• How testosterone is made:
    • Sub-types of testosterone:
      • Free: purest form with no protein attached, has the most benefits though only makes up 2-3% of our total testosterone
      • SHBG-bound: help regulating the amount of free testosterone, biologically inactive (our bodies can’t use this type of testosterone to help build muscles or boost our mood), makes up 40-50% of our total testosterone
      • Albumin-bound: stabilize extra-cellular fluid volumes, also biologically inactive though can be easily broken in order to create free testosterone when needed
    • A small percentage of testosterone is made in the adrenal glands on top of our kidneys, but 95% of it is made in our testicles.
  • Testosterone deficiency downsides:
    • Men suffering from depression typically have low T level.
    • As the T level decreases, the body’s ability to regulate insulin decreases, causes fat to accumulate, put one at higher risk for type 2 diabetes.
    • Low libido and erectile dysfunction are two of the first signs of low testosterone.
    • Low testosterone levels to an increased risk of Alzheimer’s disease as well as the cognitive ability issues (memory loss, trouble concentrating, fogginess).
  • The keys to increasing testosterone level naturally are eating better, exercising smarter, and getting more sleep.
    • Eat more high-fat foods.
      • Higher fat and cholesterol consumption results in increased levels of total T.
      • High protein and low carb could cause the T level to decrease.
      • Broccoli, cauliflower, and cabbage remove estrogens that lower our T.
      • Author’s diet (40% carb, 30% protein, 30% fats):
        • Breakfast: three slices of bacon and three whole eggs
        • Lunch: salad mix: meat (the fattier the better), Brazil nuts/walnuts, avocados/olives, spinach, broccoli
        • Dinner: whatever though try to get as much as carb from veggie and fruit
    • If you want to take supplements, consider vitamin D3 and omega3 fish oil, though they only help a bit.
    • Exercise regularly.
      • Strength training: Starting Strength, 5/3/1 program.
      • HIIT training.
      • Don’t overtrain (3-4 times a week is good), move more instead.
    • Get better sleep.
      • If you don’t have “morning wood” on a consistent basis, you might have low T.
      • If you’re not getting enough quality sleep, your body can’t produce testosterone as efficiently or effectively.
      • Try to get 8 to 9 hours of sleep consistently.
    • Manage stress.
      • Go for long walk.
      • Practice deep breathing exercise.
    • Avoid xenoestrogens chemicals by using organic products.
    • Have more sex.
    • Take cold bath.

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