Hello subprimals. Get my free Reading List of 100 life-changing books here - chriswillx.com/books/. Watch the full length episode with Derek here - th-cam.com/video/imyicRCeSZw/w-d-xo.html
Interesting point to contemplate: Islamic prayers is the best circadian rhythm adjustment activity. Look into the sun phases people have to walk to the mosque at for prayers: At sun rise, noon, midday, sunset, and evening. The exposure to the different sunlight wave lengths at those different phases create a perfectly adjusted circadian rhythm. A theory i've been dying to bring up to a neuroscientist and see what they think.
Reading “Why We Sleep” by Matt Walker left sleep a priority for me this year. I still have to fight some other demons, like smoking a lot of weed, but the emphasis on rest has left me feeling a lot clearer minded and happy
@Rick Vis true. Anyone who has ever cooked with shit like canola oil and other seed oils can tell you. The way the oils smell when cooking with them versus the way animal fats smell should be enough to tell you they aren't healthy. Seed oils smell like shit I'd use on/in my vehicles/machines
@@dadbod488 Yep glass if one is really paranoid, but I'm about 99.999% sure something like a protein in a shaker for 30 mins max isn't leaching much of anything enough to impact anything. Even filtered water has probably much more impurities than that. When the container actually matters is when one stores something acidic like tomato sauce for days, in that case even stainless steel will leach nickel so a glass container is the best option.
My wife and I recently went through our entire kitchen and tossed every plastic container we could into the trash. All that's left is the platic lids for our glass containers. We tossed the plastic cups for our young kids as well. I'm sure most of the damage has already been done to me from years of using that junk, but I'm hopeful it will pay off for my children.
@@MrAdmiralKush medical training is about learning to keep sick people alive, increasing pharmaceutical revenue, not making people healthy...read these books: Estrogeneration, Anthony G Jay MD PhD Why we get sick,. Ben Bikman PhD Why we get Fat, Gary Taubes Carnivore Code, Paul Saladino MD Deep Nutrition, Cate Shanahan MD big fat surprise, Nina Teicholz
My max sleep model - - no caffeine past 11:30 am - dinner 4 -5 hrs before bed - 20 - 30 min walk for digestion - no water 2-3 hrs before bed to eliminate need to pee - cover windows for pure dark - Nasal strip for max breathing - weighted blanket for stillness - phone on silent, face down - sleep 10:30 pm until 6:00 am
There is one part where the gentleman is talking about less harmful aluminium and I am not sure what he means. Soda cans are lined with this thin plastic bag, good video on youtube shows them dipping a soda can in acid and all that is left is the bag. Most people assume its less harmful than a plastic water bottle perhaps it is?
1. Good sleep 2. Fresh food 3. Lifting weights 4. Don't look too much into anything else if you haven't dialed in the first three points consistently, because science is barely scratching the surface of anything else that might be related
Strongly recommend looking to more than that as things like endorcrine distruptors can then take you back to the 3 things mentioned to help you and your future. Always do research
Sleep, proper - clean diet, gym 5/6x a week, and different vitamins/supplements i.e. Vitamin D3, B complex, magnesium, zinc, and fish oils - have helped me TREMENDOUSLY. I was at 200nG/dL just a year ago, and 25 free T. No, I had never used any PED's, I just had a destructive lifestyle. Mind you, I'm in my mid 20's which is the prime. A change in lifestyle and now I'm at 570/40. I'm middle of the pack, but I feel a LOT better than how I did a year ago.
Derek from more plates is on TRT. He is not qualified to speak on the subject of testosterone. I spent over a year viewing this type of content and got nowhere. Take this supp do this do that etc. When I discovered the truth about T and applied that to my life I went from 334 to 960 in 3 months. All natural. This should be essential reading for any man. Complete Guide to Testosterone by James Francis
Wow.. I was thinking "chlorine in the tap water"? What?! Only then I realized that it is a North American thing. Here in Germany chlorine levels are, on average, 1000x lower compared to the US or Canada. In most regions, there is no chlorine in the water at all.
US is stupid af about what they put in the tap water ... also, can purchase fluoridated baby water at the store, by the gallon 💀 makes zero sense at all
Filter your drinking water. Here’s my anecdotal story. I’ve had low T since I was 20 (I’m 36 now). Total T was always around 330-360 ng/dl. Recently went to the doctor to get rechecked, however, this time Dr checked my total estrogen. Total testosterone was 358, and my estrogen was above high normal at 218! (range for this lab is 70-215) I thought: I eat organic, train heavy, stay away from plastics, have used hemp soap for years, don’t drink alcohol, get good sleep, supplement with zinc, magnesium, Vitamin D etc. etc. However, I was completely ignorant about filtering my water. Started filtering my water with a high quality charcoal filter that claims to remove fluoride, estrogens, etc. Two months later, my estrogen dropped from 218 to 110, and total test went up from 358 to 467. Estrogen dropped by about 50% and testosterone went up about 25%. That was the ONLY thing I changed. My testosterone has never been this high (yes I know it’s still on the low end of normal). I’ve continued to try and eliminate environmental estrogen exposure even further, and I’ll soon be going back to see if things have continued to improved. It’s astonishing that our drinking water can change our hormone profile so drastically.
You're definitely right about the overall benefit of filtering your water, but I didn't really consider that it might be affecting my testosterone. I've had incredibly low energy the past few months and coincidentally, I also started using a pretty crap filter using tap water. I might have to get a better filter
Bro, thanks for the heads-up . . . . . . makes total sense to me. We're drinking the very same water we use to flush our toilets. Women dumping dirty tampons & maxi-pads, birth control pills, urinating while ovulating-menstruation etc. So if we're crushing 3 - 4 liters of water everyday, that's a helluva lotta unwanted estrogen we're putting into our bodies. Incidentally, estrogen is an antagonist - testosterone. If our estrogen levels are high, our body's test production is suppressed and visa versa. Translation.....I'm getting a a damn filter ASAP!!!! Love & Respect________mykey from toronto
Huberman just said that sleeping later than you're used to by an hour and a half pretty much eliminates the HGH secretion for the day even if you sleep in
@Eye Key yeah sorry, "When we go to sleep 1-2 (or more) hours late, we do not experience the GH peak that night. Even if we sleep in." That's the exact quote from the post
TLDR Sleep and wake up at a specific time everyday to line up with your natural circadian rhythm Don't neglect fats. Don't simply supplement without understanding your deficiencies Chlorine filter for the shower (unsupported) Minimized microplastics in your food/water. Example: Don't store/microwave food in plastic containers. Don't drink bottled water.
Lol he's saying don't drink plastic bottled water guys... you can filter your water and carry around a metal or glass bottle instead of a plastic bottle that has been sitting out in the sun by walgreens window or when packed off of the truck
The best way is to detox your body with at least 12 months on raw fruit. After decades of eating cooked foods we have all stagnated our lymphatic system which is our cellular sewer system, burned and corroded our glands and organs with acidic mucus which is created by eating cooked foods. I am currently on 4.5 years on raw fruit. I cured psoriasis and arthritis in just over 12 months. I lost around 20lbs of muscle because the body will dispose of all cells built on inferior foods. It is an inevitable part of the regeneration process. I have rebuilt the muscle with watermelon, oranges, bananas, medjool dates and coconut. I have eaten no protein sources and that is another bs con. It is promoted to make you sick as protein is extremely acidic.
I’m 52 and I’ve been weight training for 39 years. The trick I use to pump testosterone is to hyperventilate 10 or 15 times before doing a heavy lift. Somehow that supercharges muscles. Doing 120% in short bursts using this method drives testosterone levels higher. I also imagine someone trying to hurt my family in my mind just before I do a lift to trick the mind into squeezing testosterone. There’s no way for me to obviously measure the effect, but I can tell you it’s night and day when I do my lifts and this procedure built a lot of muscle on my body
Nice!- This for sure works. I do the same. Hope, you don't mind me daisy chaining off this- your comment was unique and the best I found! Wim hof breathing protocol. I think it's something to do with oxygenizing blood you def. fatigue slower. Also heavy compound lifts need filled diaphragms to reduce injury. I even try forcing more air in between hard reps and notice extended endurance and filler diaphragm. I wouldn't be suprised if someone soon comes up with a daily protocol. Like morning/noon/night and def. immediately before lifts- Olympic level athletes are likely already all over this- the body in a more alkaline homeostasis recovers faster, which converts to strength. I'd be curious to see if one prioritized Alkaline foods over acidic if this wouldn't have a similar effect on strength gains. Also, to add to this. B/c I didn't see this listed and know it works. Overdose on veggies to get full, up front ea. meal. Minimize carbs, prioritize vegetables over protien but still hit the 1g per lb on protein. Veggies first priority- For 2 reasons- 2nd reason- b/c vitamin/minerals absorption needs to hit critical mass and go way beyond the RDA to have affects on Test/strength. And primary reason for eating veggies is to maximize stomach real estate for good fat consumption. Coconut oil/Nuts/Avocados they will make you strong and you can eat more without getting too fat if you are eating carbs only minimal and with dinner to help induce sleep. My veggie of choice is organic spinach boiled before I put into shakes (drain & chuck the water). You get all the vitamins plus ecdysterone which is related to strength gains (there were talks of WADA banning spinach due to scientific studies) that tells me enough to consume it and test the placebo for myself. And the last recipe is the fluff no hard core mf's care to pay attention to, or at least I didn't in my twenties. Prioritize legs/deadlifts Placebo/Maxims- Do less shit wrong. You know the protocol for sleep/caffeine/daylight/alcohol/no sugar- stop messing up first before looking outward for crutches, hold yourself accountable. It's how you should approach everything- mess up less and grow the foundation. Movement is healing- many elderly rapidly decline after a hip injury because there in bed. Blood flow is key, specifically get it into areas you just trained. In other words, you had a killer leg workout, you should be doing a few sets of body weight squats over the next few days to accelerate healing for your next leg workout. No matter what you're protocol is believe in it fully, that it's working this is the powerhouse of thought, it beats cancer, it catalyzes progress and is a gain maker. And if it's not working you will know. By not getting confused. You parse out trials of new supplements with standardize behavior - to protect yourself from becoming overwhelmed with doubt as too many variations often lead to. Respect your decisions- journal and note take all details. If you don't, you'll likely waste years toiling with the same mistakes brought about from a whimsical mindset.
@@seansmith2339 thanks for the corroboration! I’ve studied yogic breathing and it’s helped me to summon sleep, energy, boost strength, focus (mindfulness) and overcome anxiety speaking in front of large audiences. There’s a lot of science and gains mainstream fitness “experts” are leaving on the table without breath work 💪🏼
youre a fucking genius bro this is the best comment here. the psychology to it is HUGE, what your saying makes complete sense. you are tapping into your primal nature to squeeze every last drop of T from your nuts hahaha
I get that this is just an anecdotal observation and not a scientific statement - but I’m surely not the only one who has noticed that there are plenty of people who don’t optimize any of this stuff whose T levels are clearly through the roof. In particular low income people whose parents couldn’t afford to make healthy food choices while they were growing up, and were exposed to a lot of processed foods, sugars, plastics, etc. And they still turn out to be the type of guys who seem like they can just look at weights and gain muscle. Like genetics just seem to be a factor that is more impactful by several orders of magnitude
That is correct, and the reason there are no YT videos about genetics is because you can't do anything about it. Focusing on what you can change is generally a winning strat.
-Follow circadian rhythm -get enough fats -get water filter that blocks chlorine and fluoride -stop touching receipts -don't cook or eat in plastics -get a water bottle that doesn't have metals leak into water -zevia cans have less harmful metal -get bloodwork done to get baseline
So don't use a metal water bottle because metals leaks into the water. Dont use plastic water bottles because the plastics leach into the water. So what should we use for water bottles???? Glass can break and shatter. What now??
@@krane15 not true. Some people put more time into it than you think , also you might not know what going hard and really pushing yourself means. Also some people can use it as a way to deal with life after addiction and don’t take days off. As a former college athlete, I find most people don’t even know what pushing themselves hard means …especially people who are overweight
@@justaguitarplayer2059 Read my comment again. You didn't counter it, you confirmed it. The amount of people that over-train may be 1 in 500. So rare you can ignore that symptom completely. Only people in selected specialized groups --- as I've already mentioned -- need to worry about over training. Its not something that would be an issue with the mainstream.
Swimmers have the best aesthetics of any athlete. They're in chlorine pools. I am not dismissing any of this but I feel like he may be over thinking this a bit. No receipts? come on... You're fine.
I’ve been following all these methodologies for many years. Something I’ve changed up recently is my relationship to the world, otherwise mindfulness. We’re born as a clean slate. We’re time what’s good for us and what’s bad for us. The eventual impact of anything on you is magnified by your perception and relationship to it. Sugar is significantly more detrimental when accompanied with copious amounts of grief
Clean slate is obsolete and inaccurate. Research it. We commenting with all kinds of inclinations and characteristics that impact us based on innate proclivities. Ancestral trauma is real. Research mice tested for trauma based on smell-electric shock. They were bred w mice not exposed to smell-shock exposure. Offspring for 4 generations reacted to the smell with terror.
Spot on. They are using strategies to keep us in a stressed state, a constant sate of fear, the demands that are put on even the lower levels of employment are 10 times what they were a few decades ago. The demands on us in life generally these days is a hell of a lot more than my parents generation, this in turn leads to elevated cortisol levels, leading to heart and respiratory problems. It also effects the mental state. I don’t think most people understand the toll that living in these times takes on your general health both physically and mentally. We need to start rolling back the amount of time we spend on working to attain the useless crap that the elites and peer pressure from our associates say we need to be happy or we think we need to have to be accepted by those people. It’s a cycle we need to remove from our lives, want less free up time and live healthy, and be kind to your mind.
No small changes will increase your testosterone. Its big changes. Not a handful of supplements. When i found the truth i reversed my low T at 48 years of age. You guys will find this very useful. Complete Guide to Testosterone by James Francis
Just to add to the vitamin deficiency mention. I had an intolerances test done by a lab (from hair samples), and the results included a breakdown of vitamins and minerals I was deficient in. It was interesting marrying up those things I was deficient in against food stuffs I have levels of intolerance to. One example was I was deficient in B1, but that confused me as I eat a LOT of beef. An app such as the one described in the video wouldn't have identified I was low in B1 because I eat so much beef. I then found beef on my intolerance list, which described that my ability to process beef was likely low. So I began to supplement with B1 tablets. Only a low dose, within the daily recommended, but 6 months later after another intolerances test, B1 didn't feature in my deficiencies. So I would appear to process B1 in tablet form well, but not so well from the food stuff (beef) itself. Make of that what you will, but I found it really helpful and good to know.
@@cat-le1hf I used a service provided by "intolerance lab" in the UK. I got the platinum package if I remember right, through a Groupon voucher deal. There are other groups provide the same service though.
The ironic thing is vitamins, especially B vitamins, are useful in their own acquisition. If you're deficient in B1, the systems that acquire B1 don't work as efficiently. It's rough.
Hair sample tests are not showing proper results. Your b1 deficiency was just a "guess" from the lab company. Look it up pls. Hair tests are not working. Thats why the next test didnt show a deficiency
@@Matt.Schofield- Do you supplement with Benfotiamine or TTFD? I eat a lot of beef, as well, however I’ve come to the conclusion that supplementation might be necessary for some, if not the majority. I think there’s a channel called EO Nutrition that talks about B1 therapy.
@@trkddy yeah I’d usually be home by 3-4. But I could sleep until whenever I wanted. Thankful to finish school and grab a nice white collar job but I do miss staying up late at night, working out whenever I wanted, however late I wanted, and unlimited opportunities to smoke, drink, have sex etc late
1:45 the difference as Humberman puts it is not all sunlight is the same. Sunlight at sunrise and sunset is especially important as it has a unique contrast of orange-pink hues that trigger neurocircuits and set your circadian rhythm.
Go to sleep before 12am, get at least 7 hours, get adequate micronutrients from diet, chlorine filter shower head, use glass instead of rubber food containers, and get blood work to track progress.
One thing that needs to be mentioned is body fat %. It doesn't matter how organic, plastic-free, and whole-food your diet is if you're like 25% body fat. You absolutely need to be in a healthy body fat range for optimal testosterone production. For males, this is usually no more than 15%. Having a higher BF% will contribute to more systemic inflammation due to adipose tissue secreting adipokines, which is why losing weight lowers inflammatory markers like CRP. Having a higher BF% also decreases insulin sensitivity, which is important for muscle growth. Don't listen to the anti-carbohydrate crowd who say that keto is the only way to reduce inflammation and insulin resistance. It's not. Decades of research have shown that a simple caloric deficit does the same exact thing. But if you want to use keto as a modality for that caloric deficit, have at it. Having a higher BF% also puts you at a worse position when it comes to your lipid profiles. You don't want risk factors like high triglycerides. Not to mention, you just look like crap aesthetically. DO NOT BULK IF YOU'RE OVER 15% BF.
Yeah totally bro . . . . . Vince Gironda was waaaaaaaaay ahead of the BB curve. Anybody who trained stud's like Carl Weathers (Apollo Creed) gets my respect. The VG's legendary book....'Unleashing the Wild Physique' got me into taking "Desiccated Liver" tablets for awesome pumps in the gym.
Not me, when Derek says drinking out of plastic water bottles will kill you, looking next to my laptop at the 20 water bottles I've consumed in the last couple days😂
This guy doesn't know what he's talking about. You can tell by the body language that he's bullshitting to a large degree. It's fascinating that he's made it this far.
*Here’s my protocol (average 900-1100 ng/DL test levels):* 1. *Animal based diet* - grass fed red meat, fresh fish, oysters, eggs, ghee/tallow, raw milk (4000 calories approx) 2. *No plastic* - I use glass bottles, glass cookware, stainless steel or cast iron pans, etc 3. *I mainly drink rain water or bottled sparkling mineral water* - I feel shit and cognitively slower drinking tap water. 4. Sunlight - vitamin D3 (10,000 IU daily) 5. Raw Onion & Garlic - great for immune functions and studies show correlations to increased testosterone 6. Oysters & Fish (ZINC) - combined with enough food ensures your thyroid is operating effectively this will ensure you’re producing testosterone and sperm 7. Engage in combat sports - harder environments will increase testosterone. 8. Change your training - week 1: do 65% max daily and then week 2: do heavier lifts every second day. Repeat 9. Decrease stress - stop hanging around people who make your life worse and stop caring about your job etc 10. Stop using Teflon pans etc they’re cancerous and estrogenic. 11. Stop using shampoos and soaps and fragrances that are estrogenic and cancerous. Use natural oils (e.g. coconut oil etc). 12. *keep your balls cooler* - overheating can cause infertility and will logically cause lower testosterone. E.g. a lot of chefs and mechanics are infertile due to heat around testicles. 14. *No processed foods.* No soy, low sugar, organic fruits only in season. *I’m 6ft3 and was 440lbs at my max.* Currently 340lbs cutting to 290lbs. Obviously my testosterone is higher around optimal bodyfat which for me is 16-18% because I’m a bigger man. 12-16% bf is ideal for most men. More fat is necessary when you have more muscle for optimal performance and daily life. Especially for testosterone and sperm production.
I am natural. Just to clarify. I definitely noticed my testosterone lowered since moving from the farm to the city. Aside from being lazy and gaining fat, it was likely due to the toxins and poor food. I always felt cognitively worse in city environments.
Arty farty , Just train hard and eat good, Have a mindset of today is going to be a great day, Overanalysing everything you do is just detrimental to whatever you want to achieve. Discipline and consistency will take you the rest of the way.
What sucks is where I live I can't fall asleep until like 2-3 am, but when I spent a couple months on vacation in a different time zone, I was immediately and permanently a morning person. I woke at 6am and went to bed at 9 everyday I was there, no jet lag. It was nice having a socially acceptable wake cycle. I've tried everything btw, no caffeine after 12pm, dim lights and filters from like 7pm, exercise in the morning, 1mg melatonin. Nothing sticks. I basically I have adopted a biphasic sleep cycle out of necessity, sleep from 3am to 8am, then another nap in the afternoon. I'm useless and depressed without this nap
I had the same awake late while home but sleeping early while on vacation. Perhaps excited for the day while on vacation and enjoying the rest. Versus dreading work day.
Lol... love derek but he don't know 💩about being NATTY... Kind of like someone telling you how to deal with anxiety and never had anxiety! Just because you've had some guest talk about it, you got to be able to do it yourself... I only say this because I was on gear a large portion of adult hood and it was brutal to get my own testosterone up to decent levels at the age of 47...
You can definitely tell he's Canadian when he says "process". Any word that starts with "pro" Canadians PROnounce differently than their neighbors to the south.
I think there is something to the theory that squats increase testosterone. After not having morning wood for many weeks, the morning after my first squat workout in a long time I woke up with wood.
@@krane15 If you have no data to use you can’t be smart either. Studying gives you knowledge. It can also give you knowledge on how to operate. Every single profession and hobby requires studying to excel at.
I followed almost all of this and still had levels in the 300s at 25 years old. Went into cortisol, prolactin, thyroid (detailed), etc etc etc and couldn't find a root cause. My balls worked because my low LH shot up with clomid, which isn't a great long term solution. I've gone on TRT and HCG and haven't looked back 7 years later. I strongly suspect environmental plastics are the root cause, but they really can't be avoided. You can minimize things all you want, but they are everywhere.
@@travelllller No. Like I said it is probably environmental. Zero issue with erections and libido. That was the main thing. Improved muscle mass. That is mostly it. The literature seems to suggest that low T is dangerous and normal levels improve CVD risk among other things. My blood work is fantastic and I keep an eye out for new information. I believe that I am healthier in the long run with it and see nothing to really suggest anything to the contrary.
I'm turning 69 today. I'll be eating breakfast shortly at 7AM. It'll be a nice ribeye. I'll eat my last meal at 3pm. I'll usually eat according to my weight and energy expenditure through the day. I'll usually have 3 jumbo eggs and 4 strips of bacon when my expenditure is low and my weight, in the morning, is where I want it to be. I am carnivore. My videos are doing well and my energy is also doing well. I am gaining strength.
Sleep 8-10 hours Vitamin D supplement if low Less body fat 12-17% Strength train 2-5 times a week depending on split 20 min of cardio per day doesn’t need to be intense walking will do. Eat Whole Food no processed bull shit. Try and lessen stress
What I experienced: Since I am boxing, wrestling and doing MMA as well as competing (sparring) I noticed my voice in the morning in as deep as Darth Vaders. Dont know if thats Testosterone, or just relaxation but I feel its the best sports you can do.
I was doing heavy lifting 5x a week, light cardio 5x a week (20 minutes), lap swimming 3-4x a week (30-80 minutes), sparring in Kenpo 3x a week (3 hours), practicing Kenpo 5x a week (2-4 hours), and speed/heavy bag work. After seeing 13 orthopedic surgeons over several years, I realized my problem was living in Los Angeles (too much stress). I moved a decade ago, and now I only know 1 orthopedic surgeon and 2 orthopedic physician assistants. My voice isn't any deeper, but my hair is all grey.
00:27 🌞 Maintain a consistent sleep schedule that aligns with your circadian rhythm to support hormonal balance, aiming for bedtime before 11 or 12. 02:27 🍳 Include an adequate amount of healthy fats in your diet, as neglecting fats can be detrimental to testosterone production. 03:18 🍏 Ensure your diet provides sufficient vitamins, minerals, and micronutrients, as deficiencies can hinder hormone production. 04:59 🚿 Reduce exposure to environmental stressors, such as chlorine in shower water, and consider using chlorine filters and glass containers for food. 09:48 💉 Regularly monitor your hormone levels through blood tests to establish a baseline and track changes, allowing for targeted adjustments to optimize hormone production.
If I may provide some data here...I'm a natural 26 year old lifter. I lift 4-5x a week as well as moderate cardio 5 days per week. I get adequate sleep and do my best on the nutrition aspect. I am 5'10 and weight 234lbs. PR's in the gym 635 Squat, 405 Bench, 610 Deadlift. Recently had some blood work done and my Testosterone is at 719 which is pretty good for someone approaching 30 and on no androgens. It can be done.
yeah, you dont really need to check testo - you can just look at your physique and results ! You have it backwards tho, its your naturally high testo that lets you be in the "good genetics" range of body building naturally. Compare that to some lazy fat hardgainer, and you see why he is like htat - he has low testo.
Sleep, lift heavy, eat fats, avoid plastics, avoid alcohol, cold therapy, 3 Brazil nuts in the morning and at night, 2 caps of fermented cod liver oil morning and night. T level 1000
The thing about these lifestyle optimisation guys is not enough (any?) of the advice is actionable by Dads juggling a full time job with family with real caring responsibilities. These sleep schedule ‘dilemmas’ are absolutely academic when you have a screaming toddler in the next room. Now I need to research chlorine filters? Good one😂
You're talking apples and oranges. Maxing your test naturally will never get you as big as taking PEDs. People take PEDs for different reasons most of which are to be bigger than is naturally possible. Just because someone takes PEDs does not invalidate their knowledge of a subject
Even certain scents in deodorants, laundry detergents and essential oils can affect your body chemistry. Electromagnetic pollution, all sorts of environmentals. Fluoride is a big one.
You don't necessarily need black out blinds. A Manta sleep mask off of Amazon for $30 works wonders. They block out all light, no bleed and you can take it with you when you travel.
I read somewhere that your skin can actually detect the presence of light. So if only your eyes are covered, but your skin is still exposed to the light, then it could still throw off your sleeping cycles a little bit. I thought it was interesting lol
I have been overweight my whole life, I am currently losing weight.. I was 125kgs and now I am down to 103kgs. I am feeling better. I am going to Gym regularly & eating healthy & following No Fap.. I need to better my sleep schedule as I sleep at 3-4am everyday and wake up at 8am n I am on the screen whole day..
Don't forget lifting weights, especially compound movements like squat/deadlift/bench. Also excessive working out can decrease your testosterone, so don't go over an hour especially with cardio
@@CitizenoftheWorld1 my friend destroyed his chances of wrestling in college after winning states in high school cause of deadlifting. He broke his back during a training session and then shortly after got addicted to all the painkillers the doctors prescribed him. He’s better now but that one deadlift cost him a lot of good years of his life. My point is that the risk of deadlifting outweighs the rewards. It’s very easy to injure yourself even with good form.
My sleep regiment (bad advice) Try to be in bed before 12 am Smoke cigarette right before Drink lots of water right before Listen to wife snore Wake up at 6:30 to take kids to school Drink coffee (as much as possible) - I don’t feel well
Lol, dude in thumbnail has my exact genetics, just more gear, food, and time at the gym... Bruh tho, same insertions and proportions. Just funny thing I noticed.
No disrespect to MPMD but what is his credentials to be throwing out recommendations? A lot of these things he mentions are typical things you hear but c’mon, let’s let actual hormone recommendations come from those with some form of medical background in hormones.
it's called common sense, don't be a dumbass and party till 5am, eat McDonalds and wonder why you feel like shit......everything he said is SPOT on, simple Common sense stuff, that 99% of people don't do.....and they Don't wanna hear the truth.
I'm no rocket scientist here but you know, have some common sense. Join a boxing gym, joining a basketball league, ANYTHING competitive where you're COMPETING against other men! follow this with morning ICE baths, plenty of sunshine and LOADS of sex. Finally, cut the P'HUB, gaming, discord, twitch and al this b.s. the modern man partakes in. I mean it isn't quantum physics.
I agree, sleep is number one and exercise is up there also but consuming the wrong foods and drinking city tap water (mainly in the U S.) can also highly impact ur health regardless of how much sleep or exercise you do. There's other factors also such as chronic high stress, drinking to much caffeine, low vitamin D levels etc...which can affect your sleep
I am so annoyed by the sleep schedule thing... If you have patience to read a long post I will elaborate. As long as you get that deep restful sleep it doesnt matter when you go to sleep or how long you slept. You could be going to sleep at 9pm but if you have sleep issues be it sleep apnea or low t in the first place you arent going to fall into that deep sleep if you stayed in that bed till noon. One summer when I was 27 I got a job as a night security guard working from 8pm to 4am. Until I got home and fell asleep it would be around 5am. So I was going to sleep every day at 5am and slept till around 1pm. My T levels were probably the highest of my life that summer... Huh you say? You know why? Becausw I already had good levels all my youth to the point I even did a month of no fap that summer because I was so horny all the time. I had low body fat around 15%, I went to the beach and swam almost every day but nothing major just maybe 15 mins of low exertion swimming and I did two sets of pullups every other day. That's it. I dont even remember my diet I know I had no caffeine though. I was insanely ripped to the point people would ask me what kind of gym regimen I am on... Michael Jordan would sleep like 4 hours alot of days and perform at highest level because he had insane testosterone levels. Any high performing, achieving person go ask them they dont sleep more than 6 hours because you dont need it. That 1-2 hour of deep sleep just before you wake up is crucial. Kevin Hart says he sleeps 6 hours and look at him, he looks like he hasnt aged a day in 20 years and he doesnt use steroids but the man is high achiever who kept himself in pristine shape his whole life. So yeah, do all other things first like vit d, excercise, stress managment, caffeine managment,diet etc. before you blame your sleep patterns. (Coming from low t sleep apnea sufferer now at 35, btw Derek also has sleep apnea) Also I forgot why sunshine is important... Its not just vit d, its damn red light. You need to expose your eyes to red light everyday. Hubberman preaches this and my "anecdotal" evidence supports it. Basically since I moved to low sun country and worked indoors I had very little of that. I got red light and I try to get natural light when I can. You really only need 15-20 mins its a huge difference its like it literally wakes your body up, go listen to Hubberman its a must.
Just live a good lifestyle and everything including test will work out fine. What is a good lifestyle? - 8 hours sleep - eat paleo - lift (resistance training) most days - run (or similar endurance training) most days
im on a weight loss journey. the big ones that have made huge changes is bread, rice, these are the most unhealthiest foods. eversince cutting out bread and rice my weight is dropping down. sleep im working on. sometimes i get bad sleep waking up 3-4 am i struggle to lay down and just sleep i have to wait till my body does it itself. stick a movie on and just lay there.
@@Vincent-zp7ee facts, rice isn’t very filling though so it’s easy to eat a lot of it, and bread can still also be good for you depending on the bread you just have to eat in moderation
Bed at 8:30pm. It will change your life ! Waking up at sunrise always (Well, my dogs wake me up at sunrise 🐕) I am very thankful for them I never have to hear some annoying alarm.
No he’s not. He’s a bro science guy with a few years of limited experience 😂 he ain’t been doing this for 10+ years. You wanna learn, go ask a real bodybuilder in your gym who’s been in the game more than 5 years
@@Rinsii-y6k I said go ask a guy who has experience beyond talking online and 1 show. Ask a guy who’s been competing and using gear/training and dieting for 10+ years.
@@darbyohara You still dont understand what your asking, INstead of trusting a guy who owns and operates a company who uses medical grade test and has actual background in such applications you want me to go out and vet random lifters just because they lift in a gym setting. You have to see just how silly that is ? Lets agree to each other that our views are just not aligned and go seperate ways. I only know 1 guy who lifts and does gear but i still would not go ask him about what he is on and dosage i would go to a medical professional.
@@Rinsii-y6k more plates more dates doesn’t own or operate a company. He’s a content maker. Anyone can use medical grade test, just go to your doctor. I’m saying this guy has very little expertise compared to those in the bodybuilding community. The issue is that because PEDs are a schedule 3 drug, there is no medical research being done to see how and why they work and the best application. So the only way to gain the best info if by those with the most personal experience. MPMD isn’t that. Hes got some knowledge but it’s not in-depth decade long real world experience.
- 🌙 Consistent sleep patterns, aligning with circadian rhythms, positively impact hormone secretion. - 🥩 Adequate fat intake in the diet is crucial for testosterone; some neglect fats, affecting hormone levels. - 🌾 Monitoring micronutrient intake through tools like Chronometer helps optimize hormone production. - 💊 Targeted supplementation can compensate for deficiencies in diet, enhancing hormone output. - 🚿 Environmental stressors like chlorine exposure in showers may affect testosterone levels. - 🍲 Avoiding plastic in food storage and opting for glass containers minimizes potential hormone-disrupting effects. - 🥤 Researching and choosing quality products, like metal-free drink cans, can reduce harmful exposures. - 🩸 Regular blood work, especially in younger years, establishes baselines to track and address hormonal imbalances.
Same here, it's probably one of the best nutrition tracking apps out there, even the free version. It was a big part of helping me optimize my diet and health over the past couple of years.
I don't think it matters what time you go bed per se - but having a consistent sleep schedule definitely makes a difference. So sleeping from 2 am to 10 am every night is better than alternating 2am -10 am and 8pm -4pm
Defiantly, I don’t think it matters the time day just as long as your on the same sleep schedule, and while sleeping your in a dark place which promotes melatonin output.
It does matter. There is science behind the circadium rhythm stuff. Dr. Ronda Patrick talked about it at length on one of Joe Rogan's podcasts. If you did everything the same, but moved your awake time to night shift and slept during the day, it is much harder on your body because we are not nocturnal. I don't remember all the specifics at all, I just remember the take away and started doing time restricted eating because of the podcast😂
@@yesitrotamundos2904 Night Shift is a more extreme example and I’ll give you that’s awful - but mostly cause you get so little sun. If we’re talking 8 pm to 4 am vs 12 am to 8 am vs 2 am to 10 am consistently - there’s not much of a huge difference.
I have heard it said that sleeping before midnight is much more beneficial than sleeping after midnight. I often feel better when i sleep before rather than after.
Many people don't know that metal cans / packaging require several chemical coatings to prevent corrosion, or the packaging altering taste . Let me tell you as someone how works at a chemical plant that makes packaging coatings . there are loads off carcinogenic and toxic substances being putt in these coatings so don't fool yourself metal packaging is just as bad or worse than plastic packaging.
He's just done a crap ton of independent research and reads a looooot of academic studies. There's plenty of PHD doctors that have terrible advice and some have good advice. Just because you have a degree doesn't mean you know more than the guy who reads all the information on his own and consumes himself in the literature. Plenty of experts in all facets of life that don't have a piece of paper they paid 300k for.
If I add up the massive lifestyle shift, cost, restrictive diet, worry, research, etc. I'd almost opt for a little lower T and enjoy my fucking day. Holy hell. I just try to sleep good, eat kinda good, and worry less...and my T is golden for 54 years old, no supplements, things work as they should. Feel great. There's a tipping point where "how much of this body optimization is just a manic outburst?" with me. I've got more fulfilling things to do with my time.
Just so you know, its not the number that's most important, rather, how you feel. The numbers are for doctors to make it easy to justify their treatment. When your number are below normal, no explanation is necessary.
Hello subprimals. Get my free Reading List of 100 life-changing books here - chriswillx.com/books/. Watch the full length episode with Derek here -
th-cam.com/video/imyicRCeSZw/w-d-xo.html
Interesting point to contemplate:
Islamic prayers is the best circadian rhythm adjustment activity.
Look into the sun phases people have to walk to the mosque at for prayers: At sun rise, noon, midday, sunset, and evening.
The exposure to the different sunlight wave lengths at those different phases create a perfectly adjusted circadian rhythm.
A theory i've been dying to bring up to a neuroscientist and see what they think.
Is the plan to also be as braindead and superfical as possible ?
@@Earthfield-GeopolymerWorld Is this a reply to my comment or Chris's?
@@zahimasri1334 No not yours just a general observation :-)
in a short you say you increased test 5 fold or something. Get ur Doctor on one of these podcasts.
I recommend everyone to find the book titled Testo 100; it goes deep into all of this
i just find it on your channel and buy, thank u for sharing this masterpiec
Nice scam
More Rest More Test
I slept 12 hours yesterday after Christmas dinner 💀🍗🍗🎅🏼🎄
@@Pizzaballzzclocked in at a sweet 10. King shit.
Reading “Why We Sleep” by Matt Walker left sleep a priority for me this year. I still have to fight some other demons, like smoking a lot of weed, but the emphasis on rest has left me feeling a lot clearer minded and happy
4 raw eggs before sleep
"Train like a beast, eat like a king, sleep like a bum."
Omar Isuf
Summary:
-Good sleep
-Eat fat
-Vitamins & Minerals
-Shower chlorine filter
-No plastic containers
-Do complete bloodwork when you're 21 to get a baseline
@Rick Vis true. Anyone who has ever cooked with shit like canola oil and other seed oils can tell you. The way the oils smell when cooking with them versus the way animal fats smell should be enough to tell you they aren't healthy. Seed oils smell like shit I'd use on/in my vehicles/machines
Instead of plastic containers then what?
@@moonknight4053 glass.
@@dadbod488 Yep glass if one is really paranoid, but I'm about 99.999% sure something like a protein in a shaker for 30 mins max isn't leaching much of anything enough to impact anything. Even filtered water has probably much more impurities than that. When the container actually matters is when one stores something acidic like tomato sauce for days, in that case even stainless steel will leach nickel so a glass container is the best option.
@@moonknight4053 use BPA free plastic
As a phd student in testosterone related diseases, I really want to thank you for mentioning plastic. Endocrine disrupters are real.
yes that's why I eliminated all plastics, cosmetics and cleaning products...look into Anthony G Jay MD PhD
My wife and I recently went through our entire kitchen and tossed every plastic container we could into the trash. All that's left is the platic lids for our glass containers. We tossed the plastic cups for our young kids as well. I'm sure most of the damage has already been done to me from years of using that junk, but I'm hopeful it will pay off for my children.
im an MD student and I just learned this????
How to get rid pf plastic from water
@@MrAdmiralKush medical training is about learning to keep sick people alive, increasing pharmaceutical revenue, not making people healthy...read these books:
Estrogeneration, Anthony G Jay MD PhD
Why we get sick,. Ben Bikman PhD
Why we get Fat, Gary Taubes
Carnivore Code, Paul Saladino MD
Deep Nutrition, Cate Shanahan MD
big fat surprise, Nina Teicholz
My max sleep model -
- no caffeine past 11:30 am
- dinner 4 -5 hrs before bed
- 20 - 30 min walk for digestion
- no water 2-3 hrs before bed to eliminate need to pee
- cover windows for pure dark
- Nasal strip for max breathing
- weighted blanket for stillness
- phone on silent, face down
- sleep 10:30 pm until 6:00 am
I would add lowering the temp of the bedroom
Turn off phone, best if not in room. Turn off the WiFi.
I will remember that when I'm retired...
That nasal strip is a major key. Thanks for that.
@@morganbrown392 CPAP machine is even better
Naturally putting a 22g needle in my glute 2x a week. Lol
Don’t forget to inject your beef liver 🤫
Naturally borrowing your masculinity from a bottle
@@planetstrength8798 🤣🤣🤣
Do what you have to do. Living an ascetic lifestyle does not work for everyone.
@@planetstrength8798 seething natty spotted
Wow all those years of my mom complaining to not heat up plastics, turns out she didn’t want me to kill my gains.
Thanks mom 😊
Kill your bonners*
You didn't know?
@@wyleecoyotee4252 as a 4 year old, i had no idea
My mum was the opposite. Every kind of plastic straight in the microwave 🙄
There is one part where the gentleman is talking about less harmful aluminium and I am not sure what he means. Soda cans are lined with this thin plastic bag, good video on youtube shows them dipping a soda can in acid and all that is left is the bag. Most people assume its less harmful than a plastic water bottle perhaps it is?
1. Good sleep
2. Fresh food
3. Lifting weights
4. Don't look too much into anything else if you haven't dialed in the first three points consistently, because science is barely scratching the surface of anything else that might be related
Strongly recommend looking to more than that as things like endorcrine distruptors can then take you back to the 3 things mentioned to help you and your future. Always do research
Big Plastic bot account
@@benjaf1058 win
@@thearbitar3751another science based geek
@@germanrud9904 science is a liar sometimes. Guna BASH the stupid nerd you jabroni
Wind back the clock by 5,000 years. Live in pre-agrarian hunter-gatherer society.
Cool..But you die at 36..
you are responsible for sending thousands of people back in time
Sleep, proper - clean diet, gym 5/6x a week, and different vitamins/supplements i.e. Vitamin D3, B complex, magnesium, zinc, and fish oils - have helped me TREMENDOUSLY. I was at 200nG/dL just a year ago, and 25 free T. No, I had never used any PED's, I just had a destructive lifestyle. Mind you, I'm in my mid 20's which is the prime. A change in lifestyle and now I'm at 570/40. I'm middle of the pack, but I feel a LOT better than how I did a year ago.
Gym 2 or 3 times max
your diet must be garbage if you think you need so many supplements...I could get your test up to 800
@@ango586 that’s not backed by research
@@SloGroTV yes it is..muscles need to replenish and recover before max stressing ...
@@ango586 my god not this debate again 😂
His brief little description of how to research and come up with information is gold.
A scientific method. I used it every day.
I would also learn how to use PubMed well, incredible change in research.
Derek from more plates is on TRT. He is not qualified to speak on the subject of testosterone.
I spent over a year viewing this type of content and got nowhere. Take this supp do this do that etc.
When I discovered the truth about T and applied that to my life I went from 334 to 960 in 3 months. All natural.
This should be essential reading for any man.
Complete Guide to Testosterone by James Francis
Amen to locking in that circadian rhythm. That is the key to everything. Great suggestion.
#1 way is be around a girl you want to "be with" say I'm wrong.
Or in a place where there are lots of attractive women you can interact with. Like bouncer at a bar
You're not wrong, just immature.
@@krane15 hes not wrong, go out and try it.
Yep it's been shown talking to an attractive woman raises test levels almost as much as sprinting
Wow.. I was thinking "chlorine in the tap water"? What?! Only then I realized that it is a North American thing. Here in Germany chlorine levels are, on average, 1000x lower compared to the US or Canada. In most regions, there is no chlorine in the water at all.
In the US they even add fluoride in the water 🤪
Same im german and was about to look up a filter but i dont even need it
@@d3r4g45 that is a good thing, it's why their teeth aren't all rotting despite being the fattest nation on earth dying from sugar.
@@AtheismF7W lol, dream on
US is stupid af about what they put in the tap water ... also, can purchase fluoridated baby water at the store, by the gallon 💀 makes zero sense at all
Filter your drinking water. Here’s my anecdotal story. I’ve had low T since I was 20 (I’m 36 now). Total T was always around 330-360 ng/dl. Recently went to the doctor to get rechecked, however, this time Dr checked my total estrogen. Total testosterone was 358, and my estrogen was above high normal at 218! (range for this lab is 70-215) I thought: I eat organic, train heavy, stay away from plastics, have used hemp soap for years, don’t drink alcohol, get good sleep, supplement with zinc, magnesium, Vitamin D etc. etc. However, I was completely ignorant about filtering my water. Started filtering my water with a high quality charcoal filter that claims to remove fluoride, estrogens, etc. Two months later, my estrogen dropped from 218 to 110, and total test went up from 358 to 467. Estrogen dropped by about 50% and testosterone went up about 25%. That was the ONLY thing I changed. My testosterone has never been this high (yes I know it’s still on the low end of normal). I’ve continued to try and eliminate environmental estrogen exposure even further, and I’ll soon be going back to see if things have continued to improved. It’s astonishing that our drinking water can change our hormone profile so drastically.
You're definitely right about the overall benefit of filtering your water, but I didn't really consider that it might be affecting my testosterone. I've had incredibly low energy the past few months and coincidentally, I also started using a pretty crap filter using tap water. I might have to get a better filter
Bro, thanks for the heads-up . . . . . . makes total sense to me. We're drinking the very same water we use to flush our toilets.
Women dumping dirty tampons & maxi-pads, birth control pills, urinating while ovulating-menstruation etc.
So if we're crushing 3 - 4 liters of water everyday, that's a helluva lotta unwanted estrogen we're putting into our bodies.
Incidentally, estrogen is an antagonist - testosterone. If our estrogen levels are high, our body's test production is suppressed and visa versa.
Translation.....I'm getting a a damn filter ASAP!!!!
Love & Respect________mykey from toronto
@@ImperatorCaesar22 another way-to-go . . . . . . home 'water distiller' machine
Can you recommend the water filter you use?
@@rolandgreco5850 I’ve been using the Epic water filter.
Huberman just said that sleeping later than you're used to by an hour and a half pretty much eliminates the HGH secretion for the day even if you sleep in
is this why you feel tired for the whole day if you oversleep?
Source?
@@christophcrs8472 ^
@@eyekey346 i think he meant going to sleep, not sleeping in?
@Eye Key yeah sorry, "When we go to sleep 1-2 (or more) hours late, we do not experience the GH peak that night. Even if we sleep in." That's the exact quote from the post
TLDR
Sleep and wake up at a specific time everyday to line up with your natural circadian rhythm
Don't neglect fats.
Don't simply supplement without understanding your deficiencies
Chlorine filter for the shower (unsupported)
Minimized microplastics in your food/water. Example: Don't store/microwave food in plastic containers. Don't drink bottled water.
What do you drink instead? Tap water is loaded with chemicals
Filtered water.
@@AZ-gs6hj like a brita?
What would you drink instead tho?
Lol he's saying don't drink plastic bottled water guys... you can filter your water and carry around a metal or glass bottle instead of a plastic bottle that has been sitting out in the sun by walgreens window or when packed off of the truck
Technically watching this podcast gives you testosterone if you learn and get inspired and achieve results.
How to boost test naturally
1. Sleep well
2. Caloric maintenance or surplus
3. Healthy fats
4. Heavy squats
5. Stop smoking and alcohol
The best way is to detox your body with at least 12 months on raw fruit. After decades of eating cooked foods we have all stagnated our lymphatic system which is our cellular sewer system, burned and corroded our glands and organs with acidic mucus which is created by eating cooked foods.
I am currently on 4.5 years on raw fruit. I cured psoriasis and arthritis in just over 12 months. I lost around 20lbs of muscle because the body will dispose of all cells built on inferior foods. It is an inevitable part of the regeneration process. I have rebuilt the muscle with watermelon, oranges, bananas, medjool dates and coconut. I have eaten no protein sources and that is another bs con. It is promoted to make you sick as protein is extremely acidic.
@@Insp.CountMortisWinshipKlaw no thank you mate, you do you
@@Insp.CountMortisWinshipKlaw I am very curious to see your physique.
@@Insp.CountMortisWinshipKlaw bruh, you really need to watch Derek content. The stupidity out of your comment is off the roof
@@Eyearel Look at Christian Bale in The Machinist, peak fruititarian physique..
* Sauna increases T
* Simply talking to women increses T
* Cholesterol 2h before bed increses T
Oh, good to know. I have a 4 year old and a 1 year old. I haven’t slept in 4 years. My test prescription is to get rid of the kids.
Or you can put the kids on a schedule. There's a book for ever year of child rearing from infant to adulthood.
I’m 52 and I’ve been weight training for 39 years. The trick I use to pump testosterone is to hyperventilate 10 or 15 times before doing a heavy lift. Somehow that supercharges muscles. Doing 120% in short bursts using this method drives testosterone levels higher. I also imagine someone trying to hurt my family in my mind just before I do a lift to trick the mind into squeezing testosterone. There’s no way for me to obviously measure the effect, but I can tell you it’s night and day when I do my lifts and this procedure built a lot of muscle on my body
You're 52?! Is that you in the bio picture for real? What the f*ck bro, you look amazing 🤯
Nice!- This for sure works. I do the same. Hope, you don't mind me daisy chaining off this- your comment was unique and the best I found!
Wim hof breathing protocol. I think it's something to do with oxygenizing blood you def. fatigue slower. Also heavy compound lifts need filled diaphragms to reduce injury. I even try forcing more air in between hard reps and notice extended endurance and filler diaphragm. I wouldn't be suprised if someone soon comes up with a daily protocol. Like morning/noon/night and def. immediately before lifts- Olympic level athletes are likely already all over this- the body in a more alkaline homeostasis recovers faster, which converts to strength. I'd be curious to see if one prioritized Alkaline foods over acidic if this wouldn't have a similar effect on strength gains.
Also, to add to this. B/c I didn't see this listed and know it works. Overdose on veggies to get full, up front ea. meal. Minimize carbs, prioritize vegetables over protien but still hit the 1g per lb on protein. Veggies first priority- For 2 reasons- 2nd reason- b/c vitamin/minerals absorption needs to hit critical mass and go way beyond the RDA to have affects on Test/strength. And primary reason for eating veggies is to maximize stomach real estate for good fat consumption. Coconut oil/Nuts/Avocados they will make you strong and you can eat more without getting too fat if you are eating carbs only minimal and with dinner to help induce sleep. My veggie of choice is organic spinach boiled before I put into shakes (drain & chuck the water). You get all the vitamins plus ecdysterone which is related to strength gains (there were talks of WADA banning spinach due to scientific studies) that tells me enough to consume it and test the placebo for myself. And the last recipe is the fluff no hard core mf's care to pay attention to, or at least I didn't in my twenties.
Prioritize legs/deadlifts
Placebo/Maxims-
Do less shit wrong. You know the protocol for sleep/caffeine/daylight/alcohol/no sugar- stop messing up first before looking outward for crutches, hold yourself accountable. It's how you should approach everything- mess up less and grow the foundation.
Movement is healing- many elderly rapidly decline after a hip injury because there in bed. Blood flow is key, specifically get it into areas you just trained. In other words, you had a killer leg workout, you should be doing a few sets of body weight squats over the next few days to accelerate healing for your next leg workout.
No matter what you're protocol is believe in it fully, that it's working this is the powerhouse of thought, it beats cancer, it catalyzes progress and is a gain maker. And if it's not working you will know. By not getting confused. You parse out trials of new supplements with standardize behavior - to protect yourself from becoming overwhelmed with doubt as too many variations often lead to. Respect your decisions- journal and note take all details. If you don't, you'll likely waste years toiling with the same mistakes brought about from a whimsical mindset.
@@countdunkelheit1389 thanks man! Yeah that’s really me in the photo. Exercise has kept me young 😉
@@seansmith2339 thanks for the corroboration! I’ve studied yogic breathing and it’s helped me to summon sleep, energy, boost strength, focus (mindfulness) and overcome anxiety speaking in front of large audiences. There’s a lot of science and gains mainstream fitness “experts” are leaving on the table without breath work 💪🏼
youre a fucking genius bro this is the best comment here. the psychology to it is HUGE, what your saying makes complete sense. you are tapping into your primal nature to squeeze every last drop of T from your nuts hahaha
I get that this is just an anecdotal observation and not a scientific statement - but I’m surely not the only one who has noticed that there are plenty of people who don’t optimize any of this stuff whose T levels are clearly through the roof. In particular low income people whose parents couldn’t afford to make healthy food choices while they were growing up, and were exposed to a lot of processed foods, sugars, plastics, etc. And they still turn out to be the type of guys who seem like they can just look at weights and gain muscle. Like genetics just seem to be a factor that is more impactful by several orders of magnitude
That's because genetics trump all of the above.
That is correct, and the reason there are no YT videos about genetics is because you can't do anything about it. Focusing on what you can change is generally a winning strat.
-Follow circadian rhythm
-get enough fats
-get water filter that blocks chlorine and fluoride
-stop touching receipts
-don't cook or eat in plastics
-get a water bottle that doesn't have metals leak into water
-zevia cans have less harmful metal
-get bloodwork done to get baseline
Don't leave the house. Got it.
@@pyrhoelmao
Don't touch receipts?
So don't use a metal water bottle because metals leaks into the water. Dont use plastic water bottles because the plastics leach into the water. So what should we use for water bottles???? Glass can break and shatter. What now??
@@paulgator68 Don't drink water
Surprised they didn’t discussing lowering body fat. Most guys have too high body fat even tho a lot of their audience might not.
Recently got tested and have 1154 ng/dl test and 71 free test. I don’t try at all to optimize my test.. I was genuinely shocked
How old are you?
Sooo... if you work from 10pm to 7am you're screwed 😂
Correct. High risk of cancer and shorter life span on average.
My weakness is alcohol , and when I quit , making sure I don’t overtrain and undereat/ under-recover
Over-train? Unless you're an Olympic hopeful you can probably take that one off your list.
@@krane15 not true. Some people put more time into it than you think , also you might not know what going hard and really pushing yourself means. Also some people can use it as a way to deal with life after addiction and don’t take days off. As a former college athlete, I find most people don’t even know what pushing themselves hard means …especially people who are overweight
@@justaguitarplayer2059 Read my comment again. You didn't counter it, you confirmed it. The amount of people that over-train may be 1 in 500. So rare you can ignore that symptom completely.
Only people in selected specialized groups --- as I've already mentioned -- need to worry about over training. Its not something that would be an issue with the mainstream.
Swimmers have the best aesthetics of any athlete. They're in chlorine pools. I am not dismissing any of this but I feel like he may be over thinking this a bit. No receipts? come on... You're fine.
I’ve been following all these methodologies for many years. Something I’ve changed up recently is my relationship to the world, otherwise mindfulness. We’re born as a clean slate. We’re time what’s good for us and what’s bad for us. The eventual impact of anything on you is magnified by your perception and relationship to it. Sugar is significantly more detrimental when accompanied with copious amounts of grief
Clean slate is obsolete and inaccurate. Research it. We commenting with all kinds of inclinations and characteristics that impact us based on innate proclivities. Ancestral trauma is real. Research mice tested for trauma based on smell-electric shock. They were bred w mice not exposed to smell-shock exposure. Offspring for 4 generations reacted to the smell with terror.
Spot on. They are using strategies to keep us in a stressed state, a constant sate of fear, the demands that are put on even the lower levels of employment are 10 times what they were a few decades ago. The demands on us in life generally these days is a hell of a lot more than my parents generation, this in turn leads to elevated cortisol levels, leading to heart and respiratory problems. It also effects the mental state. I don’t think most people understand the toll that living in these times takes on your general health both physically and mentally.
We need to start rolling back the amount of time we spend on working to attain the useless crap that the elites and peer pressure from our associates say we need to be happy or we think we need to have to be accepted by those people.
It’s a cycle we need to remove from our lives, want less free up time and live healthy, and be kind to your mind.
No small changes will increase your testosterone. Its big changes. Not a handful of supplements. When i found the truth i reversed my low T at 48 years of age. You guys will find this very useful. Complete Guide to Testosterone by James Francis
Just to add to the vitamin deficiency mention. I had an intolerances test done by a lab (from hair samples), and the results included a breakdown of vitamins and minerals I was deficient in. It was interesting marrying up those things I was deficient in against food stuffs I have levels of intolerance to. One example was I was deficient in B1, but that confused me as I eat a LOT of beef. An app such as the one described in the video wouldn't have identified I was low in B1 because I eat so much beef. I then found beef on my intolerance list, which described that my ability to process beef was likely low. So I began to supplement with B1 tablets. Only a low dose, within the daily recommended, but 6 months later after another intolerances test, B1 didn't feature in my deficiencies. So I would appear to process B1 in tablet form well, but not so well from the food stuff (beef) itself. Make of that what you will, but I found it really helpful and good to know.
@@cat-le1hf I used a service provided by "intolerance lab" in the UK. I got the platinum package if I remember right, through a Groupon voucher deal. There are other groups provide the same service though.
The ironic thing is vitamins, especially B vitamins, are useful in their own acquisition. If you're deficient in B1, the systems that acquire B1 don't work as efficiently. It's rough.
Hair sample tests are not showing proper results. Your b1 deficiency was just a "guess" from the lab company. Look it up pls. Hair tests are not working. Thats why the next test didnt show a deficiency
Thank you for sharing that
@@Matt.Schofield- Do you supplement with Benfotiamine or TTFD? I eat a lot of beef, as well, however I’ve come to the conclusion that supplementation might be necessary for some, if not the majority. I think there’s a channel called EO Nutrition that talks about B1 therapy.
LEMME GUESS, SLEEP, EAT MORE, DRINK MORE, MAGICALLY HAVE NO STRESS AND GET VITAMINS CHEERS LADS
Night shift is killing my gains
Just nap on breaks an shit if you get the chance.
When I worked night shift my sleep was always amazing. Now that I Work a 9-5 it is terrible
Plus I could actually get in great workouts during that time. Now I can only get in pretty quick ones during the weekdays. I miss it for sure
@@GS-kj6ur it's tough going to sleep at 6am.
@@trkddy yeah I’d usually be home by 3-4. But I could sleep until whenever I wanted. Thankful to finish school and grab a nice white collar job but I do miss staying up late at night, working out whenever I wanted, however late I wanted, and unlimited opportunities to smoke, drink, have sex etc late
Wow never touching receipts again
More books more looks
1:45 the difference as Humberman puts it is not all sunlight is the same. Sunlight at sunrise and sunset is especially important as it has a unique contrast of orange-pink hues that trigger neurocircuits and set your circadian rhythm.
Go to sleep before 12am, get at least 7 hours, get adequate micronutrients from diet, chlorine filter shower head, use glass instead of rubber food containers, and get blood work to track progress.
One thing that needs to be mentioned is body fat %. It doesn't matter how organic, plastic-free, and whole-food your diet is if you're like 25% body fat. You absolutely need to be in a healthy body fat range for optimal testosterone production. For males, this is usually no more than 15%.
Having a higher BF% will contribute to more systemic inflammation due to adipose tissue secreting adipokines, which is why losing weight lowers inflammatory markers like CRP. Having a higher BF% also decreases insulin sensitivity, which is important for muscle growth. Don't listen to the anti-carbohydrate crowd who say that keto is the only way to reduce inflammation and insulin resistance. It's not. Decades of research have shown that a simple caloric deficit does the same exact thing. But if you want to use keto as a modality for that caloric deficit, have at it.
Having a higher BF% also puts you at a worse position when it comes to your lipid profiles. You don't want risk factors like high triglycerides. Not to mention, you just look like crap aesthetically. DO NOT BULK IF YOU'RE OVER 15% BF.
Who’re your go to people for getting the best deficit number + workout routine?
To look like the roided guy in the thumbnail? Nothing you can do naturally.
Just ditch like 90% of carbs. Look at Vince Gironda’s steak & egg diet. The man ahead of his time during the silver era.
I really like this lifestyle, but his cause of death was heart related. Likely linked to his diet.
@@HelloGleb man, his cause of death was being 79 years old.
Yeah totally bro . . . . . Vince Gironda was waaaaaaaaay ahead of the BB curve. Anybody who trained stud's like Carl Weathers (Apollo Creed) gets my respect.
The VG's legendary book....'Unleashing the Wild Physique' got me into taking "Desiccated Liver" tablets for awesome pumps in the gym.
Chris's staring eyes are kinda creepy O_O
Not me, when Derek says drinking out of plastic water bottles will kill you, looking next to my laptop at the 20 water bottles I've consumed in the last couple days😂
This guy doesn't know what he's talking about. You can tell by the body language that he's bullshitting to a large degree. It's fascinating that he's made it this far.
*Here’s my protocol (average 900-1100 ng/DL test levels):*
1. *Animal based diet* - grass fed red meat, fresh fish, oysters, eggs, ghee/tallow, raw milk (4000 calories approx)
2. *No plastic* - I use glass bottles, glass cookware, stainless steel or cast iron pans, etc
3. *I mainly drink rain water or bottled sparkling mineral water* - I feel shit and cognitively slower drinking tap water.
4. Sunlight - vitamin D3 (10,000 IU daily)
5. Raw Onion & Garlic - great for immune functions and studies show correlations to increased testosterone
6. Oysters & Fish (ZINC) - combined with enough food ensures your thyroid is operating effectively this will ensure you’re producing testosterone and sperm
7. Engage in combat sports - harder environments will increase testosterone.
8. Change your training - week 1: do 65% max daily and then week 2: do heavier lifts every second day. Repeat
9. Decrease stress - stop hanging around people who make your life worse and stop caring about your job etc
10. Stop using Teflon pans etc they’re cancerous and estrogenic.
11. Stop using shampoos and soaps and fragrances that are estrogenic and cancerous. Use natural oils (e.g. coconut oil etc).
12. *keep your balls cooler* - overheating can cause infertility and will logically cause lower testosterone. E.g. a lot of chefs and mechanics are infertile due to heat around testicles.
14. *No processed foods.* No soy, low sugar, organic fruits only in season.
*I’m 6ft3 and was 440lbs at my max.* Currently 340lbs cutting to 290lbs. Obviously my testosterone is higher around optimal bodyfat which for me is 16-18% because I’m a bigger man.
12-16% bf is ideal for most men. More fat is necessary when you have more muscle for optimal performance and daily life. Especially for testosterone and sperm production.
I am natural. Just to clarify. I definitely noticed my testosterone lowered since moving from the farm to the city. Aside from being lazy and gaining fat, it was likely due to the toxins and poor food. I always felt cognitively worse in city environments.
I would to exchange information to talk more about this
So you drink rain water in a city? I doubt you’re doing that.
@@fcoll9123 read his reply to his own message
How much of this is evidence based?
(Studied)
Arty farty , Just train hard and eat good, Have a mindset of today is going to be a great day, Overanalysing everything you do is just detrimental to whatever you want to achieve.
Discipline and consistency will take you the rest of the way.
What sucks is where I live I can't fall asleep until like 2-3 am, but when I spent a couple months on vacation in a different time zone, I was immediately and permanently a morning person. I woke at 6am and went to bed at 9 everyday I was there, no jet lag. It was nice having a socially acceptable wake cycle. I've tried everything btw, no caffeine after 12pm, dim lights and filters from like 7pm, exercise in the morning, 1mg melatonin. Nothing sticks. I basically I have adopted a biphasic sleep cycle out of necessity, sleep from 3am to 8am, then another nap in the afternoon. I'm useless and depressed without this nap
Keep pushing till you train the body to release sleep hormones at 10pm
Same bro
I had the same awake late while home but sleeping early while on vacation. Perhaps excited for the day while on vacation and enjoying the rest. Versus dreading work day.
What's wrong with biphasic?
@@helmimakes Might not be a problem for some. Could cause problems socializing normally, needing to sleep i.e. energy crash in the late afternoon
Lol... love derek but he don't know 💩about being NATTY... Kind of like someone telling you how to deal with anxiety and never had anxiety! Just because you've had some guest talk about it, you got to be able to do it yourself... I only say this because I was on gear a large portion of adult hood and it was brutal to get my own testosterone up to decent levels at the age of 47...
Man i work late at night... My T is fucked lmao
@@HandyC 🤦🏿♂️
@@HandyC
You are allowed to just buy a house
@@johnnylow3295 if your homeless....just...buy a house
So if I buy a house AND work during the day, I’m pretty good, right?
I work late at night and still get my 8 hours of sleep so idk what you are talking about
Quit drinking and spent half that wasted time every day sleeping and the other half closing out the gym. Suddenly life gets much easier
You can definitely tell he's Canadian when he says "process".
Any word that starts with "pro" Canadians PROnounce differently than their neighbors to the south.
Haha actually yeah
I think there is something to the theory that squats increase testosterone. After not having morning wood for many weeks, the morning after my first squat workout in a long time I woke up with wood.
1 sleep properly
2 exercise
3 eat healthy
4 have a social life (very important)
5 study to be smarter
I;m not sure studying will make you smarter. Although you can memorize more data, its how you use that data that makes someone smart.
@@krane15 If you have no data to use you can’t be smart either.
Studying gives you knowledge. It can also give you knowledge on how to operate.
Every single profession and hobby requires studying to excel at.
Knowledge will help with the social part, you will have topics!
@@SonOfWalhall also it will help you to make money... Hard to keep high testosterone when you can't stop thinking how to pay your debts.
Please go more in depth on why the social life is very important
Complete BS
I followed almost all of this and still had levels in the 300s at 25 years old. Went into cortisol, prolactin, thyroid (detailed), etc etc etc and couldn't find a root cause. My balls worked because my low LH shot up with clomid, which isn't a great long term solution. I've gone on TRT and HCG and haven't looked back 7 years later.
I strongly suspect environmental plastics are the root cause, but they really can't be avoided. You can minimize things all you want, but they are everywhere.
So they did not find the root cause? What improved after trt?
@@travelllller No. Like I said it is probably environmental.
Zero issue with erections and libido. That was the main thing. Improved muscle mass. That is mostly it.
The literature seems to suggest that low T is dangerous and normal levels improve CVD risk among other things. My blood work is fantastic and I keep an eye out for new information. I believe that I am healthier in the long run with it and see nothing to really suggest anything to the contrary.
@@travelllller He said he went on trt
by "eat fat" he actually means eat saturated fat from animals.
8:35 My grandma was Canadian. I still apologize for everything, to my absolute CORE. I mean it. Every time.
I simply feel like an idiot going to sleep at 10pm, simply cant do it, my brain refuses to turn off that early 🤡 even if I had to wake up like 5/6am
I'm turning 69 today. I'll be eating breakfast shortly at 7AM. It'll be a nice ribeye. I'll eat my last meal at 3pm. I'll usually eat according to my weight and energy expenditure through the day. I'll usually have 3 jumbo eggs and 4 strips of bacon when my expenditure is low and my weight, in the morning, is where I want it to be. I am carnivore. My videos are doing well and my energy is also doing well. I am gaining strength.
Cancer and heart attack causing meats ! Half joking. Plant based diets are best
@@Idiotsincarshere To each their own, I always say.
Happy birthday man 🎉 hope u have a good day!
@@MikeNolanMate Thank you.
Was there a point to that, or was is simply a commercial?
Sleep 8-10 hours
Vitamin D supplement if low
Less body fat 12-17%
Strength train 2-5 times a week depending on split
20 min of cardio per day doesn’t need to be intense walking will do.
Eat Whole Food no processed bull shit.
Try and lessen stress
What I experienced: Since I am boxing, wrestling and doing MMA as well as competing (sparring) I noticed my voice in the morning in as deep as Darth Vaders.
Dont know if thats Testosterone, or just relaxation but I feel its the best sports you can do.
my voice goes deep for a day after I eat a red meat steak.
I was doing heavy lifting 5x a week, light cardio 5x a week (20 minutes), lap swimming 3-4x a week (30-80 minutes), sparring in Kenpo 3x a week (3 hours), practicing Kenpo 5x a week (2-4 hours), and speed/heavy bag work. After seeing 13 orthopedic surgeons over several years, I realized my problem was living in Los Angeles (too much stress). I moved a decade ago, and now I only know 1 orthopedic surgeon and 2 orthopedic physician assistants. My voice isn't any deeper, but my hair is all grey.
00:27 🌞 Maintain a consistent sleep schedule that aligns with your circadian rhythm to support hormonal balance, aiming for bedtime before 11 or 12.
02:27 🍳 Include an adequate amount of healthy fats in your diet, as neglecting fats can be detrimental to testosterone production.
03:18 🍏 Ensure your diet provides sufficient vitamins, minerals, and micronutrients, as deficiencies can hinder hormone production.
04:59 🚿 Reduce exposure to environmental stressors, such as chlorine in shower water, and consider using chlorine filters and glass containers for food.
09:48 💉 Regularly monitor your hormone levels through blood tests to establish a baseline and track changes, allowing for targeted adjustments to optimize hormone production.
If I may provide some data here...I'm a natural 26 year old lifter. I lift 4-5x a week as well as moderate cardio 5 days per week. I get adequate sleep and do my best on the nutrition aspect. I am 5'10 and weight 234lbs. PR's in the gym 635 Squat, 405 Bench, 610 Deadlift. Recently had some blood work done and my Testosterone is at 719 which is pretty good for someone approaching 30 and on no androgens. It can be done.
I doubt you will feel a difference between 20 and 36. 30 is still young.
Wait ‘til you’re 45 bro!
yeah, you dont really need to check testo - you can just look at your physique and results ! You have it backwards tho, its your naturally high testo that lets you be in the "good genetics" range of body building naturally. Compare that to some lazy fat hardgainer, and you see why he is like htat - he has low testo.
Sleep, lift heavy, eat fats, avoid plastics, avoid alcohol, cold therapy, 3 Brazil nuts in the morning and at night, 2 caps of fermented cod liver oil morning and night. T level 1000
Main benefits of the oil??
Also, Great ability to question him further, always love watching your snippets
The thing about these lifestyle optimisation guys is not enough (any?) of the advice is actionable by Dads juggling a full time job with family with real caring responsibilities. These sleep schedule ‘dilemmas’ are absolutely academic when you have a screaming toddler in the next room. Now I need to research chlorine filters? Good one😂
why would u ask someone who is in his 20's and using roids on how to naturally increase test? If he knew he wouldn't use roids himself
You're talking apples and oranges. Maxing your test naturally will never get you as big as taking PEDs. People take PEDs for different reasons most of which are to be bigger than is naturally possible. Just because someone takes PEDs does not invalidate their knowledge of a subject
Body washes, shampoos, all natural
Derek talks like he's under the word count for an essay
Less is more
Even certain scents in deodorants, laundry detergents and essential oils can affect your body chemistry. Electromagnetic pollution, all sorts of environmentals. Fluoride is a big one.
You don't necessarily need black out blinds. A Manta sleep mask off of Amazon for $30 works wonders. They block out all light, no bleed and you can take it with you when you travel.
I read somewhere that your skin can actually detect the presence of light. So if only your eyes are covered, but your skin is still exposed to the light, then it could still throw off your sleeping cycles a little bit. I thought it was interesting lol
@@florentinovillegas9932 makes total sense
I swear by a sleep mask. I get a far deeper sleep when I wear mine. And I toss and turn a little and it stays on.
Umm, its the same thing bub. But I'm sure there's one other person that couldn't make the connection.
Everyone is different, just cause one thing works for you doesn't mean it will work for others
I have been overweight my whole life, I am currently losing weight..
I was 125kgs and now I am down to 103kgs. I am feeling better. I am going to Gym regularly & eating healthy & following No Fap..
I need to better my sleep schedule as I sleep at 3-4am everyday and wake up at 8am n I am on the screen whole day..
He didn't mention Porn guys.
Big Sigh of relief.
No fap bros coping😂😂😂
That's just a problem for dopamine not test 😅
and if you work night shift, your basically dead.
Don't forget lifting weights, especially compound movements like squat/deadlift/bench. Also excessive working out can decrease your testosterone, so don't go over an hour especially with cardio
Dont go over an hour? Chill
Bro deadlifts are so bad for your back. Keep doing them and I guarantee you get a back injury.
@@Hungryhipoe I know a lot of people who deadlift and have no back issues. Perhaps those who go heavy and try go max constantly. I'm no powerlitfer
@@CitizenoftheWorld1 my friend destroyed his chances of wrestling in college after winning states in high school cause of deadlifting. He broke his back during a training session and then shortly after got addicted to all the painkillers the doctors prescribed him. He’s better now but that one deadlift cost him a lot of good years of his life. My point is that the risk of deadlifting outweighs the rewards. It’s very easy to injure yourself even with good form.
@@CitizenoftheWorld1 any professional sports trainer will not have their players deadlifting because of the high risk of injury.
My sleep regiment (bad advice)
Try to be in bed before 12 am
Smoke cigarette right before
Drink lots of water right before
Listen to wife snore
Wake up at 6:30 to take kids to school
Drink coffee (as much as possible)
- I don’t feel well
This is funny
Lol, dude in thumbnail has my exact genetics, just more gear, food, and time at the gym... Bruh tho, same insertions and proportions. Just funny thing I noticed.
No disrespect to MPMD but what is his credentials to be throwing out recommendations? A lot of these things he mentions are typical things you hear but c’mon, let’s let actual hormone recommendations come from those with some form of medical background in hormones.
it's called common sense, don't be a dumbass and party till 5am, eat McDonalds and wonder why you feel like shit......everything he said is SPOT on, simple Common sense stuff, that 99% of people don't do.....and they Don't wanna hear the truth.
Agreed.
I know 400mg of Modafinil when i see it ;)
as does chris look at dem eyes
I'm no rocket scientist here but you know, have some common sense. Join a boxing gym, joining a basketball league, ANYTHING competitive where you're COMPETING against other men! follow this with morning ICE baths, plenty of sunshine and LOADS of sex. Finally, cut the P'HUB, gaming, discord, twitch and al this b.s. the modern man partakes in.
I mean it isn't quantum physics.
Idk man. I box and lift but i could never cut down on gaming 💀
and stop eating Cheetos.
Generate energy with a bike.
@@MakeMeLo Lmao I’m Mexican bro we love corn 😂
Morning ice baths are low on the list smh 🤦
More Plates just wants to be as vague as possible while trying to sound smart. Get sleep is the best advice for raising T? No supplements? What
So basically you can't do much except sleep and eat well. Nothing new.
Work out
Talk to women (even simple talking boost T)
@@d3r4g45 Thanks, I thought the working out part was a given. I talk to my wife daily 😀
@@TVResults not sure if that counts 🤣
@@d3r4g45 guess I'm maxed out then haha
You can travel with a water bottle Derek ;)
The number 1 thing you can do is exercise. It is multiples more impactful than anything else. After that, sure diet, sleep etc come into play
No, sleep is more important than anything else.
If you exercise but have poor sleep and diet, then you will fatigue and your levels will drop.
@@deadcell4837 exactly! Sleep is number one👍
I agree, sleep is number one and exercise is up there also but consuming the wrong foods and drinking city tap water (mainly in the U S.) can also highly impact ur health regardless of how much sleep or exercise you do. There's other factors also such as chronic high stress, drinking to much caffeine, low vitamin D levels etc...which can affect your sleep
I am 47 and just had my test checked for the first time. It was 767! I was shocked. I was expecting it to be low.
Retest it. Sounds false.
@@ChaelSonnenOfficial Wow, that was unexpected. I will but only because it is you and not some random. You are a legend mate. Keep rocking.
@@morphosis7655 He's just a man dude and people are different, those could be yo real numbers.
I am so annoyed by the sleep schedule thing... If you have patience to read a long post I will elaborate. As long as you get that deep restful sleep it doesnt matter when you go to sleep or how long you slept. You could be going to sleep at 9pm but if you have sleep issues be it sleep apnea or low t in the first place you arent going to fall into that deep sleep if you stayed in that bed till noon. One summer when I was 27 I got a job as a night security guard working from 8pm to 4am. Until I got home and fell asleep it would be around 5am. So I was going to sleep every day at 5am and slept till around 1pm. My T levels were probably the highest of my life that summer... Huh you say? You know why? Becausw I already had good levels all my youth to the point I even did a month of no fap that summer because I was so horny all the time. I had low body fat around 15%, I went to the beach and swam almost every day but nothing major just maybe 15 mins of low exertion swimming and I did two sets of pullups every other day. That's it. I dont even remember my diet I know I had no caffeine though. I was insanely ripped to the point people would ask me what kind of gym regimen I am on... Michael Jordan would sleep like 4 hours alot of days and perform at highest level because he had insane testosterone levels. Any high performing, achieving person go ask them they dont sleep more than 6 hours because you dont need it. That 1-2 hour of deep sleep just before you wake up is crucial. Kevin Hart says he sleeps 6 hours and look at him, he looks like he hasnt aged a day in 20 years and he doesnt use steroids but the man is high achiever who kept himself in pristine shape his whole life. So yeah, do all other things first like vit d, excercise, stress managment, caffeine managment,diet etc. before you blame your sleep patterns. (Coming from low t sleep apnea sufferer now at 35, btw Derek also has sleep apnea) Also I forgot why sunshine is important... Its not just vit d, its damn red light. You need to expose your eyes to red light everyday. Hubberman preaches this and my "anecdotal" evidence supports it. Basically since I moved to low sun country and worked indoors I had very little of that. I got red light and I try to get natural light when I can. You really only need 15-20 mins its a huge difference its like it literally wakes your body up, go listen to Hubberman its a must.
You answered your own question. Nobody's going to read a long post, so keep it short.
Just live a good lifestyle and everything including test will work out fine. What is a good lifestyle?
- 8 hours sleep
- eat paleo
- lift (resistance training) most days
- run (or similar endurance training) most days
False. The next time things seem that simple, stop and consider they're probably not that simple.
@@krane15 they are that simple though. Just not simple to implement for most that dont prioritise.
im on a weight loss journey. the big ones that have made huge changes is bread, rice, these are the most unhealthiest foods. eversince cutting out bread and rice my weight is dropping down. sleep im working on. sometimes i get bad sleep waking up 3-4 am i struggle to lay down and just sleep i have to wait till my body does it itself. stick a movie on and just lay there.
Rice is not unhealthy, its just high in calories
@@Vincent-zp7ee facts, rice isn’t very filling though so it’s easy to eat a lot of it, and bread can still also be good for you depending on the bread you just have to eat in moderation
Bed at 8:30pm. It will change your life ! Waking up at sunrise always (Well, my dogs wake me up at sunrise 🐕) I am very thankful for them I never have to hear some annoying alarm.
Try dawn simulators philips
Yeah, but you’re missing this really cool thing called “the night”. (I like nighttime.)
Bed at 8:30?? That's no life to live!
@@MountainBladenot when youre older and focus is longevity
Why do you need TT if you're going to bed 8:30?!
are you sure that humans are meant to have a rythm ? , arent we pretty universal in the animal kingdom
Derek is an amazing source of info
No he’s not. He’s a bro science guy with a few years of limited experience 😂 he ain’t been doing this for 10+ years.
You wanna learn, go ask a real bodybuilder in your gym who’s been in the game more than 5 years
@@darbyohara What are you talking about, You just said Derek was a bro science guy and then told me to go to a gym and ask a Gym bro.
@@Rinsii-y6k I said go ask a guy who has experience beyond talking online and 1 show. Ask a guy who’s been competing and using gear/training and dieting for 10+ years.
@@darbyohara You still dont understand what your asking, INstead of trusting a guy who owns and operates a company who uses medical grade test and has actual background in such applications you want me to go out and vet random lifters just because they lift in a gym setting.
You have to see just how silly that is ?
Lets agree to each other that our views are just not aligned and go seperate ways.
I only know 1 guy who lifts and does gear but i still would not go ask him about what he is on and dosage i would go to a medical professional.
@@Rinsii-y6k more plates more dates doesn’t own or operate a company. He’s a content maker. Anyone can use medical grade test, just go to your doctor.
I’m saying this guy has very little expertise compared to those in the bodybuilding community. The issue is that because PEDs are a schedule 3 drug, there is no medical research being done to see how and why they work and the best application. So the only way to gain the best info if by those with the most personal experience. MPMD isn’t that. Hes got some knowledge but it’s not in-depth decade long real world experience.
- 🌙 Consistent sleep patterns, aligning with circadian rhythms, positively impact hormone secretion.
- 🥩 Adequate fat intake in the diet is crucial for testosterone; some neglect fats, affecting hormone levels.
- 🌾 Monitoring micronutrient intake through tools like Chronometer helps optimize hormone production.
- 💊 Targeted supplementation can compensate for deficiencies in diet, enhancing hormone output.
- 🚿 Environmental stressors like chlorine exposure in showers may affect testosterone levels.
- 🍲 Avoiding plastic in food storage and opting for glass containers minimizes potential hormone-disrupting effects.
- 🥤 Researching and choosing quality products, like metal-free drink cans, can reduce harmful exposures.
- 🩸 Regular blood work, especially in younger years, establishes baselines to track and address hormonal imbalances.
I've been using Cronometer for years. It has helped me round out my diet substantially.
Same here, it's probably one of the best nutrition tracking apps out there, even the free version. It was a big part of helping me optimize my diet and health over the past couple of years.
Cold showers are the way to go gentlemen.
I don't think it matters what time you go bed per se - but having a consistent sleep schedule definitely makes a difference. So sleeping from 2 am to 10 am every night is better than alternating 2am -10 am and 8pm -4pm
Defiantly, I don’t think it matters the time day just as long as your on the same sleep schedule, and while sleeping your in a dark place which promotes melatonin output.
It does matter. There is science behind the circadium rhythm stuff. Dr. Ronda Patrick talked about it at length on one of Joe Rogan's podcasts. If you did everything the same, but moved your awake time to night shift and slept during the day, it is much harder on your body because we are not nocturnal. I don't remember all the specifics at all, I just remember the take away and started doing time restricted eating because of the podcast😂
@@yesitrotamundos2904 Night Shift is a more extreme example and I’ll give you that’s awful - but mostly cause you get so little sun. If we’re talking 8 pm to 4 am vs 12 am to 8 am vs 2 am to 10 am consistently - there’s not much of a huge difference.
I have heard it said that sleeping before midnight is much more beneficial than sleeping after midnight. I often feel better when i sleep before rather than after.
Many people don't know that metal cans / packaging require several chemical coatings to prevent corrosion, or the packaging altering taste . Let me tell you as someone how works at a chemical plant that makes packaging coatings . there are loads off carcinogenic and toxic substances being putt in these coatings so don't fool yourself metal packaging is just as bad or worse than plastic packaging.
What makes Derrick an expert? What's his degree in?
Good question.
He's just done a crap ton of independent research and reads a looooot of academic studies. There's plenty of PHD doctors that have terrible advice and some have good advice. Just because you have a degree doesn't mean you know more than the guy who reads all the information on his own and consumes himself in the literature. Plenty of experts in all facets of life that don't have a piece of paper they paid 300k for.
Parse the quality of his advice rather than gatekeep.
MORE dates 🧐
If I add up the massive lifestyle shift, cost, restrictive diet, worry, research, etc. I'd almost opt for a little lower T and enjoy my fucking day. Holy hell. I just try to sleep good, eat kinda good, and worry less...and my T is golden for 54 years old, no supplements, things work as they should. Feel great. There's a tipping point where "how much of this body optimization is just a manic outburst?" with me. I've got more fulfilling things to do with my time.
I'm 44 and my levels came back 847, I take *allmax testofx*, eat garlic and stay hydrated.
Just so you know, its not the number that's most important, rather, how you feel. The numbers are for doctors to make it easy to justify their treatment. When your number are below normal, no explanation is necessary.