This content details a personal journey of naturally increasing total testosterone levels from 496 to 807 within three months by implementing specific lifestyle changes focused on nutrition, supplementation, and minimizing exposure to endocrine-disrupting chemicals.
Hey, what's up guys? My name's Tyler and
I just want to give you guys a quick
story on how I increased my total
testosterone from 496
to 807
within 3 months. So, backtrack a little
bit. Um, this was January of 2024 and I
started to notice that I just had less
energy and I wasn't feeling quite like I
did a few years prior. And I didn't
really know much about the testosterone
thing at the time, but I could just tell
something was off with my body. I'd seen
a few videos on Instagram and I thought,
"Oh, maybe I should get my testosterone
checked. I don't really know much about
this, but I'll check it out." So, it it
came back and uh I got my results. It's
496 and I was really pissed off about it
because after doing some research, I saw
that 496 was yeah, it didn't suck, but
it was like not great by any means. And
the way that I am is if I'm not like in
the elite category, I get really upset
and I get obsessive and I try to get in
that elite category. So, um I was pissed
with the 496 and I and I basically set
out on a mission to increase my
testosterone 100% naturally. So, the
first thing that I changed was my
nutrition. So, at the time I was eating
a lot of pasta, a lot of bread, a lot of
rice. Um I was having a lot of chips.
I'm a big chip guy. Love chips. And so
basically on the nightly I was having
smart food popcorn, Cheetos, Doritos,
like just bags of them. So lot of junk
food, a lot of carbs, a lot of
estrogenheavy carbs. And once I did some
studying up on that, I was understanding
that I needed to cut those foods out.
And what I needed to start subbing in
was a lot of healthy fats. So things
like red meat, eggs, um nuts, extra
virgin olive oil, things like that are
literally the building block for
testosterone. So testosterone like
actually can't like scientifically can't
be built without cholesterol and
saturated fat. So I was getting very
minimal at that at the time. And once I
started adding those back in, I started
to notice I was feeling a little bit
better. I could tell my test was going
back up. So, just real quick, wanted to
go over what I eat. Um, in the morning,
I have six eggs, two Brazil nuts, a
banana, and orange juice. I have a mask
gainer shake post-workout. Um, that's
full of carbs, which is okay cuz after a
workout, you want a ton of carbs. Um, so
with that mass gainer shake, I have
blueberries and then I put some extra
virgin olive oil in it. For dinner, I'm
having a pound of ground beef or uh 12
oz of steak. And then I'm having
Brussels sprouts and broccoli. like I'll
rotate those. Brussels sprouts one
night, broccoli the other, and then I'll
also rotate a banana or uh potatoes. So,
that's what I have for dinner. And then
before I go to bed, I'm having a protein
shake and maybe some peanut butter, but
I'm always having cashews with it. So,
I've literally built this nutrition
plan. You're getting your greens, you're
getting your healthy fats, you're
getting some carbs, you're getting all
kinds of things that you need to have
high testosterone. Like I said, the main
thing that I started adding in was those
healthy fats. That's literally if you're
taking one thing from this video, cut
out the junk food and start focusing on
healthy fats and whole foods. All right.
Second thing I started doing was
supplementing. So, I looked into
supplements. Wasn't really taking any at
the time, but what I started taking was
a supplement that had some zinc in it,
magnesium, vitamin D, tongat ali, just
your basic uh natural vitamins,
minerals, and herbs that you need to
increase your testosterone. So outside
of that uh natural test booster, I
started taking a sleeping supplement as
well. Um and the reason I started taking
a sleeping supplement and prioritizing
sleep is because literally you can be
perfect in the gym. You can be perfect
in the kitchen. But if you're not
sleeping well, it does not matter how
good or how perfect everything else is,
your testosterone is still going to be
low. That is where it's built. That's
where it's created. All those hormones
are being released. Sleep should be your
number one priority if you want high
testosterone. So, I'd highly re
recommend looking into a sleeping
supplement. So, just kind of
backtracking, first thing I changed was
my nutrition. Second thing I changed was
I started adding supplements to focus on
recovery. And then the third thing is I
started cutting out all of the personal
care products that I was using, hair
gel, shaving cream, uh, shampoo,
conditioner, deodorant. So, the products
that I was using at the time um are high
in phalates and parabens, and those can
just wreck havoc on a male's hormones.
So, I cut those out. I switched to all
natural products. And then another thing
I did was switch to 100% cotton
underwear and clothing. So, no more
polyester. Polyester, it's not good for
a male. Can lower sperm count. Can
literally make your balls smaller. So,
cut out that polyester. Cut out the
estrogen heavy uh deodorant, shampoo,
all that stuff. Switch it. And that's
pretty much the main top three things
that I switched. Um I I I do 10,000
steps a day. I wasn't doing that at the
time, but now I do 10,000 steps a day.
Obviously, that doesn't directly
increase your testosterone, but it's
great for blood flow. It's great for
circulation. It's great for your heart,
too. So, I'd recommend just getting
10,000 steps a day, or at least 8,000.
So, um, just to backtrack again, three
things I did, fixed my nutrition, I
started supplementing with the right
supplements, and then I cut out or fixed
the personal care products that I'm
using. and I was able to go from 496 at
the end of January 2024 to 807 at the
start of May 2024. So, that was my
journey with testosterone. Obviously,
I've been trying to maintain it um since
then. And uh yeah, I hope you guys
learned something from this video. If
you're low TE, you got this. And uh make
sure to make these changes. Hopefully,
you guys can take something from this
video cuz I know what it's like to just
not feel like you did when you were 20
and you want to get it back. So, if you
enjoyed this video, make sure to hit
like, make sure to hit subscribe. I
appreciate it. And uh if you have any
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