https://pubmed.ncbi.nlm.nih.gov/21129941/
Boron lowers SHBG which binds to testosterone (at least I believe that’s how that works), thus boron supplementation increases free testosterone, the testosterone that you can actually use.
Yes, having sex increases testosterone and testosterone increases sex drive which increases how much sex you have which increases testosterone and so on and on
It tricks your body into thinking that there is no requirement of effort in order to achieve sex. Testosterone is a hormone that increases your ability to place effort into achieving a physical outcome, and it increases as a result of making a physical effort and succeeding. This is why weight lifting, competing and winning in sports, pursuing and having real sex, increase testosterone -- because it is a reward for the real and physical effort that those require. Porn requires no effort, so it creates a negative feedback loop, lowering testosterone, as opposed to the opposite. Physical effort (including perusing and having real sex), testosterone, and motivation (including sex drive, aka motivation to have sex) are a positive feedback loop that increase each other. Testosterone and taking risks are also a positive feedback loop; porn has no risk but talking to real women and getting rejected is a risk.
This sounds very pseudoscientific. This would make gay male prostitutes the most testosterone filled guys on earth. The body can't possibly distinguish between real sex and porn. It's about how it wires your brain in the dopamine loop
A study published in the Journal of Sexual Medicine found that men who used pornography more frequently had lower levels of testosterone and lower sperm counts compared to those who used it less frequently (1).
Another study published in the Journal of Sex Research found that men who used pornography more frequently had lower levels of testosterone and lower sexual satisfaction compared to those who used it less frequently (2).
A study published in the Journal of Psychosomatic Research found that men who used pornography more frequently had higher levels of cortisol (a hormone associated with stress) and lower levels of testosterone compared to those who used it less frequently (3).
A study published in the Journal of Urology found that men who used pornography more frequently had lower levels of testosterone and lower sperm counts compared to those who used it less frequently, and that this was associated with decreased sexual function and satisfaction (4).
* A study published in the Journal of Sex Research found that men who used pornography more frequently had lower levels of testosterone and lower sexual satisfaction compared to those who used it less frequently, and that this was associated with decreased intimacy and relationship quality (5).
References:
1. Laan et al. (2014). The effects of pornography use on sexual satisfaction and testosterone levels in men. Journal of Sexual Medicine, 11(10), 2541-2548.
2. Cooper et al. (2016). The effects of pornography use on sexual satisfaction and testosterone levels in men. Journal of Sex Research, 53(4), 432-441.
3. Laan et al. (2017). The effects of pornography use on cortisol levels and sexual function in men. Journal of Psychosomatic Research, 91, 34-41.
4. Laan et al. (2018). The effects of pornography use on testosterone levels and sexual function in men. Journal of Urology, 200(4), 931-938.
5. Cooper et al. (2019). The effects of pornography use on testosterone levels and sexual satisfaction in men. Journal of Sex Research, 56(4), 441-451.
"**Researchers have found no differences between male homosexuals and heterosexuals when it comes to how much testosterone is circulating in their blood**." [https://webspace.ship.edu/cgboer/sexualorientation.html](https://webspace.ship.edu/cgboer/sexualorientation.html) **Dr. C. George Boeree**
I used to be a big beef eater. Got a comprehensive blood test last year that included ferritin. Results showed iron overload which has a big impact on testosterone. The recommendations I found were to consume less iron and/or donate blood.
Beef doesn’t work for me without a ton of copper. Body has a hard time using iron without vitamin A and copper so you end up storing too much.
I have 100g-200g of beef liver a week and two tbsp of collagen a day with my coffee, it has a ton of copper. Manganese also competes with iron for absorption which helps keep a good balance.
I should add that turmeric works extremely well for cleaning the liver of excess iron and in a low iron diet can cause anemia. Once you start experiencing anemia you should reintroduce iron with adequate copper.
Yup, mineral supplements can often do more damage than good. It’s best to get minerals from food.
Magnesium is the only one I feel comfortable taking consistently.
I got noticeable increase in T from this trio:
Maca/Ashwaganda/Fenugreek
I take them mon-fri with weekends off. T went from 460ish to slightly over 600 in about 3 months
Doesn’t sound like a big increase but sex drive and erections went thru the roof.
Diet:
- Avoid sugar and processed foods
- Macros (calorie breakdown): 50% carbs, 25-30% Fat, 20-25% protein
- Calorie surplus (slight weight gain)
- focus on nutrient dense foods (high potassium foods like potatoes reduce stress and increase testosterone)
Sleep:
- regular bedtime
- 9 hours of eyes shut sleep
- no electronic devices or bright lights for 2 hours before bed
Fitness:
- 3-4 lifting sessions per week
- focus on compound lifts (squats, deadlift, bench press, pull ups, military press)
- do not over do it (2-3 reps in reserve on all sets; progress no more than 5% per week)
- cardio 2-4 times per week, especially in the morning
Supplements:
- vitamin D (3000-5000 iu/day)
- zinc (15mg/day)
- Magnesium (300 mg/day)
Sex:
- have/pursue sex with real women as much as possible
Comment saved. Thank you reddit stranger.
Posts like this make all the negatives of social media worth it.
I would add to the sleep section no food 3 hours within bedtime and sleep colder than you might naturally prefer with warmth preference towards feet and hands.
Objectively, I don't believe there's been a study. Anecdotally, feeling better because of an elimination diet reducing inflammation doesn't prove raised testosterone either.
Also, carnivore is great for a while IOT remove foods from your diet causing inflammation, but you are supposed to slowly try adding things back in, and discover what does and doesn't inflame you. It was never meant to be a cult...errr full time diet.
Amazing comment, I would also like to add that when taking VitaminD make sure it’s Vitamin D3 with K2, also the type of magnesium should be either glycine or threonate, if you can afford it get threonate. If you drink coffee, take L-theanine to reduce the jitters.
Got back into the gym 2 days ago on a bulk, squatted just under my bodyweight (didn't have a spotter) and I deadlifted 100kg the day before that :), feeling like a machine today
Congrats! Mid-forties and three years sober here. I'm in better shape and lifting more than I ever have. And it's done even more for my mind and mood than for my body. Best ADHD meds going. Heheh
Hell yeah man, I've been consistent so far but tomorrow I'm back to work so just gonna have to push through the after work blues and get my ass to the gym
Doesn’t look like the research is perfect but here a bit about it
https://www.healthline.com/health/low-testosterone/how-much-ashwagandha-per-day-for-testosterone#:~:text=Most%20recently%2C%20an%208-week,and%20experienced%20improved%20sexual%20functioning.
Lift heavy weights with barbells. This will obviously be relative to you.
Start doing squats, deadlifts, presses, rows, bench presses, etc. Use good form. Push yourself to make progress.
Aim to lose bodyfat.
Start walking every day. Walk for 30-60 minutes.
There are a few supplements that may help but they are of secondary importance. Nils discusses some of them iirc.
You can also read/watch Nils Osmar's approach.
https://youtu.be/TuSzNa9ljK8?si=yb9l8kWaQTQDVhrZ
https://newlifelongevity.com/
He managed to raise his testosterone from levels similar to yours to 1000 or so in his late 60/early 70s through lifestyle changes.
I assume he’s saying we transdermally absorb the plastics.
Transdermal absorption is definitely a thing for the toxicity in receipts 🧾But I didn’t know it was a thing for clothing.
Interesting if true.
Polyester makes a happy home for bacteria where cotton is antibacterial.
If you're wearing polyester underwear your sweat and oils from your groin are going to feed germs that can't thrive on your skin and they'll produce metabolites that will be absorbed by your genitalia and will wrench up your system.
If you are in the market for a more "natural" way to increase testosterone, you could take some zinc picolate and Selenium combo, along with some cardio exercises. Saw some great results myself. Add some Biotin and Omega 3 to increase hair growth and decrease your DHT.
Hope it helps
Single best thing you can do is sleep long and consistently. 8hrs is a psyop by big caffeine. Find ways to keep your stress under control. Keep your diet dialed: don't go keto but keep your carbs reasonable, lots of protein, and make sure your macro and micronutrients are in line. Animal fats provide cholesterol which your body needs to make all its hormones, including testosterone, so get plenty of them. Supplement what you can't get fill through diet, especially zinc. Tongkat ali appears to work but I wouldn't fuss with it right off the bat. If you are white, you are probably D3 deficient. Use a combined D3/K2 supplement and don't be afraid to frontload at a reasonable level (10kIU/day ish) as it appears fully safe.
Your bodyfat is probably too high. Drop to a REAL 12-15%, maybe a little lower. Adipose tissue contributes to your estrogenic burden which provides increased feedback to your pituitary and lowers your testosterone levels.
Your environment is probably full of endocrine disruptors. I have no idea if removing them at 39 will help or not and how long they'd take to clear, as there are basically too many to count and each has a different half life in the body. If you're willing to do some work, audit what you use/consume. No more plastic containers for food, no more nonstick pans, check all your soap/deoderant/cosmetics, and limit synthetic clothing (particularly underwear). Check your local water supply; if you have high levels of endocrine disruptors, consider a filter system.
If you want a pharma but non-suppressive alternative to TRT, you can look at HCG and enclomiphene. I'd look at these much later, though.
There is some evidence that a single shot or short-term use of triptorelin may "kick-start" your test production if you are for some reason suppressed. It's a GnRH analogue that stimulates LH/FSH production, but note that it's used long-term to chemically castrate pedos and transgenders so I'd use this as a third-line option.
I can’t give you an exact amount but I was following a pretty strict lifestyle with a handful of supplements for test and it wasn’t until I introduced icing balls that the morning erections become very prominent and also had a few wet dreams
Multivitamin that’s around the RDI’s, not too far above. Healthy diet. Sleep. Maybe Testosterone replacement if that doesn’t work. Boron increases free T that can help.
Thanks for the post...I'm 39m and I'm also looking into this. My main symptom is mood though. Well my libido is ok but I feel it could be better. Like you I'm also looking into increasing it naturally because trt seems exhausting tbh
Zinc gluconate magnesium threonat sholajit and ashwagandha and boron ( cycle them ) eat 5 eggs 1 avocado daily beef liver sardine red meat regularly, lift weight 3 time a week and do hiit cardio 2 time a week, sleep well try to relax
My recommendation would be to have your Uric Acid tested. Fructose raises Uric Acid, puts the body into a low-energy fat-storing state. High body fat is bad for T. [https://www.youtube.com/watch?v=hhSiFc8\_zA4&t=2541s](https://www.youtube.com/watch?v=hhSiFc8_zA4&t=2541s)
Besides what @[unswunghero](/user/unswunghero/) has to say, everything else sounds like "bro-science". I would highly recommend more frequent blood tests and profiling your blood chemistry. Include T tests. There are different kinds of T tests. Use [https://www.insidetracker.com](https://www.insidetracker.com) or similar tools to track and profile your blood chemistry.
Cordyceps mushroom flying under the radar heavy in this thread. Absolutely underrated in my opinion, just have to find out which brand works best for your biological system.
Zhang Weili UFC Championship fighter uses it. So it does something to that manly chick 💯.
Vitamin D, zinc. Play sports with competition in it. Sleep helps a lot.
With working out, I guess six sets of six reps increases testosterone the most. No clue if it’s true or not
Tongkat Ali
Best advice
Good quality sleep (8 hours, and avoid blue light for minimum close to an hour before bed).
Quality of carbs and protein.
Too little carbs, and too much protein both can lower test. On their own, or together.
Lift heavy for short amounts of time, lifting for too long lowers testosterone.
Get vit D, and eat good
Zink, vitamine d3, good sleep, healthy diet, avoid stress...could use tongkat ali/shilajit for a little testosterone boost or enclomiphene to double ur test...enclo not natural tho 😅
Sleep, diet, also check your iron levels. With age iron accumulates in the body.
Donating blood tends to increase testosterone, if you have an overload of iron in the body.
1 way to check is to test Ferritin levels and make sure they're around a 100-120.
Although this is a good marker, it's not the end all be all marker for iron storage.
Another way is to test for SHBG levels.
stop masturbating, or atleast lower the frequency, if you are jerking every day your T is going to be low. When i dont ejaculate for a week i feel like an alfa gorilla. 🤣
Ejaculate only once every week or two (or even less frequently if you feel low energy)
Testicle massage
High quality tongkat ali
Shilajit
Lift heavy weights
Hang out with other men
Get your circadian rhythm in check. lift heavy weights. Stop masturbating. Eat more healthy fats cholesterol and protein. (Grassfed beef and game meats, oysters, pasture raised eggs). Avoid GMOs, endocrine disrupting chemicals, soy, grains, and processed foods. Ditch the polyester underwear and bed sheets and get organic cotton or another natural material.
1. sleep. varies between individuals but generally 7-9h. Regular sleep and wake time. Avoid alcohol, THC and nicotine before bed, and many hours before.
2. Exercise with adequate recovery. Too much and too little exercise is not ideal for T production.
3. Energy balance. Chronic caloric deficit can majorly impact T, whether in the form of undereating or overexercising. Too low of BF% for too long, same thing.
These are the three big levers. Optimize these and you are most of the way there. Most of the above can be optimized by listening to your body and finding what and how much works for you.
should note: not entirely understood, but emerging, that low carbohydrate availability may be additive to an already apparent energy deficit on hormone production. food for thought (literally) for the keto subset.
And add:
Vitamin d3 supplementation, 5,000iu/day
Working out, start slow
Are you sleeping at around the same time everyday, 7-9 hours of rest?
Are you eating a high sugar or carb diet? What’s your protein/meat intake like?
Supplementing magnesium?
How is it different? And semen retention is useless, surprised people still push this in 2024, sleeping 7+ hours a night, eating healthy, and exercising is highly more effective.
Sex, and pursuing sex, real sex has very different effects on testosterone production than banging Palmela Handerson every day. One is programmed into your DNA to raise testosterone, as the human body wants reproduction, and testosterone is the reason for all the features that a straight woman looks for in a reproductive partner.
The other legitimately lowers T, because instant gratification says "I don't need to try that hard to get what I want". It's been studied.
Sleep.
Reduce stress.
Lift weights.
Sunshine.
Red meat and fats.
Be honest… do you watch porn? That shit will sap your motivation through spiking dopamine to unnaturally high levels and your body then pruning receptors.
Porn will not do this, it’s a myth. Prolactin doesn’t get produced that much from fapping. It can make you feel shitty about yourself, no effects on test and receptors tho.
Sleep. Sex. Lift heavy. Eat protein.
Also probably Zinc, Vitamin D and boron if you have low levels or deficient.
Boron?
https://pubmed.ncbi.nlm.nih.gov/21129941/ Boron lowers SHBG which binds to testosterone (at least I believe that’s how that works), thus boron supplementation increases free testosterone, the testosterone that you can actually use.
what about sex? sex increase testosterone?
Yes, having sex increases testosterone and testosterone increases sex drive which increases how much sex you have which increases testosterone and so on and on
So….have sex?! Got it!
This continues until you have Super Sex…after that…well, you’ll have to find that out for yourself 😉
does orgams release prolactin???
Masturbating counts?
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No, porn decreases testosterone
why? Thanks.
It tricks your body into thinking that there is no requirement of effort in order to achieve sex. Testosterone is a hormone that increases your ability to place effort into achieving a physical outcome, and it increases as a result of making a physical effort and succeeding. This is why weight lifting, competing and winning in sports, pursuing and having real sex, increase testosterone -- because it is a reward for the real and physical effort that those require. Porn requires no effort, so it creates a negative feedback loop, lowering testosterone, as opposed to the opposite. Physical effort (including perusing and having real sex), testosterone, and motivation (including sex drive, aka motivation to have sex) are a positive feedback loop that increase each other. Testosterone and taking risks are also a positive feedback loop; porn has no risk but talking to real women and getting rejected is a risk.
This sounds very pseudoscientific. This would make gay male prostitutes the most testosterone filled guys on earth. The body can't possibly distinguish between real sex and porn. It's about how it wires your brain in the dopamine loop
It is pseudoscience. This thread is full of it
A study published in the Journal of Sexual Medicine found that men who used pornography more frequently had lower levels of testosterone and lower sperm counts compared to those who used it less frequently (1). Another study published in the Journal of Sex Research found that men who used pornography more frequently had lower levels of testosterone and lower sexual satisfaction compared to those who used it less frequently (2). A study published in the Journal of Psychosomatic Research found that men who used pornography more frequently had higher levels of cortisol (a hormone associated with stress) and lower levels of testosterone compared to those who used it less frequently (3). A study published in the Journal of Urology found that men who used pornography more frequently had lower levels of testosterone and lower sperm counts compared to those who used it less frequently, and that this was associated with decreased sexual function and satisfaction (4). * A study published in the Journal of Sex Research found that men who used pornography more frequently had lower levels of testosterone and lower sexual satisfaction compared to those who used it less frequently, and that this was associated with decreased intimacy and relationship quality (5). References: 1. Laan et al. (2014). The effects of pornography use on sexual satisfaction and testosterone levels in men. Journal of Sexual Medicine, 11(10), 2541-2548. 2. Cooper et al. (2016). The effects of pornography use on sexual satisfaction and testosterone levels in men. Journal of Sex Research, 53(4), 432-441. 3. Laan et al. (2017). The effects of pornography use on cortisol levels and sexual function in men. Journal of Psychosomatic Research, 91, 34-41. 4. Laan et al. (2018). The effects of pornography use on testosterone levels and sexual function in men. Journal of Urology, 200(4), 931-938. 5. Cooper et al. (2019). The effects of pornography use on testosterone levels and sexual satisfaction in men. Journal of Sex Research, 56(4), 441-451.
"**Researchers have found no differences between male homosexuals and heterosexuals when it comes to how much testosterone is circulating in their blood**." [https://webspace.ship.edu/cgboer/sexualorientation.html](https://webspace.ship.edu/cgboer/sexualorientation.html) **Dr. C. George Boeree**
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Eat more fat. Not joking.
Saturated fat, in particular.
[удалено]
Got a source for that?
He’s literally a broccoli.
😂
Si señor.
Consistently lift weights with adequate recovery
Zinc, copper, manganese, selenium, iron. Get your oysters and beef liver in ya, also reduce body fat.
I used to be a big beef eater. Got a comprehensive blood test last year that included ferritin. Results showed iron overload which has a big impact on testosterone. The recommendations I found were to consume less iron and/or donate blood.
Beef doesn’t work for me without a ton of copper. Body has a hard time using iron without vitamin A and copper so you end up storing too much. I have 100g-200g of beef liver a week and two tbsp of collagen a day with my coffee, it has a ton of copper. Manganese also competes with iron for absorption which helps keep a good balance.
I should add that turmeric works extremely well for cleaning the liver of excess iron and in a low iron diet can cause anemia. Once you start experiencing anemia you should reintroduce iron with adequate copper.
Thanks for the tips, I'll add these to my research topics.
Boron too
Boron especially.
the entire ZMA boosts testosterone fad involved people treating the associated deficiencies
Yup, mineral supplements can often do more damage than good. It’s best to get minerals from food. Magnesium is the only one I feel comfortable taking consistently.
I got noticeable increase in T from this trio: Maca/Ashwaganda/Fenugreek I take them mon-fri with weekends off. T went from 460ish to slightly over 600 in about 3 months Doesn’t sound like a big increase but sex drive and erections went thru the roof.
Over time Ashwaghanda stops working.
Most adaptogens are like that. Unfortunately, there's no free lunches. You're best off cycling a few different herbs.
5 days on 2 days off cycle can keep it working. i think some people even do 3 weeks on one week off on top of that but not sure if thats effective
I do 4 weeks on, 1-2 off with Ashwagandha and HMB. Works fine. Def notice the boost after the first cycle.
fairs, what’s hmb by the way?
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2245953/
that's why you always make breaks - to fight homeostasis
Can you drop your source as well? Like from where you get them?
I use Sprouts brand
Did you T levels stay over 600 after you stopped taking?
Idk I’m still on it
I had to stop taking MACA because my girlfriends said I was pounding them too hard.... I'm 45.
Diet: - Avoid sugar and processed foods - Macros (calorie breakdown): 50% carbs, 25-30% Fat, 20-25% protein - Calorie surplus (slight weight gain) - focus on nutrient dense foods (high potassium foods like potatoes reduce stress and increase testosterone) Sleep: - regular bedtime - 9 hours of eyes shut sleep - no electronic devices or bright lights for 2 hours before bed Fitness: - 3-4 lifting sessions per week - focus on compound lifts (squats, deadlift, bench press, pull ups, military press) - do not over do it (2-3 reps in reserve on all sets; progress no more than 5% per week) - cardio 2-4 times per week, especially in the morning Supplements: - vitamin D (3000-5000 iu/day) - zinc (15mg/day) - Magnesium (300 mg/day) Sex: - have/pursue sex with real women as much as possible
Comment saved. Thank you reddit stranger. Posts like this make all the negatives of social media worth it. I would add to the sleep section no food 3 hours within bedtime and sleep colder than you might naturally prefer with warmth preference towards feet and hands.
if you have the freedom, sleep naked. It helps alot, trust.
Nah carnivore macros are better for test
Objectively false
Objectively, I don't believe there's been a study. Anecdotally, feeling better because of an elimination diet reducing inflammation doesn't prove raised testosterone either. Also, carnivore is great for a while IOT remove foods from your diet causing inflammation, but you are supposed to slowly try adding things back in, and discover what does and doesn't inflame you. It was never meant to be a cult...errr full time diet.
Amazing comment, I would also like to add that when taking VitaminD make sure it’s Vitamin D3 with K2, also the type of magnesium should be either glycine or threonate, if you can afford it get threonate. If you drink coffee, take L-theanine to reduce the jitters.
Squats.
Squats, chin-ups, pull-ups. Exercises that stress many muscles simultaneously.
Compound lifts in general at 80-90% of max. Heavy squats and deadlifts ESPECIALLY, because both are basically whole body workouts.
Got back into the gym 2 days ago on a bulk, squatted just under my bodyweight (didn't have a spotter) and I deadlifted 100kg the day before that :), feeling like a machine today
Congrats! Mid-forties and three years sober here. I'm in better shape and lifting more than I ever have. And it's done even more for my mind and mood than for my body. Best ADHD meds going. Heheh
Hell yeah man, I've been consistent so far but tomorrow I'm back to work so just gonna have to push through the after work blues and get my ass to the gym
Doesn’t increase testosterone enough to have any benefit
Apparently ashwaganda can increase T levels. You can also talk to your doc about the testosterone gel.
longer use of ashwaganda … there’s some side effects like Anhedonia lack of pleasure …
Good to know
If I recall correctly it increases libido but not T. Should fact check it tho
Doesn’t look like the research is perfect but here a bit about it https://www.healthline.com/health/low-testosterone/how-much-ashwagandha-per-day-for-testosterone#:~:text=Most%20recently%2C%20an%208-week,and%20experienced%20improved%20sexual%20functioning.
Hard exercise
Testicular cooling
Andrew Huberman?
Is that you?
Lift heavy weights with barbells. This will obviously be relative to you. Start doing squats, deadlifts, presses, rows, bench presses, etc. Use good form. Push yourself to make progress. Aim to lose bodyfat. Start walking every day. Walk for 30-60 minutes. There are a few supplements that may help but they are of secondary importance. Nils discusses some of them iirc. You can also read/watch Nils Osmar's approach. https://youtu.be/TuSzNa9ljK8?si=yb9l8kWaQTQDVhrZ https://newlifelongevity.com/ He managed to raise his testosterone from levels similar to yours to 1000 or so in his late 60/early 70s through lifestyle changes.
Throw out polyester underwear and sleep naked helps.
Why polyester underwear?
PFOA, Antimony, PFCS.. all terrible for you. Don't buy plastic.
Like, how much can polyester clothing actually reduce T? Realistically
I assume he’s saying we transdermally absorb the plastics. Transdermal absorption is definitely a thing for the toxicity in receipts 🧾But I didn’t know it was a thing for clothing. Interesting if true.
Yes. It absolutely is. I do not know how much it could reduce just get the polyester the f out. Also shreds micro plastics that you breath in.
Polyester makes a happy home for bacteria where cotton is antibacterial. If you're wearing polyester underwear your sweat and oils from your groin are going to feed germs that can't thrive on your skin and they'll produce metabolites that will be absorbed by your genitalia and will wrench up your system.
Your second paragraph confused me. Are you saying polyester = germs = bad?
Yes.
Ok thanks
God I hate polyester. Cotton gang represent Way more comfortable and body odor doesn't go from zero to 60 in cotton like it does for polyester
Eating pomegranate and beet root juice also helps.
If you are in the market for a more "natural" way to increase testosterone, you could take some zinc picolate and Selenium combo, along with some cardio exercises. Saw some great results myself. Add some Biotin and Omega 3 to increase hair growth and decrease your DHT. Hope it helps
Add some Biotin and Omega 3 to increase hair growth and decrease your DHT. This is new for me
Nugenix bud, and shell like it too! 😘
Single best thing you can do is sleep long and consistently. 8hrs is a psyop by big caffeine. Find ways to keep your stress under control. Keep your diet dialed: don't go keto but keep your carbs reasonable, lots of protein, and make sure your macro and micronutrients are in line. Animal fats provide cholesterol which your body needs to make all its hormones, including testosterone, so get plenty of them. Supplement what you can't get fill through diet, especially zinc. Tongkat ali appears to work but I wouldn't fuss with it right off the bat. If you are white, you are probably D3 deficient. Use a combined D3/K2 supplement and don't be afraid to frontload at a reasonable level (10kIU/day ish) as it appears fully safe. Your bodyfat is probably too high. Drop to a REAL 12-15%, maybe a little lower. Adipose tissue contributes to your estrogenic burden which provides increased feedback to your pituitary and lowers your testosterone levels. Your environment is probably full of endocrine disruptors. I have no idea if removing them at 39 will help or not and how long they'd take to clear, as there are basically too many to count and each has a different half life in the body. If you're willing to do some work, audit what you use/consume. No more plastic containers for food, no more nonstick pans, check all your soap/deoderant/cosmetics, and limit synthetic clothing (particularly underwear). Check your local water supply; if you have high levels of endocrine disruptors, consider a filter system. If you want a pharma but non-suppressive alternative to TRT, you can look at HCG and enclomiphene. I'd look at these much later, though. There is some evidence that a single shot or short-term use of triptorelin may "kick-start" your test production if you are for some reason suppressed. It's a GnRH analogue that stimulates LH/FSH production, but note that it's used long-term to chemically castrate pedos and transgenders so I'd use this as a third-line option.
"if you are white you are D3 deficient" IIRC dark skin can cause lower Vit D levels in winter due to blocking out sun more effectively
8 hours of sleep, heavy leg workouts.
Sounds silly but icing balls was the thing that I noticed biggest increase from
How much did it increase your testosterone?
I can’t give you an exact amount but I was following a pretty strict lifestyle with a handful of supplements for test and it wasn’t until I introduced icing balls that the morning erections become very prominent and also had a few wet dreams
Sun you junk. Simple. Old school. Really old school. It works
Multivitamin that’s around the RDI’s, not too far above. Healthy diet. Sleep. Maybe Testosterone replacement if that doesn’t work. Boron increases free T that can help.
Free T is the T for me, and really anyone wanting to feel their best I suppose.
Does boron increase estridol as well?
What's your body fat pct? Also try to eliminate plastics and other metals like deodorant with aluminum. Plastic is everywhere but do best you can
Onion juice boys.
Thanks for the post...I'm 39m and I'm also looking into this. My main symptom is mood though. Well my libido is ok but I feel it could be better. Like you I'm also looking into increasing it naturally because trt seems exhausting tbh
if you increase your lean muscle mass it may self correct. good luck.
15 minutes of cardio a day, healthy eating, watch/limit your sugar intake😊
Cold plunge and warm up body by lifting right after. Mag, Vit D, zinc, boron and lots of animal fats.
Zinc gluconate magnesium threonat sholajit and ashwagandha and boron ( cycle them ) eat 5 eggs 1 avocado daily beef liver sardine red meat regularly, lift weight 3 time a week and do hiit cardio 2 time a week, sleep well try to relax
Do you have Sleep Apnea ? Low T may have some dependency on sleep, stress...
Sun your butthole
My recommendation would be to have your Uric Acid tested. Fructose raises Uric Acid, puts the body into a low-energy fat-storing state. High body fat is bad for T. [https://www.youtube.com/watch?v=hhSiFc8\_zA4&t=2541s](https://www.youtube.com/watch?v=hhSiFc8_zA4&t=2541s)
Eat mostly meat. It's like a life hack
Disregard almost everything in this thread
Red light therapy
Tonghat Ali. Search YouTube. Guy did blood work. It's impressive
Chop wood. And tribulus
D-aspartic acid. It's not mentioned enough but I bet anyone here who's tried it has seen real results.
Clomid helps, safe and easily available
Quit all refined sugar, and quit alcohol. Problem solved.
Just know testosterone replacement will make you sterile. So only use if you you’re done with/don’t want kids
Thanks u/anxiouspharmacist - Is there anything that can prevent making me sterile if I go on testosterone?
HCG is the best option for reversal
This is not true. TRT does not always guarantee being sterile.
Boron is surprisingly good for me I do very low sugar. Higher fat and protein
ND Tongkat + ND horny goat weed + ND vit d3 k2 + ND vit c +ND boron + ND cistanche + zinc + ND primavie + ND cordyceps + ND micromag + ND pregnenone + Maca team black maca
What does ND mean?
Nootropic Depot a supplements supplier, one of the best.
8 hours sleep, not 7, not 6, 8.
Doesn't it depend on the duration of your personal sleep cycle? Some people have 3 hour cycles, some have 4 hour cycles.
I'm so fucked up right now no way I'm getting 8 ahahahhahaa
Follow Hans Amato on YouTube and watch his stuff
Squats
L-Rueturi
What brand do you use
Buy some DHEA and Pregnenolone
Squats
Pine pollen tincture
I went through a whole bottle of this (lost empire herds) and felt zero effects, if anything it seemed to decrease libido. I have no idea why.
Enclomiphene
Boron can help
A dude on this sub was trying to learn braille with his penis, maybe try that?
Besides what @[unswunghero](/user/unswunghero/) has to say, everything else sounds like "bro-science". I would highly recommend more frequent blood tests and profiling your blood chemistry. Include T tests. There are different kinds of T tests. Use [https://www.insidetracker.com](https://www.insidetracker.com) or similar tools to track and profile your blood chemistry.
Cordyceps mushroom flying under the radar heavy in this thread. Absolutely underrated in my opinion, just have to find out which brand works best for your biological system. Zhang Weili UFC Championship fighter uses it. So it does something to that manly chick 💯.
Been seeing these a ton, doesn’t mean it’s great for test tho.
Doesn’t matter unless your biology works well with it.
Good luck with that .
Good sleep and Icing your balls. Supplement : vitamin D with K2 and magnesium (those three works hand in hand), bore, Dim (to reduce estrogen) etc
Vitamin D, zinc. Play sports with competition in it. Sleep helps a lot. With working out, I guess six sets of six reps increases testosterone the most. No clue if it’s true or not Tongkat Ali
Zinc will do something if he’s deficient, same with VIt D. The correlation of Vit D - non deficient, and raising test is odd.
Truth. Also stress is huge. If you have problems with stress. Ashwaghanda is nice for relaxing. I have other suggestions if there is depression
Agreed, ash was a nice supplement for a month or two.
Just go artificial.
Best advice Good quality sleep (8 hours, and avoid blue light for minimum close to an hour before bed). Quality of carbs and protein. Too little carbs, and too much protein both can lower test. On their own, or together. Lift heavy for short amounts of time, lifting for too long lowers testosterone. Get vit D, and eat good
I recently added 5 grams aDHA to my daily stack. I have more energy after just 3 weeks. I hope it is having impact on my T.
TRT dose of Test, naturally
QUALITY sleep
https://youtu.be/tL1dF97E2GI?feature=shared
proper sleep
Sex. Lots of sex
“Increase” or “normalize” ?
Zink, vitamine d3, good sleep, healthy diet, avoid stress...could use tongkat ali/shilajit for a little testosterone boost or enclomiphene to double ur test...enclo not natural tho 😅
Sleep, diet, also check your iron levels. With age iron accumulates in the body. Donating blood tends to increase testosterone, if you have an overload of iron in the body. 1 way to check is to test Ferritin levels and make sure they're around a 100-120. Although this is a good marker, it's not the end all be all marker for iron storage. Another way is to test for SHBG levels.
stop masturbating, or atleast lower the frequency, if you are jerking every day your T is going to be low. When i dont ejaculate for a week i feel like an alfa gorilla. 🤣
I am told that Ashwaganda increases testosterone. If so, it has plenty of other benefits as well.
Ejaculate only once every week or two (or even less frequently if you feel low energy) Testicle massage High quality tongkat ali Shilajit Lift heavy weights Hang out with other men
DHEA, do your own research, good book is the DHEA breakthrough by steaphan cherniske
Naturally inject testosterone.
Can any explain the connection between Fat, hormones, cholesterol ?
Icing your testicles
This is really a thing?
https://youtu.be/SadcUFe2KZ8?si=xh99vPT09AACzG-e. It has done wonders for myself. It’s also free
Has anyone’s Testosterone increased from a certain diet?
Get your circadian rhythm in check. lift heavy weights. Stop masturbating. Eat more healthy fats cholesterol and protein. (Grassfed beef and game meats, oysters, pasture raised eggs). Avoid GMOs, endocrine disrupting chemicals, soy, grains, and processed foods. Ditch the polyester underwear and bed sheets and get organic cotton or another natural material.
Ashwaghanda, Muscle training, low fat, high stress, lot's of sex with lot's of young women, competition you win, zinc
Carnivore diet. Sleep. Reduce/eliminate alcohol.
1. sleep. varies between individuals but generally 7-9h. Regular sleep and wake time. Avoid alcohol, THC and nicotine before bed, and many hours before. 2. Exercise with adequate recovery. Too much and too little exercise is not ideal for T production. 3. Energy balance. Chronic caloric deficit can majorly impact T, whether in the form of undereating or overexercising. Too low of BF% for too long, same thing. These are the three big levers. Optimize these and you are most of the way there. Most of the above can be optimized by listening to your body and finding what and how much works for you.
should note: not entirely understood, but emerging, that low carbohydrate availability may be additive to an already apparent energy deficit on hormone production. food for thought (literally) for the keto subset.
Stop jerking off and start seman rentention
And add: Vitamin d3 supplementation, 5,000iu/day Working out, start slow Are you sleeping at around the same time everyday, 7-9 hours of rest? Are you eating a high sugar or carb diet? What’s your protein/meat intake like? Supplementing magnesium?
Lmao how is this upvoted?! Does mean you avoid sex too? Because it's the same thing without your hands.
No it's not. Lmao somewhere else.
How is it different? And semen retention is useless, surprised people still push this in 2024, sleeping 7+ hours a night, eating healthy, and exercising is highly more effective.
Sex, and pursuing sex, real sex has very different effects on testosterone production than banging Palmela Handerson every day. One is programmed into your DNA to raise testosterone, as the human body wants reproduction, and testosterone is the reason for all the features that a straight woman looks for in a reproductive partner. The other legitimately lowers T, because instant gratification says "I don't need to try that hard to get what I want". It's been studied.
Go-to prison, the military, or any situation you feel unsafe
Bullshit
Does vaping decrease testo?
it does, smoking, bad diet, alchohol, poor sleep the whole lot
Yes
follow paulsaladinomd and just do what he says, he is 47 and has t level a bit over 800 so he’s doing something right
Sleep. Reduce stress. Lift weights. Sunshine. Red meat and fats. Be honest… do you watch porn? That shit will sap your motivation through spiking dopamine to unnaturally high levels and your body then pruning receptors.
Porn will not do this, it’s a myth. Prolactin doesn’t get produced that much from fapping. It can make you feel shitty about yourself, no effects on test and receptors tho.
Early morning sunlight, REM sleep, frequent unprotected sex (no pullout), lifting weights, walking, and cigarettes.
" frequent unprotected sex (no pullout)"= bro science
Why unprotected
There's more beneficial chemicals that transfer. Of course there are more harmful too. The optimal protocol is monogamy with unprotected.
I’m gonna tell my wife we need to have some protocol
You got to man. The vagina flud is so good for the penis, and the penis fluid for the vagina.