Increase Testosterone Naturally Without Supplements

[0:00]Eat these foods if you want high testosterone. Now, let me just define high testosterone before anyone gets any misconceptions on what high testosterone is.

[0:11]High testosterone is peak testosterone or the best testosterone you can achieve for yourself, naturally. Nobody else. Don't look at anybody else's testosterone results.

[0:26]Don't look at my testosterone results, don't look at don't go online to Google testosterone results, don't listen to NHS and see what they class as normal or high or mid testosterone, or low testosterone. This is for you.

[0:39]As your own person, how to achieve the best results naturally. And I'm going to tell you this right now. There is no supplementation out there that is going to increase your testosterone.

[0:52]Zero supplementation out there. And all these bullshit studies that have been done on shilogy, I've dismantled that. If you watch my other video, you'll know exactly how garbage that study is.

[1:03]20% improved, um, sorry, improved in in one out of 30 people, one person had a 20% increase, but the blood result could be wrong by 30%. So it was absolute garbage. So you give some context on that.

[1:17]If you have a test on 10 testosterone, he's increased to 12, which is bullshit. I could do that walking down the stairs increase my testosterone by two. Okay.

[1:26]So there is no supplement out there. I don't give a shit what Google website you go to, read the actual research papers and have a look yourself, and you will find that they were done by particular studies, selling a particular product.

[1:39]They found one thing that helped them sell that product, and that's it. So in this video, you're not going to get any products off me because none of them fucking work. Plain and simple.

[1:50]So how do you increase your testosterone naturally, you may ask? Well, here is it. Okay.

[1:56]Diet and movement, not cardio. So let's knock that on the head straight away.

[2:04]When it comes to cardio for improved testosterone, you do not want to be doing long form of cardio or a jogging type of cardio. Sorry, you can do long form cardio, you can do walking for an hour if you want every day.

[2:15]You can do a stair master if you wanted, but very low impact. When I mean low impact, let me explain what I mean by low impact cardio.

[2:23]Cardio to the point where you could do it every single day for the rest of your life, meaning you got the workout from the cardio, but you didn't get the fatigue from the cardio.

[2:36]So, let's break it down to this. You go on a stair master or the incline walk, which is what I do. You go on incline walk, and you pushed it a little bit too hard, your legs are a bit achy the next day, but you go again because you know you used to do it daily.

[2:48]You go again the next day, legs start to fatigue a bit more, you go to her third day and all of a sudden you hit a wall, you think this was really, really hard. I think I need a break. Okay?

[2:59]You take a break, one break turns into two days, three days, four days, you've completely fallen off the wagon, and it's too much fatigue for your legs to take.

[3:09]When you go and do cardio at a slow pace, you get a good sweat on, it's a prolonged cardio session, it's not too high impact, and you wake up in the morning feeling like you didn't do jack shit the day before, but you got maximum benefit from it.

[3:26]Why? Because your body recovered optimally. So the low fat burn, sorry, the the fat burn you got from the low impact cardio will help growth hormone release, lower insulin, and help your testosterone to go higher.

[3:41]You could, if you're very, very smart and you need to hire a coach for this, do not attempt this on your own. Incorporate some sort of high intensity, like sprinting in your workouts, maybe once a week, no more than that, I wouldn't advise any more than that.

[3:55]And you could maybe get away with doing that as well, but not to the point of fatigue, because if you hit fatigue while doing cardio, your testosterone is going to dip.

[4:03]Why? Growth hormone goes down, insulin raises, and we are in a horrible environment for testosterone to at least hit its peak or be its best self. So that is cardio.

[4:15]That is it. That is it for cardio when it comes to testosterone. Do cardio, not to the point of fatigue, to the point of performance, and you could be able to perform every single day.

[4:25]I'm not into this whole bullshit of like make sure you can walk and talk and all this. I don't give a shit about none of that.

[4:31]The point is fatigue, measure it. Everybody's different. We are all different to that point. Do it like that. You will get the peak testosterone.

[4:40]Now, when it comes to training. Okay, training is a very similar protocol. You can damage your muscle fibers, but not to the point where week in, week out, you are hitting fatigue and your body is really running backwards.

[4:55]You need to chase performance before you chase fatigue. The weights you need to lift need to be heavy and um uh high impact.

[5:05]High intensity, sorry, and you don't want to be doing crazy amount of reps. This is not a marathon. You want to condense those reps into more sets.

[5:14]So for example, rather than doing three sets of 10, just for example on a bench press, or a deadlifts, let's say. It's better, let's say, it's let's sorry, let's let's say for easy maths, easy maths, let's say you were doing four sets of 10.

[5:26]I would rather do 10 sets of four, because you're going to be more intense and intent with four repetitions when you unlock rack that ball, whether it's deadlift, squat, bench, whatever, it's only four reps. Bam, bam, bam, right, rest.

[5:41]You could have probably done seven or eight reps, but you've still got nine more sets to go. Now, this isn't a workout you should imply every single week, but I'm giving you the idea. Lower the rep range when it comes to building testosterone.

[5:53]Remember the main point of all this is to increase your testosterone. Now, when it comes to weight lifting, you don't want to be to the point where you're ready to go again the day after, because that means you didn't do jack shit.

[6:05]But definitely week in, week out, you should feel good enough to progressively get stronger or add repetitions every single week.

[6:14]And that does not cause burnout. And of course, back off, so play in cycles.

[6:21]For example, you have done heavy chest this particular week, and that that that week's legs can be a little bit more of a moderate session.

[6:30]The week after, your legs can be a high intensity session, and the chest you can come back off on. So you need to know how to gauge that program.

[6:36]I I wouldn't do is, let's say, week one, all out maximum on chest, back, legs, and shoulders, and then week two, oh, I'm going to go and do like half ass that shit. No.

[6:46]You should have not half ass, but you should have sessions within the week, broken up. So if I'm going to go extremely heavy on back one week, I will go more moderate to heavy on legs that week and flip the script the week after.

[7:00]Go heavy on legs and moderately heavy or lower repetitions, or sorry, more repetitions on back that week, and I'd flip flop chest and shoulders back back to forward as well.

[7:09]And that way, you stay good, you stay supple, your joints are healthy, and the main point of this video is increased testosterone.

[7:19]That is how your testosterone is going to hit peak. Now, we move over to diet. How do we improve testosterone with diet?

[7:25]Now, this is probably the most important category out of the lot. Well, there's one more coming after that, but I'll explain that in a minute. How do we increase testosterone when it comes to diet?

[7:35]Now, the number one thing, if there was only one food group or macro nutrient that you were going to eat to increase testosterone, that is, believe it or not, fat. That is it.

[7:47]If you have a fatty diet, regardless of fat right now, I'm not talking like, of course, we're not talking about fried oil shit, but you can have animal fats, and that is going to increase your testosterone.

[8:00]So you need to be making sure when you're having your steak, you're having the fat with the steak. When you're having your chicken, you're having the leg, you're having the skin with the chicken.

[8:09]If you're having your lamb, your fatty pieces of lamb. If you're having mince, don't be getting a 5% lean shit. Get the 20%. You need fats, you need saturated fats, you need olive oil.

[8:23]You need fish oil, you need sea bass with the skin, you need salmon with the skin. You need to be having a source of good oils with those meals.

[8:33]If you want to put have a salad, get some balsamic vinegar and put some olive oil on top of that, that is going to make your testosterone go through the roof.

[8:41]Now, remember, when I say go through the roof, take that with a pinch of salt, because it's only where your natural potential of testosterone can lead.

[8:51]And this is a very good place to start for anybody when it comes to wanting to start TRT anyway, because it's a very good indicator, because sometimes people come to me, and they're like, I want to start testosterone.

[8:58]I'm like, but have we achieved what we can naturally first? Well, I'm about 30, 40% body fat. Well, no, we haven't.

[9:05]So let's focus on that first, let's bring the fat all the way down, let's get a little bit of good habits, let's start training good, let's start eating better, let's start doing a cardio regimen every single day, let's build that into a habit.

[9:17]Now, we know we've got low testosterone, because we've covered all bases. We've done every single thing we can naturally, and only then would I say, yeah, you know what, you want to do testosterone? It'd be great if you did testosterone now because you've done everything else, and we know your testosterone is actually very, very low.

[9:32]So that's how I would kind of go about it. Now, the fourth one, of course, is rest and recovery, sleep. When we sleep, our body goes through all the world of processes.

[9:42]So many processes that science doesn't even know jack shit on what our body does at nighttime.

[9:47]They haven't been able to decipher dreams, let alone know how our body and reproductive organs work.

[9:55]To increase testosterone. The truth is, they haven't got a clue. They haven't got a clue, but we know it happens. We know it happens.

[10:00]So give yourself a good dark environment to sleep in. Make sure you get to sleep on time every day, and you wake up every day in the morning on time. Like let your natural um, is it circadian rhythm, go in sync with everything.

[10:13]And that way when you eat, when you train, your testosterone, your insulin, everything will be balanced at all times. And that is the main focus here.

[10:23]The main focus, increasing testosterone, is balancing growth hormone with insulin. Insulin is the number one thing that science is now coming to find out.

[10:31]I've been talking about it many years ago. Many years have been talking about this shit, have fats, eat fats.

[10:38]One of the main things people are like, well, there's so many calories in fats. Why are you why are you going to eat more calories? Because you're blunting the spike of insulin.

[10:46]It doesn't matter about anything else. Calories don't mean shit. What matters is are we keeping insulin at bay? And how do you keep insulin at bay? Training, cardio, and fats.

[10:56]Those are the three things that can keep insulin at bay. If we can control that factor first and understand what it does, then we can focus on all the other shit.

[11:04]And if we do all the other shit and focus on that, the natural testosterone for any male out there, and who shit, who what, how old you are, what you do for living or whatever it is, it will be its absolute peak.

[11:17]You might not like that peak. My peak was eight. I hated that peak. I don't like that peak. I don't want to that's not peak in my eyes.

[11:26]It was peak for me, and it might be peak for you. Yours might be less, yours might be more.

[11:32]But that is how you increase testosterone naturally. There is no other way, there is no magical pill out there. Nothing is proven. This is the only way reduce your body fat.

[11:41]But not just reduce your body fat, because if you reduce your body fat, your testosterone will dip as well, so will your growth hormone and your insulin sensitivity.

[11:48]But you need to focus on all these factors that I've mentioned. And once you've got these factors down to a T for six months, only then I would say, you could probably seriously decide whether TRT is something that you want to do.

[12:00]I mean, of course, I would advise any anyone out there who is in half decent enough shape, jump on some TRT. Now, that is for building your body purposes.

[12:09]If you are mentally just not all there and you are a little bit on the fatter side, you are your 35, 40%, 50% body fat, and you just feel like in a bit of a slump, your mentally just not functioning right, then TRT is going to help with your mental function as well.

[12:23]But that's a complete another video. Hopefully you like this video. If you want coaching advice, hit me up guys. Link is in the description. Comment and please subscribe.