hey guys so in this video I'm going to be talking about five foods that you can
eat that may help to increase your testosterone levels so testosterone as
you probably know is the male dominant hormone responsible for muscle mass
confidence even you know you're fat the more testosterone you have the lean are
you're gonna be overall increasing testosterone naturally is a worthwhile
pursuit however it's important to keep in mind that increasing it naturally by
50 to 100 nanograms per deciliter just as an example is not going to do
anything magical for your body you're not gonna magically gain a ton of muscle
it's nothing like injecting testosterone into your body aka anabolic steroids
however it's still worth pursuing naturally as you can reap some benefits
such as a decrease in body fat so the first food voices now voices aren't your
typical go-to meal right you probably eat eggs frequently maybe you eat
chicken and beef frequently and you probably walk past Isis at the
supermarket but don't really think twice you maybe walk past and think to
yourself it smells weird and that's about it but if you learn how to cook
these and you have them available too and they're relatively cheap then
oysters are definitely worth picking up from the supermarket because they have a
mineral which has been shown to increase testosterone levels and that mineral is
zinc zinc is one of the most important minerals that you need to consume and
it's mainly found an animal products if you're eating animal products you're
typically going to be getting enough however if you have a deficiency in zinc
then chances are that you're going to also have lower testosterone levels zinc
is particularly important for athletes because zinc is lost when you sweat so
if you live in a hot country if you're sweating profusely from doing intense
workouts then zinc is particularly important to pay attention to so this is
why it can be worthwhile to supplement with zinc if you're not getting enough
from your diet if you're a vegetarian or a vegan and/or you're exercising a ton
and sweating a lot so multiple studies have been shown that a low zinc status
has been tied in with an unfavorable male reproductive status you know slower
sperm motility bad sperm quality overall motility means movement by the way lower
testosterone levels we know very clearly from the research that if you consume
more zinc and you had a deficiency testosterone levels tend to go up so
zinc is definitely worth considering and oysters going back to oysters are one of
the foods with the highest cinquante they actually are the food with the
highest zinc content oysters also have something called the aspartic acid daa
which is commonly marketed as a testosterone boosting supplement however
it's one of the more controversial ones with some studies showing it increases
testosterone others showing it doesn't do anything and others you know
ironically showing that it decreases it to an extent so you know it's definitely
not worth buying the aspartic acid as a supplement but it's interesting to note
that oysters are one of the more rare foods that actually contains this amino
acid right so the next food that you can eat to increase the social levels is
going to be eating more food in general so if you didn't know when you're in a
calorie deficit your testosterone levels actually decrease that means if you're
taking in less energy than you need and you're losing fat typically your
cortisol levels your stress hormone is going to be up and your testosterone
levels are gonna be down now thankfully some research has shown that a calorie
deficit of 15% or less doesn't tend to affect cortisol levels much but if
you're dropping your calories you know a thousand calories under your maintenance
and you're maintaining that for several weeks several months you can definitely
expect a decrease in libido and testosterone eventually for most guys
one of the best things you can do in order to increase their social levels is
increase your caloric intake now I'm not telling you to get fat because that's
also going to increase something called aroma taste enzyme and convert more of
your testosterone into estrogen however consuming enough calories are
not under eating as one of the easiest and fastest ways to make sure that your
testosterone levels are optimized this can be seen very clearly if you've been
dieting and you do a refeed day going to calorie deficit for multiple weeks
aggressively loose fat and then randomly up your calories and up your
carbohydrates you're gonna see you again Banas you're gonna be having a high
libido you're gonna be feeling energetic and great
so refeeding and eating more calories is definitely one of the best things you
can do but again overeating for too long and getting fat is one of the worst
things you can do so it's about finding that right balance so the third food
that can increase the social on levels is actually coffee or caffeine now if
you know anything about the relationship between cortisol and so Cerrone
basically what the research shows is that when you're really really stressed
out and your cortisol levels are high testosterone tends to be lower so
cortisol and testosterone have an inverse relationship now what does
caffeine do caffeine does a lot of things it blocks something called
adenosine that prevents us from getting tired it makes you more energetic and
you know a lot of people take this drug around the world that's super super
common for good reason it makes you productive but something caffeine also
does is increased cortisol it kicks that stress response
it increases cortisol it makes your body more stressed now this isn't necessarily
a bad thing but you would think it would be a bad thing for testosterone if
caffeine were to increase cortisol wouldn't a decreased testosterone well
research has shown that when caffeine has taken pre-workout it actually tends
to increase testosterone more so than people who don't take the caffeine and
there have actually been multiple studies which have replicated this
result and plenty of them a well-designed so it seems to be quite
conclusive that taking some caffeine before you go and lift weights is gonna
be beneficial in terms of the anabolic response in your body again caffeine has
been shown to be one of the best things to take pre-workout in order to perform
better so if you drink caffeine then it may be worth taking before you workout
to increase this Ostrom however if you take too much and you're drinking five
cups of coffee a day and you're constantly drinking coffee you are gonna
find that you're excessively stressed maybe anxiety is gonna increase and at
this point there will be a certain point where a certain enzyme and your
testicles cannot handle on the amount of cortisol that's being released and this
in turn is going to cause a decrease in testosterone so moderation is key try to
keep your caffeine caffeine intake muriatic and only use it when you
require it and ideally don't use it at all or if you need to use it use it
before your workouts for that test boost so the next food I want to talk about is
olive oil or more broadly monounsaturated fats one of the best
types of fats you can consume the reason is simple monounsaturated fats aren't
hated on you know saturated fat gets a lot of heat omega sixes get a lot of
heat even omega-3s get a lot of heat these days but not many people tend to
have a problem with monounsaturated fats and that's because the research is
pretty clear that it's not linked with cardiovascular disease if anything it's
beneficial and we see that some of the blue zone populations around the world
people that live very long populations which have many centurions like the
Sardinians right in Italy these people consume a
lot of olive oil now olive oil has also been shown to be beneficial for erectile
dysfunction has been beneficial for testosterone and we know based on a few
studies that monounsaturated fat has a positive relationship with testosterone
meaning when you consume more of it testosterone tends to go up and this is
because fat is the building block for your hormones so monounsaturated fat can
be found in olives avocados olive oil avocado oil other options macadamia nuts
and macadamia oil and the last food I want to talk about is milk
now if increasing testosterone levels is your goal then you should buy low-fat
milk now this isn't because there's any anything inherently wrong with the fat
content of milk when it comes to body composition you know having whole milk
that's fine right but the problem is is that estrogen is fat soluble and it's
held in the fat of milk and research has shown that whole milk with fat tends to
decrease things like sperm motility a sperm count decreases testosterone while
low-fat milk doesn't have this negative impact while still providing the
beneficial nutrients that milk has like calcium protein and vitamin D that's it
for the video a few foods that are going to be beneficial for your testosterone
they're gonna help you get the most out of your health so I hope you enjoy this
video leave me some future video content ideas in the comment section down below
and if they're good I will make some videos on those questions so thanks for
watching and I'll see you guys in the next video
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