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00:00:00.160 hey what's up guys my name's Tyler and I
00:00:02.720 just want to give you guys a quick story
00:00:04.480 on how I increased my total testosterone
00:00:06.960 from 496
00:00:09.040 to 807
00:00:11.280 within 3 months so backtrack a little
00:00:13.920 bit um this was January of 2024 and I
00:00:18.800 started to notice that I just had less
00:00:20.800 energy and I wasn't feeling quite like I
00:00:23.439 did a few years prior and I didn't
00:00:25.840 really know much about the testosterone
00:00:27.359 thing at the time but I could just tell
00:00:29.599 something was off with my body i'd seen
00:00:31.599 a few videos on Instagram and I thought
00:00:33.680 "Oh maybe I should get my testosterone
00:00:35.840 checked i don't really know much about
00:00:37.520 this but I'll check it out." So it it
00:00:40.079 came back and uh I got my results it's
00:00:43.120 496 and I was really pissed off about it
00:00:46.000 because after doing some research I saw
00:00:48.160 that 496 was yeah it didn't suck but it
00:00:50.640 was like not great by any means and the
00:00:53.360 way that I am is if I'm not like in the
00:00:56.879 elite category I get really upset and I
00:00:59.600 get obsessive and I try to get in that
00:01:01.440 elite category so um I was pissed with
00:01:03.840 the 496 and I and I basically set out on
00:01:07.119 a mission to increase my testosterone
00:01:09.360 100% naturally so the first thing that I
00:01:11.360 changed was my nutrition so at the time
00:01:13.119 I was eating a lot of pasta a lot of
00:01:15.040 bread a lot of rice um I was having a
00:01:18.159 lot of chips i'm a big chip guy love
00:01:20.320 chips and so basically on the nightly I
00:01:23.200 was having smart food popcorn Cheetos
00:01:25.360 Doritos like just bags of them so lot of
00:01:28.400 junk food a lot of carbs a lot of
00:01:30.320 estrogenheavy carbs and once I did some
00:01:33.439 studying up on that I was understanding
00:01:35.119 that I needed to cut those foods out and
00:01:37.920 what I needed to start subbing in was a
00:01:40.000 lot of healthy fats so things like red
00:01:43.600 meat eggs um nuts extra virgin olive oil
00:01:48.079 things like that are literally the
00:01:50.159 building block for testosterone so
00:01:52.560 testosterone like actually can't like
00:01:55.119 scientifically can't be built without
00:01:57.759 cholesterol and saturated fat so I was
00:02:00.399 getting very minimal at that at the time
00:02:02.960 and once I started adding those back in
00:02:05.040 I started to notice I was feeling a
00:02:06.640 little bit better i could tell my test
00:02:08.239 was going back up so just real quick
00:02:10.479 wanted to go over what I eat um in the
00:02:12.640 morning I have six eggs two Brazil nuts
00:02:15.760 a banana and orange juice i have a mask
00:02:19.040 gainer shake post-workout um that's full
00:02:21.360 of carbs which is okay cuz after a
00:02:23.040 workout you want a ton of carbs um so
00:02:25.520 with that mass gainer shake I have
00:02:27.440 blueberries and then I put some extra
00:02:29.280 virgin olive oil in it for dinner I'm
00:02:31.360 having a pound of ground beef or uh 12
00:02:34.480 oz of steak and then I'm having Brussels
00:02:36.640 sprouts and broccoli like I'll rotate
00:02:38.959 those brussels sprouts one night
00:02:40.400 broccoli the other and then I'll also
00:02:42.319 rotate a banana or uh potatoes so that's
00:02:46.160 what I have for dinner and then before I
00:02:47.519 go to bed I'm having a protein shake and
00:02:49.920 maybe some peanut butter but I'm always
00:02:51.760 having cashews with it so I've literally
00:02:54.239 built this nutrition plan you're getting
00:02:56.560 your greens you're getting your healthy
00:02:58.080 fats you're getting some carbs you're
00:03:00.080 getting all kinds of things that you
00:03:01.680 need to have high testosterone like I
00:03:03.920 said the main thing that I started
00:03:05.280 adding in was those healthy fats that's
00:03:07.680 literally if you're taking one thing
00:03:09.280 from this video cut out the junk food
00:03:12.000 and start focusing on healthy fats and
00:03:14.239 whole foods all right second thing I
00:03:16.560 started doing was supplementing so I
00:03:19.360 looked into supplements wasn't really
00:03:21.200 taking any at the time but what I
00:03:22.640 started taking was a supplement that had
00:03:25.360 some zinc in it magnesium vitamin D
00:03:27.840 tongat ali just your basic uh natural
00:03:31.840 vitamins minerals and herbs that you
00:03:34.159 need to increase your testosterone so
00:03:36.879 outside of that uh natural test booster
00:03:40.080 I started taking a sleeping supplement
00:03:42.000 as well um and the reason I started
00:03:44.319 taking a sleeping supplement and
00:03:46.239 prioritizing sleep is because literally
00:03:48.000 you can be perfect in the gym you can be
00:03:49.920 perfect in the kitchen but if you're not
00:03:51.920 sleeping well it does not matter how
00:03:54.400 good or how perfect everything else is
00:03:56.560 your testosterone is still going to be
00:03:58.000 low that is where it's built that's
00:03:59.599 where it's created all those hormones
00:04:01.519 are being released sleep should be your
00:04:03.120 number one priority if you want high
00:04:05.200 testosterone so I'd highly re recommend
00:04:07.760 looking into a sleeping supplement so
00:04:09.599 just kind of backtracking first thing I
00:04:11.360 changed was my nutrition second thing I
00:04:13.360 changed was I started adding supplements
00:04:15.120 to focus on recovery and then the third
00:04:17.600 thing is I started cutting out all of
00:04:20.720 the personal care products that I was
00:04:22.720 using hair gel shaving cream uh shampoo
00:04:25.600 conditioner deodorant so the products
00:04:28.160 that I was using at the time um are high
00:04:30.560 in phalates and parabens and those can
00:04:32.639 just wreck havoc on a male's hormones so
00:04:35.120 I cut those out i switched to all
00:04:36.720 natural products and then another thing
00:04:38.880 I did was switch to 100% cotton
00:04:41.199 underwear and clothing so no more
00:04:43.680 polyester polyester it's not good for a
00:04:46.960 male can lower sperm count can literally
00:04:49.120 make your balls smaller so cut out that
00:04:51.840 polyester cut out the estrogen heavy uh
00:04:54.960 deodorant shampoo all that stuff switch
00:04:57.199 it and that's pretty much the main top
00:04:59.600 three things that I switched um I I I do
00:05:02.639 10,000 steps a day i wasn't doing that
00:05:04.479 at the time but now I do 10,000 steps a
00:05:06.560 day obviously that doesn't directly
00:05:08.639 increase your testosterone but it's
00:05:10.080 great for blood flow it's great for
00:05:11.759 circulation it's great for your heart
00:05:13.520 too so I'd recommend just getting 10,000
00:05:16.240 steps a day or at least 8,000 so um just
00:05:19.360 to backtrack again three things I did
00:05:22.320 fixed my nutrition I started
00:05:24.639 supplementing with the right supplements
00:05:26.320 and then I cut out or fixed the personal
00:05:28.800 care products that I'm using and I was
00:05:30.720 able to go from 496 at the end of
00:05:33.360 January 2024 to 807 at the start of May
00:05:38.960 2024 so that was my journey with
00:05:41.199 testosterone obviously I've been trying
00:05:42.960 to maintain it um since then and uh yeah
00:05:46.240 I hope you guys learned something from
00:05:47.919 this video if you're low TE you got this
00:05:51.039 and uh make sure to make these changes
00:05:52.800 hopefully you guys can take something
00:05:53.919 from this video cuz I know what it's
00:05:55.360 like to just not feel like you did when
00:05:56.960 you were 20 and you want to get it back
00:05:58.720 so if you enjoyed this video make sure
00:06:00.960 to hit like make sure to hit subscribe i
00:06:02.960 appreciate it and uh if you have any
00:06:04.400 questions leave them in the comments