3

votes

How can a man with low T can raise his testosterone?

Answered on September 12, 2014
Created May 30, 2012 at 3:50 PM

Aside from:

-Testosterone replacement therapy

-Clomid

-HCG

-Growth hormone

-DHEA Supplementation

-Red meat + heavy weight training

-Cold thermogenesis

-Avoidance of phytoestrogens/bpa etc

What other options are there? Have any worked for you?

Df6dabaf4b1ef3d5db980ad64c501a5b

on June 03, 2012
at 11:06 PM

I took 25 mg of zinc gluconate daily until I felt like things were back on track, and I now take 25 mg every 2nd day on a maintenance basis.

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on June 02, 2012
at 08:39 AM

Didn't know zinc is an anti-aromatase. More reason to eat your oysters and drink your milk.

96440612cf0fcf366bf5ad8f776fca84

(19413)

on June 01, 2012
at 09:49 AM

Thanks for the correction - guess I wasn't awake when I wrote that. :)

43f469552cfd3be73fc88a9821b14986

on June 01, 2012
at 12:12 AM

Thanks Alwayscurious! What doze and form of Zinc did you use?

C4f1a0c70c4e0dea507c2e346c036bbd

on May 31, 2012
at 10:41 PM

Why do they have to be 40? What's wrong with 20 years olds?

7cf9f5b08a41ecf2a2d2bc0b31ea6fa0

(4176)

on May 31, 2012
at 09:12 PM

cruciferous vegetables as well apparently

Df6dabaf4b1ef3d5db980ad64c501a5b

on May 31, 2012
at 07:59 PM

Partly based on my personal experience, but also backed up by studies like this one that showed a 40% increase in T after 4 weeks of high dose zinc supplementation - http://www.ncbi.nlm.nih.gov/pubmed/16648789. This closely matches the limits of the natural daily variation in testosterone in healthy men, where T can be 30-35% higher at 8 am than in the early evening - http://jcem.endojournals.org/content/94/3/907.full.pdf+html

3b0b95dfc6dc5c18e535945f4aab0866

(2392)

on May 31, 2012
at 11:56 AM

Retinol *is* the real vit A, is it not?

96440612cf0fcf366bf5ad8f776fca84

(19413)

on May 31, 2012
at 10:54 AM

Yup, and if you've got high stress, you've got high cortisol, which takes priority at consuming pregnenolone.

194d8e8140425057fe06202e1e5822a7

(3979)

on May 31, 2012
at 05:59 AM

Raw Garlic, so they say.

97ffbac59e88bdff6495d0a9b6f70ff7

(555)

on May 31, 2012
at 04:41 AM

Hey alwayscurious, your last statement about men rapidly changing their T levels - what is the basis for that statement. I'm not trying to challenge you; I'd simply love to read whatever led you to make that statement.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 30, 2012
at 11:26 PM

I just saw your profile and noticed you lost 70lbs. Well, congratulations first. Second though, weight loss can result in lowered T depending on how rapidly and how much you cut calories. I would guess that when your weight stabilizes it will return to normal.

C3bc92e6b5eba45dc55f43ac3c70cc25

on May 30, 2012
at 06:17 PM

Makes sense. Thanks!

81fca18329e68e227cdfef3857bfef96

(1320)

on May 30, 2012
at 04:56 PM

I believe the hormone response is after each work out. Using causal thinking; less work outs, less testosterone production. 3 days a week is based on recovery time. Your body requires 1-2 days to recover from heavy lifting. Starting Strength recommends you at least strength train 2 days per week for results. After your first 2-4 weeks, your ability to participate in non-strength training exercise on off days will increase. I did 3 days of Crossfit with 3 days of Starting Strength for over 4 months. Your specific question is beyond what I know. Hope my response helps.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on May 30, 2012
at 04:45 PM

1. More carbs 2. More sex

C3bc92e6b5eba45dc55f43ac3c70cc25

on May 30, 2012
at 04:38 PM

Good post mark. Do you know whats the minimum requirement to raise test through weight lifting? I compete in kickboxing, weight lifting is frowned upon (except for the heavy weight) I'm open minded to include it in my workouts but can't dedicate 3 days to it.

5ef574d7893bc816ec52e04139e9bc09

(6097)

on May 30, 2012
at 04:28 PM

Carbs lol .

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11 Answers

12
81fca18329e68e227cdfef3857bfef96

(1320)

on May 30, 2012
at 04:08 PM

I cannot speak to the efficacy of many of the treatments you mentioned. I believe studies have been done that have shown that artificially introducing HGH does not have the same effect as naturally produced HGH. Obviously, anabolic steroids will raise testosterone levels but have numerous drawbacks and will decrease natural testosterone production.

The increase in hormone production in relation to exercise is a well studied phenomenon. To achieve a significant hormonal response, the majority of your muscle mass must be significantly stressed. Heavy (80% or more of 1RM) squats/deadlifts achieve this.

In regards to heavy weight training, not all weight training is created equal. The bodybuilder type workouts with the splits and emphasis on hypertrophy do no cause the increased hormone production. This is why body builders regularly cycle anabolic steroids to encourage muscle growth. For those that doubt this, competition bodybuilders are not tested for anabolic steroid use which is the tell.

Strength training will produce the hormonal response that causes the increase in testosterone. These programs are typically 3 days per week, focus on compound/functional movements, and lower rep ranges (3x5 or 5x5). Most will have you heavy squat and deadlift 2-3 times per week. A great program to start with is Starting Strength by Mark Rippitoe.

C3bc92e6b5eba45dc55f43ac3c70cc25

on May 30, 2012
at 06:17 PM

Makes sense. Thanks!

C3bc92e6b5eba45dc55f43ac3c70cc25

on May 30, 2012
at 04:38 PM

Good post mark. Do you know whats the minimum requirement to raise test through weight lifting? I compete in kickboxing, weight lifting is frowned upon (except for the heavy weight) I'm open minded to include it in my workouts but can't dedicate 3 days to it.

81fca18329e68e227cdfef3857bfef96

(1320)

on May 30, 2012
at 04:56 PM

I believe the hormone response is after each work out. Using causal thinking; less work outs, less testosterone production. 3 days a week is based on recovery time. Your body requires 1-2 days to recover from heavy lifting. Starting Strength recommends you at least strength train 2 days per week for results. After your first 2-4 weeks, your ability to participate in non-strength training exercise on off days will increase. I did 3 days of Crossfit with 3 days of Starting Strength for over 4 months. Your specific question is beyond what I know. Hope my response helps.

6
8311e984dff8a7bea6e30a75cd7cc30f

on May 30, 2012
at 11:07 PM

Eat more cholesterol rich foods. The body requires cholesterol to make the master hormone pregnenolone. Testosterone is derived from pregnenolone.

96440612cf0fcf366bf5ad8f776fca84

(19413)

on May 31, 2012
at 10:54 AM

Yup, and if you've got high stress, you've got high cortisol, which takes priority at consuming pregnenolone.

4
956bcad1d462d433a4e1e22f6e3355d5

(1191)

on June 02, 2012
at 07:05 AM

I have this post on my desktop from another forum :

  1. Zinc- luteinizing hormone AND anti-aromatase

    ??? Oysters ??? Shrimp ??? Eggs ??? Liver ??? Spinach

  2. Omega 3 Fats - Hormonal Fuel! (shoot for EPA/DHA not ALA) also binds SHBG

    ??? Grassfed Meats ??? Wild Fish (best) ??? Shellfish

  3. Vitamins A, B, C, E - Testosterone Production

    ??? Wild Meat! ??? Avocado ??? Spinach ??? Asparagus ??? Liver

  4. Indole-3-Carbinol - Anti Estrogen

    ??? Broccoli ??? Cauliflower ??? Brussel Sprouts ??? Cabbage

  5. Allicin - Boost Testosterone

    ??? Garlic

  6. Cholesterol (dietary cholesterol does NOT equal blood cholesterol) - Pure Fuel.

    ??? Wild Meat ??? Eggs ??? Liver ??? Shellfish

  7. Potassium

    ??? Avocado ??? Potatoes ??? Sweet Potatoes ??? Spinach

  8. Sleep. Seriously. its when you produce the most Testosterone, and lower stress/more rest will inhibit estrogen conversion.

  9. Sex. Seriously. More of it, or even thinking about it, boosts Test Production.

  10. HIIT - High Intensity Workouts. Train Fasted, Train hard, if you're not breathing heavy and sweating afterwords, you did it wrong.

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on June 02, 2012
at 08:39 AM

Didn't know zinc is an anti-aromatase. More reason to eat your oysters and drink your milk.

4
Df6dabaf4b1ef3d5db980ad64c501a5b

on May 30, 2012
at 04:27 PM

I think the solution depends on the cause of the problem.

Getting enough sleep is fundamental, as you will produce testosterone while you sleep. This is why men with healthy T levels often experience morning erections, which are a good sign that you're in the right range.

Reducing stress is also fundamental. Read up on how stress causes "pregnenolone steal", which consumes testosterone precursors.

Reducing caffeine consumption is worth a shot. Not sure on the mechanism here, may be stress/cortisol/pregnenolone related.

You definitely need to eat enough cholesterol, which is the substrate for the production of many hormones. Eat animal foods every day. If red meat is out, a couple of whole eggs a day are probably a good place to start.

Once you get these other things worked out, vitamin D & zinc supplementation can be very helpful if you are deficient and are well studied. They helped me a lot - YMMV.

You may also want to watch for excess phytic acid in your diet, as it can sequester minerals (like zinc) that support testosterone production.

Mark's Daily Apple has a good summary here.

Overall, take heart - the good news is that most men can rapidly change their T levels. Get the fundamentals in place and you can be probably be on the right track in days or weeks.

97ffbac59e88bdff6495d0a9b6f70ff7

(555)

on May 31, 2012
at 04:41 AM

Hey alwayscurious, your last statement about men rapidly changing their T levels - what is the basis for that statement. I'm not trying to challenge you; I'd simply love to read whatever led you to make that statement.

Df6dabaf4b1ef3d5db980ad64c501a5b

on May 31, 2012
at 07:59 PM

Partly based on my personal experience, but also backed up by studies like this one that showed a 40% increase in T after 4 weeks of high dose zinc supplementation - http://www.ncbi.nlm.nih.gov/pubmed/16648789. This closely matches the limits of the natural daily variation in testosterone in healthy men, where T can be 30-35% higher at 8 am than in the early evening - http://jcem.endojournals.org/content/94/3/907.full.pdf+html

43f469552cfd3be73fc88a9821b14986

on June 01, 2012
at 12:12 AM

Thanks Alwayscurious! What doze and form of Zinc did you use?

Df6dabaf4b1ef3d5db980ad64c501a5b

on June 03, 2012
at 11:06 PM

I took 25 mg of zinc gluconate daily until I felt like things were back on track, and I now take 25 mg every 2nd day on a maintenance basis.

2
014675d98cf2c036fd0c0c9e4aeeeb1b

on May 31, 2012
at 07:56 PM

Excellent thread! Cholesterol is important for reasons already mentioned, but I would add that most cholesterol production is endogenous, i.e. produced within the body, contrary to popular belief. An important trigger for cholesterol production is fructose (fruit, honey, etc). Additionally, thyroid and vitamin A are essential in the conversion of cholesterol to pregnenolone and the other hormones.

The quickest solution is to take a pure pregnenolone supplement. It is safer to take pregnenolone rather than DHEA, as the body will convert pregnenolone to DHEA as necessary, whereas taking DHEA can elevate hormones in an imbalanced (and thus harmful) way. The best pregnenolone supplement I have found is Ever Young on Amazon. The branding looks feminine but the product is unisex.

Taking pregnenolone before lifting helps direct the conversion to testosterone.

1
96440612cf0fcf366bf5ad8f776fca84

(19413)

on May 31, 2012
at 10:53 AM

ZMA, aromatase inhibitors (if you've got any fat on you, something like DIM is very useful as fat cells can readily turn what little T you've got into estrogens via an enzyme called aromatase), tribulus, vitamin A (the real stuff, retinol, not carotenes), can all help.

Also Maca may help too.

3b0b95dfc6dc5c18e535945f4aab0866

(2392)

on May 31, 2012
at 11:56 AM

Retinol *is* the real vit A, is it not?

96440612cf0fcf366bf5ad8f776fca84

(19413)

on June 01, 2012
at 09:49 AM

Thanks for the correction - guess I wasn't awake when I wrote that. :)

1
6371f0ae0c075ded1b8cd30aafd4bf16

on May 31, 2012
at 04:02 AM

Get Iron levels tested and donate blood. Too much Iron can cause hypogonadism.

0
B0fe7b5a9a197cd293978150cbd9055f

(8938)

on June 02, 2012
at 08:37 AM

Taking pregnenolone, vitamin D, lots of carbs, zinc (oysters), ... Aromatase inhibitors like aspirin can work too.

0
1edb06ded9ccf098a4517ca4a7a34ebc

on May 31, 2012
at 10:21 PM

More carbs, more sun, and more 40(ish) yr old women :)

C4f1a0c70c4e0dea507c2e346c036bbd

on May 31, 2012
at 10:41 PM

Why do they have to be 40? What's wrong with 20 years olds?

0
1edb06ded9ccf098a4517ca4a7a34ebc

on May 30, 2012
at 11:39 PM

  1. eat some carbohydrate: testes run on glucose and sperm run on fructose.
  2. get in the sun: vitamin D, testosterone positive correlation.
  3. exercise: makes you feel good, and good Vo2 max is probably beneficial in your ability to dent a car.
  4. older women (early 40s): hot and horny.

0
1edb06ded9ccf098a4517ca4a7a34ebc

on May 30, 2012
at 11:17 PM

  1. eat some sugar: testes run on glucose and sperm run on fructose.
  2. have more sex: sex increases testosterone levels.
  3. women in their early 40s who workout: they are secretly the most sexual beings on the planet. Warning- mentally crazy but physically fun.
  4. get in the sun: testosterone + vitamin D CORRELATION
  5. exercise: feeling good about your body will help alleviate any performance anxiety and let you pay attention to someone other than yourself when the clothes come off.

    • I should just tell you that I don't have low T so don't know if any of these things actually work to raise it. I don't thing that any of the above have lowered my T, though.

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