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On this week's Wellness Wednesday episode, Evan shares his current research on hormones and more specifically with testosterone. Testosterone plays a significant role in the health of both men and women, and does more than just increase libido. Testosterone helps with muscle development and bone density among many other things. Unfortunately, we have been experiencing lowered testosterone levels as a society. The amounts aren't just slightly lower but rather significantly lower. The levels are so low that a person in their 20's has the same levels of testosterone as a 60 year old person pre-2000's.

These lowered levels of testosterone have been showing up and will continue to show up in our lowered birth rates and overall health as species. Therefore, it is of the utmost importance that we do everything in our power to increase our testosterone levels and stop consuming and using products that disrupt our natural hormone production.

Learn why testosterone is important and how to naturally boost its production in this episode. Do everything with good intentions and connect to your elements.

Disclaimer:

This podcast is for educational purposes only, it is not a substitute for professional care by a doctor or other qualified medical professional. Evan Roberts is not a medical professional and this podcast is provided on the understanding that it does not constitute medical or other professional advice or services. Statements and views expressed on this show are not medical advice, this podcast, including Evan Roberts and any guests on the show, disclaims responsibility for any possible adverse effects from the use of information contained in this episode. If you think you have a medical problem please consult a medical professional.

Reference:

https://bengreenfieldlife.com/podcast/hormones-podcasts/increase-testosterone-naturally/

https://www.usatoday.com/story/news/factcheck/2022/05/09/fact-check-testosterone-levels-lower-25-1999-2016/7381735001/

hey, what's going on, everybody.

Welcome back to the elemental Evan show thank you all for tuning in

on this wellness Wednesday episode.

Uh, these are full length episodes, as opposed to the Monday episodes

that are ma uh, mini Monday episodes.

Uh, but this one is going to be a little bit of a longer length one.

I still keep them pretty compact because I want to obviously deliver

a lot of information in a short amount of time to all of you.

So I'll do my best to keep it as short as possible.

But today's episode is going to be on a very interesting topic that will,

you know, honestly, I'll just be able to scratch the surface of, uh, but

nonetheless is extremely important and definitely needs to be heard.

And that is on the topic of testosterone.

Um, we we're, we're going to dive into what it is, why it's.

Important in both men and women actually.

And, uh, why you should be concerned about your testosterone as well

as what you can do to help boost your testosterone production.

So that is going to be the topic of today's episode.

But before I get into all of that, I want to mention that if you were not

already subscribed on whatever platform you're listening to this podcast on,

then please go ahead and do so whether that's on apple podcast, um, I think

it's what Google podcasts or Google play Spotify I'm on pretty much most platforms.

So go ahead and subscribe on there.

So you never miss any of these episodes.

You'll always be notified of them.

Uh, and then also go ahead and leave a review on apple podcast.

They allow you to leave a little written review, which I love to

see what you guys have to say.

Uh, you know what, you're into what you're not into about the show.

Uh, really helps to spread the word as well, and also feel free to check

out the video format on YouTube.

If you're not already, uh, go ahead and get on there and get subscribed as well.

I am doing my best to get all of these episodes up on YouTube as well.

Uh, it might come up a little bit late, but I usually always get them on there.

Uh, so go ahead and check that out as well.

Get subscribed on there and you can see the video format of this and yeah,

I think that's pretty much most of the news that I wanted to cover for today.

And aside from that, I'm just really excited about this whole episode,

because there's a few things in my.

You know, continual education of health and wellness, which never ends.

And that's a Uh, we're always learning something new.

Right.

But for me personally, testosterone, and really just hormones in general

are one of those topics that.

I am still really learning so much about and through learning.

You know, I get super pumped and I'm, I, I'm happy to share all of this

information that I'm finding with all of you, because, uh, just by expanding

my own knowledge, it really fires me up.

And like, I'm, I'm like, ah, I need to tell people about this.

And so obviously that's why I have this show, but.

Uh, I just wanted to also really mention that these, you know,

testosterone and hormones, they are a topic in which I'm still, you

know, developing my understanding of.

So as I'm going through this whole episode, please understand that, you

know, I am not a medical professional.

If you are having issues with testosterone or any kind of hormone issues,

please go see a medical professional.

That is absolutely the correct step to take this, uh, podcast really as a

whole is just meant to provide you with a lot of information, maybe information

that you're not going to hear from the mainstream media and, you know,

can really give you some insight on.

Very specific issues that you might be having an overall really just how to

live a better and healthier lifestyle, really shooting for longevity.

That's my main goal is I'm really focused on longevity style diets.

Um, and, and healthy, uh, sorry, lifestyles as well,

not just the diet, right?

Like every portion of, of what health and wellness is, is what I'm focused on.

So I just wanted to give that little intro, uh, to let you all know that

I am still, you know, continuing my knowledge on all of these

hormones and, um, with testosterone being one of the really big ones.

So please understand that I will try to provide some, uh, some

statistics where possible and.

Uh, leave any links in the show notes.

Backing anything that I'm saying, but really the best thing to

do is to do your own research.

And if something intrigued you on Go ahead and follow up with the,

on your own to really make sure you are educating yourself properly.

But aside from that, let's go ahead and jump into today's episode.

I'm super excited about it.

So testosterone, let's just start off really basic and kind

of cover what testosterone is.

So testosterone is defined as an androgen or sex hormone or by Oxford dictionary.

They say a steroid hormone that is responsible for the development of male.

M a L E secondary characteristics.

So personally, I think it's actually really hard to find

a definition that is going

You know, absolutely stellar and perfect for what testosterone is just because it

does so many different things in the body.

But nonetheless, that is the current definition that we

have of what testosterone is.

So you can pretty much just think of it as an androgen or a sex

hormone or a steroid hormone.

Right.

Now as far as what testosterone does.

The most commonly thought of function of testosterone is

boosting libido and sex drive.

Right?

I mean, I think most people, when you talk about testosterone, maybe not now, but

at least, you know, back in the day, it was definitely usually associated with,

uh, boosting the libido in the sex drive.

Right.

So while that is definitely a generally agreed on function of testosterone.

It's really just one of the functions where testosterone actually does a whole

lot of other things in the body such as.

Um, you know, making sure that you have proper bone mass, making sure that your

fat distribution is handled properly.

Uh, making sure that muscle mass and strength is maintained and

well up, kept and able to happen.

Uh, grow your muscle, right.

And production of red blood cells and sperm is also responsible.

Uh, that's another function of testosterone.

And on top of that.

Uh, and this is coming straight from Dave Asprey and one of his podcasts,

he talks about how testosterone is also responsible for motivation.

He says that it could be a hormone that is very important for actually motivating.

Uh, people to do things to have drive, to get up and go out and,

and, you know, get after it do work.

Um, uh, and he goes on a whole talk of kind of why that is, but

essentially I think that's a really important one to understand as well.

Uh, that, you know, our hormones, they do so many different things,

you know, literally from bone mass to red blood cell production, all

the way to actually motivating you.

Right.

So they're very, very versatile in what it is that they do.

Uh, they're not just one.

You know, one function things, right.

And pretty much nothing in the body ever really is.

Uh, everything's so intertwined.

Right.

And one

Uh, affecting your hand could be affecting your foot, you know, so, uh,

we have to really keep that in mind here.

Uh, with everything in health and wellness, right.

So now let's kind of talk a little bit about testosterone in women.

So if you didn't already know, uh, testosterone while it is, you know,

definitely primarily thought of as being a male sex hormone, right.

It is definitely very important in women as well.

So, uh, women, if you didn't already know, definitely do have testosterone, right?

They produce testosterone, not to the level of which a male would produce

testosterone, but they do still have it.

And it plays a very, uh, important role as well.

So, uh, actually in the.

British journal of general practice.

They say that, uh, Actually insufficiency of testosterone

could lead to dysphoric, uh, mood.

So dysphoric here is going to mean unhappy, uneasy or dissatisfied.

Um, it can lead to unexplained fatigue, reduced libido changes in cognition,

bone loss, and decreased muscle strength.

So.

Absolutely absolutely critical for women as well to have testosterone.

And like I said, has so many different things that it's

responsible for, or at least helps in.

Right.

And so once again, here, we're talking about from everything from your mood,

all the way down to bone loss, right?

So very, very important for women as well.

And these can also be seen in men, these issues as well can be seen

in men if they're in a, if they're not having sufficient levels of

testosterone, uh, but definitely.

In women, this is also a very important matter.

And I think it's important to talk about that because testosterone usually

is just implied with the male, right.

Where it's actually very important for the female as well.

So making sure we're addressing that is important and letting everyone

know that yes, testosterone does exist in women and it is important.

It does play a very vital role.

So now let's kind of talk a bit about why you should even worry about your

testosterone and your testosterone levels.

So if you did not already know this testosterone has been dropping

consistently every single year.

So some studies say that as much as 1% every year.

A decrease in testosterone occurs.

Uh, and then there's other studies that say that a 22 year old male

has the same testosterone levels as a 67 year old man in the year 2000.

So that's pretty wild, right?

We have some saying a 1% decrease each year, and then a person who is

22 years old today would only have this, uh, testosterone levels of a

67 year old man in the year, 2000.

Right.

That's extremely wild.

Um, it's definitely something to be concerned about, uh, when

we see levels dropping like that in such a short period of time.

Um, I think it definitely is reason for concern and, um, you know,

just really speaks to the fact of how important testosterone is.

And I think we're really going to.

Uh, well, actually I think we're already seeing a lot of the implications of

not having high enough testosterone.

So.

It's definitely something that is.

Being depleted in our society and in our, in our bodies.

Right.

Um, and I think really it's actually going to make for a society that is

weaker, not just physically, because obviously muscle maintenance comes from.

You know, has a direct relation with testosterone, but also is going to

make us more susceptible to, uh, health problems and disease by not having

proper amounts of testosterone, right.

Testosterone plays a massive role in our health.

Um, it doesn't just do, you know, sex drive and libido, right?

It does a lot of different functions in the body.

So.

Uh, it's a very, very important thing.

You definitely should be worrying about it, look into it and see for

yourself kind of the statistics on what's happening with testosterone.

And also it's just important to note that, you know, um, even.

When you go get blood work done.

The level of testosterone that they were claiming is like, correct.

And the, you know, the average amount that you should be in has

dropped over the years as well.

So, um, you know, back in the day,

What would've been considered a normal level of testosterone

would now be considered a high level of testosterone, right?

Like you would have above average levels, essentially.

So, um, very important to note this and understand that, you know, just

because we are dropping in testosterone doesn't mean that that's, you know, the

average that's correct for everyone.

It just means that we've all been dropping in testosterone.

We need to actually, uh, be worried about this and look into ways of how we

can increase our testosterone to make sure we have adequate levels for proper.

Her health, right.

So let's go ahead and kind of state an obvious question here, but where has

testosterone produced and how has it made.

Well, testosterone is produced mainly by the adrenal cortex and the testes

for men and as well, the ovaries for women, which I didn't know that one

personally, but, um, Uh, yeah, so really interesting to know that obviously,

uh, plays a massive role in the men obviously, but, uh, as well in the women.

So the adrenals and the testes for men and the ovaries for women is where

testosterone is actually being produced and how to get more testosterone, which

I think is going to be probably the best question of this episode, right.

Is probably the most important one here.

Uh, I think we need to first start off with making sure that

we are not messing up our body's ability to create testosterone.

Right.

So that's the first thing I think we really need to focus on and we have

a lot of, you know, Uh, what they would call hormone disruptors, or just

essentially things that are not allowing your hormones to be properly produced

and maintaining their correct levels.

So a few of those things are going to be things like pesticides.

Uh, definitely, you know, glyphosate, which is literally

just round up essentially.

Uh, that is a known.

Uh, hormone disruptor, you have plastics.

So things like BPA and BPA is just one example.

There's tons of other, you know, BP, whatever.

Um, and they are all really, really bad for your hormones.

They definitely disrupt the levels.

And, you know, we have to think about these food containers

that are plastic, and then being heated up with food in them.

It's not a good idea.

It's not a good idea at all.

If you have plastic, um, you know, food containers and you are just

going to continue using them, then please at the minimum, just do not

heat up food in a plastic container.

In fact, please do not heat up food, even in that microwave.

Go ahead.

And I know it's more time, but maybe put it in a pan or in the

oven and warm it up that way.

It's going to definitely help out big time.

Uh, then you have PLO, uh, poly chlorinated by phenols, uh, PCBs

and dioxins found in industrial solvents and lubricants.

Yes.

There are lubricants sexual lubricants, uh, that are not good for you.

Um, you should be using a more natural type, like olive oil or coconut oil even.

Uh, these are going to be much better and safer for you than using these literally

hormone-disrupting, uh, lubricants.

A flame retardants.

If you didn't know, a lot of furniture is covered in flame retardants.

Um, an airplane has tons of flame retardants.

Obviously they're there for a reason.

You don't want your plane catching on fire, like make sense.

Um, but they're also really, really bad for your hormones.

So just keep that in mind, a synthetic fragrances.

Yes.

That means that little Glade that you have plugged into the wall.

Not a good thing, unplug that bad boy.

Get rid of it.

Get yourself an essential oil diffuser and get your way onto a better

smelling house with fragrance that is literally just natural from a plant.

Not some.

You know, um, probably drive from like, Oil or something in some way, right?

Uh, and then cosmetics obviously are going to be a big leader in hormone disruptors.

Um, they're usually just filled with tons of things that

shouldn't be going on your body.

That's why using really clean products, any kind of cosmetic

product is going to be so key.

Um, you know, paying a little bit extra is definitely going

to be worth it on this one.

For example, when it comes to any of my face products, I'm

only using typically two brands.

I use Alli Tura naturals, really love their stuff.

And I also use, um,

Living libations is the other one.

Uh, those are really, really high quality skincare products, especially

Alitura they have some awesome stuff.

Um, I do have a code with them.

It is in the show notes.

So if you click on that link, the code will be in there as well.

And you can go ahead and get 15% off your entire order.

And they have some really, really great stuff.

Like I said, um, they use really high quality ingredients and all the stuff is.

Like you can pronounce it, you know, where it comes from a

whole food drive, essentially.

Uh, I've even seen the owner put, I think it was like the lotion on his hand and

he actually licked it off of his hand and ate it probably didn't taste good,

but he's just kind of going to show that it is a very, very clean product and

really all of your skincare products.

Should be pretty much.

Ingestible right?

Because your skin is absorbent.

It literally absorbs what you put on it.

So we want to make sure we're putting on very, uh, clean and healthy stuff

for Uh, and then the last one is going or sorry, two more, uh, bad sleep,

bad sleep can actually disrupt your hormones, making sure you are getting

proper sleep, uh, you know, efficient sleep, but also for the correct amount

of time, that's going to be key.

And then also making sure that you are not carrying around

too much excess fat or weight.

Uh, this is very important, especially with men, as I stated earlier, one of the

things about testosterone that it does is it actually helps with fat distribution.

So, uh, if you are overweight, there might be something going on

with the testosterone there and, uh, something to definitely So now

let's go ahead and look for ways that we can boost our testosterone.

Um, aside from the things that are just keeping us from having

normal levels of testosterone.

So avoid all those things.

I just mentioned, avoid bad sleep, avoid being overweight.

If you can avoid synthetic fragrances, flame retardants.

Um, you know, the PCBs, the BPH, all of that, all of that stuff.

Uh, try to avoid that.

And now in terms of boosting your testosterone, naturally, we have

definitely found that exercise seems to be very, very beneficial.

So lifting heavy stuff, sprinting pretty much any kind of movement is

going to help boost your testosterone.

Um, there is a little co uh, caveat on that.

They have found that chronic cardio can,

Not be as effective.

So I don't think this is going to be an issue for most people.

I think, um, just getting into a gym or doing a workout is really

what we're focusing on right now.

But if you are a person who does some really intense cardio.

Uh, then maybe go ahead and check that out.

Um, try to find a little bit more evidence on that and see if there's

something there, but realistically, just get out and go exercise.

I think that's going to be for the minority of people.

Um, so we're really just focusing on doing some movement and boosting

Uh, testosterone through that, especially I heard that through

doing leg exercises as well, um, can help boost the testosterone levels.

So, uh, first one is exercise.

And then there are some very key nutrients that people, uh, tend to be lacking in

and can definitely play a role in making sure you have enough testosterone or that

testosterone is being properly produced.

So the very first one is magnesium and that's no surprise to me because

magnesium is one of the most efficient, uh, minerals, uh, nutrients in our

society right now here in the U S and on top of that, it's responsible.

Magnesium is responsible for I've heard anywhere.

Anywhere from 300 to 600 different processes in our body, they're either

directly responsible for it, or they play a role in whatever that is in the body.

So.

Three to 600 functions rely just on magnesium, making

sure we're getting adequate.

Magnesium is going to be key.

Um, that's a really, really huge one.

I make sure I always get magnesium.

Uh, weekly, if not even daily.

Then you have vitamin D three, which you should always be taken with K2.

I've also heard that it can deplete your copper levels.

So making sure you're supplementing with copper as well.

Uh, it would be a good idea, but definitely vitamin D that's

another one that we are, you know,

Typically a deficient in, so that was also not really surprised me.

Uh, but like I said, make sure you're taking that with K2.

Definitely.

And then if you have copper, take it with copper as well.

And then zinc as well.

Zinc was the third one in which, uh, plays a role in testosterone.

So those are the three, uh, nutrients that I'm going to cover.

Uh, just trying to keep it a little bit short here.

There were a couple more, but, uh, I don't want to overwhelm it.

I feel like there's already going to be kind of a lot here.

Uh, let's move into the foods.

So for foods or As well, we have Maka powder.

Uh, is the first one, which Maka has been known for generations to a B.

Very beneficial for kind of like sex and libido and all of that.

So it kind of makes sense that it would be paired with this as well.

Um, and also it's just a, really a great superfood honestly, to be taking.

So if you aren't already taking Maka, uh, get yourself some Maka.

Maka is really awesome.

That's M a C a.

And then, uh, after that we have one of my favorites, which is cacau.

So essentially chocolate, right?

Like the raw form of chocolate.

Uh, supposedly cacau is also beneficial for testosterone production,

which honestly the best way to get all of that in right there,

the cacau and even the magnesium.

Is through the, uh, chocolate gold at Organifi.

That's, that's my absolute personal favorite.

I pretty much drink that every night.

So I know I'm getting in enough cacau.

I know I'm getting in.

Um, my magnesium as well, which is going to help with the testosterone production.

And honestly, it tastes like a cup of hot chocolate before bedtime.

So you tell me what's better before going to bed.

Obviously I drink it about like an hour before, but man, it really

helps to ease me into sleep.

And I know people are having a real issue with sleep.

And, um, you know, I'm not saying this is going to completely take care of

your sleep issues, but it definitely helps me, uh, get into a mood and a

state of being ready to go to bed.

And yeah, I feel like I just get really, really awesome sleeps.

Uh, when I drink it, as well as I do a few other protocols.

Uh, to make sure that I get proper sleep.

But if you would like to get, uh, some of the chocolate gold, which

I highly recommend, and obviously it's also good for testosterone

levels, then go ahead and check out the link in the bio it's Organifi.

O R G a N I F I, and the code is, uh, Ella mental, I believe, but I'll

have it linked in the show notes.

You get a 20% discount code just for being a listener to the show.

Then we have, uh, three other food items here.

We have fenugreek, um, and then oysters and fish oil.

Now, oysters I've heard is also really high in zinc.

So once again, now coming back to that

Uh, and you know, a lot of people being deficient in zinc.

Uh, oysters and clams are going to be really great ways of getting

some of that zinc into our system.

And then fish oil is also a really good one.

Uh, I take spirulina and chlorella usually, uh, that helps to provide

some of the same benefits of the fish oil, but a fish oil is also

a really great one to be taking.

And then let's move into some of the therapies that are going to be good

for boosting testosterone naturally.

So we have therapies like red light therapy.

If you've never tried red light therapy, a highly recommended.

It's great for.

Well, apparently boosting testosterone, but also a lot of other things with the

skin boosting like college in production.

Uh, it's just really beneficial and honestly it feels super good.

It's kinda warms the body up.

Uh, so maybe in the morning you can throw on your red light therapy,

get warmed up, and it's just a good way to start the day and also

boost the testosterone production.

Then you have cold exposure.

So being cold, uh, being exposed to cold essentially is also going

to help boost your testosterone.

So doing things like a cold plunge or, um, you know, a cold shower, you

know, just getting the body shocked a little bit with this cold therapy

is going to also help reduce, uh, uh, increase your testosterone production.

And then we're going to get into some of the.

More interesting methods.

I'll say for sure of, uh, boosting testosterone levels.

So the first one is going to be for men.

Uh, Which I'm not sure, actually the second one might also be.

This, this, no, no, no.

Sorry, just this This is one is only going to be from it.

And so there is actually a belief through the tower list.

Belief that the amount of times that a man ejaculates is actually going to be

related to their testosterone production.

So a person who is ejaculating too much is going to have lower levels of

testosterone, as opposed to a person who, um, you know, practices, semen

retention, essentially, you know, and just does not ejaculating as much

is going to have a higher levels.

Levels of.

Uh, testosterone.

So this is a talus Um, there is.

Not really a lot of research on it, but I feel like there's probably some coming out

now because it's becoming a more popular thing to talk about and to practice.

And, uh, definitely, you know, even with myself personally, I can notice

that on practicing, this does give you a boost of energy in a lot of ways.

Uh, so it's something to experiment with.

Remember, this is all an experiment.

We're just, you know, trying things out and seeing what works for us.

So feel free to give that one a try.

And then the other one, which is really just kind of funny.

And.

I'm sure.

It's probably enjoyable as well, but is essentially just

suntanning all of your goodies.

Right.

So getting out in the sun and getting that sunlight on

essentially your perennial, right?

So, I mean, if you're a male, like your, your testicles and, and just

everything, literally, even your anus, like everything, getting the

sunlight on there, um, is supposedly.

Through popular opinion, I would say because I haven't really seen

any evidence on it Um, but it's supposedly supposed to boost some of

your testosterone production as well.

Once again.

I'm not really sure on that one.

I couldn't find any evidence to back that.

So please take that with a grain of salt or sand or whatever.

Um, but yeah, just thought I would include those because it's pretty interesting.

And I see a lot of, uh, you know, a lot of the people who are pretty big in this Uh,

practicing some of that, like Dave Asprey, for example, uh, he, he has a famous

little, uh, photo of him doing that.

So.

Anyways, those are the different ways in which you can boost your

testosterone production naturally.

Uh, so yeah, quite a few different things there.

I, you might need to go back and listen to it a little bit to really

get a good understanding of it.

But this is a lot of the research that I've been doing is on hormones.

And testosterone is just such a big one, especially being that

testosterone is dropping so rapidly.

Uh, with our society, uh, it's actually quite alarming.

And so it's something that I've really been looking into.

And like I said, this is just some of the research I found and I just really

wanted to share it with all of you.

I will also be doing an episode on estrogen as well.

Uh, so please stay tuned for that one.

But, yeah, I hope you really enjoyed this and, uh, please go out and practice

some of this, uh, includes some of these minerals, uh, include some of these foods,

you know, stop, stop using a lot of those plastics and Eat your food up in plastic.

And, uh, see if this works for you really the best way to find out if this

is working, you have to get it tested.

You have to get blood work done.

There's a lot of companies out there that will test for your

testosterone and free testosterone.

Um, so go ahead and check out some of those companies like life

force by Tony Robbins, does it?

Um, I think Everly well is another company.

Um, there's, there's a lot of them inside tracker might even do it.

I'm not sure.

So.

Anyways, go ahead and get it track though.

That is truly the best way to find out if you are having adequate

levels of testosterone or not.

And, uh, yeah, so that's pretty much going to do it for today's episode.

Um, I hope you guys enjoyed this one.

I think this might be my first episode on hormones.

So really excited to share this with all of you.

And like I said, if you aren't already subscribed on whatever podcast platform

it is that you're listening to, please go ahead and do so go ahead

and check me out on YouTube as well.

Subscribe on there, follow me on Instagram.

I love to connect with all of you and hear more about your

thoughts and opinions on this show.

Feel free to reach out to me and let me know what you guys think.

Um, I'm always happy to hear your input.

So.

Definitely go ahead and do that.

And yeah, I'm just super thankful for all of you tuning in.

Please share this show with your friends, family loved ones, anyone that needs to

hear this show, uh, maybe this specific episode really is something that.

A family member of yours needs to hear, or just really resonated with you.

And you felt like you received a lot of benefit.

Please go ahead and share this with, uh, with those people.

And, uh, yeah, I really appreciate it.

I hope you feel empowered to take certain steps to boost your testosterone,

you know, and, and, uh, get your way to better hormone health, right.

Uh, that's really the goal of this show is to improve your health and,

and provide you with free knowledge.

So I hope you all enjoyed the show.

Very, Uh, thank you for tuning in and you already know the motto of the show.

It's do everything with good intentions and connect to your elements.