📺 Watch the full episode here - kzfaq.info/get/bejne/frufg6Rn1LaalKM.htmlfeature=shared

1. Get enough sleep ( >6 hours) 2, Do resistant training 3. Mediterranean diet (Vegetables, fruit, low amount of processed food, avoid sugar) 4. Avoid chemicals (e.g. plastic water bottles)

A big percentage of men today have suboptimal levels of testosterone - a lot less than their fathers or grandfathers had just 30-50 years ago. There are various reasons for this. One factor that is oftentimes neglected is endocrine disruptors in our environment (i.e., xenoestrogens, BPA, phthalates, triclosan, etc.), phytoestrogens in food (i.e., soy, which is in almost all processed foods), and hypothyroidism (subclinical or autoimmune Hashimoto's disease). To increase testosterone levels naturally and reduce chronic inflammation: • Get enough daily sunlight. • Supplement with vitamin D3 (especially during the winter or if you live in a northern climate). • Supplement with zinc picolinate (20 - 40 mg per day). • Supplement with magnesium glycinate or citrate. • Weight train regularly (3 - 5 times per week for 45 - 90 minutes). • Prioritize neuromuscular recovery, don't over-train. • Get adequate (quality) sleep. • Consume more healthy fats (monounsaturated and saturated fats from sources like grass-fed red meat, pasture-raised eggs, fatty fish, organic full-fat dairy, coconut fat, avocados, cocoa butter, certain nuts and seeds, etc.). • Increase your cholesterol intake through properly-sourced whole foods. Cholesterol is the building block of all steroid hormones, including testosterone. • Control stress. Do what you have to do to keep it under control (things like meditation, yoga, nature walks, relaxing music, massage/reflexology sessions, adaptogenic herbs, etc.). • Chronically elevated cortisol levels disrupt the HPT (hypothalamus-pituitary-thyroid) axis and deplete your body of the very resources it needs to produce androgens, including testosterone. • Eat enough quality calories (not all calories are the same), and avoid large caloric deficits. • Eat adequate amounts of each macronutrient (protein, carbs, fats). All of them are important in their own way and serve specific functions. Beneficial supplements: • Ashwagandha • Maca • Taurine • L-Carnitine (increases androgen receptor density) • Creatine • Tongkat ali • Fadogia agrestis • Black ginger • Pine pollen (contains natural androgens) • Boron (increases free testosterone) • DIM (natural anti-estrogen) "The Testosterone Advantage" by Timotheus Ray is a nice read on male health and hormone optimization.

A book that changed my life in ways that I never could imagine is "Secret Testosterone Nexus of Evolution".Drop whatever you're doing right now and go find that book. Trust me after I implemented things from the book my testosterone levels went beast mode

🎯 Key Takeaways for quick navigation: 00:00 *💤 Importance of Sleep for Testosterone* - Inadequate sleep (less than 5-6 hours) can lead to a 10-15% reduction in testosterone levels. - Testosterone levels follow a circadian rhythm, peaking in the morning and decreasing throughout the day, replenished during sleep. - Poor sleep quality or quantity significantly impacts testosterone levels. 00:52 *💪 Exercise and Testosterone* - Resistance exercise, particularly targeting large muscle groups, like lower extremities, boosts testosterone significantly. - Long-duration endurance training, such as marathon running or long swimming, may increase cortisol levels, leading to reduced testosterone. - High-intensity interval training (HIIT) is beneficial for testosterone without inducing excess cortisol. 02:16 *🥗 Diet and Testosterone* - Mediterranean diet, rich in vegetables, fruits, healthy fats, and low processed foods, is associated with higher testosterone levels. - Testosterone production relies on cholesterol pathways, necessitating adequate healthy fats intake. - Avoidance of processed foods and excessive sugar intake is essential for maintaining optimal testosterone levels. 03:11 *📉 Declining Testosterone Levels and Sperm Quality* - Over the past 50 years, there has been a notable decline in testosterone levels and sperm quality. - Sedentary lifestyles, metabolic conditions like diabetes, and exposure to endocrine-disrupting chemicals contribute to this decline. - Measures to reduce exposure to these chemicals, such as avoiding plastic usage, may help mitigate this decline. 05:05 *🌎 Environmental Factors and Sperm Count* - Environmental pollutants, like phthalates, may impact sperm count and testosterone levels. - Studies on animals and biomarker assessments in humans suggest a correlation between chemical exposure and reproductive health. - Governmental regulations on chemical usage and individual efforts to minimize exposure are crucial to address this issue. 08:19 *🧑‍⚕️ Fertility and Male Health* - Both male and female factors contribute to fertility, with societal changes affecting both. - Delayed parenthood due to career priorities impacts fertility rates, alongside potential issues with male sperm counts. - Regular medical evaluations and lifestyle modifications can help mitigate fertility concerns. 09:47 *💦 Semen Volume and Ejaculation* - Semen volume is influenced by ejaculation frequency, hydration levels, and pelvic floor muscle strength. - Kegel exercises can enhance pelvic floor muscle strength, potentially improving semen volume. - Caution is advised to perform Kegel exercises correctly to avoid adverse effects like pain or dysfunction. Made with ChatGPT

The Dr speaks this important knowledge so confidently. More power to her in helping people understand the needs for lifestyle change.

DR Rena Is such an amazing Doc.

Wow! Really good information!

"Count Down" by Shanna Swan discusses EDCs, phthalates and other chemicals found in plastics, along with the impact these chemicals have on our health. Brilliant work.

Love Dr. Rena’s explanations on naturally maintaining healthy testosterone levels! I’ve been taking Tongkat Ali for a year now combined with a lot of strength training and I’ve not felt this good in a long time. Took the plunge because I was looking for something to boost erectile function and libido, which took a big hit during the stress of the pandemic. Worked like a bloody charm after just a month. Got my morning wood back and more. Interestingly, my performance and mood / motivation to get to the gym also increased significantly, which I was super thankful for. Really helped me get out of that funk in 2021.

Thank you very much.

I didn't watch the video but i think it's 1. Sleep 2. Nutrition 3. Exercise 4. Sunlight 5. Social

My problem is my body immediately wakes up after 5/6 hours, no matter what i do. Ive never been able to stay asleep for longer then 7hrs.

I raised my T from 334 to 960 in 3 months. I found this book and it cuts right through all the bs about testosterone. Complete guide to Testosterone by James Francis

the running reducing testosterone makes sense. Reason being the body is designed to adapt to its needs. Long distance runners need to be light, hence why their muscle mass is reduced. sprinters need power and burst that requires muscle, weight lifters need muscle so your body adapts to its needs. So it makes sense that long distance runners or people who do long cardio have their testosterone drop which reduces muscle mass.

Any tips for PSSD sufferers?

liked bc of Dr Malik

I've heard this 50% less than 50+ years ago. But I don't think this is a long enough. 50+ years ago we were doing a lot more manual labor which basically is resistance exercise she was talking about. But pre industrial revolution were levels more normal and inline with today. E.g. is now potentially normal and 50 years ago was the exception?

I think the thing should be living in a day dreaming positive life - Right

So if we buy bottled water how can we possibly avoid this?

Dr Rena Malik for President tho

Should get Shanna Swan on DOAC to talk about plastics and reducing sperm quality

“Testosterone is highest in the morning” So that’s why men wake up with morning glory 😂😂

What fats exactly are good?

Stay away from Goggins 😂 @ 1:15

Your hormones adapt to you . The harder you work on your body the more test you will get

Next tell us the supernatural ways :D

The sleep thing makes sense, and is pretty much universally understood as an important heath factor … until you hear Arnie or the rock talking about only sleeping for 5 hrs, then it blows it all out the water

Varicocele impacts testosterone ?

Don't we know that we have been poisoned over the decades with the system we live in.

what about Clomid?

I was in 500 total T i change my hole life cut alcohol sleep eraly eat better and my T go down to 450 and in 23 years old

Working 12 hour shifts I only get around 5 hours of sleep a day on average....TRT is too expensive .

I don't think I've ever had less than 5 or 6 hours of sleep.

I wish a study was done on the Muslim community

Damm is this must be the reason I feel like I have ED at 18 going on 19 feel like I lost girth and size I don’t know wats going on I’m in shape and healthy smh

Is her eyesight ok? Did she take the safe and effective juice?

I have a real question and I’m thinking about seeing my doctor about this problem. At least I think it’s a problem. If someone could give advice that would be so cool. When I ejaculate, i feel a stinging pain sometimes and i don’t know why. Especially when im on my back and ejaculating. It literally like hurts and feels uncomfortable and im hoping my penis isn’t ruptured

In addition to a Balanced diet, I noticed a significant difference in my testosterone/libido from making a few small changes: Replace Polyester with 100% cotton or linen - that means your underwear, gym wear, bedding, etc. Replace mouthwash with baking soda rinse Don’t brush your tongue with toothpaste, use a tongue scraper. I wouldn’t recommend this if it didn’t work for me.

Good healthy fatty meat raises cholesterol which increases hormones. Low fat, high carb diet is not beneficial for raising testosterone.

Not without her good points, some of what she says is a joke. I used to be a marathon runner and never in my life did I have more testosterone and feel at my best absolutely all the time. Without question. People that simply talk about the perception of results instead of participating in the actions and experiencing it for themselves have no idea. Train hard, eat good, sleep well. End of story.

David Goggins has to have very testosterone level 😂😂

I don't eat a lot of meat, fruits or vegetables. actually i eat a lot of process foods and sugar and my testosterone is at 980. Explain that !

Very informative. Dr. Malik is seriously impressive with her knowledge and ability to plarticulate that knowledge. Big fan of Stephen also.

She was ranking the solution then you interrupted her, bravo

It's the 💉💉💉💉💉💉.

My testosterone increased %4000 with Jesus Christ of Nazareth..

8:30 "Not a bad thing but it will certainly affect fertility." Yea, I'd consider that a bad thing.

Just have raw organic unfiltered milk. Everything is sorted out.

I'm watching this whilst eating a chocolate Easter egg wishing I was ripped.

Maybe testosterone production is a reaction to a stimulus....so.... join a fight club!😊

She walking around the real issue, she knows that there are things that the average person does not contribute to that is disruptive to the endocrine system yet isn’t truly trying to say it. The reason over the last 50 years testosterone has decreased is because of money hungry people and the need for a weak and sick society

Lmaooo ya take some test E

Let me find out the CEO wants to buss big loads😂

A disabled person can't do exercises so how can he boost testosterone 😢

You guys, do not understand yet what's going on, do you?

Carnivore diet is the best Testosterone booster.. Red 🥩 meat, high fat, high animal protein.

Steak and eggs 💪🏿

Natural 🤣🤣🤣 I'd go Tate on this if I were you guys 💥

Starts out good. Then he starts asking irrelevant questions

Stop the hard liquor and smoking.

Lol how’s she not gonna mention dairy?? It’s basically just estradiol.

Saturated fat from meats is best. Nuts and seeds have anti-nutrients and aren’t absorbed as well

Testosterone also has some negative health impacts

Lovely heavies

People that father children? I thought that was a man you call a father?

The only thing she said was sleep - I was expecting to take more from this - there’s a bunch of supplements that can help boost test - ginseng, ashwaghanda, turk, fenugreek, zinc, maca would of loved to hear an experts opinions on these tbh very dissapointed with the clickbait ep

Dont do you tube pod casts

Stolen content!

Whenever women talk about something that emasculates men, they can't help but smile. 3:07

She is repeating everything that is repeated by so many other “social media drs and experts”. Tell us something we don’t know 😅

Bs on stress training. I have a harder hood in the morning if I train and run a lot. She needs to shut up and let the men talk about their bodies.