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testosterone the hormone which really
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helps separate the man from the boys
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hi I'm Jimmy Wright an accredited
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nutritionist and I specialize in helping
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people all across the world achieve
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their goals without any silly fat diets
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in this video we're going to be talking
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through what testosterone is how to
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boost your testosterone naturally and
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how to reduce your testosterone
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depending on your goal as you can see
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I'm a high testosterone individual
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myself check the mustache a mustache is
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the clinical indicator for high
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testosterone levels seriously
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testosterone is important for more than
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just having a luscious stash in fact it
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plays critical roles in many parts of
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both male and female Health what is
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testosterone testosterone is a hormone
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that is primarily produced in the
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testicles in man and then the ovaries in
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women although smaller amounts are also
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produced by the adrenal glands it plays
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a crucial role in the development of
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male reproductive organs such as the
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testes as well as promoting secondary
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sexual characteristics such as increased
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muscle and bone mass facial and body
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hair growth as well as a deepened voice
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in women testosterone is important for
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me intending bone density muscle mass
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it also plays an important role in
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regulating mood cognition and Metabolism
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no generally speaking high testosterone
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tends to work positively in man but
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negatively in women too much
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testosterone can increase the risk of
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developing acne meal pattern hair growth
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deepening of the voice increased
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aggressiveness irregular periods and an
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increased risk of developing infertility
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so how can we support or even increase
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testosterone levels for some people and
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help keep them at a healthy level or
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lower for others how to boost your
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testosterone naturally now I don't mean
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to scare but testosterone levels among
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men have been found to be gradually
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declining over the last few decades
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while the exact reason is unclear it may
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be somewhat down to an aging population
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mixed in with the increasing prevalence
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of obesity more sedentary occupations
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and less physical activity being
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achieved throughout the week so how can
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we combat the decline support our
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testosterone levels and even help to
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further boost them start with movement
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regular exercise especially strength
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training and high intensity interval
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training or hit can increase
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testosterone levels after that you'll
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want to focus on your sleep
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per sleep can lead to a decrease in
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testosterone levels so it is important
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to get adequate rest the next point to
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mention is being overweight or obese can
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lead to a decrease in testosterone
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levels so maintaining a healthy weight
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is important adipose tissue or body fat
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can convert testosterone to estrogen a
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female hormone as the amount of adipose
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tissue increases the amount of
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testosterone conversion to estrogen also
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increases leading to a decrease in
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overall testosterone levels obesity can
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also lead to insulin resistance which is
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a condition where the body is less
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responsive to insulin this can lead to a
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decrease in blood sugar levels and a
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decrease in the production of
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testosterone additionally obesity is
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also associated with inflammation which
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can cause damage to the latex cells in
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the testes that produce testosterone
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inflammation can also lead to an
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increase in the production of cortisol a
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stress hormone that can further decrease
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testosterone levels the last point to
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highlight on Obesity and weight gain is
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the relationship between this change in
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health and the observed reduction in
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physical activity if you're moving less
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testosterone levels will tend to decline
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another factor in promoting testosterone
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levels which is somewhat in close
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proximity with the weight management
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point is eating a healthy balanced diet
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a diet that is high in protein healthy
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fats are known processed foods and sugar
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can help to support and boost
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testosterone levels there are also
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specific dietary bitamins and minerals
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that help support testosterone levels of
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which the most popular are magnesium
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zinc and vitamin D a final point on this
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and often a forgotten one is that you
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have to manage your stress as best you
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possibly can stress can lead to a
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decrease in testosterone levels so it is
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important to find ways to manage stress
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such as through plant downtime
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relaxation techniques like box breathing
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or possibly even with supplementation of
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the likes of magnesium or ashwagandha
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how to reduce testosterone levels
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now I have delivered everyone who wants
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to be sporting mustaches in the next few
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weeks with the excellent advice it's
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time to land my expertise to the people
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who want to reduce their testosterone
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the good news is that reducing
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testosterone levels in women is
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typically only necessary when they have
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abnormally high levels of this hormone
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this is a condition known as hirsutism
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it is important to reiterate that
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testosterone is an important hormone for
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women and plays a crucial role in your
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health and well-being therefore reducing
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testosterone levels should only be done
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under the guidance of a healthcare
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provider and or for specific medical
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reasons so I'll not be giving out any
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general advice on lowering testosterone
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as it may not be necessary there is one
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specific condition though that leads to
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elevated levels of testosterone that I
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would like to highlight and provide some
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useful information around polycystic
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ovary syndrome or PCOS is a condition
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that can cause elevated levels of
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testosterone in women
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to help lower testosterone levels in
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women with PCOS lifestyle changes that
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are more or less along the same lines of
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those that are mentioned to increase
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testosterone levels of men are typically
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advised some for more unique reasons
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though for example resistance training
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is advised as it can help improve
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insulin sensitivity which is often
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impaired in women with PCOS it not only
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helps improve insulin sensitivity by
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increasing muscle mass and reducing body
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fat levels but it can also mimic the
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action of insulin Itself by promoting
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glucose uptake into the cell by
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increasing insulin sensitivity
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resistance training can help regulate
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blood sugar levels decrease insulin
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resistance and reduce the risk of
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developing type 2 diabetes
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supplementing with certain vitamins
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minerals and other dietary components
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can also benefit women with PCOS and
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osotol is a great example of this
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anositol is a part of the insulin
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messaging Network within our cells in
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women with PCOS there is often an
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imbalance in the levels of anositol
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which can contribute to insulin
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resistance irregular menstrual cycles
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and other symptoms of PCOS supplementing
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with anositol has been shown to improve
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insulin sensitivity regulate menstrual
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cycles and reduce testosterone levels in
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women with PCOS in summary testosterone
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is an incredibly important hormone for
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human health while men may generally
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benefit from increased testosterone
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levels women will generally benefit from
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lower testosterone levels give some of
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the tips discussed in the video ago and
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let us know how you get on in the
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comments section below don't forget to
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like this video And subscribe to the my
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protein YouTube channel for more helpful
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content and be sure to keep asking
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questions so we can keep providing you
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with more evidence-based nutrition
