Video

Transcript

you know i’ve done a lot of videos on

testosterone and i’ve emphasized a lot

of things that can lower your

testosterone

but

in some recent research that i’ve been

diving into

sleep is a huge under emphasized factor

in your testosterone levels i want to

talk about that today now before i get

into the subject of sleep i want to just

touch on

some of the other things that can

dramatically lower your testosterone as

well because you need to know all of

them because what may affect one person

may not affect

everyone okay so the first thing you

need to know is that as you age

testosterone does go down however it’s

not the major reason why someone has low

testosterone so let’s first talk about

obesity if you are overweight

that can affect your testosterone why

because your fat cells

make this enzyme called aromatase and

aromatase turns your testosterone into

estrogen so the more fat you have on

your body the more estrogen you’re going

to have

and there’s this relationship between

testosterone and estrogen in that when

one goes up like estrogen the other one

goes down all right so the more fat you

have in your body the more estrogen

you’re gonna have now there’s a couple

other things that will increase your

estrogen too consuming a lot of soy

products okay that’s one thing also

plastics i’ve done a video on this

and an average person consumes about a

credit card amount of plastic every

single week that’s a lot of plastic to

be put in our bodies so you know we get

plastic from drinking out of plastic

bottles

cooking in plastic plastic is just all

over the place and that can increase our

estrogen as well now the other big

killer of testosterone is having high

insulin levels now you might think that

you have to be a diabetic to have high

insulin levels but that’s not true

you could be a pre-diabetic or you can

have insulin resistance which i think

the majority of the population has and

that could be the reason why you have

low testosterone because you have high

levels of insulin see insulin is rarely

tested

normally they check blood sugars but

they don’t look at insulin there’s a

really good test to measure something

called insulin resistance that’s called

homa ir that’ll give you a lot of good

information on whether you have insulin

resistance and at the same time high

insulin so high insulin

low testosterone

now that relates to the next thing i’m

going to talk about which is your liver

the liver makes something called shb

g

sex hormone binding globulin now that’s

an interesting word

that is a compound that

binds

to testosterone

and prevents it from being a free

testosterone that can go through the

body so it’s something your body makes

to buffer

and

hold testosterone in an inactive form in

fact the great majority like 99

of your testosterone is locked up to

this protein and other proteins

so really you only have like one percent

of all your testosterone in a free state

that’s available for you to use

99 of it is in a bound or locked up

state so the more that you have this

binding protein the less testosterone

you’re going to have and so if there’s

any problem with the liver as in a fatty

liver or it’s inflamed or it’s toxic it

can affect this part of this puzzle now

the next thing i want to talk about is

your adrenals okay the more adrenal

stress that you have the more cortisol

you have the less testosterone you’re

going to have because

stress or cortisol inhibits testosterone

and as you age your adrenals kind of go

downhill where you don’t produce enough

of the raw material to make these

adrenal hormones because testosterone is

also

one of the hormones that your adrenals

make and one of the precursor hormones

that help you make testosterone is

called dhea so if you’re deficient in

that that raw material that could be one

reason why you don’t have enough

testosterone and this probably mainly

relates to the aging process so that is

just one little side note something

maybe you could take as a supplement if

you’ve tried all these other factors and

it’s still not working and this can

relate to both men and women if women

take too much of it they can get too

much testosterone if they take just a

small amount of it they can increase the

estrogen and progesterone so i just

wanted to make that side note the other

raw material that is needed to make

testosterone is cholesterol so if you’re

on a low-fat diet or you are on statin

drugs that could be the reason that your

testosterone is low another factor is

iron if you have a condition where you

have too much iron in the body that can

negatively affect your testosterone how

do you know if you have too much iron

well you can get a blood test

also if you consume red meat and feel

worse or you take an iron supplement and

you feel worse

that could be another clue the other

factor in testosterone is something

called hypogonadism

where the testicles are atrophying or

shrinking okay and one of the causes for

that is aging another cause for that is

a zinc deficiency out of all the

nutrients

for testosterone

zinc is probably the most important one

and so you’d want to start eating foods

high in zinc and that would be shellfish

like oysters or even take a zinc

supplement and if you wanted a good zinc

supplement in a blend of trace minerals

i put that link down below all right

another factor with testosterone is

alcohol the more alcohol you have the

more estrogen you’re going to have the

less testosterone you’re going to have

especially when you drink beer but

all alcohol will create this effect all

right now the topic of sleep

sleep is vitally vitally important in

fact the research that i went through

which i’m going to put a link down below

demonstrates that the less sleep that

you have

the less testosterone you’re going to

have because the way that your body

controls and manages testosterone are

through

circadian waves

and this means there’s a crossover

between

your sleep especially the rem sleep okay

that’s the second half of sleep

and the generation of testosterone in

fact if you generate more testosterone

the more rem sleep you have

so if you’re only getting five hours of

sleep or less or even six hours or less

that could be the big reason why your

testosterone is low

so all the supplements all the zinc all

the things that you do including

testosterone replacement

are for

nothing if your sleep isn’t good so your

testosterone correlates with your sleep

in one study it shows that if you can

get eight hours or more you’re going to

have very good testosterone levels

also a lack of sleep increases cortisol

okay that’s a stress hormone cortisol

directly will decrease testosterone and

cortisol also increases insulin which

will lower

testosterone so

a lack of sleep or a crappy sleep can

just destroy testosterone from so many

different angles so here’s what i

recommend you do

number one

to help your sleep

more exercise

or better yet

physical work it can also directly

stimulate testosterone and improve your

sleep at the same time and exercise

improves insulin resistance and exercise

can help make you thinner less fat in

your body and exercise can help improve

your liver all right number two get off

the carbs carbs increase the insulin

carbs put you in a sympathetic dominant

mode okay which can decrease

testosterone because testosterone works

in a parasympathetic mode that doesn’t

work that well when you’re under stress

and so a low carb diet will help pull

you out of

this sympathetic dominance mode as well

as handle the insulin part of this

puzzle and also a low-carb diet will

greatly improve your liver and help

liver function and decrease the fat on

your liver as well number three improve

your sleep with improving the gut

microbiome i recently did a video on

drinking kefir

before bed or at the last meal of the

day okay a really good kefir gives you

good strains of both friendly bacteria

and friendly yeast

so fixing the gut biome is a very very

important action for sleep okay which

will then improve your testosterone and

you can even take a probiotic but the

gut is a very important factor in

sleeping better and then this as far as

sleep nutrients go

vitamin b1 from nutritional yeast that’s

vital potassium and magnesium are two

physiological uh relaxers that are in

vegetables salads

or you can get an electrolyte powder to

help you sleep you don’t want to take

the electrolyte power before you go to

bed but during the day can help calm you

down

and keep you in a relaxed mode and then

vitamin d before bed is a really good

action because vitamin d

greatly affects the circadian rhythms of

the body and of course i’m gonna also

recommend my own sleep aid before bed

i would take two

and then if you wake up in the middle of

the night okay take one

to help you get back to sleep to extend

your sleep for that eight hours

to maximize or optimize your sleep to

improve testosterone now i have some

additional information on sleep that’s a

must i put that video up right here

check it out

you