Chapters
00:00 - Intro
0:36 - Why is Testosterone Dropping?
1:19 - How it's Measured?
2:17 - 1st, Avoid Overtraining Syndrome.
3:12 - 2nd, the Vitamins.
4:15 - 3rd, Use the LIGHT.
4:52 - 4th, Get This Much Night.
5:47 - 5th, Protect the Leydig Cells.
6:08 - 6th,  Grip Strength Matters.
6:36 - 7th, Get RID OF THESE.
7:03 - 8th, Drop This.
7:25 - 9th, THE FOODS.
7:38 - Shilajit, Tongkat Ali, Ashwagandha.

Why Low Testosterone? What Causes Low Testosterone? 

Testosterone levels drop around 1%-2% each year after the age 40, low testosterone levels can occur at any age.

Why Is Testosterone Important? Purpose of Testosterone in Body. 

You need a healthy amount of testosterone for a healthy pain response, red blood cells, regular sleep patterns, bone density, and muscle mass. 

What Lowers Testosterone? What Causes Low Testosterone?

There are many things in our typical American lifestyle that tanks our testosterone levels. Some of which you already know like: chronic stress, being heavier than normal, low vitamin d status, and an imbalance in gut flora. 

How is Testosterone Measured?

Well, you have bound testosterone, which means that the hormone is attached to a protein like albumin, called SHBG. 

Most testosterone, about 97%  in the blood, is actually bound this way, essentially biologically inactive. Free testosterone on the other hand, which makes up 2-3%, is the form that has access to your cells and plays the androgenic role your looking for. Total testosterone is a combination of the two. 

What Level of Testosterone? What time to Measure Testosterone?

The low end of the normal range for total testosterone is between 250-300 ng/dL and the upper end is 1,000-1,100 ng/dL. You get a more accurate reading if you test between 7am to 10 am as afternoon tests may give a false impression of low levels. 

Exercise and Testosterone. Does Working Out Help Testosterone?

Regular exercise is a cornerstone of a healthy lifestyle and has been proven to positively impact testosterone levels. Engaging in both aerobic and resistance training exercises can stimulate the production of testosterone. Focusing on compound exercises like squats and deadlifts, which target multiple muscle groups simultaneously, is particularly effective in promoting hormonal balance. 

Vitamin D and Testosterone

Vitamin D is a key player in testosterone regulation, and ensuring sufficient levels of this vitamin is crucial. Spend time outdoors to allow your skin to produce vitamin D through sunlight exposure, and consider incorporating vitamin D-rich foods

How Does Sunlight Increase Testosterone?

Men who got 20 to 30 minutes of sun exposure 2 to 3 times a week doing normal outdoor activities like gardening, reading, and walking, etc. had notably higher levels of testosterone. 

Does Sleep Boost Testosterone? 

Get enough sleep. 7 to 9 hours a night is ideal. During the deep stages of sleep, particularly rapid eye movement (REM) sleep, the body undergoes essential repair and regeneration processes, contributing to hormonal balance. his involves maintaining a consistent sleep schedule, with consistent bed and wake times, to optimize the body's hormonal secretion patterns.

Shilajit for Testosterone.

There are 3 of them that come to mind and ive made a video talking about each one of them. 1: Being Shilajit. 2: Being Tongkat Ali. and 3: Being ashwagandha. 

By incorporating these lifestyle changes, individuals can promote optimal hormonal balance and overall well-being. 

Foods for Testosterone

Ensure an adequate intake of zinc and magnesium as this mineral is a crucial component in testosterone synthesis. Foods rich in zinc, such as oysters, lean meats, and pumpkin seeds, can be valuable additions to your diet.