Did you know that there are foods like zinc, vitamin C and vitamin B? Magnesium. Fruits, vegetables.
Some types of meat that can increase testosterone in your. Blood. Also, there are some.
Exercises and even postures in front of the mirror. Now I'm going to tell you a curiosity from Harvard. What can increase testosterone levels?
The symptoms are very specific. For example, do you feel tired or irritable for no reason? You feel lack of concentration or memory, you feel hot flashes, sudden heat.
Perspiration in it. Body and even your muscles become weak. This does not happen only to men.
It can occur at any age. Be an older adult, an adult. Young and even a teenager, whether you are a man or a woman.
Woman. In this talk we are going to Talk about everything you can do to. increase from.
Natural way your testosterone, but we will not leave out if it is necessary to take. Pills, injections. Or testosterone gels.
I am going to tell you why testosterone decreases in your body and even the main symptoms. The most serious and the most. Testosterone levels.
Short. Testosterone is a hormone, primarily a male hormone, but it is also present in women. Here are the normal values.
In case you ever see a blood laboratory, you will see that they can vary a lot from 300 to 1000 1100 grams per liter in men and from 20 to 70 in women. This has to do with the fact that with age we lose testosterone, but there are some habits or foods that make us lose much more testosterone than we should. Testosterone is responsible for giving us mainly male sexual characteristics.
I mean hair on. The face, hair in the armpits, the. Thick and the type of.
Hairy, thick voice. The muscular strength and even the development of the genitals, mainly. male.
However, when we get older. Testosterone is decreasing, but when it is at lower values than it should be for age, the symptoms begin and these symptoms are confused with other things. Did you know, for example, that the Testosterone can cause you to have sudden mood swings, be very irritable, suddenly be very depressed.
That you lack memory, have anemia. Even As the testosterone deficiency continues, the symptoms appear later and a. Little more serious, such as loss of body hair, weak bones, because testosterone also participates in bone mineral density, that is, the thickness, and in the strength of your bones.
You can have decreased sexual desire or even infertility, because it participates in the formation of the. sperm. Now, before you see why.
What testosterone decreases. Let me tell you a curiosity. Harvard scientists did a very curious study and showed the following.
To a group of People. They asked him during all the. Days, for two minutes, look in the mirror with your head up, chest out, arms at your side or in position.
Dominant. And other people asked for it. On the contrary, they feel head or low, sad or apathetic position.
And they measured his testosterone levels and you know what they saw, that the first ones with just that. Daily attitude, they had. Higher testosterone levels than those who took the opposite stance by just.
Two minutes. However, I know. He tried to replicate that study, that is, do it several times to see if it gave the same result and I don't know.
Got. Dr Wheeler thinks that food, exercise e. Even the.
positions. They have no side effects. Notorious.
And by. It's. Although we are not sure that.
This can help you. We believe that it will not hurt you and that as a curiosity it will be interesting. Now, right away I'm going to tell you about more foods, medicines and exercises that are proven to increase your testosterone.
But look how interesting this is. Now why does your testosterone drop? Well, when you turn 35, 40, it's normal for you to lose zero 5 to 1% of your testosterone per year.
So, the normal values of an older adult are different from those of a young adult and an adolescent. That's it. Normal.
Now. You can't control that. Instead, certain lifestyle habits.
Yes, you can control them and make a very marked difference. If you ever asked. For this and your doctor asked you to lose weight, to treat your thyroid hormone, to sleep.
Better, you will see how it makes all the sense. The solution is not always in. Give patches, injections.
Or testosterone gels. Some. Many times it is enough to change life habits.
See why your testosterone decreases. One. Aging two.
Overweight I know You have seen very well that fat present. In the abdomen. Destroy your testosterone, even transform that one.
Testosterone. In typical female hormones. While men have some degree of hormones.
Female, abdominal fat turns your testosterone into hormones mainly. female. That's why.
You will notice that the patients. Obese have. Prominent breasts and that is called gynecomastia.
Breast enlargement is typical, and this is because fat is concentrated. In. Typical female areas.
On the other hand, they lose hair and this has to do with the abdomen. Generate substances. They literally destroy and transform testosterone.
So the simple fact of. Lose weight you can. Naturally increase your testosterone values.
There are studies that show that obese people. The same age have less testosterone than people. not obese The same age.
I 'm going to tell you later that some foods that increase your testosterone also help you lose weight. Number three Sleep well. Most of the testosterone we produce is produced at night.
If you don't have one. Adequate sleep of about 678. Hours per day, depending.
Of your age and that it is appropriate. You get up all the time, at night, etc. , it is likely that it will be disturbed.
The testosterone level, on the other hand, will increase your cortisol, which will further decrease testosterone. Some sleeping tips. Well we'll probably do a class on this so we're going fast.
Avoid screens two hours before. Do not drink water two hours before. lie down Eat about two to three hours before going to bed.
The room has to be completely dark. Preferable between 21 and 24 degrees. You should go to bed only to sleep.
You shouldn't spend a lot of time in your room. Avoid the. Stimulating substances such as coffee, tea or even mate before going to bed.
And you will see how you will improve. It is especially if you are a person who gets up many times to urinate during the night. That may affect the quality.
of your dream That's why I recommend you. Do not have drinks two or three hours before. To go to bed Number four Lack of vitamin D Vitamin D is a very important hormone for the proper production of testosterone.
If you are one Person who is not exposed to the sun. bad news. Most of our vitamin D comes from sun exposure.
Now, if you expose yourself to the sun for a long time. You can damage and age your skin. That's why I recommend about 15 to 20 minutes.
Diaries. And at remote times at noon. Namely.
Nine, 10:05 in the morning or 18:00 in the afternoon, have your arms hit on the pectoral part, a. Little in the face and no. You are behind a window when you want to produce vitamin C.
Why? Because the window does not allow the passage of ultraviolet rays. Regarding the protectors.
Solar, they are very important. On a day that you are going to spend a lot of exposure to the sun, but they do not allow the vitamin to be generated correctly. D.
So it only takes about 10 to 15 minutes and then put on sunscreen number five. There are some drugs that They can lower your testosterone. Like chemotherapies, corticosteroids.
Some pain treatments, especially Opioids and even some drugs. Or toxic like alcohol. That's why my recommendation is never self.
Dedicate. Even if it's an ibuprofen. Ibuprofen, for example, damages your kidneys and makes heart failure worse.
And you probably didn't know. So, whenever you are going to take a medication , know its side effects, consult your. Medical.
Regarding alcohol, moderate or light amounts of alcohol. We don't know if it really hurts you. We know that high amounts compromise your testosterone levels.
The man should not take more than two fingers. From wine like this Not like this. That is, about 250 milliliters per day, ideally not every day.
And the woman should not exceed 137 milliliters. We did a whole video on alcohol, put alcohol, DrWeller and you can see more. I could spend all day naming things that affect your testosterone.
Insulin resistance, thyroid problems, B and H. Blows in the groin area or others. What I mean by all of this is when you go to the doctor and tell him.
Ask if you need to. Give meds for testosterone. And I tell you let's not try to lose weight or eat better.
It is because of all this, perhaps losing weight, controlling the thyroid and eating better is enough. Testosterone pills or injections are not always good . I'm going to tell you about its effects.
Secondary, but first let's see. The best foods to increase your testosterone. Zinc.
Zinc is one of the most important minerals and it really is. We need very little. Women need about eight milligrams of zinc and men about 11 milligrams.
Take a notebook. These are the best foods to get. Zinc, beef, chicken meat.
But the ones I know They carry the best amounts of zinc are those of. Sea, lobsters. Oysters, etc.
You can also get them at. Seeds, pumpkin quila seeds, sunflower seeds, even oats. The egg.
Not only does it contain zinc, but it contains protein, minerals, vitamins and even vitamin D, yogurt, the. Milk, legumes. And even the.
Oatmeal. It is very easy if you have a varied diet, as we will see before. Get adequate amounts.
Zinc, then. Eat all this that I told you and you will get sufficient amounts of zinc. In addition, many of these foods that I named you, in addition to having, have magnesium, another fundamental mineral not only for your testosterone, but for the correct one.
Body functioning. Remember, vitamin D, testosterone, and other hormones need healthy fats in order to be made. That's why he eats fish.
One or two or three times per. Week, even eat avocado. Eat nuts.
All of these will allow you to have healthy fats and increase levels so that we can properly manufacture testosterone. Vitamin C is essential. When you think of vitamin C, an easy way is to remember citrus, tangerine, orange.
Grapefruit, lemon. But also the. Guava, kiwi and strawberry.
There are a number of fruits and vegetables that have vitamin C, so really if you have a varied diet it is. hard for you miss. I am going to give two foods that I love.
They love onion, the. Onion, especially. Raw or undercooked onion in your salads not only.
Tea. It will provide antioxidants. Anti-inflammatory, but it could improve the production of testosterone hormone, ginger.
We have talked a lot about ginger. Look at our classes. Consume ginger a.
Diary has been associated in small studies. At better testosterone levels. So use it on your.
Mate, in your salads. Scratch it in your meals. It is important that you consume all kinds of food for me.
Here is the most important point. I could spend half an hour talking about ten hundred foods. The important thing is to have a healthy and varied diet.
What does this mean? Change the colors of your vegetables. Change the colors.
Of your fruits, consume little salt. Stay away from sugar, stay away from sodas and ultra. Processed.
If you do this, you will not lack it, otherwise you will lack magnesium, no. You will miss Vitamin C, you will not lack vitamin D yes. You exercise, you will not lack anything either.
All this. We even know that exercise. It increases testosterone levels and improves muscle function, improves diabetes, improves hypertension, improves mood and even sleep.
So there is no magic recipe. To increase your testosterone. What we must do is eat healthy, varied, sleep well, exercise.
That will not only help our testosterone and mood, but also the strength of our bones. Now the question is, doctor, do I need to take testosterone pills or injections? The answer is if your doctor told you to.
Yes. If not, no, look at the injections. Of the pills.
Testosterone When. They apply without. Need.
They can have side effects. Severe clotting, acne. Increase in blood cells.
Reds. Increased risk of acne, heart attack. This is not seen.
The last thing I said. You don't see patients who do have low testosterone and who are well treated. That's why you're going to need pills if you suspect them.
Symptoms that I told you about testosterone in the blood and your doctor sees that on several occasions you have low testosterone and that there is nothing he can do. Do, like lose weight, treat your thyroid or eat better. For it to increase In those cases , he will give you testosterone and it is indicated, but if you do it for yourself.
Account can be very serious, then never. Never self-medicate and when in doubt consult your doctor. I hope this talk has been useful and informative.
I send you a big hug from our Place of the world.
