these days men have experienced a big decrease in testosterone overall as a
population there's been a generational change men have more estrogen less
testosterone now of course this is due to a number of factors but these four
that I'm going to mention certainly do do play a role as some of the evidence
supports it so I'm gonna go through these four things break it down and help
you guys figure out how to maximize your testosterone and decrease food products
and factors in your life which may be causing you to have too much estrogen so
both men and women have testosterone and estrogen and men need estrogen and and
conversely women need testosterone so a men produce that testosterone and their
testicles mainly our women produced their estrogen and their ovaries and men
actually produce their estrogen primarily through converting
testosterone into estrogen via the aromatized enzyme right so that's
something you want to prevent in most cases because in general decreasing your
estrogen levels as a guy is usually going to be a good idea unless you're in
a specific type of person there there are cases out there of course where you
may need to increase it for whatever reason but for most guys decreasing
estrogen levels is definitely something you want to work towards so estrogen can
produce female sex characteristics even in men you know too much estrogen is
gonna cause fat buildup it's going to inhibit luteinizing hormone production
which is basically the testosterone is formed so overall it's not something you
want and excess so the first way that you you want to reduce environmental
estrogen isn't through soy that's a big myth by the way just wanted to make that
clear but it's reducing your use of plastics especially if you're heating up
foods and plastic containers so plastics obviously have made our lives so
convenient right and it's not like plastics are gonna turn you into a woman
you don't need to start freaking out but one reason out of the many why our
testosterone levels may be decreasing as men is because of our use of plastics
especially when plastic is heated and chemicals from the plastics seep into
the food that we consume and these chemicals may be responsible for
increasing estrogen levels so many of these chemicals and the plastics that
leach out into the food have been identified as xno estrogens succès knows
a Greek word which means foreign rights of foreign estrogenic compounds which
get into the food so two of the most common ones of bpa and violates so the
research unfortunately hasn't just shown like a slight relationship between
plastic use in testosterone many well-designed studies which of course
holding the lowers always have shown quite a significant relationship between
these compounds something like especially phalates and decrease in
testosterone so decreasing your use of plastics is definitely something you
want to consider a really easy way to do this something that i incorporate it in
my own life unfortunately i can't actually do it right now I'm living in
Asia and you can't really use tap water you have to kind of buy plastic bottled
water but when I was living back in New Zealand
I just bought a metal flask kind of similar to a coffee flask and then I
would just use that for my water and then I would prevent using a water
bottle because of that another thing you may want to do just to change in your
life is instead of heating up your food in a plastic container take it out of
the plastic container defrost it so you can unstick it from it and then put it
on a plate and then defrost it and heat it up in the microwave for example small
changes like this over time they're going to accumulate to a lesson use of
plastic which may help to benefit your testosterone levels and decrease your
estrogen levels so the second thing you can do is limit your polyunsaturated fat
intake so the three types of fat most of you will know as saturated fats
monounsaturated fats and polyunsaturated fats so basically a food is gonna be a
saturated fat food or monounsaturated fat food if the primary fat that it has
is made up of that fat like an avocado has mostly monounsaturated fat so most
people see the avocado as a source of monounsaturated fat meats have
monounsaturated fats too but they tend to have more saturated fats nuts and
seeds oils like soybean oil these sorts of oils and fats are high in
polyunsaturated fats so these you want to avoid an excess yes including omega-3
on this omega-3 is very important to get you should be getting your DHA in your
eat pa DHA is very important for brain
health omega-3 has been shown to help increase protein synthesis so omega-3 is
something you should be trying to get in your diet but it's it's overall
polyunsaturated fats have been shown to have an inverse relationship with
testosterone while saturated and monounsaturated fats have been shown to
have a positive correlation with testosterone there have been some
studies on single cells animal studies that show with that polyunsaturated fats
stimulate estrogen production so you want to minimize overall polyunsaturated
fat intake get in your omega-3s and primarily reduce the amount of omega-6
you're getting omega sixes and polyunsaturated fats in general are
prone to lipid peroxidation in the body they go rancid they cause inflammation
in the body so they're definitely not gonna kill you is something to kill you
to have a few nuts and seeds but if you're using the concentrated forms of
these seeds things like soybean oil that this is gonna add a lot of omega-6 into
your diet and unfortunately a lot of restaurants use this it's in a lot of
food products and this does cause inflammation and increase the amount of
polyunsaturated fat that you're consuming when you could be getting it
from the best source of fat that you can get which I say based on the research
I've seen is monounsaturated fat saturated fat isn't dangerous but
monounsaturated fat tends to be the best in my opinion because it's not
correlated with any diseases it's good for things like testosterone so it's
like the safe option that doesn't really have any harmful aspects so one on
cetera is that should be your main source of fat get some saturated fat
minimize that omega-6 and given your omega-3s and take down that
polyunsaturated fat in total okay so the third way you can reduce estrogen is
going to be to reduce your total body fat percentage you want to have your
body fat percentage somewhere between 8 and 14 to 15 percent 8 to 15 percent now
the reason I say this is because at this body fat percentage
you're gonna look the best right it's the most visually appealing especially
10 to 12 percent 10 to 12 percent is a really good range for one you look
really good too it's relatively sustainable and 3 it's going to minimize
the amount of estrogen in your body the more
fat you have the more estrogen you actually produce right so minimizing of
fat taking down your body fat percentage has been shown to increase testosterone
decrease estrogen we know that fatter people have less
testosterone anyway keep lean and that's going to minimize estrogen and keep your
testosterone levels high the best way you can do this is stay in a calorie
deficit strength training focus on progressive overload and consume enough
protein the main way to lose fat is to focus on your calories and your protein
everything else after this meal timing carbs none of this actually matters that
much in comparison to your total calorie intake protein and whether you're
gaining strength and building muscle so keep that in mind if your goal is to
lose fat I've made plenty of other content in the past on how to lose fat
that's primarily what the channel is about so if you're new here then please
check out other videos on my channel to learn more about how to lose fat
effectively so the fourth way to reduce estrogen right and this is from my diet
comes from milk unfortunately because today's milk is
actually supplying 60 to 70% of our estrogen from dietary sources according
to some research which is a lot there have been plenty of overviews and
reviews of studies showing that milk isn't really harmful you know it can be
part of the healthy diet it has nutrients like protein and vitamin D and
calcium so it can definitely be part of a healthy diet but if you're trying to
increase the sauce thrown and reduce the amount of estrogen that your body is
producing from the food that you're getting then reducing milk intake may be
a good idea so one Japanese study actually looked at
pre-pubertal boys and men over 21 days and what they found is that the milk
suppress the production of precursors to testosterone increased estrogen so it
really was not good news for these men and young boys from a hormonal
standpoint so here's an interesting theory and this may mean that you don't
have to give up milk overall and anyway let me make it clear that even if milk
does increase estrogen you don't have to give it up it's not like the effect that
this would have on your testosterone levels is going to prevent you from
building muscle and losing fat and reaching your body composition goals let
me make that very so this isn't like a requirement
otherwise you're gonna groan manboobs I just want to make that clear but it is
something to keep in mind if you're trying to optimize all your hormones um
so what the study found is that it was looking at low-fat milk and a higher fat
milk on sperm health and what it found is that sperm health was negatively
affected when participants were consuming high fat milk and this may be
because estrogen is fat soluble meaning that the more fat milk has the more
estrogen is more likely going to have so the idea here is that low-fat milk may
be a better option if you're trying to minimize the amount of negative effects
milk is gonna have on your estrogen levels while drinking high fat milk is
probably a bad idea so this is great if you want to consume milk in your diet
and not have to worry about this because you're still gonna get those beneficial
nutrients like protein calcium and vitamin D and will less calories as well
so remember it's not the fat in milk which is actually that problematic you
know it's just about your macronutrients and your calories and if you're not
overeating and because of milk it's generally not gonna be a problem for
your health so overall you know if you want to keep your testosterone levels
high and your estrogen down you should be doing the basics strength training
sleeping it off getting enough Sun you should be doing all these things but if
you want to maximize things take it to the next level then reduce that plastic
intake not actually in taking plastic but don't heat things up with plastic
take down those polyunsaturated fats overall especially those are omega sixes
which are inflammatory next you want to take down your body fat percentage stay
between 10 to 12% body fat it's a good range to be up and lastly try not to
overdo it on the full fat dairy maybe switch the low fat instead overall you
know the dairy thing it's not going to be the worst thing in the world as long
as you tolerate dairy well but it is something to keep in mind so thank you
so much for watching I appreciate it as always if you are looking to take your
body to the next level and you're kind of ready to commit to something and you
want a program then I highly recommend you check out the rip dude program down
below so what this program is basically gonna do is give you all the answers to
every single question you have ahead and lay out a diet and training plan for you
to follow which is simple based on science and is getting a ton of people
great results so go and check that out down below and I'm excited to hear about
your transformation alright guys so I'll catch you in the next video have a great
day and thank you so much for the support
lately peace off
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