https://www.youtube.com/embed/U-E8plgyVy4
Everyone's always asking what should
I eat to boost my testosterone. Well, I'm Dr. Rena Malik, urologist and pelvic
surgeon, and today we're going to answer just that. What does the science say about
what kind of diet you should eat to have the best or highest testosterone you possibly can. If
you're new here, I'm a board-certified urologist, and I make content on urologic health, bladder
condition, sexual health, and much more make sure if you like what you see you subscribe
and share this channel with your friends. so to answer this question i'm going to dive
deep into a study that was recently published about the association of dietary inflammation with
testosterone levels so testosterone production is vital for a number of bodily functions and in
fact testosterone deficiency is present in 20 to 50 percent of men in regards to sexual function
sometimes that can present as decreased libido difficulty in achieving orgasm and difficulty
obtaining erections to really study how diet impacts your testosterone level a number of
studies have been done but this study looked at the dietary inflammatory index and what is
that so it's a scoring algorithm that takes the food you eat and assigns it a score based on
how inflammatory is it is it pro-inflammatory or anti-inflammatory and it determined these
scores by looking at a number of studies that were done comparing certain components of
food with the way our body reacts to them certain inflammatory markers in our blood and how they
increase or decrease based on the consumption of those things in this study they looked at a
national survey called the national health and nutrition examination survey this is developed
by the national center for health statistics to look at the health nutritional status of
u.s adults and this data consists of surveys that were filled out by people as well as certain
blood work and other measurements that were taken and in this study they looked at men over
the age of 20 who completed a 24-hour dietary history or journal of everything they
were eating and got their testosterone levels checked and this study included 4 000 men and
what they found was that men who had the most pro-inflammatory diet were 29 more likely
to have testosterone deficiency compared to those who had the most anti-inflammatory diet if
those men were obese that number went up to 59 higher so how does inflammation
actually impact testosterone production well when you have inflammation you have
higher levels of inflammatory cytokines or chemical messengers in the blood and this blood
creates an environment where there are lots of reactive oxygen species particularly in the
testicles and the testicles need a very specific environment in order to perform optimally
and produce testosterone so while this study doesn't specifically link causation meaning that
eating a pro-inflammatory diet doesn't necessarily cause testosterone deficiency it's certainly
correlated with it so what kind of diet should you eat you want to look for a diet similar
to the mediterranean diet one that is high in whole grains or complex carbohydrates not simple
white sugars but more complex carbohydrates like brown rice and oatmeal and you want to include
fish fruits and vegetables you want to include a moderate intake of things like olive oil
and you want to avoid butter and red meats so bottom line is there is no one food
that you're gonna eat that's gonna boost your testosterone it's a lifestyle change is it
easy well it's not as easy as adding a single ingredient to your grocery list but you can make
small changes and over time those will add up so start by just changing one meal or one snack to
be a little bit healthier and do that for a week and after you've mastered that you can go on to
changing other components of your diet slowly but surely and see how it improves not only your sex
life but your overall health and quality of life hopefully this was helpful as always remember
to take care of yourself because you're worth it
