I did an online course on natural ways to boost testosterone on Udemy (link: https://www.udemy.com/become-a-superhuma...earn/v4/). I'd say it was interesting and definitely worth my money (it was like 12$). I will post my notes here, but people that are really interested can still follow the course as well for the extra info and the access to all the studies and learning materials that back up the claims made (or just to support the author). Many other stuff to be found in those documents as well. Hope the notes are a bit clear.
1.Diet
-Healthy amount of protein and fats
-Fats: saturated and monosaturated fats are great (avocados, nuts, olive oil, fatty fish, coconut oil), no polyunsaturated fats and trans fats (canola oil and processed foods). 40% from healthy fat sources is recommended.
-Protein: 0.8 gr per kg bodyweight, if more benefits diminish and diets very high in protein can even damage testosterone. 30% protein is ideal in a diet.
-26%-36% decrease of test in diets without animal protein, 10% decrease in free testosterone when replacing meat with tofu. Eggs and fish are excellent sources as well.
-Grass-fed meat is better and healthier, 2 to 4 times higher ratio of anti-inflammatory omega 3 acids compared to omega 6 fatty acids, better kinds of fats, more vitamins, higher amounts of linoleic acids, fewer antibiotics and other garbage.
-Carbs: diet too low in carbs can cut testosterone to 36%. Sugars are almost universally bad for the body. No sodas, pastries, bread and even fruits (genetically modified). Yes to cruciferous vegetables (kale, broccoli, etc.) for carbs. Avoid all grains also, even quinoa, oats etc. They cause inflammation and intestinal damage. They act as anti-nutrients, blocking other nutrients to be absorbed properly. Potatoes and rice are ok.
-Drink a lot of pure, clean water, always stay hydrated.
-Cholesterol: doesn’t cause heart disease, it’s a symptom of inflammation and dietary imbalance. C Reactive Protein is more important for heart disease. Cholesterol needs to be managed. HDL vs. LDL , particle size ratio and quality are what’s influencing health. Testosterone and other hormones are made of cholesterol. It is a good thing. Total cholesterol doesn’t matter.
-What to avoid completely: soy (tofu/protein powders), MSG flavouring agent (ramen noodles, spice mixes and sauces), dairy (influences insulin, comes from pregnant unhealthy cows with high estrogen, 80% of external estrogen in our bodies comes from milk products, might be linked to cancer, progesterone is also raised by milk, a little bit of dairy in cheese won’t be too bad, change to almond and coconut milk), flax seeds (decrease test by 10 to 20%), licorice (reduce test by 50% in rats), oils high in polyunsaturated fats (canola or sunflower seed oil), all kinds of mint (23 to 51% decrease in test in rats), trans fats.
-Foods you should eat more of: beef or bone broth, olive oil (but don’t cook it as it can become toxic), coconut oil, parsley, ginger (17% increase of test when used as a supplement), raw cacao, raisins, pomegranates (also the juice), eggs, argan oil (even better than olive oil), avocados, macadamia nuts, brazil nuts (because of selenium they are crucial, can give a significant increase by themselves), garlic, onions, beet juice, mushrooms (especially reishi), oysters, all vegetables.
-Alcohol: negative effect on testosterone through a variety of ways, increases cortisol/estrogen as well.
-Caffeine: increases cortisol and can decrease test in the long term by 14%, on the short term it can boost test. Better to use black tea or yerba mate. It can also disrupt sleep cycles.
2.Exercise
-resistance training is much better than cardio, focus on few repetitions with heavy weights ( 5 to 8 reps of 85% to 90% of max weight), compound full body exercises are crucial (squads, deadlifts, bench press, Olympic lifts), be wary of injury and use caution + a spotter, use free weights not fixed machines, make sure posture and movements are perfect.
-Watch out for overtraining (decreases test, increases cortisol and inflammation and ruins sleep), recommended 2 to 3 full body weight exercise days/week. Use extra rest days if necessary.
-full two minutes rest after each exercise
-cross fit is recommended
-6 35 meter sprints instead of long runs (which might reduce test)
-Sitting too much is bad for our health. A standing desk can definitely help, even if only part-time.
3.Sleep
-Aim for at least 7,5 or 9 hours of sleep (cycles are 1.5 hours), 6 is the minimum
-Sleep consistent, try to go to bed and wake up at regular hours
-Avoid white and blue light the hours before going to sleep, use apps like F.lux. Smart lights are also an option or blue light blocking sunglasses.
-Make sure to get as much sunlight during the day, use sunscreen but don’t use too much or too high a protection factor
-Design a sleep sanctuary, needs to be dark, make sure there is no artificial light either, it should be quiet (if there is noise use white noise to block it out), temperature should be cold (18 degrees Celsius), cold showers are good before sleep to reduce your body temperature.
4.Sex
-Testosterone peaks on seventh day of abstinence, but long term abstinence can decrease testosterone
-Having regular sexual contact with a partner increases testosterone, even the anticipation boosts testosterone
-Monogamy is not ideal, men in committed relationships have 21% less testosterone than those who do not. Testosterone is lower in men who’ve had a relationship for longer than six months that those who are in the early stages. Testosterone decreases with marriage and stays lower afterward and increases after divorce. Men who cheat and men who are in open relationships have higher testosterone.
-Mere exposure to the opposite sex increases testosterone, even when there is no physical contact.
-Masturbation does not increase testosterone.
5.Lifestyle adjustments
-Stress: meditation to reduce cortisol, increases testosterone and much more.
-Endocrine hijackers: BPA (canned foods, plastics with polycarbonate), Phthlates (plastics, products that enlist flagrance as a component), parabens (household goods), atrazine (buy organic produce and a water filter that specifically filters it). In general check the Environmental Working Group (EWG) to check if products are safe.
-Cold exposure: burns fat and thus can increase testosterone, decreases cortisone and improves sleep. Hot showers and baths are bad for test production most likely.
-Technology: avoid laptop on your lap, cell phone radiation lowers sperm counts. Avoid close contact with the genitals off all forms of technology.
-Body language: high power positions increase testosterone and decrease cortisol, low power positions do the reverse. Do power poses before important moments. Use open body language positions (take up space, expose body parts).
6.Supplements
-Magnesium: 70 to 80% of all people are depleted in western society, magnesium bysglycinate, citrate is ok as well, avoid magnesium oxide or any form ending in –ide. 400-500 mg daily is recommended.
-Fish oil: protects test to bind to SHGB (thus increases free test) and increases LH, look for at least 900 mg of EPA and 600 mg of DHA
-Creatine monohydrate: increases test significantly among many other benefits
-Vitamin D3
-Ashwagandha: reduces stress and cortisol and slightly increases testosterone
I also did some reading on other studies non related to the course, some interesting quotes:
“The typical pattern is higher testosterone in men in richer, post-industrialized countries of Europe or North America compared with men living in poorer parts of the world or places where most of the population face higher rates of disease”
"Married participants and those with dependents had lower testosterone than unmarried participants and those without dependents respectively. Sexually active participants had lower testosterone levels than those who were not sexually active."
"Scientists have found that women in less-developed countries are more likely to prefer guys with faces that hint at high levels of testosterone than women in more-developed countries. That may be because women in less-developed societies are more focused on good genes for their offspring, whereas women in more-developed societies with less fear of disease may care more about commitment"
"In the United Kingdom, women liked men with high testosterone most in cases where his face also showed signs of high levels of the stress hormone cortisol (cortisol contributes to a softer, round-faced look). In the less-developed nation of Latvia, women simply preferred higher-testosterone men, with cortisol showing no effect."
"After adjustment for age and Quetelet's index, the levels of total and bioavailable testosterone were highest in Asian-Americans, intermediate in African-Americans, and lowest in whites. However, the DHT:testosterone ratio was highest in African-Americans, intermediate in whites, and lowest in Asian-Americans. Black people had a 15% higher testosterone level and a 13% higher free testosterone level than whites. Japanese men had similar testosterone to US whites but less DHT."
"While total testosterone levels were similar in men from Sweden, Tobago and the US, they were 16 per cent higher in men from Hong Kong and Japan. The Japanese men also had higher levels of a testosterone-binding hormone, however, so less of the testosterone was free to act on tissues. As a result, Japanese men had the lowest levels of active testosterone. However, Asian men who had moved to the US had similar testosterone levels to residents of European descent, suggesting that environment had an influence. Diet could play a role, suggests Cauley."
"Studies show that men’s testosterone levels have been declining for decades. The most prominent, a 2007 study in the Journal of Clinical Endocrinology and Metabolism, revealed a “substantial” drop in U.S. men’s testosterone levels since the 1980s, with average levels declining by about 1% per year. This means, for example, that a 60-year-old man in 2004 had testosterone levels 17% lower than those of a 60-year-old in 1987. Another study of Danish men produced similar findings, with double-digit declines among men born in the 1960s compared to those born in the 1920s."
1.Diet
-Healthy amount of protein and fats
-Fats: saturated and monosaturated fats are great (avocados, nuts, olive oil, fatty fish, coconut oil), no polyunsaturated fats and trans fats (canola oil and processed foods). 40% from healthy fat sources is recommended.
-Protein: 0.8 gr per kg bodyweight, if more benefits diminish and diets very high in protein can even damage testosterone. 30% protein is ideal in a diet.
-26%-36% decrease of test in diets without animal protein, 10% decrease in free testosterone when replacing meat with tofu. Eggs and fish are excellent sources as well.
-Grass-fed meat is better and healthier, 2 to 4 times higher ratio of anti-inflammatory omega 3 acids compared to omega 6 fatty acids, better kinds of fats, more vitamins, higher amounts of linoleic acids, fewer antibiotics and other garbage.
-Carbs: diet too low in carbs can cut testosterone to 36%. Sugars are almost universally bad for the body. No sodas, pastries, bread and even fruits (genetically modified). Yes to cruciferous vegetables (kale, broccoli, etc.) for carbs. Avoid all grains also, even quinoa, oats etc. They cause inflammation and intestinal damage. They act as anti-nutrients, blocking other nutrients to be absorbed properly. Potatoes and rice are ok.
-Drink a lot of pure, clean water, always stay hydrated.
-Cholesterol: doesn’t cause heart disease, it’s a symptom of inflammation and dietary imbalance. C Reactive Protein is more important for heart disease. Cholesterol needs to be managed. HDL vs. LDL , particle size ratio and quality are what’s influencing health. Testosterone and other hormones are made of cholesterol. It is a good thing. Total cholesterol doesn’t matter.
-What to avoid completely: soy (tofu/protein powders), MSG flavouring agent (ramen noodles, spice mixes and sauces), dairy (influences insulin, comes from pregnant unhealthy cows with high estrogen, 80% of external estrogen in our bodies comes from milk products, might be linked to cancer, progesterone is also raised by milk, a little bit of dairy in cheese won’t be too bad, change to almond and coconut milk), flax seeds (decrease test by 10 to 20%), licorice (reduce test by 50% in rats), oils high in polyunsaturated fats (canola or sunflower seed oil), all kinds of mint (23 to 51% decrease in test in rats), trans fats.
-Foods you should eat more of: beef or bone broth, olive oil (but don’t cook it as it can become toxic), coconut oil, parsley, ginger (17% increase of test when used as a supplement), raw cacao, raisins, pomegranates (also the juice), eggs, argan oil (even better than olive oil), avocados, macadamia nuts, brazil nuts (because of selenium they are crucial, can give a significant increase by themselves), garlic, onions, beet juice, mushrooms (especially reishi), oysters, all vegetables.
-Alcohol: negative effect on testosterone through a variety of ways, increases cortisol/estrogen as well.
-Caffeine: increases cortisol and can decrease test in the long term by 14%, on the short term it can boost test. Better to use black tea or yerba mate. It can also disrupt sleep cycles.
2.Exercise
-resistance training is much better than cardio, focus on few repetitions with heavy weights ( 5 to 8 reps of 85% to 90% of max weight), compound full body exercises are crucial (squads, deadlifts, bench press, Olympic lifts), be wary of injury and use caution + a spotter, use free weights not fixed machines, make sure posture and movements are perfect.
-Watch out for overtraining (decreases test, increases cortisol and inflammation and ruins sleep), recommended 2 to 3 full body weight exercise days/week. Use extra rest days if necessary.
-full two minutes rest after each exercise
-cross fit is recommended
-6 35 meter sprints instead of long runs (which might reduce test)
-Sitting too much is bad for our health. A standing desk can definitely help, even if only part-time.
3.Sleep
-Aim for at least 7,5 or 9 hours of sleep (cycles are 1.5 hours), 6 is the minimum
-Sleep consistent, try to go to bed and wake up at regular hours
-Avoid white and blue light the hours before going to sleep, use apps like F.lux. Smart lights are also an option or blue light blocking sunglasses.
-Make sure to get as much sunlight during the day, use sunscreen but don’t use too much or too high a protection factor
-Design a sleep sanctuary, needs to be dark, make sure there is no artificial light either, it should be quiet (if there is noise use white noise to block it out), temperature should be cold (18 degrees Celsius), cold showers are good before sleep to reduce your body temperature.
4.Sex
-Testosterone peaks on seventh day of abstinence, but long term abstinence can decrease testosterone
-Having regular sexual contact with a partner increases testosterone, even the anticipation boosts testosterone
-Monogamy is not ideal, men in committed relationships have 21% less testosterone than those who do not. Testosterone is lower in men who’ve had a relationship for longer than six months that those who are in the early stages. Testosterone decreases with marriage and stays lower afterward and increases after divorce. Men who cheat and men who are in open relationships have higher testosterone.
-Mere exposure to the opposite sex increases testosterone, even when there is no physical contact.
-Masturbation does not increase testosterone.
5.Lifestyle adjustments
-Stress: meditation to reduce cortisol, increases testosterone and much more.
-Endocrine hijackers: BPA (canned foods, plastics with polycarbonate), Phthlates (plastics, products that enlist flagrance as a component), parabens (household goods), atrazine (buy organic produce and a water filter that specifically filters it). In general check the Environmental Working Group (EWG) to check if products are safe.
-Cold exposure: burns fat and thus can increase testosterone, decreases cortisone and improves sleep. Hot showers and baths are bad for test production most likely.
-Technology: avoid laptop on your lap, cell phone radiation lowers sperm counts. Avoid close contact with the genitals off all forms of technology.
-Body language: high power positions increase testosterone and decrease cortisol, low power positions do the reverse. Do power poses before important moments. Use open body language positions (take up space, expose body parts).
6.Supplements
-Magnesium: 70 to 80% of all people are depleted in western society, magnesium bysglycinate, citrate is ok as well, avoid magnesium oxide or any form ending in –ide. 400-500 mg daily is recommended.
-Fish oil: protects test to bind to SHGB (thus increases free test) and increases LH, look for at least 900 mg of EPA and 600 mg of DHA
-Creatine monohydrate: increases test significantly among many other benefits
-Vitamin D3
-Ashwagandha: reduces stress and cortisol and slightly increases testosterone
I also did some reading on other studies non related to the course, some interesting quotes:
“The typical pattern is higher testosterone in men in richer, post-industrialized countries of Europe or North America compared with men living in poorer parts of the world or places where most of the population face higher rates of disease”
"Married participants and those with dependents had lower testosterone than unmarried participants and those without dependents respectively. Sexually active participants had lower testosterone levels than those who were not sexually active."
"Scientists have found that women in less-developed countries are more likely to prefer guys with faces that hint at high levels of testosterone than women in more-developed countries. That may be because women in less-developed societies are more focused on good genes for their offspring, whereas women in more-developed societies with less fear of disease may care more about commitment"
"In the United Kingdom, women liked men with high testosterone most in cases where his face also showed signs of high levels of the stress hormone cortisol (cortisol contributes to a softer, round-faced look). In the less-developed nation of Latvia, women simply preferred higher-testosterone men, with cortisol showing no effect."
"After adjustment for age and Quetelet's index, the levels of total and bioavailable testosterone were highest in Asian-Americans, intermediate in African-Americans, and lowest in whites. However, the DHT:testosterone ratio was highest in African-Americans, intermediate in whites, and lowest in Asian-Americans. Black people had a 15% higher testosterone level and a 13% higher free testosterone level than whites. Japanese men had similar testosterone to US whites but less DHT."
"While total testosterone levels were similar in men from Sweden, Tobago and the US, they were 16 per cent higher in men from Hong Kong and Japan. The Japanese men also had higher levels of a testosterone-binding hormone, however, so less of the testosterone was free to act on tissues. As a result, Japanese men had the lowest levels of active testosterone. However, Asian men who had moved to the US had similar testosterone levels to residents of European descent, suggesting that environment had an influence. Diet could play a role, suggests Cauley."
"Studies show that men’s testosterone levels have been declining for decades. The most prominent, a 2007 study in the Journal of Clinical Endocrinology and Metabolism, revealed a “substantial” drop in U.S. men’s testosterone levels since the 1980s, with average levels declining by about 1% per year. This means, for example, that a 60-year-old man in 2004 had testosterone levels 17% lower than those of a 60-year-old in 1987. Another study of Danish men produced similar findings, with double-digit declines among men born in the 1960s compared to those born in the 1920s."