All language subtitles for 4. Nourish deeply

In this section

We will see how to optimize our male hormones using our diet and nutrition

And we will start by looking at a somewhat

Complex schematic

But this schematic does a very good job summarizing how different nutrients

Have an impact on our male hormone production

And

What we will do in this section is break down

The schematic and look at the details and make it simpler for us to understand

And I want to start with the disclaimer

I don't want this discussion to be about

I know that diet is a contentious and passionating subject for many

We have the keto Community the Vallejo Community the vegan vegetarian

Italian carnivore

My opinion is that

Diet requires a lot of context

And we need to respect other people's choices

I'm not here to tell you what is the right thing to do

I'm here to tell you

From a scientific perspective

How your diet is going to impact your male

I also believe that a healthy body can be metabolically Flex

Meaning that it can

Be quite optimal

On

Types of diets

I also believe that there are many dimensions

Beyond Tire dog

So beyond vegan versus carnivore Etc such as

Is your food organic

Is it high quality

Is it toxin free

Is it nutrient dense

Is it seasonal

And I also believe that there are many dimensions

Beyond food

In the health optimization community

We tend to focus a lot

On the diet

Section

But there's also your light environment in circadian rhythm as we saw before

You redox and mitochondrial health

You're magnetic environment

Your toxins your thoughts and some

Now once we

Shared the disclaimer let's dive into the actual content

Here are some of the key nutrients

For healthy men

There is obviously cholesterol because it's a precursor for all six hormones

There are healthy

Because they are associated with an increased

Testosterone production

Vitamin D is important because it modulates the production of testoster

And when we are deficient in vitamin D

We have Lotus

Zinc is another important component because it modulates the transformation of cholesterol into testosterone

Testosterone into GH

The more powerful male

Magnesium is also important because it regulates more than 100 enzym

In the body

Adding increases our free test

Bor

Also decreases our sex hormone binding globulin and increases our free testost

And finally flavonoids which are components we find in plants

Are known to be automatized inhib

Meaning that the lower

Transformation of testosterone into estrog

Let's dive into the details of these component

So cholesterol as we've seen before is the precursor for

All of our stay with hormones of which

Six horm

And so having healthy cholesterol levels

Are required to make enough male

At the same time when we lower our cholesterol too much or when we use drugs that lower

You actually can negatively impact our testost

No macronutrients are also important partial dress

Is important for testosterone production because multiple studies identify a strong correlation between

How much fat you eat

And your free testosterone levels

In a study for example that compared stren

Training programs

With Western diet or with a keto diet which is high in fat

They found that only the keto

Had an increase

In

And so you want to at least have

More than 25% of your calories coming from healthy

And you want to avoid

Low

Diet

Now on the protein side

Dietary protein has limited influence on your testosterone levels it is

Important for building muscles it is important for being healthy

For feeling satiated

But it doesn't have

That much or that high of an impact on testoster

Especially if you're already in the Target amount of 1.5 to 2.2 G per kilogram

I also want to know that

You don't need to eat a lot more than this because eating too much

14 can actually

Accelerate

How quickly you age so you don't want to overdo it

Now many of you ask what do we mean by healthy fats

Well healthy fats include olive oil

Which is a monounsaturated fat

Butter and ghee

Fatty fish and seafood because they are full of

Omega-3 which is very important and

Fights inflammation

Coconut oil is another

Stable

And very good oil to cook

Animal fat like Tyler is also very good

Now unhealthy fats include

All the seed oil such as sunflower oil canola oil other seed oils because these are highly informatory

The contain too much omega-6

Which we consume too much of in our modern

And lifestyle

And they can quickly break and create free radicals so they're actually quite bad

For our body the increase inflammation

Etc

Another crucial nutrients for our male hormones

Is vitamin D

And we know that because we find

Vitamin D receptors

In the lady cells in our testicles and remember these are the cells

That make testost

So this means that vitamin D participates in the production

Office to

We also know that men with vitamin D deficiency have significantly lower testosterone levels

And vitamin D level

Are associated with testosterone levels

Six hormone biting globulin levels as well as the free Androgen index which measure how much of your

Something is actually free and

Now in a double blind randomized Placebo study which is

Kind of the gold standard for establishing

The effect of of

And material or component

Vitamin D supplementation

33

International units per day for 12 months

Significantly increase

Total and free testosterone

So vitamin D is great but not

All vitamin D is created equal

Vitamin D from sunlight so when we expose our skin to UVB which is most present around noon

Is superior

And that's because it is more bioavailable

This means that it doesn't require LDL for transportation so it is

It reaches

Our tissues more easily

It is auto regulated

And this means that you don't need to worry of getting too much vitamin D because the skin stops making vitamin D

When we reach the optimal level

It also has longer-term storage meaning that when you

Get sunlight on your skin your vitamin D

For the Vitamin D that you make

Will be stored for

Now the next best is Vitamin D from food

And then the less ideal ones are vitamin D3 supplementation because you need to track your vitamin

Levels and that's because vitamin D in high am

Is actually to

And when we

Eat vitamin D

Got doesn't have any way to

Stop absorbing it or to have a negative feedback loop

We we just absorb whatever we

We supplement

Which is

Very different from the skin

It is also not as bioavailable

An active as Vitamin D from the skin it actually will compete with other

Fat soluble

Vitamins like vitamin A and vitamin K

And it

It will just be less by available

And obviously the least ideal is vitamin D2 because this is not

Vitamin that is

Known or

Usually present for

Mam

And so

My advice to you is to prioritize getting enough

UVB exposure during spring summer and

This is getting sunlight on as much skin as possible

And you can use the D Minor app

Which helps track how much vitamin D you're making

It also helps

Identify how much

Sun exposure you need

And how much sun exposure is safe

Based on your skin

Based on your location the time of the day and where you live

The next best thing is to eat

Food high in vitamin D so these are foods like

Like wild salmon

Tuna

Mushroom

And then finally if you can't do the

Above and you still have

Low vitamin D then you can get vitamin D supplement

And make sure

To get a manageable dose to avoid intoxication for example

A thousand international units per day

Up to 3,000 International unit per day is

Is

Avoid

The large shots that some people get where they just get

60,000 international units in one go because that is not

Something that that we experience in nature so it

It

Throw

Your body

And please if you supplement

Try to track your vitamin D levels regularly to avoid into

Application

Another important component is

Zinc is actually crucial for testosterone production

Because it is required

To make

Luteinizing hormone and secreted

He's also required for the transformation of cholesterol testosterone

And for the transformation of testosterone into DH

Sweet participates in many aspects of our male horm

Now zinc level

Are associated with testosterone when you have a deficiency in zinc you will have

Let's testosterone in your blood

And when we supplement

Zinc deficient man

This actually increases their testosterone

But this only works if you are deficient if you have sufficient zinc already from your food

Or if you're

Supplementing

You don't need to supplement further

This will not increase your testosterone further

It could actually be dangerous because it can create

Mineral imbalances specifically on the copper side of

Now a quick note on the most bioavailable zinc source is animal

Vegetarian diets do not offer enough

Buy available zinc even if you

And you see that

For example spinach has high amounts of zinc or or this or that has high amount of zinc

Actually the amount that your body can absorb and use would be much lower

So this is a word of caution for vegetarian

Now the daily recommended intake for zinc is between 14 and 40 mg per day

And it will depend on which form you're getting is it bioavailable is it

Not as bioavailable

And the best dietary dietary sources include oysters

Organ

Big

Avoc

Seafood and Al

Magnesium also helps improve your testosterone and much more it is a key micronutrient

That participates in more than 100 en

And is important for cellular energy production muscle growth or mitochondria reproduction

Magnesium is also strongly associated with testost

Because low magnesium

Is associated with

People having lots of sound levels

And metabolic syndrome which can actually

Make your Lotus on someone worse

And when you supplement with magnesium

It actually increases your testosterone levels

Now the mechanisms by which magnesium

Impacts our testosterone

I thought to be

Decreasing inflammation and oxidative stress

Avoiding metabolic syndrome which has a negative effect on testosterone

And increasing our free test

And we can see here that

The the impact on inflammation is thought to be

One of the main

Have ways magnesium participates into male hormones

It it's ability to lower

Six hormone biting globulin meaning it increases free testosterone is also

One of the main ways it participates

In male horm

Optimization

The daily intake

Is around

400 mg per

For men

And some of my favorite dietary sources

Incl

Tuna and fatty fish yogurt

Elements dark chocolate

And ban

NOW Boron is also an interesting

Micronut

Because it can impact our free testost

There are many studies that show that Boron supplementation

Able to increase our testosterone especially our free testost

There are also other studies

With

Exciting

Because for example when you look at

Athletes using boron

To supplement

It didn't have

That big of an imp

Under the social

The mechanisms by which Boron could be working in our body is that

The process of testosterone synthesis and it lowers our

Someone biting clob

Does increasing

Free testost

And so as you can see here

It it decreases the shvg and it participates into the testosterone

Now dietary sources of Bor

Include fruits like resins

Apricots

Tub

Almond Brazil nuts avocado milk potatoes

And white

I just gave you a lot of details about

Nutrients in their impact on our male hormones that you might ask

How do I make this very concrete and practical when I go shopping for food which food should I get

So this is what this page is about

My favorite food

To boost my hormones include

Egg y

Because they have cholesterol

And they also have a lot of other

Oysters these are great because

You're one of the

The best sources of bioavailable zinc

They also have a lot of other nut

Animal organs and me

Organ especially

So many micronutrients and

Traditional diets that we have lost

In our modern society

Fatty fish is really good because it contains vitamin D

Only got three which

Fights inflammation which lowers your testosterone

And magn

Olive oil and animal

That's because they are rich in cholesterol saturated ammonium saturated

Almonds and Brazil

They have high selenium Bor

Magnesium

Yogurt for magnesium

Onions parsley garlic Cypress because these are rich in flavono

Limit

Which

The enzyme that that transforms your testosterone into EST

And minerals that come from Quinton essent

Those witches

It's actually Gypsy water

In a fuel that you can

You can drink everyday

Swimming in the ocean is also great

To get enough mineral

In your

Now you also want to avoid

These to keep healthy disaster on

So

When you have too much fiber in your diet this can actually increase your

Six hormone binding GL

When you have a vegan diet this actually make it quite hard for you to have healthy levels of testosterone because

You will have low bioavailable nutrients such as zinc

And high amounts of fiber which increase

Is your shbg

Calorie restriction is quite bad for your

Because it decreases the luteinizing hormone

And it lowers your testosterone while increasing

Six hormone binding globulin so

Be very careful with

Especially drastic

Caloric restriction

And this is different from fasting by the way you can still fast and Fast is actually quite good for your testosterone as we will

See in one of the next sections

Grains and refined sugar

These are very bad because they increase your

Your blood sugar very quickly and this can lead to insulin resistance

Inflammation

Both of which negatively impact your testost

Seed oil

Sunflower

Soybean oil

Canola oil

All of these increase inflammation and atheroscleros

And inflammation is bad for testost

Soy contains a lot of fito estrogen which Mim

The action of estrogen in the body

There's a lot of controversy around soy whether it has an impact whether it doesn't have an impact on their hormones

The research is controversial

And as always

It's best to take precautions when there is the potential of negative

Effects and the problem with sorry Beyond phytoestrogen is that

Most of it is sprayed with

Belief without which is an extremely bad toxin

And most of it is GMO which is also bad from a deuterium perspect

Having low cholesterol and low fat diet is actually also something you want to avoid as we saw in the beginning because it will

Drive your body from testosterone precursors like chole

We've gone through a lot in this section

Let me give you

The guidelines from a nutritional perspective

Is to eat enough healthy fat and cholester

Because this makes testosterone

To consume enough zinc magnesium and Boron because this participate in making

Testosterone in our body

And can also improve our free testosterone

Get enough vitamin d i d d from the Sun

Vitamin D also modul

The production of

Limit refined sugars and Grains because they need to inflammation and Insulin resist

Avoid soy because it has very high amount

Hospital surgeon which are estrogen Mim

Avoid seed oils because they are inflammatory

Avoid

Eating too much fiber you can eat some Fiber with too much fiber can you increase your

Sex hormone binding loading too much which means you will have less free testost

And avoid caloric restriction because it will lower your

Euthanizing hormone and your testosterone

And this is different from fasting

Kennewick restriction means you will be eating for example

40% less

Calories than what you usually need

Everyday

Now Top Foods to shop for

To improve your male hormones in

Oysters

Rich and zinc rich and many other nutrients

Egg Yol

Machetes animal organs

Olive oil and animal

Almond and Brazil

Parsley Cypress

Garlic