90% of men are low on testosterone nowadays, and the problem is only getting worse.
But what should we do about it?
This is your FULL GUIDE to TESTOSTERONE - the fundamentals you MUST address to optimize your levels:
1. DIET FOR TESTOSTERONE
Seed oils lower testosterone.
Compared to coconut or olive oil, they:
➜ Lower test producing enzymes
➜ Lower cholesterol in the testicles
➜ Cause testicular oxidative damage
cholesterol in the testicles directly fuels T production.
Seed oils lower testosterone.
Compared to coconut or olive oil, they:
➜ Lower test producing enzymes
➜ Lower cholesterol in the testicles
➜ Cause testicular oxidative damage
cholesterol in the testicles directly fuels T production.
Lower fat and low saturated fat diets decrease testosterone.
Should come as no surprise that T is on the decline when we've swapped out androgenic saturated fats for seed oils.
◇ Coconut oil
◇ Olive oil
◇ Tallow
◇ Butter
are all much better options.
Should come as no surprise that T is on the decline when we've swapped out androgenic saturated fats for seed oils.
◇ Coconut oil
◇ Olive oil
◇ Tallow
◇ Butter
are all much better options.
Higher carb diets are good for testosterone.
Carbs:
‣ Fuel the brains release of gonadotropins
‣ Fuel the testes' production of androgens
‣ Decrease cortisol, which negatively impacts androgens
Pretty common finding IRL for prolonged keto/carnivore.
Carbs:
‣ Fuel the brains release of gonadotropins
‣ Fuel the testes' production of androgens
‣ Decrease cortisol, which negatively impacts androgens
Pretty common finding IRL for prolonged keto/carnivore.
Insulin increases testosterone.
Very well known that being insulin resistant can lower testosterone, meanwhile insulin itself can increase testosterone.
Not only this, but carbohydrates/insulin also lower SHBG, meaning more bioavailable / free testosterone.
Very well known that being insulin resistant can lower testosterone, meanwhile insulin itself can increase testosterone.
Not only this, but carbohydrates/insulin also lower SHBG, meaning more bioavailable / free testosterone.
High protein diets lower testosterone.
A huge drop off in testosterone after going past 1-1.5 g/kg (0.45-0.68 g/lb) bodyweight, especially past 2g/kg (~1 g/lb)
Protein is important, but no need to overdo it - energy is a nutrient.
A huge drop off in testosterone after going past 1-1.5 g/kg (0.45-0.68 g/lb) bodyweight, especially past 2g/kg (~1 g/lb)
Protein is important, but no need to overdo it - energy is a nutrient.
Calorie restriction also lowers testosterone.
All of this is to say you don't want to be fat and insulin resistant,
but you still want to fuel your body with energy.
Higher carb, moderate fat (saturated fat) + protein would be optimal for testosterone. No restriction.
All of this is to say you don't want to be fat and insulin resistant,
but you still want to fuel your body with energy.
Higher carb, moderate fat (saturated fat) + protein would be optimal for testosterone. No restriction.
2. NUTRIENTS FOR TESTOSTERONE
Vitamin A deficiency destroys male sexual function.
A low vitamin A diet:
• Impairs testicular cell differentiation
• Lowers testosterone
• Worsens sperm production
More on that in the thread below.
Vitamin A deficiency destroys male sexual function.
A low vitamin A diet:
• Impairs testicular cell differentiation
• Lowers testosterone
• Worsens sperm production
More on that in the thread below.
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Vitamin D boosts testosterone.
The testosterone producing cells in the testicles require vitamin D to properly churn out androgens.
More on that in the thread below.
The testosterone producing cells in the testicles require vitamin D to properly churn out androgens.
More on that in the thread below.
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Zinc massively improves male sexual health.
Supplementing for ~2 months:
‣ DOUBLED sperm count
‣ Increased testosterone by >50%
‣ Increased DHT by >30%
‣ Boosted fertility
More on that in the thread below.
Supplementing for ~2 months:
‣ DOUBLED sperm count
‣ Increased testosterone by >50%
‣ Increased DHT by >30%
‣ Boosted fertility
More on that in the thread below.
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Magnesium supplementation increases testosterone.
Magnesium is needed for multiple processes in energy & steroid metabolism,
supplementing it back can enhance these functions.
More on that in the thread below.
Magnesium is needed for multiple processes in energy & steroid metabolism,
supplementing it back can enhance these functions.
More on that in the thread below.
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Vitamin K2 megadosing nearly doubles testosterone.
K2 ups the expression of various steroidogenic enzymes.
It also forms a protein called osteocalcin - which increases T procuction.
More on that in the thread below.
K2 ups the expression of various steroidogenic enzymes.
It also forms a protein called osteocalcin - which increases T procuction.
More on that in the thread below.
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Vitamin E nearly doubles testosterone.
483 mg improves the gonadal response to pituitary stimulation.
A high PUFA (seed oil) diet can cause oxidative damage the gonads, decreasing T output.
Vitamin E combats this.
More on that in the thread below.
483 mg improves the gonadal response to pituitary stimulation.
A high PUFA (seed oil) diet can cause oxidative damage the gonads, decreasing T output.
Vitamin E combats this.
More on that in the thread below.
View Tweet
3. LIFESTYLE FACTORS FOR TESTOSTERONE
Staying up late will wreck your testosterone.
Night time workers have lower:
⬩Pregnenolone
⬩Total testosterone
⬩Free testosterone
due to the time of day dependent regulation of steroid hormone production.
Early to bed, early to rise.
Staying up late will wreck your testosterone.
Night time workers have lower:
⬩Pregnenolone
⬩Total testosterone
⬩Free testosterone
due to the time of day dependent regulation of steroid hormone production.
Early to bed, early to rise.
Red and near infrared light has been shown repeatedly to ENHANCE the function of the sex organs:
● Increased fertility
● Increased sperm motility
● Increased testosterone output.
You can read more about that in the thread below.
● Increased fertility
● Increased sperm motility
● Increased testosterone output.
You can read more about that in the thread below.
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Weight lifting increases testosterone.
The primary determinant here seems to be intensity - in other words how heavy you can go relative to your maximum capacity.
The higher the intensity, the more testosterone you churn out.
Heavy barbell movements would be best.
The primary determinant here seems to be intensity - in other words how heavy you can go relative to your maximum capacity.
The higher the intensity, the more testosterone you churn out.
Heavy barbell movements would be best.
Competition raises testosterone.
But only if you win.
To me, this means setting goals and actually accomplishing them is a great way to improve T.
Setting them and failing, lowers T.
But only if you win.
To me, this means setting goals and actually accomplishing them is a great way to improve T.
Setting them and failing, lowers T.
Hypothyroidism is another cause of low testosterone.
Thyroid supplementation nearly doubles testosterone.
Hypothyroid men have massively impaired:
• Testosterone
• Sperm motility, quality
More on how to solve hypothyroidism below.
Thyroid supplementation nearly doubles testosterone.
Hypothyroid men have massively impaired:
• Testosterone
• Sperm motility, quality
More on how to solve hypothyroidism below.
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Water quality matters for testosterone, too.
Fluoride lowers free testosterone by ~40%
It also raises the pituitary gonadotropin FSH.
It's directly toxic to cells of the testicles.
Avoid tap like the plague.
More on fluoride below.
Fluoride lowers free testosterone by ~40%
It also raises the pituitary gonadotropin FSH.
It's directly toxic to cells of the testicles.
Avoid tap like the plague.
More on fluoride below.
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Low T can also start in your GUT.
Giving men infusions of gut bacteria derived toxins slashes testosterone by over 30%.
Gut problems→Inflammation→Impaired testicular energy production→Low T.
More on how to identify / tackle gut issues below.
Giving men infusions of gut bacteria derived toxins slashes testosterone by over 30%.
Gut problems→Inflammation→Impaired testicular energy production→Low T.
More on how to identify / tackle gut issues below.
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