Biggest Drivers Of Testosterone

Milan555

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Joined
Dec 6, 2018
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38
Hello,

I've been reading a lot about how to increase testosterone levels. Mine are around 350 (scale 270-950). I have secondary hypogonadism and am trying to figure out the root cause(s) of my low levels. Prolactin and thyroid are perfectly fine.

People like to recommend various supplements, diets, exercises. I'm sure they all help in some way, but I'm looking for the things (non-TRT) which are likely to move the needle the most and be healthy.

What are the biggest changes I can make to increase the chances of raising my testosterone up to higher levels 600+?

In other words, where will I get the biggest bang for my buck?

I'm in my early 30's and feel most symptoms of low T
 
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DHEA and progesterone to me are the cornerstones.

Behaviorally, lots of intercourse with few orgasms, and no masturbation, works extremely well.
 

lampofred

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Feb 13, 2016
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I think high cortisol is one of the major causes of low T. Vitamin D (along with a high calcium intake relative to phosphate) and gelatin lower cortisol.
 

Frankdee20

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I’m inclined to agree DHEA is likely one of the best OTC things for this.... Unless you want to do the Examastane, Clomid, and HCG route.... nobody should have to go around with a T level of 300. The question is should one take DHEA orally, sublingual or topical ?
 

Hans

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Hello,

I've been reading a lot about how to increase testosterone levels. Mine are around 350 (scale 270-950). I have secondary hypogonadism and am trying to figure out the root cause(s) of my low levels. Prolactin and thyroid are perfectly fine.

People like to recommend various supplements, diets, exercises. I'm sure they all help in some way, but I'm looking for the things (non-TRT) which are likely to move the needle the most and be healthy.

What are the biggest changes I can make to increase the chances of raising my testosterone up to higher levels 600+?

In other words, where will I get the biggest bang for my buck?

I'm in my early 30's and feel most symptoms of low T
It's mostly all about lifestyle and diet. Once that foundation is in place, then additional supplements can be added if needed.
My general guidelines would be:
  • 1.6g/kg/BW of protein,
  • 30-40% fats (saturated fat sources and cholesterol. If cholesterol intake is high then fat intake can be lower) and
  • Then the rest of your calories can be from carbs.
  • About a 2:1 protein to carb ratio is a good start.
  • A surplus of 250calories+ above maintenance.
  • Eat nutritious food, such as red meat, organ meat, eggs, dairy, fruits, etc.
  • Avoid gut-irritating foods
  • Focus on destressing a lot.
    • Breathe deep and slow
    • Listen to relaxing muscle
    • Walk in nature
    • Have some carbs
    • Think of something funny
    • Spend time with good people
    • Earth/grounding
  • Reset circadian rhythm.
  • Optimize sleep.
  • Avoid endocrine disruptors, such as plastics, cosmetics, any chemicals really.
  • Lower estrogen if in excess - foods to lower estrogen
  • Boost dopamine
    • Get sunlight in the morning is one of the best ways
  • Protect yourself against EMF
    • Magnesium is one of the best supplements to do so
  • Be active during the day
  • Improve insulin sensitivity
  • Lift heavy weights
  • Lower cortisol
    • You can do this with the destress tips above
    • Use adaptogens, such as Tribulus Terrestris, pregnenolone, DHEA, progesterone, magnesium, zinc, niacinamide, Rhodiola Rosea, etc.
  • Don't watch porn or masturbate
  • Keep serotonin in check
  • Keep prolactin low
  • Focus on your neurotransmitters if things are still not right
I'm probably forgetting a few, but this is most of it.
 
Last edited:

Nebula

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Joined
May 30, 2018
Messages
677
Things I’ve found helpful for stimulating testosterone production and general health.
-3o-60 minutes 3 days a week hiking or fast walk.
-20 minute circuit training 3 times per weeks. Hitting all the major muscle groups
-fresh Ginger tea simmered. Seems to help with lowering cortisol and stimulating LH.
-homemade gelatin from pig or chicken feet. 1 cup after a meal
-including beef and oysters in the diet
-plenty of carbs especially after workouts. Basmati rice has been the most convenient.

I tried for so long messing around with supplements without consistently exercising, but I’ve found the above to make the biggest differences. Turns out I was mostly just under stimulating myself and that was holding back my digestion and daily hormonal cycle.
 

shine

Member
Joined
Sep 27, 2018
Messages
666
It's mostly all about lifestyle and diet. Once that foundation is in place, then additional supplements can be added if needed.
My general guidelines would be:
  • 1.6g/kg/BW of protein,
  • 30-40% fats (saturated fat sources and cholesterol. If cholesterol intake is high then fat intake can be lower) and
  • Then the rest of your calories can be from carbs.
  • About a 2:1 protein to carb ratio is a good start.
  • A surplus of 250calories+ above maintenance.
  • Eat nutritious food, such as red meat, organ meat, eggs, dairy, fruits, etc.
  • Avoid gut-irritating foods
  • Focus on destressing a lot.
    • Breathe deep and slow
    • Listen to relaxing muscle
    • Walk in nature
    • Have some carbs
    • Think of something funny
    • Spend time with good people
    • Earth/grounding
  • Reset circadian rhythm.
  • Optimize sleep.
  • Avoid endocrine disruptors, such as plastics, cosmetics, any chemicals really.
  • Lower estrogen if in excess - foods to lower estrogen
  • Boost dopamine
    • Get sunlight in the morning is one of the best ways
  • Protect yourself against EMF
    • Magnesium is one of the best supplements to do so
  • Be active during the day
  • Improve insulin sensitivity
  • Lift heavy weights
  • Lower cortisol
    • You can do this with the destress tips above
    • Use adaptogens, such as Tribulus Terrestris, pregnenolone, DHEA, progesterone, magnesium, zinc, niacinamide, Rhodiola Rosea, etc.
  • Don't watch porn or masturbate
  • Keep serotonin in check
  • Keep prolactin low
  • Focus on your neurotransmitters if things are still not right
I'm probably forgetting a few, but this is most of it.

I tried listening to my relaxed muscles but they are not emitting any sounds! Is this a sign of low T?
 

Hans

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I tried listening to my relaxed muscles but they are not emitting any sounds! Is this a sign of low T?
If you listen closely your muscles should be emitting a low buzzing frequency that causes vibration in the ear which then stimulates the secretion of dopamine in the brain. If the right frequency is achieved (caused by DHT ofc), you should become motivated to spontaneously become active.
:rolling
 

SonOfEurope

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Joined
Jul 10, 2016
Messages
602
300 is a very low level of Testosterone for a man in his early 30's...

Everything stated above sounds like solid advice, especially that from Hans.

Cortisol is Testosterone and progesterone's antithesis... However when it's elevated as on hypogonadism there have to be underlying issues causing the state of elevated metabolic catabolism and hyper excitation to cope and maintain homeostasis... What is your bodyfat % in proportion to muscle? You should first focus on the stress in your life that you've adapted (or maladapted) to before anything.

You've been given the best advice regarding diet and stress management, spend more time outdoors and once everything is optimal you wish to take the recovery a step further I would advice.

At least 3000 calories
At least 8.5 hours of sleep.
Pregnenolone 10mg daily
DHEA 4 mg daily
Progesterone 6mg daily.
Aspirin 81mg
As much time outdoors as possible and socialize, it's very androgenic to be social in a coherent way.
 

baccheion

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Joined
Jun 25, 2017
Messages
2,113
300 is a very low level of Testosterone for a man in his early 30's...

Everything stated above sounds like solid advice, especially that from Hans.

Cortisol is Testosterone and progesterone's antithesis... However when it's elevated as on hypogonadism there have to be underlying issues causing the state of elevated metabolic catabolism and hyper excitation to cope and maintain homeostasis... What is your bodyfat % in proportion to muscle? You should first focus on the stress in your life that you've adapted (or maladapted) to before anything.

You've been given the best advice regarding diet and stress management, spend more time outdoors and once everything is optimal you wish to take the recovery a step further I would advice.

At least 3000 calories
At least 8.5 hours of sleep.
Pregnenolone 10mg daily
DHEA 4 mg daily
Progesterone 6mg daily.
Aspirin 81mg
As much time outdoors as possible and socialize, it's very androgenic to be social in a coherent way.
Am I missing something or would 3000 calories not cause weight gain? Is this assuming 154 lbs? How much fat?
 

CLASH

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Joined
Sep 15, 2017
Messages
1,219
Not eating enough fat/ calories consistently gives me subjective symptoms of lowered androgens
 

SonOfEurope

Member
Joined
Jul 10, 2016
Messages
602
Am I missing something or would 3000 calories not cause weight gain? Is this assuming 154 lbs? How much fat?

You're right... One must follow your metabolism's instinctive requirements as it grows - not push Metabolism to grow by accepting more than what it can use in the circumstances - but as it heals it's requirements will grow.

154lbs is a relatively lightweight man but just from an improvement in metabolism from the influx of lacking nutrients, neurosteroid shift away from serotonin, improvement of thyroid thus improved steroidogenesis favouring Test / Prog over Cortisol /E2 and raised thermogenesis even a 70kg man will soon be requiring 2500+ calories to keep the recovery going NP. I spent some of my early 20s at 2000kcals a day but my health was not that optimal, now at 28 with good thyroid, higher Testosterone and less stress at 181 lbs I eat 3,200 + most days while staying at 16%. To lose fat I increase explosive excersize like sprints etc... If I get down to 170lb at 12% my body would lemme know, by natural appetite, how much I need.

Excluding the mineral supplements of course.

Edit: Sorry I forgot the fat part: It is my personal preference to keep it around 55g which is less than 15% of calories for me, and plenty for the Cholesterol needed for cells. Someone with a different metabolic history might benefit from more it's all about experimenting. Sorry for the original typo.
 
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