Hey guys, Sean Nalewanyj here of BodyTransformationTruth and in this tutorial I’m going to outline 3 testosterone boosting supplements that actually work and I do think are worth looking into. So for those of you who follow my tutorials on a regular basis, the title on this one might seem a little surprising, because several months back I uploaded a tutorial explaining why natural testosterone boosting supplements are basically a giant scam, and I’ll link that tutorial in the description box below if you do want to check it out. And the reason for this is simple: although some of these compounds such as tribulus, or maca or fenugreek, daspartic acid etcetera, although some of them might deliver a very slight increase in your overall testosterone.
Levels, none of them will actually raise those levels high enough to have any measurable impact on your bottom line muscle gains or fat loss or training performance. Always remember this, the idea of boosting testoterone in and of itself means virtually nothing unless that increase is in a range capable of affecting your body composition, and in most cases this will require a boost of several hundred percent or more. However, there is one situation in which supplementation can positively influence testosterone levels to a degree that will directly improve your ability to build muscle and burn fat, and that one situation is when you have a specific vitamin or mineral deficiency that is causing your natural testosterone.
Levels to dip below the normal range. In this case, supplements can help to bring your testosterone levels back into proper balance and offset any negative effects that your lowered testosterone levels might have been causing. So although it isn’t possible for you to significantly increase your testosterone levels to an above normal range by using natural supplements, at least not currently, it is possible to optimize your testosterone levels if they are currently at a below normal range. So here are 3 deficiencies that are commonly seen in hard training lifters and in the general population overall. First on the list is magnesium. People who work out intensely tend to have lower levels of magnesium because this mineral.
Is depleted from the body through sweating. So supplementing with magnesium can help to restore balanced testosterone levels in those individuals where a deficiency has been brought on by consistent hard training. So the recommended dosage here is going to be 200 to 400 milligrams of magnesium taken with a meal in either the form of magnesium gluconate, magnesium citrate or magnesium diglycinate. And magnesium supplementation also has the added benefit of improving your sleep quality if you have lower than normal levels. Second on the list is zinc. Just like magnesium, zinc is also lost through your sweat, and people who train intensely multiple days per week are more likely to have a deficiency. So 20 to 30 milligrams of zinc taken with.
A meal once per day is a reliable dosage to bring your levels back into proper balance and offset any potential testosterone decreasing effects that it might be causing. And if you don’t sweat alot then I’d recommend going with a lower dosage of 10 to 15 milligrams just to be on the safe side. And third on the list is Vitamin D3. I covered in length in a previous tutorial, and again, I’ll link this is the description box below, why most people out there should be supplementing with Vitamin D3 and optimizing testosterone levels is just one of the many reasons. Unless you live in a very warm climate and you’re spending multiple hours a day outside in the sun, then there is a very good chance that your Vitamin.
D levels are below where they should be. Not only can this negatively impact your overall health, your mood and your energy levels, but it can also decrease your testosterone levels as well. So consuming between 2,000 to 5,000 IU’s per day of Vitamin D3 alongside a meal is a reliable dosage to get you back into the proper range. Technically speaking, you would have to get blood work done in order to determine exactly how much Vitamin D that you should be supplementing with daily, however, the risk of Vitamin D toxicity is very low with the available research showing around 10,000 IU’s to be the safe upper limit. So if you’re working out intensely multiple days per week and especially if you sweat alot.
And also if your work a strenuous job, then these 3 supplements are something that might be worth looking into. You can purchase all of them separately on their own, or you can simply go with a high potency multivitamin, my top recommendation being Life Force Multiple and I will also link that in the description box below if you want to check it out, however, do keep in mind that the multivitamin is only going to provide you with the bottom end of the recommended dosages for each of the compounds that I outlined. So although these supplements are not going to raise your testosterone levels to an above normal level, they will help to ensure that your testosterone levels and your resulting muscle gains and fat loss are operating.
Omega3 Fatty Acid Benefits
Hey guys, Axe here, founder of DrAxe and of functional medicine. Today I want to talk to you about the benefits of omega3 fatty acids. Omega3s are crucial for your health. In fact, I would say around 95% of Americans aren’t getting enough omega3 fats in their diet. There are two types of fats that you want to keep balanced in your body Omega3s and omega6s. Most of us have way too many omega6s, not enough omega3s, and that causes inflammation. Well, many of you have probably heard of something called an antiinflammatory diet, which typically.
Goes with things like the Mediterranean diet today. But inflammation is a major cause or the main cause of all disease today. In fact, anything that says quot;itisquot; at the end, ITIS, in Latin that means inflammation. So arthritis, that’s inflammation of your joints. Ulcerative colitis, that’s inflammation of your colon. In fact, heart disease today, it’s not caused from high cholesterol. Why does the cholesterol lie down in the first place? Well, there is inflammation in your arteries. So if you want to heal from any chronic health condition, you’ve got to reduce inflammation in your body, and the best way to do that is to get more omega3 fats in your diet. You’ve really.
Got to start with food there. You want to start consuming grassfed animal products, like grassfed beef and bison. That’s a great place to start. When you’re buying eggs, you can buy free range eggs or omega3 eggs. That’s another good place to start. And then of course, wild caught fish, like wild salmon and mackerel, even sardines. Doing wild caught salmon two to three days a week is a great way to boost your omega3s. Also consuming super seeds, like chia seeds and flax seeds are packed with omega3 fatty acids. And last but not least, the majority of people today should be taking a quality omega3 supplement.
In the form of fish oil or cod liver oil. Fish oil, you want to buy a better brand, something that’s wellprotected so it doesn’t oxidize. But fish oil, a thousand milligrams a day is your key to balancing out those omega3 levels. So the benefits of the omega3s, reducing inflammation, helping reverse heart disease, reducing your risk of cancer, helping with athletic performance and recovery, weight loss, improved brain function. The list could go on and on and on, especially even for things like brain for mood and depression and things along those lines. But again, you need to get more omega3 fats in your diet if you want to reach your optimal.