primary criticisms that i've gotten over the years
you're doing it wrong you're doing it all wrong has been people kind of just commenting and saying
that i'm majoring on the minors and focusing to my newly on supplementation in particular
and to some degree this is somewhat true i do try my best to essentially dive
extremely deep into the mechanisms of action of specific supplements so that you guys can get
a general grasp of how they interact in the body however i am extremely convinced that the most
important factor by far when it comes to overall health and nutrition is just that nutrition
as a whole not just the supplements that you are taking but also the foods that you are
ingesting as well and so essentially what i want to do in this video is dive into some
of the most potent health foods that are known to mankind that have also been shown to improve
testicular function and testosterone levels as well so let's go ahead and dive right in
a huge thanks to let's get check for sponsoring this video now when it comes to foods that have
the capacity to improve testicular function as well as improve testosterone production there are
usually two primary things that you want to look at and that is the macronutrient content of that
particular food as well as the micronutrient content of the food now primarily the
macronutrients that we're going to be looking for in specific foods are going to be one cholesterol
and two saturated fat and then the micronutrient content of the foods that we're going to be
looking at today are going to vary widely however there are a handful of extremely critical um and
crucial micronutrients that we do specifically want to look for in our foods now the first food
on our list today is going to be beef now beef is extremely high in zinc vitamin b12 magnesium
as well as cholesterol and saturated fat and an eight ounce serving of beef will provide
you with roughly a hundred percent of your daily value of zinc now almost all vitamins
and minerals at some level have an effect um on the production of testosterone in the body however
again there are arguably a handful of them that are most important and zinc seems to be
arguably the most important maybe right next to things like magnesium now beef in particular
seems to be the most appreciable source of dietary zinc and is one of the main reasons
that i tend to prioritize beef in my diet on a semi-daily basis now again beef is also
extremely high in vitamin b12 and an eight ounce serving of beef will roughly provide you with 200
percent of your daily value of vitamin b12 and now vitamin b12 is most importantly involved in the
metabolism of energy in the body and specifically the production of energy and taking food products
and turning them into energy in the body however vitamin b12 also has an extremely protective
effect on testicular function and though it doesn't necessarily increase testosterone
again it does have an extremely protective effect on testicular function now beef also seems to be
the most appreciable source of dietary vitamin b12 and is one of the reasons why almost every
single vegan on the planet is deficient in vitamin b12 and seems to supplement with it however if you
are consuming several servings of beef per week this typically will take care of your vitamin b12
needs now an eight ounce serving of beef will also provide you with a roughly uh 10 of your
daily value of magnesium and this may not actually seem like a lot of magnesium however i do think it
is worth pointing out here that the animal sources of magnesium are extremely bioavailable and are
several times more bioavailable than the plant sources of magnesium and so though there isn't a
ton of magnesium and beef there is an appreciable amount of of magnesium and beef and again it is
much more bioavailable making it much more readily absorbed through the gut lining and then able to
kind of get into the cellular structures than it needs to now beef is also relatively high
in saturated fat and saturated fat has been repeatedly shown to be positively correlated
with testosterone levels and in controlled trials where saturated fat is replaced with plant oils
there is a noticeable drop in testosterone levels in every single study that this has
been performed in and so i'm actually not a hundred percent sure what the exact mechanism
here is however it does appear that there is somewhat of a protective and stimulatory effect
of saturated fats on testosterone production now again one of the reasons that beef is so
beneficial for testosterone production is because it is relatively high in cholesterol as well
and an 8 ounce serving of beef will provide you with roughly 100 milligrams of cholesterol and
cholesterol is essentially one of the primary building blocks of testosterone in the body it's
essentially one of the foundational substrates that your body uses to then convert into various
sex hormones within the body and so if you do have a deficiency of cholesterol through the
diet there typically is a noticeable drop in sex hormones as well now the next food on our list
is eggs now eggs are relatively high in things like cholesterol and vitamin d selenium iodine
and vitamin b12 now again cholesterol is extremely important to overall production of sex hormones in
the body and eggs are arguably the highest and most appreciable source of dietary cholesterol
with four eggs providing roughly 680 milligrams of cholesterol and is one of the reasons that i
consume roughly four to five eggs every single morning now four eggs will also provide you
with roughly a hundred and twenty percent of your daily value of vitamin d and vitamin d
is interesting because it not only serves as a vitamin in the body but also serves as a
a signaling hormone in the body that's intricately involved in the production of testosterone in the
testes and what's also interesting about vitamin d is that it's relatively rare through dietary
sources and eggs and fish really seem to be the only appreciable sources of vitamin d and again
by consuming only four eggs per day will actually meet your daily recommended intake of vitamin d
now eggs are also extremely high in selenium and will also provide you with roughly a hundred and
sixty percent of your daily value of selenium and now selenium is somewhat of a rare trace
mineral somewhat similar to things like boron and doesn't really get a lot of attention however
almost all of your minerals have a very intricate role in the production of testosterone in the
health of the testes and eggs seem to be the most appreciable source of selenium as well
now a serving of four eggs will also provide you with roughly 160 of your daily value of iodine and
now iodine gets a lot of attention within the thyroid health community for being one of the
minerals that are intricately involved and responsible for the production of thyroid hormones
and there is a lot of truth to this and one thing in particular that's worth
noting here is that thyroid hormones also have a extremely positive regulatory effect on the hpg
axis which means that the higher your thyroid hormones typically the higher your luteinizing
hormone and testosterone production is as well now another thing that's worth noting here is that
iodine deficiency is actually so common that table salt is actually fortified with iodine to prevent
deficiency however again if you are consuming roughly four eggs a day this is something that
you just don't have to worry about now eggs are also extremely high in vitamin b12 and provide
roughly 160 of your daily value of vitamin b through just four eggs as well and again vitamin
b12 has more of a protective effect on testicular function however eggs also seem to be an extremely
appreciable source of vitamin b12 as well now the next food on our list today is fish now the
primary reason that fish is on our list today is because it is fairly high in two micronutrients
specifically magnesium and vitamin b6 now fish is arguably the best source of magnesium of any food
simply because the magnesium that is contained in fish is in an extremely bioavailable form and an
eight ounce serving of fish provides roughly 20 of your daily value and again that may not sound
like a lot but because of how bioavailable it is i do believe it to be one of the best
sources of magnesium through the diet now fish are typically also extremely high in vitamin b6 and an
eight ounce serving of fish will provide you with roughly a hundred percent of your daily value of
b6 and vitamin b6 is super important because of its extremely important role in the production
of dopamine in the central nervous system and dopamine is really one of those neurotransmitters
that has an extremely positive regulatory effect on the hpg axis and does a fantastic job
at suppressing the production of prolactin which then also has a positive regulatory effect on
luteinizing hormone and testosterone and so because of the relatively high
content of both magnesium and vitamin b6 as well as fish's extremely high content of omega-3 fatty
acids fish is one of the few foods that i try to eat on a somewhat daily basis now the next
food on our list today is going to be liver now i know this one isn't extremely appetizing however
liver is literally one of the most nutrient dense foods on the planet right next to eggs
however what makes liver so special is because of its extremely high content of preformed vitamin a
now vitamin a can be found in several different plant sources as well however when you consume
it through plants your body actually has to go through the process of converting it
from unusable vitamin a into usable vitamin a and this is a fairly expensive process and so it takes
several times the amount of plant-sourced vitamin a in order to equal the equivalent of a
animal source of vitamin a now vitamin a is extremely important for several processes
within the body however it is also intimately involved in the protection and maintenance of
proper testicular function and there's actually an interesting study that was published
that was comparing the effects of vitamin a in youth to some designer steroids and they were
actually um unable to differentiate the effects of supplemental preformed vitamin a when compared
to designer steroids now because this study seems so ridiculous i do think it needs to be replicated
however it does show promise as somewhat of a testicular and testosterone boosting vitamin
now for those of you that don't like the taste of liver like myself you can opt for things like a
desiccated liver supplement which i am a huge fan of and have been taking for a couple of years now
and my liver supplement honestly has become somewhat of a foundational supplement within
my supplement regimen now the next food on our list is raisins believe it or not and the reason
raisins are on our list today is because they are relatively high in a trace mineral known as boron
now for those of you that have seen my video on boron you'll know just how beneficial boron seems
to be to testicular function and testosterone production as well and raisins seem to be the
most appreciable source of dietary boron now there is an argument to be made about how bioavailable
that boron is because of the fact that it is found in a plant however i do like to consume raisins on
a somewhat frequent basis especially around my workout window and specifically right after my
workout in order to replenish glycogen levels and though i am a fan of a somewhat low to moderate
carbohydrate intake raisins are one of the foods that i like to consume again specifically right
around my workout window now the last food on our list today is actually going to be honey
now i think this one is extremely interesting because almost every single study that has ever
been performed on the association of sugar intake with testosterone has found a negative association
even in some controlled trials and so the fact that this meta-analysis actually showed
an association in a direct correlation with honey intake and testosterone levels
is somewhat surprising now again i am somewhat of a fan of limiting carbohydrate intake outside of
my workout window just for its benefits to cognition and kind of stabilizing my blood
sugar throughout the day however specifically during my workout i love to consume honey for its
immediate effects on exercise performance as well as its testosterone regulatory properties as well
now the reason honey is able to do this i don't think is extremely clear at the moment however
again this is one of the carbohydrate sources that i like to prioritize into my diet now if you're
looking for natural ways to increase testosterone levels one of the first steps is going to be
actually getting a complete hormone profile done everyone's hormones are at a completely
different place and so there just really isn't a one-size-fits-all approach to optimizing your
hormone profile some guys have low testosterone coupled with high prolactin and low estrogen while
others have normal testosterone levels but have high estrogen and low free testosterone and so
the approach that is effective for one guy may actually be detrimental to another and so if you
haven't had your hormone profile checked yet i would highly recommend looking into my friends
over at let's get checked they have one of the most comprehensive tests on the market
and what's more is that you can actually do it at home once you've purchased your test they'll
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free consultation with a practitioner that will walk you through your personal results now this
is a super sweet deal so make sure to check out the link in the description down below
for 30 off of your test but other than that guys if you're looking for more proven supplements that
can be used to safely increase testosterone levels make sure to check out the free guide
that i have on my website as well as the links to my favorite ashwagandha supplement but other
than that guys i think that is it for this video and so if you guys have any questions
feel free to leave a comment down below and i will see you guys next time thanks so much