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Natural testosterone optimization guide
🕑 Added 2024-07-13 15:21:13 +0000 UTCOptimizing natural testosterone and hormone production requires a multi-faceted approach that addresses various pillars of good health. While this article cannot possibly encompass all the relevant steps involved, we will cover some basic lifestyle recommendations in addition to some supplemental strategies. It's important to note that the testosterone equation is influenced just as much by how you choose to live and what you avoid as it is by the supplements you take and the foods you eat. We want to add in the right stuff while also removing things that are problematic. Removing and replacing is usually cheap and or no cost. For those that are on a budget, THIS needs to be a key focus for you. Avoid the bad stuff and you won’t need to add in as many supplements or exogenous tools to expedite their removal from the body. Easy win
It’s likely not necessary to do ALL of the things listed in each category, but you SHOULD be doing most of the core things from each section: particularly concerning gut health, sleep, basic nutrition and key supplements like minerals and probiotics. Many of these things are ubiquitously recommended for virtually anyone — male or female — who wants to support hormonal health. The lower your testosterone, the more things you’ll need to do right though.
On that note, women can and likely should also use many of the things listed here in the testosterone protocol, with a few obvious exceptions (like teste and male reproductive specific peptides). Low testosterone is an epidemic in women as well. Many of the things listed here will also help to balance key hormones like estrogen, specifically some of the things listed in the micro-plastic detox
Xenoestrogens & micro-plastics
Exposure to xenoestrogens and microplastics can potentially have significant impacts on testosterone levels due to their endocrine-disrupting properties. Xenoestrogens are synthetic compounds that mimic the function of the natural hormone estrogen. They can be found in various industrial chemicals, pesticides, plastics, and personal care products.
Xenoestrogens can bind to estrogen receptors in the body, leading to an imbalance between estrogen and testosterone. This can result in decreased testosterone production as the body may reduce its own hormone production in response to the presence of these estrogen-like substances.
These compounds can also interfere with the endocrine system, which is responsible for hormone regulation, including the production of testosterone. Xenoestrogens can affect the function of Leydig cells in the testes, which are responsible for producing testosterone. Exposure to these compounds may impair the ability of these cells to produce testosterone effectively. Long-term exposure to xenoestrogens can cause epigenetic changes that affect hormone regulation and gene expression, potentially leading to chronic low testosterone levels.
Microplastics are tiny plastic particles that originate from the breakdown of larger plastic debris or are manufactured for use in various products. They are pervasive in the environment and can enter the human body through ingestion, inhalation, or skin contact. Microplastics can leach harmful chemicals, including phthalates and bisphenol A (BPA), which are known endocrine disruptors. These chemicals can interfere with the production and regulation of testosterone just like xenoestrogens
Persistent exposure to microplastics can lead to bioaccumulation of harmful chemicals within the body, which can have a cumulative effect on hormone disruption and potentially lead to lower testosterone levels over time. The combined exposure to xenoestrogens and microplastics can have a synergistic effect, exacerbating the disruption of endocrine function and further impacting testosterone levels. The body’s ability to manage and detoxify these compounds can be overwhelmed, leading to more pronounced hormonal imbalances.
What can you do?
Avoid: Unfortunately, completely avoiding exposure to things like xenoestrogens and micro plastics is impossible. But you can reduce your exposure to large known sources. Avoid drinking out of plastic water bottles or containers, and opt for glass (ideal) or metal. Opt for glass containers for storing food when and if possible. Opt for supplements that come in capsules or glass tinctures over plastic bags and plastic droppers. Opt for a salt like Vera salt or Celtic sea salt that uses plastic free packaging. Remove scented candles and air scent dispensers (High xenoestrogen). Avoid things like non-stick cookware and opt for stainless steel or cast iron. Avoid foods in cans when possible (extremely high BPA load). Look for foods stored in glass instead, or use organic and certified no BPA liners when buying cans.
Avoid shampoo, soap, deoterant and other body care products that contain endocrine dysruptors. The best way to go about doing this is to download something like the YUCA app, and filter products that suit your preference based on their product rating scale (which is top tier). Its best to avoid wearing perfume and or cologne on a daily basis. Save it for special events. No one wants to smell that shit or choke on your fumes in the gym either.
Air purifier — consider using an air purifier (air oasis or a good budget option is the mold guard mini air purifier) to remove microplastics and xenobiotics from the air. Spend more time outdoors if possible and or open up windows. If you can’t afford an expensive air purifier like oasis, simply moving the mold guard around the house can be effective. Its small, portable, easy to use and filters can be rinsed and reused. Its super low maintenance. Plug it in in areas where you spend a lot of time. Particularly living room and then moving to the bedroom at night. You can use a code I found online (BLACKBURN or BLACKBURN10) for 10% off . This isn’t my code and I’m not affiliated. I do use these filters all around my house though. Particularly in bathrooms where mold can grow
Water filter — Water filtration — unfortunately, cheap water filters that actually remove all contaminants aren’t easy to come accross. The burky isn’t exactly cheap, but it is a good option specifically for filtering micro-plastics and other harmful contaminants from tap water. Clean drinking water is a huge component of avoiding xenoestrons and micro-plastics.
https://theberkey.com/products/royal-
If you can afford to drink it daily, mountain valley spring water is probably the best option.
If you can’t afford a burky, the second best option would be to buy a travel water bottle with a built in filter. The one included bellow is highly rated and has been shown to remove micro-plastics. You could filter plastic water bottles through this (ideal) or use tap water. Some of their home filters are also decent. Remineralize with sea salt
https://www.epicwaterfilters.com/collections/bottles
Supplements that may help mitigate damage
1. Taurine — Taurine has been studied for its protective role against oxidative stress caused by various factors, including microplastics and xenoestrogens. Taurine is known to be a fundamental mediator of homeostasis that helps protect against oxidant stress. It exerts multiple roles in conferring protection against oxidative stress-related injuries such as hypertension, muscle/neurological disorders, hepatic cirrhosis, cardiac dysfunction, and ischemia/reperfusion.Studies have shown that taurine can have protective effects on oxidative stress induced by substances like BPA. For example, in a study on the effects of taurine on BPA-induced oxidative stress in mouse testicular mitochondria and sperm motility, taurine was found to have protective effects on sperm viability and mitochondrial membrane potential. Taurine also supports the liver which is necessary for detoxing environmental toxins. Consider 3-4 grams daily
2. Sulphurophane —Research suggests that sulforaphanecan help protect against oxidative stress by activating a specific pathway called the Nrf2 pathway. This pathway regulates the expression of various antioxidant and detoxification enzymes, which help cells defend against oxidative damage caused by free radicals and other harmful substances. There are food srudies showning that sulforaphane can mitigate oxidative stress induced by pollutants, heavy metals, and other environmental toxins. For example, research has demonstrated that sulforaphane can enhance the cellular defense mechanisms against oxidative stress caused by air pollution and particulate matter. sulforaphane and other compounds from cruficerious vegetables also have direct anti-estrogenic properties
You can get sulphophane from broccoli sprouts or by using a supplement. I’d recommended sprouts since they’re cheaper. There are very few supplements with active sulphophane in them. If you decide to supplement (10mg 3-4x a week is usually enough, I’d only suggest using BROCC
3. Pine pollen — some small studies in rodents have demonstrated pine pollens ability to remove and prevent xenoestrogens from binding to the estrogens receptors. Pine pollen also contains phytoandrogens that can enhance the body's testosterone production, as indicated in some papers (Buhner, 2014). phytoandrogens are known to imitate human androgens, assisting in maintaining hormonal balance WITHOUT interfering with the body's natural hormone levels (Buhner, 2007). the adaptogenic properties of Pine Pollen (mediated by gibberellins and brassinosteroids) play a role in reducing stress levels and indirectly supporting hormone balance (Buhner, 2011; Brian, 1966).
https://www.amazon.com/Pine-Pollen-
4. Modified citrus pectin
Modified citrus pectin has gained lots of attention in the intergrative health space for its power detoxification properties, particularly concerning glyphosate, xenobiotics, including xenoestrogens (the most relevant for hormones) and heavy metals. MCP is a complex carbohydrate derived from citrus peels, modified to enhance its solubility and bioavailability. It has a unique structure that allows it to bind to various toxins, including glyphosate and certain xenoestrogens in the body. Because it can get into the blood (and is also believed to cross the blood brain and blood testicular barriers), it’s the perfect chelating agent for environmental toxins.
https://www.amazon.com/dp/B000H8BL9Y?
5. Bioregulator peptides are short, organ specific chains of amino acids that play role in regulating various physiological functions within the body. They are a type of signaling molecule that can influence cellular processes, DNA repair gene expression, and tissue repair. These peptides work by interacting with specific receptors on the surface of cells or by entering cells andinteracting with intracellular components in select organs . Tissue and organ specific bio-regulator peprides (such as the testicular bio-regulators) could help prevent DNA and tissue damage (from BPA and other environmental toxins) in organs like the testicles in addition to restoring and stavalizing hormone production. Think of bio-regulators as hormonal adaptogens. They won’t give you supraphysiological test levels. They’ll just help bring things back into balance.
These are often dosed at a where between 2-6 capsules daily (depending on what you can afford) for short 10-20 day cycles repeated every 2- 4 months
https://firma-vita.com/products/testes-bioregulator?
6. Sunflower letchicin — Phospholipids are essential components of cell membranes, constituting about 60% of their structure. They play a massive role in maintaining cellular integrity and function and liver detoxification as well. By enhancing the cell membrane's strength, phospholipids can help regulate the entry of nutrients and the exclusion of toxins, including microplastics potentially. They work by encapsulating fat-soluble toxins into tiny droplets, which are then excreted from the body through the digestive system. Lethcin is a great source of phospho choline and other phospholipids. It also supports numerous facets of digestive and brain health
7. Chlorella (optional) —When consuming something you know might be high in micro-plastics, considering using chlorella. You don’t need to be obsessive about this, but it can be a good option for mitigation micro-plastic exposure when complete avoidance isn’t an option. This may be particularly helpful for those that are in the early stages of the protocol and or traveling frequently. Chlorella can bind to xenoesteons and allow you to excrete them via waste. 1-2 servings taken with a known exposure
https://shenblossom.com/products/bamboo-chlorophyll
Sample 4 month detoxification protocol for increased testosterone
Prioritize MCP,sulph, lethicin, taurine, Pp in that order — if money is tight. Even extremely low doses of MCP can be effective if used over time)
1. Sulphurophane: 10mg daily, BROCC brand
2. Modified citrus pectin: 1-2 tsp daily. Always taken on an empty stomach, 3-4 hours after food or 30-45min prior to a meal. Consider starting with 1/4-1/2 tsp to assess tolerance and build slow if necessary. It can cause diarrhea. Pectsaol band
3. Taurine — 3g daily from BulkSupplemens
4. Sunflower letchicin — 1tbsp daily. Mix in protein shake or smoothie.
5. Pine pollen — 2 droppers full daily, preferably in the morning. Those with pine allergies should avoid. Raw forest pine pollen brand
This is something that could be repeated once yearly. I like to take modified citrus pectin on and off occasionally through out the year. One month on, one month off etc. initially, it’s best to use it continually for a few months when starting.
Thyroid function and health
Poor thyroid health and low testosterone levels can often intimately linked due to the complex interplay between that takes place between the endocrine system, where many different hormones influence each other.
Thyroid hormones play a big role in regulating metabolism and overall hormonal balance. Hypothyroidism (low thyroid hormone levels) often leads to decreased testosterone production in men, so ensuring the thyroid is functioning properly will be paramount for bolstering testosterone. The thyroid gland directly influences the function of the testes, and insufficient thyroid hormone will most definitely impair testosterone synthesis.
Both thyroid hormones and testosterone are involved in metabolic processes. Low thyroid function can lead to weight gain and increased body fat, which are obviously also associated with lower testosterone levels and metabolic health. Higher body fat will surely lead to increased aromatase activity, converting testosterone into estrogen, further lowering testosterone levels.
The hypothalamus and pituitary gland regulate both thyroid and testosterone production through feedback mechanisms. An imbalance in one will affect the other. For example, elevated levels of thyroid-stimulating hormone in hypothyroidism negatively influence gonadotropin release, which is essential for testosterone
As mentioned previously, testagen (the thyroid bio-regulator) and Thyreogen (the capsule version) can be helpful for improving testosterone levels.
It’s also important to get iodine (this can be achieved with seafood 2-3 times a week, although some may want to consider a supplement. Selenium is another important mineral for the thyroid. Even just 1-2 whole Brazil nuts 4-5x a week supplies a substantial amount of selenium. B-complex vitamins are also important for the health of the thyroid, as well as zinc (we touch more on minerals bellow)
Thyroid bio-regulator — one, 10-30 day cycle every 6 months for thyroid health. 2-4 capsules daily
https://qisupplements.com/products/a-2-thyroid-peptide-bioregulator-thyreogen®-60-capsules?
Circadian rythm and hormones
The circadian rhythm is a 24-hour cycle in the physiological processes of biological organisms, driven by an internal biological clock. This rhythm is influenced by external cues, primarily light and darkness, which help synchronize the body's internal clock and hormone production with the environment. The circadian rhythm significantly affects hormone production, including testosterone and cortisol.
Exposure to light during the day, especially blue light, activates photosensitive retinal ganglion cells in the eyes, which send signals to the suprachiasmatic nucleus in the hypothalamus. The SCN is considered the master clock of the body. The SCN regulates the release of various hormones and influences peripheral clocks in tissues throughout the body. Light exposure suppresses the production of melatonin, a hormone that induces sleep and regulates other circadian rhythms.
On the flip side, the absence of light signals melatonin production by the pineal gland, signaling to the body that it is nighttime and time to rest.Melatonin helps to synchronize the peripheral clocks and regulate sleep-wake cycles, which in turn affects hormone production as well. It’s two sides of the coin
Cortisol follows a diurnal rhythm, with levels peaking in the early morning (around 6-8 AM) and gradually declining throughout the day. The SCN influences HPA axis, which controls cortisol production. The hypothalamus releases corticotropin-releasing hormone, prompting the pituitary gland to secrete adrenocorticotropic hormone which then stimulates the adrenal glands to produce cortisol.
Testosterone production is also influenced by circadian rhythms, peaking in the early morning hours and declining by evening. The release of gonadotropin-releasing hormone from the hypothalamus triggers the pituitary gland to produce luteinizing hormone, which stimulates the leydig cells in the testes to produce testosterone. Light exposure indirectly influences testosterone levels by affecting sleep quality and duration, as well as the timing of cortisol. Cortisol is a stress hormone, and chronically elevated (or dysregulated) cortisol production will lower testosterone levels
Adequate sleep is crucial for maintaining optimal testosterone production, and disruptions in the circandian cycle will impact test dramatically.
Disruption of circadian rhythms, such as through shift work, jet lag, or exposure to light at night, can lead to dysregulated cortisol production. Chronic stress or irregular sleep patterns can cause the HPA axis to become hyperactive, leading to consistently high cortisol levels or a flattened diurnal curve where cortisol does not peak and decline as it should.
Dysregulated cortisol negatively impacts testosterone production. Elevated cortisol levels can inhibit the release of GnRH, reducing LH and testosterone production. Chronic stress and disrupted sleep patterns can lead to lower testosterone levels, as stress hormones interfere with the hormonal signals that regulate testosterone synthesis. Disruption of clock genes can lead to altered hormone rhythms, contributing to metabolic disorders, immune dysfunction, and impaired reproductive health as well.
One primary pathway involves the production of Vitamin D in the skin upon UVB radiation exposure. Vitamin D, specifically its active form calcitriol, plays an essential role in in testosterone synthesis. Vitamin D receptors are present in the leydig cells of the testes, which are responsible for testosterone production. When Vitamin D binds to these receptors, it can enhance the expression of enzymes involved in testosterone synthesis, leading to increased levels of the hormone. Additionally, UV light exposure can stimulate the release of nitric oxide from the skin into the bloodstream, which improves blood flow and can indirectly support testicular function and hormone production.
Regarding dopamine, UV light exposure has been shown to increase its levels in the brain. This occurs through the activation of the reward system and the modulation of neurotransmitter release. Dopamine is a crucial neurotransmitter involved in mood regulation, motivation, and reward-seeking behavior. The connection between dopamine and testosterone levels is multifaceted. Elevated dopamine can stimulate HPG axis, leading to the release of GnRH from the hypothalamus. GnRH then prompts the pituitary gland to secrete luteinizing hormone, which subsequently stimulates the testes to produce testosterone. Therefore, increasing dopamine levels, UV light can indirectly promote testosterone synthesis through the activation of the HPG axis
What can you do?
Morning: In order to maintain optimal hormone levels via the circandian pathways, the timing of light during the day is important. You should aim to get 30min of sun, particularly in the morning before 10AM. Exposure to bright light is the most important ‘signal’ for setting the circandian clock early in the morning. UV light can also directly influence testosterone levels through several mechanisms as we mentioned above , so you may also want to aim for 15-20min or direct UVB (mid day) exposure 4-5x a week.
On days when it’s not sunny, you can use an SAD lamp or a bright red light therapy device in the morning. Instead of an alarm clock, I like to set my red light therapy device on an outlet timminer (you can get these on Amazon) that turns on and shines directly in my face first thing in the morning. This is a great way to wake up since the bright light will help supress melatonin and promote day time wakefulness.
Some
You can find my favorite red light label for this attached bellow. You can use the code GRANTFOWLER10 for 10% off
https://gembared.com/collections/all-products/products/gembared-beacon-red-nir-led-panel
Evening: in the evening you should aim to eliminate blue light exposure, particularly bright overhead lights. I like to use ambient red light bulbs place through out the house in small lamps. It’s important to avoid both blue AND bright light. Using red light at night can still be problematic if it’s super bright. This is why I prefer bulbs in lamps. You can also set your phone to color filters at night which will turn the screen red. I would also recommended getting a pair of blue light blocking glasses if you’re going to be watching TV or doing work late at night.
You can find glasses and red bulbs bellow
https://us.boncharge.com/?region_redirected=true
Nutrient defiencies and testosterone boosting minerals
Nutrient defiencies (particularly in certain minerals and fat soluble vitamins) can contribute substantially to low testosterone and poor testicular function. While it’s impossible to cover all of the nutrients, vitamins etc that may indirectly impact testosterone levels, we’ll focus on a few of the primary ones. A balanced diet should generally take care of the rest, but this is a bit outside the scope of this article.
Boron, magnesium and zinc
We’re going lump these three minerals into the same category, mainly because their mechansims of action on testosterone production and androgen receptor sensitivity are fairly similar.
These minerals been shown to increase free testosterone levels significantly. Free testosterone is the unbound form of the hormone, which is readily available for biological activity. Boron in particular achieves this by reducing the levels of sex hormone-binding globulin, a protein that binds to testosterone and renders it inactive. Lower SHBG levels mean a higher proportion of testosterone remains free and active.
Some studies also indicate that these minerals can increase total testosterone levels. This includes both the free and bound forms of the hormones
Boron in particular can lower estradiol levels. This is particularly beneficial for men because high levels of estrogen can negatively impact testosterone levels. By maintaining a better balance between testosterone and estrogen, boron helps in preserving and potentially increasing testosterone.
These minerals can enhance the sensitivity of androgen receptors. They does this by influencing the metabolism of steroid hormones and supporting the activity of enzymes that are crucial for their production and function. Enhanced receptor sensitivity means that even normal levels of testosterone can have a more pronounced effect.
Boron, mag and zinc support the structural integrity and function of androgen receptors. This is vital because receptors need to be in optimal condition to effectively bind to testosterone. Properly functioning receptors ensure that testosterone can exert its full range of biological effects, from muscle growth to libido and overall energy levels. You can have lots of test, but it won’t matter if it can’t bind to androgen receptors
Theoretical dosing:
Magnesium: 600mg daily
Zinc: 15mg daily
Boron: 6mg daily (cycled for 1 month on wirh and occasional week or two off)
https://fowlerfitness1.myshopify.com/products/recharge-chelated-magnesium
https://www.mitolife.co/products/zinc-carnosine-complex?
https://www.amazon.com/Bororganic-Supports-Cardiovascular-Hormones-Bioavalible/dp/
Shilajit
Shilajit is a natural substance found mainly in the Himalayas, and has been traditionally used in Ayurvedic medicine. It is known for various health benefits which I’ve talked about numerous times, including boosting testosterone levels. It’s a supplement I think most people should take, even if they’re not particularly interested in boosting testosterone levels. Think of it almost like a multi-mineral/multi-vitamin with lots of phytosterols and antioxidants like fulciv and humic acid.
The mechanisms through which Shilajit may enhance testosterone are not entirely understood, but several potential mechanisms have been proposedbased on some studies. While the mechanisms are not clear, many of my clients who have taken Shilajit report great results with it for libido.
Shilajit is rich in essential and trace minerals. Shilajit gonadotropic activity may contribute as well. Some small studies suggest that Shilajit may stimulate the pituitary gland torelease more luteinizing hormone. LH is crucial for stimulating the Leydig cells in the testes to produce testosterone. Increased LH levels can thus lead to higher testosteroneproduction.
Recommended dosing: 3-5 tablets daily.
https://www.mitolife.co/products/panacea-pure-shilajit-tablets?_pos=1&_sid=8f507fec6&_ss=r
CODE: GRANTFOWLER
Gut health
One of the key aspects of gut health that’s often not discussed is the impact that gut microbiome has on filtering environmental toxins like micro-plastics/xenobiotics/xenoestrogens.
Some notable findings in recent probiotic studies may offer some solutions for managing the inevitable microplastic exposure we all face. For example lactobacillus acidophilus is a common comensal bacteria in the gut. Some papers have shown it can significantly reduce BPA levels in tested samples. One paper indicates this strain can lower BPA concentrations by approximately 82% in culture via a process called biotransformation. The mechanism involves the bacteria’s enzymatic activity, which facilitates the conversion of BPA into less harmful metabolites. This transformation likely occurs in the gut as well — although we haven’t studied the phenomena directly in humans, we do have evidence of this with other harmful environmental accumulates, specifically bacteria that sequester heavy metals — where acidophilus strains interacts with BPA, leading to its degradation and subsequent elimination from the body.
The best ways to increase your LA levels is to take a good spore forming probiotic. While spore do not contain LA, they DO increase the diversity of the microbiome, including the proliferation of lactic acid producting strains like LA. Using fermented foods and Keifer is actually not the way to go about this, as the LA in these foods rarely survives the acidic environment of the gut. Spores do.
On the flip side here, I wonder if some of the negative effects we see on the microbiome from environmental exposures is because our gut bacteria are essentially our first line of defense for absorbing some of these harmful substances. This is another key reason we need to constantly and directly support our microbiome
Gut health is a foundational pillar of healthy for testosterone levels in numerous other ways. I’ve talked about it at length In other articles, so I’ll simply give you a brief summary here with key things to do
1. Use a good spore probiotic — spores help you digest and utalize your nutrients better. If the gut isn’t healthy, none of the minerals you’re using to boost testosterone will make a difference. I’ve seen this time and time again. Just thrive is the product I recommend, and you can use the code GRANTFOWLER15 for 10% off on their website. This code also applies to the just calm product listed In the stress section. A good probiotic is more foundational than arguably all of the supplements listed in this article. Nail that first
2. Use something like the fungal protocol (which can be found here on patreon) to remove other pathogens from the gut
3. consider supplementing with specific strains of L-reuteri probiotic, which can even show to directly boost testosterone levels. You can find another article I wrote on it here below
https://www.patreon.com/posts/121860533?utm_campaign=postshare_creator
Managing stress
When the body experiences stress, it triggers the release of cortisol, often referred to as the ‘stress hormone’.Cortisol is essential for the body's fight-or-flight response to stress, but chronically elevated levels of cortisol can have a negative impact on testosterone production. (Think about what we mentioned regarding light exposure and how this also plays into the equation). High levels of cortisol can inhibit the function of the hypothalamus and pituitary gland, which are responsible for regulating testosterone production in the body.
Managing stress is essential for maintaining healthy testosterone levels and overall well-being. We know this. Obvious strategies for reducing stress include regular exercise, meditation, deep breathing exercises, adequate sleep, and maintaining a healthy diet etc. but sometimes life sends us over the edge and we need occasional ‘bail out’ strategies. Here’s a few I really like for short term support
1. Phosphatidylserine
Phosphatidylserine appears to modulate the stress response by influencing the HPA axis, our central stress response system. Phosphatidylserine helps to normalize cortisol levels by enhancing the function of cortisol receptors in the brain within the hippocampus and hypothalamus, which play big roles in regulating the HPA. When cortisol binds to its receptors in these areas, it typically signals for a reduction in further cortisol production (a feedback mechanism). PS supplementation seems to improve the sensitivity of these receptors, thereby enhancing the feedback inhibition of cortisol release. This leads to a more balanced cortisol response to specific stressors.
PS supplementation in particular has been shown to regulate cortisol release in response to prolonged and intense exercise, making it a particularly useful tool for managing physical stress, especially for athletes in season
Research suggests that phosphatidylserine can help shift the balance of brain wave activity from high-frequency beta waves to the more relaxing but focused alpha waves (think flow state).
Dosage: 100-300mg (300 ideal for most) daily. You can also experiment with higher doses in the 600 range. Taken ideally in the morning
2. Just Calm (Bifidobacterium longum)
Just Calm is a probiotic with a psychobiotic strain called bifidobacterium longum 1714 popularized for its ability to reduce stress and improve cognitive function. This strain has shown to decrease levels of cortisol by also directly modulating the HPA axis. While the direct mechanisms of action associated with bifidobacterium longum are different than PS, they have very similar functional outcomes including 1. A shift to theta and alpha band brain wave patterns 2. A dramatic reduction in cortisol levels in response to external stressors.
While PS works directly on the brain and the neurons itself, BL exerts similar benefits through different mechanisms, mainly the gut-brain axis. BL influences the gut-brain axis by modulating the vagus nerve, a conduit for gut-brain communication. Activation of the vagus nerve is associated with a reduction in stress- related behaviors and a decrease in cortisol levels. BL 1714 strain can stimulate the vagus nerve, promoting a parasympathetic (rest and digest) response that counteracts the stress induced sympathetic (fight or flight) response.
Dietary factors
Carbohydrates play a crucial role in managing testosterone levels in the body. When you consume an inadequate amount of carbohydrates (think keto), it can potentially lead to a decrease in testosterone levels. Consuming an adequate amount of carbohydrates can help to regulate cortisol levels and prevent them from becoming chronically elevated, thereby indirectly supporting healthy testosterone levels. 100-150 is probably a decent range for most to stick around. It’s hard to give adequate recommendations but the take home here is to not deprive yourself
Saturated fats also play a significant role in the production of various hormones in the body, including testosterone. Testosterone is actually synthesized from cholesterol, which is a type of fat. Saturated fats provide a source of energy and building blocks for hormone production, including testosterone.
While it's important to include sufficient saturated fats in your diet to support testosterone production, it's also crucial to maintain a balance and not consume excessive amounts. Too much saturated fat can lead to negative health outcomes such as an increased risk of cardiovascular disease. Opt for sources of saturated fats that come from whole foods like coconut oil, grass-fed butter, and lean cuts of meat. Most people can usually get away with 30-35 grams daily, or somewhere around 10-12% of their total daily calories. It doesn’t have to be exact, and you don’t need a lot. But you definitely should not be on an ultra low fat diet if you want to maintain healthy test levels. Fatty fish, olive oil, and avacodos are also great sources of needed MUFA and small amounts of PUFA/onega-3’s. I usually suggest eating some type of sea food 2-3x a week. It’s also loaded with minerals like copper and calcium
Testosterone supporting diet example
1. Meal one : coffee, whey protein, MCT oil, collagen, sunfiber, 2 Brazil nuts (high selenium). Pearl powder (optional)
2. Meal two: Smoothie with mixed berries, pineapple, sprouted pumpkin seeds (high zinc), collagen, FULL fat sheeps or goats yogurt, creatine (optional), 1 avacodo, broccoli sprouts (anti-estrogen)
3. Meal 3: 3-4 whole eggs + extra egg whites (optional), 1/4 cup quinoa 1/4 cup white basmati rice, 2-3 tbsp olive organic olive oil.
4. Meal 4: chicken, fish, or red meat (cycle meats daily), 1 full avacodo, 1 cooked vegetable if your choice. Carrots help bind estrogen in the gut, so they’re a good choice. Cooked peppers, asparagus etc
Eat larger portions of the foods listed in order to meet daily baseline caloric and protein needs. Staying in a caloric deficit too long will not be productive for testosterone and hormone health, especially if training hard. If training intensely, aim for at least 150-200g of carbs to lower cortisol and support the thyroid. If goals with training are non-specific or performance based, aim for a caloric maintenance
Odd biohacks
Icing Balls and Testosterone:
The concept of using cold therapy to boost testosterone levels is based on the idea that exposure to cold temperatures can stimulate the body's natural physiological responses, including hormone production. The testicles are located outside the body because they require a slightly lower temperature than the rest of the body to function optimally. By applying ice or cold packs to the scrotum, it is believed that this can help lower the temperature of the testicles, potentially leading to an increase in testosterone production. In fact, this has been fairly well documented in the literature with improvements in sperm motility Yes. I know. It’s weird. But there’s some solid anecdotal case reports out there of it working well. It’s not really my cup of tea but if you want to milk an extra advantage without using suppressive supplements…maybe it’s worth a shot. Some who have used it do it for 10-15mjn, 2-3x daily
Red lighting your balls
The application of red light therapy on the testicles is based on the hypothesis that certain wavelengths of light can penetrate the skin and tissues, reaching the cells within the testes and influencing their function. The testicles are rich in mitochondria, the cell's powerhouse responsible for energy production. It is believed that exposure to red or near-infrared light can stimulate mitochondrial activity and enhance cellular function, potentially leading to a variety of physiological effects, including increased testosterone production.
One proposed mechanism for how red light therapy may influence testosterone levels is through its impact on cellular energy production. Red and near-infrared light have been shown to enhance mitochondrial function and ATP production, which are essential for cell metabolism and overall cellular health. By stimulating mitochondrial activity in the Leydig cells of the testicles, which are responsible for testosterone synthesis, red light therapy could potentially support the process of testosterone production.red light therapy has been demonstrated to have anti-inflammatory and antioxidant properties. Inflammation and oxidative stress can negatively impact testicular function and testosterone production. By reducing inflammation and oxidative damage in the testicular tissue, red light therapy may create a more favorable environment for testosterone synthesis to occur.
I think this can be done for 10-15min 3-4x a week. I think this would be an ideal exposure and frequency, and a lot safer than sunning your balls as well (please don’t do that)
Thymulin peptide
While the impact of peptides like thymalin on testosterone aren’t entirely clear, there is some animal model data showing that In hCG primed hypophysectomized rats, thymulin injection was followed by significant increases in testosterone levels. Thymalin is a powerful immunomodulatory peptide, with many widespread health benefits. So this isn’t particularly surprising. While this is only animal model data, I decided to include thymalin to the list after seeing some pretty dramatic (sometimes anywhere between 200-400 ng/dl increases in testosterone). After a single 10 day course of thymalin. Because thymalin is a bio-regulator, it doesn’t need to be repeated often (maybe 2-3x a year for general health makntiance) and there are no long term side effects or implications for things like testosterone suppression or hormonal dysregulation
Thymulin is done as a subQ injection once daily at 10mg (one full vial) for 10 days
https://cosmicnootropic.com/products/thymalin-thymus-extract/
(To be continued….)
Comments
Ryan Heistand
Was the A-13 peptide removed from the protocol?
Coach Drake
How similar is this to your your current daily diet?
