everybody I'm on my way to Gold's Gym and I'm going to do a little late workout today what's the best diet for increasing your testosterone levels keeping estrogen at Bay all right I get that you know again I can give you all the supplements and everything you want but if your diet sucks if your sleep sucks if you're not exercising no supplement or drug is ever going to fix that so get your lifestyle down and one of the questions is what's the best diet honestly it is the bodybuilding diet and what does that mean all right I know I know what what's hot these days intermittent fasting that's hot these days um keto diets right being a vegan vegetarian diet um carnivore diet all these diets lower testosterone levels lower free testosterone levels they all increase cortisol levels all right you don't want that all of that is bad for testosterone there's a reason bodybuilders despite all their great genetics and testosterone and drugs that they take they still have a bodybuilding lifestyle all right every single one who goes from one of these vegan type diets or or or um again no offense I know every time I talk about diet everyone gets super butt hurt about it whatever diet you want to follow if you're happy with it do it all right but if your goal is to optimize your hormones and testosterone levels you need protein preferably animal Source you need carbohydrates and you need fats you cannot delete any one of these big macros all right this is a fact don't deny it this is how it works how much I've mentioned them before I've got videos underneath about all this you can take a look after this one you know protein animal sources is best whole eggs pasture raised red meat free range chicken and little bits okay salmon and good healthy fish all right none of this processed meats and stuff like that how much did you have about your body weight in grams so if you weigh 150 pounds 150 grams 200 pounds 200 grams now carbohydrates why carbohydrates necessary because they lower um cortisol levels by increasing uh insulin all right insulin is also very anabolic it's also good for testosterone levels insulin and blood sugar decreases sex hormone binding globulin which means increases your free testosterone levels I can keep going on and on about this the point is you want to have healthy carbohydrates all right some white rice some yams you know maybe lentils if you can deal with it keep it really simple all right some some some grains Okay some fresh fruit not juices okay none of this pizzas and stuff like that you got to do it and then fat some saturated fat is good whole eggs is beautiful okay I don't know why people are so afraid of whole eggs um what else is also good uh some maybe a tablespoon or two of of uh or organic um olive oil is also good I like to keep it really basic with the fats all right you don't need that much but you do need some uh some saturated fats okay some healthy ones and it's a little bit of monounsaturated fats and then you're good to go you don't need that much fat maybe 10 to 15 maximum 20 of your diet should be fat um you got your grams of protein that I already mentioned and then the rest has to do with your carbohydrate if you're burning a lot if you're utilizing a lot then eat more carbs the days you work out eat more carbs the days that you're not don't eat as many carbs I have some healthy carbs and how many meals should you do look I'm a firm believer that you can't absorb all your protein in ones I don't know these guys are like I'm gonna eat all my food in like four hour time span look preferably you're eating during a 12 hour time stand you want to like do intermittent fasting 12 on 12 off that's as far as I would go eat five meals a day all right there's only so much food you can absorb at one time you don't want to get bloated and slow especially if you're eating a lot of food especially if you're working out like you should be which is all part of the way to increase testosterone you look good you feel good if you want to live longer you have to work out you have to lift weights or some kind of muscular type thing right and do some cardio you know even fast walking is fantastic all right but again have some good whole um animal protein you can supplement some vegan protein powders but trying to getting all your protein from like lentils and all this stuff is going to take you way too many calories all right and you're just not gonna it's not gonna work have some healthy carbs that I already mentioned some white rice is very good some yams some lentils fruits vegetables whole fruits no juices or anything like that and to have some healthy fats all right some saturated fat is very important for testosterone production some monounsaturated oils again that I mentioned such as extra virgin olive oil um maybe some people will take some MCT oil but I don't think you need that otherwise and that's it keep your life simple you want to have also alcohol is not good all right that's not it's a toxin it's bad for your entire system body brain hormones I don't care what anybody says and that's it all right obviously diet exercise um and and and Stress Management sleep are all very important by eating this way your sleep will also improve you know don't eat maybe an hour or two before bed but then a lot of us can't go to sleep hungry either also have more carbs maybe around your workout and before bed why because it relaxes you and lowers your cortisol levels and improves melatonin all that that's another thing we want to do so eat that stuff manage the carbohydrates depending on when you're working out when your sleep is and so forth you don't want to have a big carb meal first thing in the morning because you might get tired okay so again all these things go into the factor again more videos below obviously taking some supplements and minerals like zinc and and tongue hat alley and and Tribulus and all these different things will obviously help it really does work but again lifestyle diet is obviously always going to be Paramount important underneath the video I've got all that stuff written or linked so take a look also let me know what questions you have today what what you want more clarity if you have what foods shouldn't should not eat again do the diet you think you want to do but this is the one that's been proven and it's simple it's boring it's not cool it's not new okay it's not trending but this is what works it's proven not just clinically but empirically in the real world all right if it when bodybuilders want to keep doing it so there you have it wishing you a very happy and healthy day bye