now before we get started I do want to make it clear that natural alterations
to your estrogen and testosterone levels are not gonna make any sort of
significant impact to that of anabolic steroids for example somebody can inject
anabolic steroids and within weeks see profound differences in a physique
strength and their psychological state even so please don't expect certain
foods to turn you into Superman okay however there are foods that are more
estrogenic than others and there are certain foods that may potentially be
worth avoiding according to some research of keeping estrogen down and
testosterone levels up is your goal as a man which it should be so the first are
trans fats ok so you've probably heard about trans fats before and they're not
good so trans fats were in margarine which have recently been banned fully in
2018 in the u.s. I believe because they contain trans fats now this doesn't mean
all margins at the supermarket contain them a lot of them don't now because
they've been banned but trans fats were ironically replacing butter as a
healthier version as margarine spread but the truth is is that trans fats are
probably one of the most unhealthy foods that you can consume now you guys know
that I'm a big proponent of if if the two macros and just eating a wide
variety of food potentially some junk food as long as you're meeting your
calorie micronutrient and macronutrient requirements however there are certain
foods that you should be avoiding and foods that contain artificially
hydrogenated trans fats and definitely those foods so you're not gonna find
these in natural foods Whole Foods but they're definitely gonna be found in a
lot of processed and unhealthy foods the problem with trans fats is that they
dramatically increase the rate of cardiovascular disease various diseases
potentially some cancers and increased systemic inflammation there have been
some rat as well as human studies showing that an increased consumption of
trans fats is associated with lower sperm motility quality in testosterone
levels this can also be due to the fact that people who consume a lot of trans
fats may also have other lifestyle factors which contribute to low
testosterone levels that is some research there connecting
the two which which is interesting and I mean regardless of whether your goal is
to increase your testosterone levels decreasing trans fats in your diet
should be something that you try to actively do um there are trans fats in
meats especially grass-fed meats like if you look at grass-fed meat no for 28
grams of fat one gram of that fat and grass-fed beef may be trans fats but the
trans fats in natural animals on actually the same as the artificially
hydrogenated trans fats that you find in processed foods like potato chips for
example and the trans fats in animals is something called CLA conjugated linoleic
acid and although this hasn't been shown to have extremely beneficial properties
that definitely aren't any studies showing that it increases the chance of
cardiovascular disease and cancer there are even some preliminary albeit weak
studies showing that it may be good for fat loss in some cancers although those
studies really aren't conclusive at all so don't worry about the trans fat and
meat so the second thing you want to avoid is alcohol so this is actually
quite interesting one study showed that a tiny consumption of alcohol a very
moderate amount a glass and a half of wine was able to increase testosterone
levels which is interesting because alcohol is known by a lot of people as
something that which decreases testosterone levels now the reason for
this is complex and I couldn't really find any answers on why this was the
case and it was kind of surprising actually but it could have something to
do with you know a decrease in stress and inhibitions the way you stand
dominance in factors like that associated with alcohol consumption you
know these sorts of things could somehow impact testosterone levels acutely
however what is very very definite is the fact that binge drinking alcohol and
chronic consumption of it decreases testosterone increases estrogen in fact
binge drinking alcohol and drinking too much increases something called aroma
taste enzyme which is the enzyme which converts testosterone what you want into
the female dominant hormone estrogen so it's been shown in multiple studies
alcoholics binge drinkers tend to have lower testosterone levels overall as
was much lower to social levels in higher estrogen levels the day after
drinking there's nothing wrong with consuming some bears and wine with your
friends and it's definitely possible to live an overall healthy lifestyle as
long as the majority of the things you do in your life work towards a healthy
life and you can lose fat you can build muscle while drinking a bit of booze but
if you're doing it to an extreme extent then you can definitely expect some
negative effects on things like libido and your overall quality of life in
general so the third food which is anti anabolic
you could say polyunsaturated fats so polyunsaturated fats tend to be the fats
which many people see as healthy and there are healthy polyunsaturated fats
like omega-3 omega-3 has the fatty acids DHA in EPA found in the classic example
of salmon which is good you know it's great to get polyunsaturated fats
omega-3s in your diet omega-3s have been shown to increase protein synthesis
they've been shown to improve brain health and neurological diseases in some
instances the research is slightly mixed these days on whether you should be
taking it from fish oil but there is no doubt that getting some omega-3 a few
times a week from natural sources like salmon is probably a good idea
however omega-3s cousin omega-6 also a polyunsaturated fat isn't as good and
the reason is simple research has shown that consuming too much omega-6 and
having a disbalance ratio of omega-6 to omega-3 causes inflammation and as you
know inflammation is at the root of so many of our diseases today so the ratio
of omega-3 to omega-6 should be closer to 1 to 1 however in the US according to
a recent study it's more like 16 to 1 favoring omega-6 so why am I talking
about omega-6 in omega-3 and testosterone so research has shown that
saturated fat and monounsaturated fat has a positive correlation with
testosterone meaning consuming a bit more of it may increase testosterone
while polyunsaturated fats have an inverse relationship with testosterone
meaning the more you're consuming the less testosterone you have
which may be a reason why there have been some studies showing that vegans
tend to have lower testosterone however some studies have shown that they have
the same testosterone as meat-eaters so I don't want you to take me out of
context on that however there have been more studies showing that a high
polyunsaturated fat diet tends to foster lower testosterone levels a bit of
omega-6 in your diet isn't gonna kill you but it's probably a better idea to
use oils for your cooking like olive oil or avocado oil instead of something like
a soybean oil which is extremely high in omega-6 polyunsaturated fats so that's
it for the video 3 food products you know things that you should try to avoid
and minimize where possible in order to decrease your estrogen and increase your
testosterone levels I should say again making changes to your testosterone
levels naturally is not gonna build you more muscle it may help you lose a bit
more fat it may help you feel better but it's not definitely not going to turn
you into the Hulk okay so keep that in mind when making these sorts of changes
to your life or when buying testosterone boosting supplements other lifestyle
changes you can make to keep this aslan high is going to be get enough Sun the
vitamin D is extremely important zinc magnesium these are important minerals
sleep managing stress resistance training doing compound lifts but not
too much resistance training too often these are the sorts of lifestyle and
dietary changes that you can make in order to maximize testosterone levels
overall one of the best things you can do is just to live a less stressful life
because more stress means more cortisol so chill out meditate sleeping off rests
enough and your testosterone levels should take care of themselves thank you
so much for watching and I'll see you guys in the next video
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