TESTOSTERONE-BOOSTING DIET PLAN | Foods That Raise Testosterone Levels

TESTOSTERONE-BOOSTING DIET PLAN | Foods That Raise Testosterone Levels

Gentlemen. Welcome back to my video series on testosterone
nutrition. Nutrition is the number one thing that you
need to get squared away if you want to naturally boost your testosterone production, and in
this series of videos, I’ll show you the nutritional strategies that I’ve personally used to optimize my own testosterone levels. If you want to turn back the clock on aging
and want the best strategies for recapturing the fitness and energy of yesteryear, then
subscribe to my channel and hit the bell to be notified when I post a new video every
Tuesday. OK, you’ve decided that you want to turn
back the clock and you know that in order to do that, you’re going to have to raise
your testosterone to optimal levels. Well, to do that, you’ve got to tune your
nutrition to support your testosterone production. In this video, I’m going to show you the
huge role that nutrition has on your test levels. I’m Lance Hitchings, and I created these
videos, and this channel, to provide you gentlemen with strategies to improve your nutrition,
raise your T levels and turn back the clock. In this episode, we’ll be diving deeper
into the complex subject of nutrition, and the huge role it plays in your
testosterone production. In the last episode, we discussed the impact
that nutrition can have on the production of your testosterone, through reducing the
level of obesity. If you haven’t watched that video, there’s
a link to it in the description below. But nutrition can have a huge impact on your
testosterone production in ways other than your weight. Every good nutrition plan has two aspects to it…the foods that you eat and the foods that you don’t eat. The foods that you include in your nutritional
plan because they support testosterone production, and the foods that you avoid eating because
they are toxic to your T levels. In this video, I’m going to focus on
foods that you want to include in your nutrition plan, and they come in a few broad categories: macronutrients, micronutrients & supplements. So, if you watched my previous video on nutritional guidelines, then you’ll already know that macronutrients are the fats, carbohydrates
and proteins that provide the energy to fuel your metabolism and the building blocks that are required to sustain tissue repair and regeneration, such as the amino acids that are required for protein
synthesis. Now, macronutrients are consumed in large amounts
and are usually measured in gram weights. Micronutrients are the vitamins and minerals
required to sustain healthy physiological functions, they regulate protein synthesis
and the production of hormones and enzymes. Micronutrients are called micro because they’re consumed in minute amounts, usually measured in micrograms and milligrams. . OK, so nutrition can naturally
boost your testosterone production by supporting different aspects of the testosterone-production
pathways, and there are several types of foods that are great at this. So, I talking macronutrients here, foods like
fats, carbohydrates and proteins. So let’s start out with fats. There are 3 types of fats, saturated fats,
monounsaturated fats, and polyunsaturated fats. Saturated fats are found primarily in animal
products, as does cholesterol. All animal products such as beef, chicken,
fish, dairy, eggs and butter contain cholesterol. Cholesterol, or at least a form of it that
we can process, is not synthesized anywhere in the plant kingdom. It’s only come from animal products. And cholesterol is the precursor for testosterone,
meaning that testosterone is synthesized directly from cholesterol. Now, our bodies can synthesize cholesterol in our liver, and a small amount can be synthesized directly in the testicles, but most of the cholesterol used in the production of testosterone comes
from dietary cholesterol. This means that you need to be including cholesterol in
your diet. But what about the cardiovascular risk associated
with high cholesterol intake? The latest scientific research shows, again and again, in study after study, that serum cholesterol (the cholesterol that is circulating
in your bloodstream) is not impacted by how much dietary cholesterol you consume. So you can eat as much cholesterol as you want and it will have no impact on your serum cholesterol. So, I just recently got my cholesterol levels tested, just a few days ago. And they all came back in the low-normal range, including LDL, which is low density lipids. That’s the bad cholesterol. And it came back in the low normal range. So I’ve been eating meat, and bacon, and eggs, and butter for the last year and a half. And my cholesterol is not only fine, it’s great. So, the take-away here is that you need to be
consuming a diet high in saturated fats and cholesterol if you want to boost your testosterone. It’s the polyunsaturated fats that you want to remove from your diet. And these are found primarily in vegetable oils. So, I’m talking safflower oil, sunflower seed oil, canola oil, these are the fats that you want to remove from your diet, that you want to be avoiding. Foods like coconut oil, extra-virgin olive
oil, grass fed butter, and foods that are high in monounsaturated fats, like
avocados and Macadamia nuts. These are fats that are healthy for you, and you want to include them in your testosterone nutrition plan. Moving on to carbohydrates. There are two types of carbs…complex carbs and simple carbs. Simple rule of thumb…most complex carbs
are OK. Simple carbs…not so much. And refined sugars, like sugar, brown sugar and high fructose corn syrup are actually toxic to your testosterone production, because they cause inflammation. Now, I’ll be getting into why inflammation is so bad for your testosterone in the next video. Root vegetables that are high in complex carbohydrates
like potatoes, sweet potatoes and turnips are great for testosterone production. As are cruciferous vegetables. So, cruciferous vegetables are things like broccoli, brussels sprouts, and cauliflower. Pomegranates are superb. Studies have shown that pomegranates generate a huge boost in your test levels. Now grains, even though they’re complex carbohydrates… grains containing gluten should be on your “avoid” list, because gluten causes inflammation. Now, rice does not contain gluten, so rice is OK. OK, proteins. Proteins can be little tricky. You absolutely need amino acids for protein
synthesis, particularly if you’re trying to bulk up on muscle; but too much protein can have a negative impact on your testosterone production. If you eat more protein than you actually need, it can cause a decline in your test levels. Having said that, eating foods like eggs, yogurt, organic unprocessed bacon and grass-fed beef in the correct amounts, can be a great way to get the protein that you need in your nutritional plan. But what is the correct amount? So, I’m going to be doing a video shortly on macronutrients and breaking them down into percentages and grams that you need to be eating. But for now, figure 1 gram of of protein per pound of body weight per day, is a pretty good rule of thumb to follow. The foods that I just mentioned are just a
few of the many foods that are excellent for promoting testosterone production. Watch for future videos where I’ll go into more detail about the specific foods that you need to include in your nutrition plan. Alright, let’s wrap this up by talking about micronutrients and supplementation. There are certain minerals and vitamins that
are essential to the production of testosterone, and if your not getting enough of those vitamins
and minerals in your diet, you need to start supplementing with those vitamins and minerals,
right now. The vitamins A, B complex, C, D, E & K2, and
minerals such as zinc, magnesium, selenium, boron and copper have been shown in study
after study to promote testosterone production, elevate testosterone levels and lower both
estrogen and inflammation in the body, which is antagonistic to healthy testosterone
production. There are also additional supplements that
you could take, which include various herbs, such as Tribulus Terrestris, Fenugreek, Ginger,
and Ashwagandha; as well as a family of “testosterone boosters”, many of which contain formulations
of these various herbs along with vitamins and minerals. Since this is an area that is rife with rumor,
myth, and exagerated claims, I’ll be dealing with these additional supplements in a separate
video. I’ll also be taking the various micronutrients
and supplements on one at a time in subsequent videos, along with dosage amounts…so watch
for those. In the next and final video, I’ll be going
over foods that you’ll want to avoid. Foods that you do not want to include in your testosterone nutrition plan. If you enjoyed this video, if you found it’s
contents informative, then please, subscribe to my channel, share it with your friends
and on your social media, hit the like button and hit the bell button to be notified when
I post new videos. Thanks for watching.

4 Replies to “TESTOSTERONE-BOOSTING DIET PLAN | Foods That Raise Testosterone Levels

  1. I am all in with the good fats!! I think Keto is one of the best lifestyle choices people can make in order to get the right kinds of fats. What do you think?

  2. There’s nothing healthy about eating animal products , I’m sure you can boost testosterone on a whole food plant based diet 🤦🏾‍♂️

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