- Hey, this is Dr. Berry.
In this short video, I wanna talk to you about seven ways to
naturally increase the testosterone level of a man.
And also, at the end I'm gonna include one bonus tip
on how to do this as well.
Now if you're a man,
you wanna have your testosterone levels optimized.
You want them to be as high as you can get them naturally.
Some men even need to use exogenous testosterone
that they get from their doctor.
Hopefully if you follow these seven steps and the bonus step
at the end, you'll able to keep your testosterone
in the upper limit of normal
and not have to use exogenous testosterone.
Now if you're a woman and you have a man who seems fatigued
and tired all the time, who's not getting his honey-do list
accomplished, who is laying around on the couch or in the
recliner way too much, he may be suffering from low T.
If he's not interested in hobbies that he once was
interested in, either in the bedroom
or out of the bedroom, he may have low T.
It's your job as a woman to figure out a way to
strategically yet, diplomatically and lovingly
share this video with him.
So that he can benefit from optimizing his testosterone or
vitamin T, and you might benefit from it as well.
So if you know a guy like that, figure out a way to share
this with him without hurting his feelings.
Now, let's talk about the seven natural ways
that you can optimize your testosterone level,
without having to go to the doctor for testosterone.
Now they're actually 3 concepts that are gonna encompass
everything I'ma talk about in this short video.
We wanna increase your testosterone level
to the upper limit of normal.
So you want your testosterone level,
you don't want it to be 100 or 150 or 200.
You want it to be 700, 800, 900.
That's concept one.
Concept two is that, you want your testosterone receptors
to be very receptive to testosterone.
So you want the testosterone to fit easily in the receptor.
And there are some of the things on this list, that if you
don't follow them, it'll make your receptors resistant to
the testosterone and they just won't fit in there properly.
And then the third concept is that, there are things that
I'll talk about that can make you resistant to testosterone,
or almost act as an estrogen or be estrogen like.
And a man doesn't need much estrogen at all.
Or anything that is acting estrogen like in his body.
Now, here we go with the list.
Number one, and most importantly, spend most of your time
and most of your money here is, eat enough fat.
Testosterone the molecule comes from a molecule,
you may have heard of before called cholesterol.
It is the backbone of all the sex hormone molecules.
Without cholesterol you can't make testosterone.
So stop being afraid of fat, if you're a vegan perhaps
reconsider that, you have to eat fats, you have to eat
cholesterol, you have to eat good animal fats
in order to optimize your testosterone.
When you eat enough fat,
you're going to produce cholesterol.
Now your body does make cholesterol everyday.
That's absolutely true, but if you can help it along by
eating a little extra cholesterol, we now know that the
cholesterol theory of heart disease is dumb.
It's over.
It's had its heyday and it's over,
we all know it's not true.
So now that you're not afraid of cholesterol anymore,
you can eat enough fat so that you can actually bump up your
testosterone level a little with tip number one.
Tip number two is, you need to greatly reduce the amount of
sugar, starch and simple carbohydrates that you eat.
When you eat sugar, starches or simple carbohydrates,
that elevates your insulin level, it shoots up.
And when your insulin level is up, that's gonna tend to
decrease your testosterone level.
And so sitting around eating Skittles or M&Ms or gummy
bears, is not very manly for more reasons than one.
They'll lower your testosterone.
Tip number three is, you've got to, got to,
got to decrease the stress in your life.
Now I don't mean good stress.
If you're an entrepreneur and you own a business
and you're trying to make that successful,
that's a good stress, that's good.
Now you need to find ways to manage that stress,
so that it doesn't become chronic bad stress.
But you gotta decrease the bad stress in your life.
So if you're working two jobs both of which you hate, if
you're working a shift work job you hate, if you're in a
relationship that you hate, you've gotta get rid of
those things in your life that cause chronic stress that you
feel like you can't really do anything about.
Cause that's gonna raise your cortisol level, and when you
raise your cortisol level, that's gonna lower your
testosterone level and it's also gonna make the testosterone
harder to fit in the receptor.
So you don't want your cortisol to be elevated
at all if you can help it.
The next is, high-intensity interval training.
That's tip number four.
You wanna emulate your caveman grandparents from
10,000 20,000 30,000 years ago.
You wanna lift heavy every now and then.
You wanna run as fast as you can every now and then.
And if you when you finish this video, if you will just
search in YouTube for high-intensity interval training or
HIIT, you'll find all kinds of videos that you can watch.
And you'll realize, you don't have to
join the gym to do this.
You can literally get up off the couch, and you can go
outside in your running shoes and you can do
high-intensity interval training.
And that's gonna do two things for you.
It's gonna raise your testosterone level, it's also gonna
elevate your HGH, or human growth hormone level.
You may have heard of that before and you're like,
wait a minute, that sounds like something I want.
And you're right.
There are guys who pay a thousand dollars a month
for HGH injections.
But you can raise yours naturally just by
going outside and breaking a sweat.
It can be for free.
You can go outside and do a hundred jumping jacks,
or run four or five 40-yard sprints.
Or you can go and lift some heavy weight, being careful with
your mechanics so you don't hurt your back.
But you gotta lift heavy and run fast.
That's going to naturally raise
your testosterone level for free.
Now, tip number five is,
some supplements you'll wanna know about.
The first one is zinc.
Zinc is very important for me and we need somewhere
between 25 and 50 milligrams a day.
You could definitely get that from the foods you eat,
if you strategically eat certain foods.
Or you could just take a supplement that's
25 or 50 milligrams a day.
And what that does is it helps push anything
that bleeds over into the estrogen pathway
back into the testosterone pathway.
The next is magnesium.
There are several studies that show that enough
magnesium will raise your testosterone level a little bit.
And then the third one is vitamin D.
Go out in the sun and get some vitamin D and if you can't
get sun then take a good quality vitamin D supplement.
Vitamin D is actually a prohormone or a prehormone.
It helps all of your sex hormones
and your other hormones to form.
And so it's actually gonna increase your testosterone level
if your vitamin D level is optimized.
The next is tip number six, intermittent fasting.
And you're like, wait a minute,
not eating will raise my testosterone?
Yeah.
More than one study has shown, that when you intermittent
fast for 18 to 20 hours a day, you actually increase both
your testosterone and your HGH.
There's that one again.
So your human growth hormone and
your testosterone level both go up when you fast.
And there's a reason that the 18 hour fast or the 20 hour
fast every day is called the warrior diet.
Cause it helps make you a better warrior
by raising your testosterone and your HGH.
Number seven is, lose some weight.
If you're overweight at all, the adipose tissue on your body
and especially the adipose tissue inside your belly, that
kinda gives you that pot belly, is going not only to lower
your testosterone level, but adipose tissue inside your
belly acts like estrogen basically.
It's more complicated than that, but it's very estrogen like
in the way it affects the human male body.
And now if you're ready, I'm gonna tell you the bonus tip.
Tip number eight, free of charge is you
gotta get the xenoestrogens out of your life.
What the heck is a xenoestrogen?
There's a huge list and I'm gonna link down to a really
great book down in the notes below.
But basically, you don't ever want to drink or eat anything
that is in plastic if it's hot.
So if you let your water bottle in the truck and it's 120
degrees in there, don't drink that water.
That is going to have estrogen mimicking
plastics in the water.
Don't heat up your coffee in styrofoam or a plastic cup.
Don't put your soup in a plastic bowl
and put it in the microwave.
Men need to eat and drink out of glass or stainless steel.
Or ceramic or something like that.
Never do you eat or drink anything hot or even warm out of
plastic because it acts like an estrogen in your body,
and high estrogen has the exact
same effects as low testosterone.
So bonus tip is get that xenoestrogens out of your life and
look for the link to the book down below if you're more
interested in how to get rid of them, because plastics are
in our life, they're ubiquitous, they're everywhere.
Plastic in your clothes, plastic on the couch, plastic
in the carpet, plastic in your car seats.
But there are ways that you can fight against these
xenoestrogens basically, or things that act
like estrogen in your body.
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I don't take any of that crap.
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There's the seven natural ways that you can increase your
testosterone level plus a bonus eighth way.
This is Dr. Berry.
I'll see you next time.