so if you want to find out more about how to increase testosterone naturally and testosterone
booster foods well the good news is you have found the right video we're gonna go through
everything you need to know about testosterone in this week's video so welcome to my channel if you
haven't been here before we talk about everything medical and healthcare here on the channel and
the great news is all of the information we give on the channel is all evidence-based so you know
you can trust the information that we give you and lastly please remember all of the information that
we give on this video is all going to be time stamped in the description below so if at any
point you want to find any specific information feel free to click on that description click the
relevant bit but as i always say in every single video make sure you watch the whole video because
you're going to become a bit of an expert at the end of it lastly as well i know i said lasted
before but lastly again please don't forget if you do find any of this information helpful if you
learned something new today don't forget to click that like button because it's going to help me and
it's going to help the video grow now let's begin okay so first of all let's go back to the basics
what is testosterone firstly testosterone is not a chemical that causes fits of fury or you know
illegally causes sports performance enhancement or anything like that testosterone is a hormone
that we all create naturally and it's actually made from cholesterol now testosterone has many
different functions in the body for example it can be responsible for muscle size it can be
responsible for having increasing strength it can be responsible for increasing sex drive so it has
many different functions in the body and last but not least please remember that testosterone
is not solely something that men have women have it as well and it's also really important for the
ovarian cycle in women now during puberty for men testosterone does contribute towards the
development of testes the deepening of the voice and also facial hair however although testosterone
is seen as a sex hormone there is new evidence now starting to appear that it can play a particular
role in helping with our mood and our drive so as you can see if you have low levels of testosterone
it can cause problems such as reduce muscle mass it can also cause your bones to become a lot more
brittle which means they're more likely to break it can also reduce your sex drive and it can cause
loss of body hair as well in men in particular if you have lower levels of testosterone
it can cause again reduced sex drive it can cause impotence it can cause a lower sperm count
it can also cause gynecomastia where the breast size increases in men it can also sometimes cause
female pattern hair loss so these are the sort of things that are more particular to men but as you
can see testosterone is a very important hormone that our body needs now you may be thinking well
what can be the cause for low testosterone well in men in particular after the age of 30
our testosterone levels start to reduce by about two percent every single year so one of the main
causes is a natural aging process that happens with all men another potential cause as well
for men is something called male hypogonadism and this is basically where the testes don't produce
enough testosterone so our testosterone levels go below the normal range now this male hypergenism
can be caused by many different things genetics can play a big part in it diabetes for example
drug use infections so there's many different causes for it okay so now that we've got a little
background about testosterone and low testosterone levels and the importance of testosterone
now let's learn what we can do to naturally increase our testosterone because there are
many different things that you can do and i hope you find it helpful so let's begin
okay so let's start with tip number one tip number one is all about exercise look we
know that exercise can naturally boost our testosterone levels and think about it when
you've gone to the gym when you've gone for a run when you played a game of tennis whatever you've
done and you've finished it you usually feel quite good afterwards you feel pumped you feel energetic
and this is usually due to the body releasing different neurotransmitters and hormones and one
of which is testosterone we know from research that when you finished exercise for at least
15 minutes to one hour your testosterone levels are massively boosted so we know that exercise
is causing an increase in testosterone naturally now some studies suggest that something called
resistance training is one of the best ways to increase your testosterone levels so this is
activity where you make your muscles work against a weight or force for example weight bearing
exercises using dumbbells or barbells or resistant bands sandbags squats and push-ups all of these
are known as resistance training now other studies have shown that high-intensity training can
increase testosterone levels too so this would include activities such as boot camp circuits
running aerobic classes and i'll leave a full list in the description below for you now please do
bear in mind though that high intensity training there is a bit of a mixed opinion on it in terms
of research so some research shows that it's good but then other research shows that if you're
doing endurance training long term so if you're training for a marathon let's say or if you're
running and you're doing like five miles one week and then increasingly 10 miles then 15
miles and 20 miles so you're doing this high intensity training can actually reduce your
testosterone levels as well so the evidence is kind of for and against it so i guess the main
thing to take home from it is exercise to a normal amount that's probably the best thing i can advise
you so exercise to a normal amount and don't do too much now moving on to tip number two it's
all about eating testosterone boosting foods that contain vitamin d magnesium and zinc all three of
these have been shown in studies to increase your testosterone levels naturally vitamin d
in particular is really important for boosting our testosterone levels naturally obviously
please do remember though if you're thinking of making any major dietary changes you should
always speak to your healthcare professional and if you are wondering how to have a healthy
balanced diet i do have a video on that topic already which goes through it in loads of detail
so i'll leave a link up to it up here and in the description below for you so the next question
is what are good sources of foods that you can get vitamin d magnesium and zinc and let's go
through each one let's start with vitamin d so in terms of vitamin d you can find it in medina oily
fish probably the best source for it mushrooms are naturally fortified with them as well with
vitamin d as well you can find them in eggs but you need to make sure you're having the egg yolk
so the yellow bit and also you can find it in red meat however it's important to remember as well
that you will get it from your food but it's also potentially a good idea to supplement with vitamin
d not just for testosterone because vitamin d has been shown to help with loads of different things
from eczema to asthma everything is now getting linked to vitamin d so i always recommend to my
patients take a vitamin d supplement obviously if they're safe and suitable to take it
we can buy them over the counter from any chemist any supermarket and in terms of how many units or
how many micrograms i always recommend a thousand units which is equivalent to 25 micrograms
so that's the sort of vitamin d that i recommend it's a low dose but it's just if you're taking
it every day it just keeps those levels in the normal range which again for testosterone is
going to help boost those levels so what about magnesium well magnesium is naturally found in
things like pumpkin seed spinach black beans the list goes on but in general most nuts seeds and
greeny leaf vegetables are high in magnesium but i will leave more examples in the description
below for you and lastly what about zinc well zinc can be found naturally in most seafood red
meat and poultry but vegetarian sources include beans cereals and nuts okay so moving on to tip
number three tip number three is are you living your best life are you living a healthy lifestyle
and i know that's a bit of a broad question but i'm going to ask you three simple questions now
are you getting enough sleep are you chronically stressed and are you drinking a lot of alcohol
think about it let's move on to the next bit okay so let me give you a little bit of context behind
those three questions let's begin with sleep look it's believed that testosterone production is
mainly during night whilst we're sleeping okay so you need to make sure that you're getting a
correct amount of sleep and studies have shown that getting as little as five hours of sleep
can reduce your testosterone production by up to 15 which is a massive amount now in terms of
how much sleep to get i always recommend patients eight hours of sleep per night okay if you're an
adult you should be getting a minimum of eight hours of sleep per night i don't go for seven
i always say hey okay the other important thing is having a good sleep cycle having a good sleep
routine look for example if you sleep at 10 and you're gonna get up at seven or six okay at least
you're gonna get your eight hours of sleep there okay and obviously if you're gonna sleep at 10
it might take you half an hour to fall asleep okay so you need to make sure you're calculating that
you're getting your eight hours of sleep so you need a good routine and you need a good cycle
it's not good to be sleeping at different times every single night and trying to fit in eight
hours you're not gonna get high quality sleep and high quality sleep is one of the most important
things for staying healthy so if you do want more information on how to sleep better how to have a
better routine how to have a good sleep cycle i do have quite a few videos on them and i will
leave links to them up here and in the description below so feel free to check them out now regularly
drinking too much alcohol can also have an effect on testosterone high alcohol intake has been shown
to damage the testes affect sperm production hinder sexual performance reduce testosterone
and can even eventually lead to infertility so in short excessive alcohol can be really bad not just
for testosterone levels but everything male sex hormone related so in terms of alcohol intake to
reduce that risk you need to be making sure you're not having any more than 14 units per week and
that 14 units needs to be spread throughout the week generally at least over three days and you
need to have alcohol-free days as well so days that you're not having any alcohol whatsoever
now if it is difficult for you to calculate how many units you're having i will leave a
calculator in the description below it's really helpful and i do have a few videos as well on
how to reduce the amount of alcohol you have your intake and strategies that are gonna help
with it as well so if you want more information on that again i'm gonna leave it up here and in
the description below and the final thing that i mentioned earlier as well about stress i need you
to really think about how stressful your life is and what you do in your life that might be
causing you stress high levels of stress do reduce our testosterone levels naturally so we need to
do something about it there are many different stress busting techniques available out there
and again i feel like i'm plugging all my videos in this week's video but i do have really helpful
videos on this topic as well when it comes to stress i have some great videos looking
at different techniques that are really going to help relax you okay i went to seek medical advice
about it as well because that's important as well sometimes we let this we take all the stress in
and we're not letting it out and especially as men as well we don't like to talk about these kinds
of things our mental health and we need to make it more normal to speak about these sort of things so
please do check out those videos if you do feel like you are someone who's stressing a lot
so i will leave a link to it up here and in the description below okay so how are we getting on so
far i really hope that you find this information helpful and if you found any of it new or helpful
so far please do not forget to click that like button like i said it's gonna help me it's gonna
make me happy to look at it and it's also gonna help the video grow to a larger audience so more
and more people can see it and learn from it so the next thing i want to move on to is we've
spoke about things that can naturally increase our testosterone but unfortunately i've noticed
that there's a lot of misinformation out there about what can help increase our testosterone
levels so i just thought we'd bust a few myths now so the first myth that i want to talk about
is having a cold shower apparently this is the greatest thing to increase your testosterone
levels but the bad news is that well it's actually good news probably because i hate a cold shower
i really can't tolerate cold water hitting my skin but maybe some people like it but the good news is
that cold showers have no effect on testosterone levels there's no studies that show that cold
showers increase your testosterone levels so if you are currently having cold showers
every day of the week please stop it because you're actually getting no benefit from it and
i can imagine it's quite unpleasant and in fact some studies have actually shown that putting
your body through extreme cold temperatures can actually reduce our testosterone levels
so not only are we busting mist now we're actually fixing these myths that are actually causing the
problem in the first place so if you do take a cold shower scrap it now another myth that i've
seen a lot of people speaking about especially in comment sections and people ask me about is having
steak and eggs every single day unfortunately again we spoke about vitamin d magnesium and
zinc and these do help testosterone production but you need to remember in life and the human
body we need to take everything in moderation so everything in normal amounts if you're having
steak and egg every single day it's going to cause other types of problems okay we need
a normal amount of these of these nutrients and minerals and vitamins and vitamin d and everything
like that it just needs to be a normal amount we don't need to be excessive about it so please
don't have steak and egg every single day it's just going to cause loads of other problems for
example one thing that just comes to mind straight away is massive amounts of cholesterol and it's
going to increase the ldl and it's going to cause loads of different problems for you down the line
potential cardiovascular disease and strokes and heart disease and all these sort of problems so
everything needs to be in moderation so if you do want more information like i said on a
healthy balanced diet i did link it up here and i'm going to leave in the description below as
well but definitely don't be having steak and eggs every single day just a normal amount is perfectly
fine now there are also some theories to eat a diet very high in fat which is going to help with
testosterone production again this is incorrect there's no real evidence supporting get this is
taken from a study looking at men who are having a low-fat diet who then have low testosterone levels
but these studies were done on athletes and if you remember when we looked at endurance athletes we
spoke about studies that actually cause that's actually causing low testosterone levels so for
normal people it doesn't mean if you're having a low fat diet it's going to cause low testosterone
levels there were other factors involved in this that caused the low testosterone in this study so
please remember have a normal diet healthy balanced diet you don't need to be having
a massively high fat intake diet all it's going to do is cause problems down the line that's one
of the most important things i want to keep saying in this video everything needs to be in moderation
if you're not doing things in moderation it's just going to cause problems later down the line
and the thing about these problems is that they take time to eventually show up it's not going to
happen straight away but eventually it will show up and then you'll kind of regret doing it in the
first place now it's also important to know that eating a diet very high in fat can lead to obesity
and this can lead to the opposite effect as it has been linked to lower levels of testosterone so
although there is some evidence that a diet high in fat can increase testosterone instead it's
better to do it part of a balanced healthy diet that doesn't lead to obesity and when choosing
those high fat foods try to opt for healthy fats such as avocado oily fish and nuts like we
spoke about earlier now when it comes to seeking medical attention i really do hope that everyone
watching this video has already spoke to the healthcare professional and if they do have lower
testosterone levels they're watching this video to see what they can do to naturally help with that
however please remember if you do think for any reason you have low testosterone levels you should
always speak to your healthcare professional do not make that diagnosis on your own please
do not do that they need to do a blood test you need to speak to health care professionals you
need to take a history you need to find out exactly what the symptoms are like i said
the blood test is needed to find out if your testosterone levels are low generally speaking
as well the blood tests are in the morning because that's when our testosterone levels
are at its highest that's the peak basically now just just again please remember don't just go off
you know the symptoms that you've read through google and thinking that oh yeah i've got low
testosterone because low testosterone levels the symptoms are very similar to other things
as well so please do not self-diagnose and if you think you do have low testosterone levels
always speak to your healthcare professional that is the most important thing because your health
is the most important thing okay so i guess we've come to the end of this week's video you now are a
bit of a testosterone pro you now know all about the hormone you know what it does you now know
how it's made you now know about all the different things that you can do to naturally increase your
testosterone and testosterone foods and when to seek medical attention you know everything
you're a bit of a testosterone pro so tell your friends tell your family tell your loved ones and
i really do hope you find this information helpful and if you've got any of your own tips as well
please leave a comment below because i know i'd love to read it and i'm sure everyone watching
this video would too as i always say at the end of every single week's video always remember you're
awesome and i will see you next week hey guys thanks for watching this week's video make sure
to click that like follow or subscribe button now to stay up to date with new weekly videos