How To Increase Your Testosterone Levels Naturally | Derek from MPMD
FoundMyFitnessKey Moments
Optimize testosterone naturally with diet, exercise, and key supplements like zinc, magnesium, and Vitamin D. Hormone therapy is an option if natural methods fail. Be aware of risks.
Key Insights
Testosterone critically supports muscle growth, bone health, neurological function, and red blood cell production in men, and plays a vital role in women's health on a smaller scale.
Major contributors to declining male testosterone levels include obesity, poor diet, inadequate sleep, excessive alcohol, smoking, and environmental toxins.
Optimal measurement of testosterone involves morning fasted blood draws for total and free testosterone, with repeat measures to confirm findings and assess symptoms.
Key micronutrients for testosterone optimization include zinc, magnesium, and Vitamin D, which can significantly impact production and receptor activity.
Lifestyle interventions like losing body fat, weightlifting, adequate calorie intake, balanced macronutrients (including healthy fats and judicious carbohydrates), and sufficient sleep are paramount for natural testosterone enhancement.
Testosterone Replacement Therapy (TRT) should be considered only after exhausting natural methods, in cases of clinically low testosterone with symptoms, and under strict medical supervision due to risks like increased red blood cell count, potential prostate issues, and fertility suppression.
THE FUNDAMENTAL ROLE OF TESTOSTERONE
Testosterone serves as the primary anabolic hormone in men, crucial for muscle and bone health, neurological function, insulin sensitivity, and red blood cell production. It is also essential for male sexual maturation, driven by its conversion to DHT. While significantly higher in males (about 10x), testosterone plays a similar, albeit lower magnitude, role in women concerning cognitive and cardiovascular health, bone integrity, and muscle tissue, also serving as a substrate for estrogen production essential for female fertility.
NAVIGATING LONGEVITY AND TESTOSTERONE TRADE-OFFS
The relationship between testosterone and longevity is complex and speculative. While higher androgen levels might be metabolically more demanding and potentially neurotoxic or cardiotoxic in supra-physiologic doses, historically, castrated males (castrati) showed increased longevity but suffered from severe health issues like osteoporosis and incomplete maturation due to extremely low estrogen levels. This suggests a balance is crucial, where optimal testosterone levels contribute to health without reaching detrimental extremes that could paradoxically shorten lifespan or severely impair quality of life.
ESSENTIALS OF TESTOSTERONE MEASUREMENT AND INTERPRETATION
Accurate testosterone measurement involves assessing total testosterone (overall production) and free testosterone (biologically active 2-3%). Testing should ideally be done early morning, fasted, and with repeat measures to confirm results. Reference ranges must be interpreted in conjunction with symptoms, as optimal levels vary individually. Factors like androgen receptor sensitivity can mean some individuals with lower absolute testosterone levels may function well, or conversely, those with high levels may still be symptomatic due to high Sex Hormone Binding Globulin (SHBG) or genetic insensitivity.
THE IMPACT OF SHBG AND REGULATORY FACTORS
Sex Hormone Binding Globulin (SHBG), primarily regulated by liver health, age, medications (especially oral contraceptives in women), and insulin signaling, significantly impacts free testosterone levels. High SHBG, common with aging or ketogenic diets, binds more testosterone and DHT (dihydrotestosterone, a more potent androgen), thus reducing their free, active forms. This can lead to symptoms of low testosterone even with adequate total testosterone. Managing SHBG through diet and lifestyle, such as ensuring adequate carbohydrate intake, is crucial for optimizing free hormone levels.
RECOGNIZING SYMPTOMS OF LOW TESTOSTERONE
Symptoms of low testosterone in men are often vague and can overlap with other health issues, but include reduced libido, impaired erection quality (e.g., lack of morning wood), difficulty gaining or maintaining muscle, increased body fat, decreased strength and recovery, mood dysregulation, and irritability. These symptoms necessitate testing, which, combined with blood values, guides treatment. Less common genetic factors can also lead to inadequate male masculinization from adolescence.
LIFESTYLE INTERVENTIONS FOR NATURAL TESTOSTERONE BOOST
Several lifestyle factors significantly influence testosterone levels. Minimizing alcohol and smoking is crucial due to their direct toxicity and negative impact on sleep. Diet plays a vital role, emphasizing adequate healthy fats for hormone synthesis, sufficient carbohydrates for insulin signaling (which helps suppress SHBG), and ample protein for muscle recovery and body composition. Obesity is a major contributor to low testosterone, as increased body fat enhances testosterone-to-estrogen conversion, signaling the brain to produce less testosterone. Weight loss, particularly of visceral fat, can dramatically improve this balance.
EXERCISE, MICRONUTRIENTS, AND TESTOSTERONE
Resistance training is the most impactful exercise for boosting testosterone. Excessive endurance training, especially with caloric deficits, can suppress hormone production, mirroring the amenorrhea seen in women during extreme dieting. Micronutrient deficiencies, particularly zinc, magnesium, and Vitamin D, are common and can significantly lower testosterone. Supplementing these, if deficient, can lead to a notable increase in total testosterone, improving both production and receptor sensitivity.
HERBAL SUPPLEMENTS AND THEIR EFFICACY
Boron may suppress SHBG, potentially increasing free testosterone. Ashwagandha, specifically standardized extracts like Sensoril or KSM66, can indirectly raise testosterone by reducing cortisol and stress, benefiting anxious individuals but potentially causing emotional numbing in some. Tongkat Ali, working by suppressing SHBG and upregulating testicular steroidogenesis, can boost total testosterone and free testosterone. Other supplements like fenugreek and D-aspartic acid have largely been disproven or have limited effects, while Shilajit may offer antioxidant benefits to testicular health.
CONSIDERING HORMONE REPLACEMENT THERAPY (TRT)
TRT is typically a last resort for men with clinically low testosterone and persistent symptoms despite lifestyle optimization. Primary hypogonadism (testicular failure) necessitates direct testosterone replacement, while secondary hypogonadism (pituitary issues) might respond to manual stimulation of the testes (e.g., hCG). It is crucial to have a comprehensive baseline blood test and work with a highly educated medical professional to determine the underlying cause and the most appropriate, individualized treatment plan, avoiding haphazard decisions based solely on numbers.
BENEFITS AND RISKS OF TRT
Physiologic TRT aims to alleviate low testosterone symptoms, improving libido, muscle mass, strength, and mood. However, expectations should be realistic; it's not a fountain of youth. Risks include increased red blood cell count (erythrocytosis), dyslipidemia, and potential cardiac remodeling if pushed to supra-physiologic levels, particularly with infrequent, high-dose injections. Monitoring biomarkers like hematology, lipids, insulin sensitivity, and PSA is crucial to manage risks.
TRT ADMINISTRATION METHODS AND FERTILITY IMPLICATIONS
Ideal TRT delivery aims to mimic natural pulsatile release, with scrotal creams or frequent micro-injections (subcutaneous) offering more stable levels and lower risk than infrequent intramuscular shots. Oral testosterone undecanoate (e.g., Jatenzo) is a newer option with lymphatic absorption, avoiding liver stress. TRT significantly suppresses natural testosterone production and fertility by shutting down the brain's signaling to the testes. Men wishing to maintain fertility on TRT may need adjunct therapies like hCG and recombinant FSH, which can be costly and require careful management.
WOMEN AND TESTOSTERONE OPTIMIZATION
For women, defining low testosterone is challenging due to very low baseline levels and the critical need for sensitive testing (LCMS). Lifestyle factors and micronutrients are similarly important as for men. Oral contraceptives are notorious for dramatically suppressing testosterone in women. While there's no FDA-approved TRT for women in the US, off-label use of male formulations (e.g., a tiny amount of cream) occurs under strict medical supervision. Women must be hyper-vigilant about irreversible virilizing side effects like voice deepening, often using apps to monitor changes. DHEA supplementation can be beneficial for women with low DHEA-S levels, as it contributes significantly to their testosterone production.
UNDERSTANDING AND MANAGING HAIR LOSS
Androgenic alopecia (pattern hair loss) is primarily caused by DHT-mediated miniaturization of hair follicles, with the scalp having high 5-alpha reductase activity. Hair loss is cumulative and insidious, making early, proactive intervention crucial. While no natural therapy robustly prevents miniaturization, pharmaceutical interventions like finasteride and dutasteride inhibit 5-alpha reductase, reducing DHT levels. These drugs have real side effects, including potential neurological and sexual function changes, though their prevalence is often overstated by media; a nuanced, individual risk assessment is necessary. Minoxidil is a hair growth stimulant that doesn't prevent miniaturization but can cosmetically offset hair loss, with enhanced efficacy through micro-needling or compounding with Tretinoin. Topical ketoconazole shampoo offers mild anti-androgenic effects.
COMPREHENSIVE BIOMARKER MONITORING
For individuals on TRT or those intensely optimizing hormones, comprehensive biomarker monitoring is essential. This includes hematology (red blood cell count, hematocrit, hemoglobin), metabolic parameters (fasting insulin, HbA1c, glucose), liver and kidney function (CMP, cystatin C), lipid panel (HDL, LDL), and hormonal assays (total testosterone, free testosterone, estradiol via sensitive LCMS, LH, FSH). Baseline measurements are critical to track changes and identify potential issues or benefits.
Mentioned in This Episode
●Supplements
●Software & Apps
●Tools
●Companies
●Organizations
●People Referenced
Optimizing Testosterone Naturally & Through Therapy
Practical takeaways from this episode
Do This
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Common Questions
In men, testosterone is the primary anabolic hormone for muscle and bone growth, neurological and cardiovascular health, and is crucial for full sexual maturation in adolescence. In women, despite lower concentrations, it's necessary for cognitive, cardiovascular, and bone health, and serves as a substrate for estrogen production.
Topics
Mentioned in this video
An herbal supplement mentioned as being largely disproven for its testosterone-boosting claims.
A 5-alpha reductase inhibitor drug used to treat androgenic alopecia by inhibiting DHT production, but comes with potential side effects.
Mutual friend whose podcast Derek has appeared on multiple times, highlighting his expertise in hormones and exercise.
Mentioned as an expert who has published great articles on bioavailable magnesium formats.
A supplement mentioned as being largely disproven for its testosterone-boosting claims.
An herbal supplement that may impact intra-testicular antioxidant activity, potentially improving local hormone yield, but requires careful sourcing.
An FDA-approved growth stimulant for hair, available topically over-the-counter. It works by converting to minoxidil sulfate in the scalp to stimulate growth but does not prevent miniaturization caused by DHT.
A pharmaceutical company that produces finasteride, mentioned in the context of lawsuits related to side effects.
A preventative health company run by Derek (More Plates, More Dates) that helps people optimize their hormones and other health parameters.
A combination supplement (Zinc, Magnesium, and another ingredient) historically known as a testosterone booster, highlighting the effectiveness of zinc and magnesium.
An herbal extract standardized for withanolides (e.g., KSM-66 at 5%, Sensoril at 10%) that indirectly boosts testosterone by suppressing cortisol and stress response.
An over-the-counter shampoo with mild anti-androgenic properties and 5-alpha reductase inhibition, providing additive protection against hair loss and improving scalp health.
A supplement that can confound testosterone blood test results by cross-detecting with estrogens and other analytes.
A topical retinoid that can be compounded with minoxidil to upregulate sulfotransferase enzyme activity in the scalp, improving minoxidil's efficacy.
The active ingredient in Tongkat Ali responsible for its bioactive effects on testosterone.
An essential mineral mentioned as one of the low-hanging fruits for micronutrient optimization that can have a marked impact on testosterone production or response.
An herbal supplement mentioned as being largely disproven for its testosterone-boosting claims.
A mineral that may have a suppressive effect on SHBG levels, helping to liberate free testosterone. Doses of 6-12mg may be effective.
A natural precursor hormone that can be a significant source of testosterone production in women (adrenal synthesis) and can be supplemented to improve low testosterone levels.
A more potent 5-alpha reductase inhibitor than finasteride, used for male pattern baldness and benign prostatic hyperplasia, with a similar side effect profile to finasteride.
A treatment involving micro-damage to the scalp to improve absorption of topical treatments like minoxidil and upregulate sulfotransferase enzyme activity for enhanced hair growth.
Mentioned as an example of a common drug to which some people can have extreme individual responses, illustrating the variability in drug side effects.
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