Testosterone is the male sex hormone; it is found in both genders and throughout many different species. Testosterone serves a variety of functions in the body such as sexual and bodily development, metabolic and behavioral influence, and much more. It is important to know what increases and decreases this hormone, as well as when levels are too high or low in your body. Optimizing your testosterone levels is a vital component to feeling your best, I have highlighted the best testosterone boosters I have tried in my book, SelfHacked Secrets. Getting the right amount of sleep is crucial to maintaining healthy testosterone levels and luckily for you we have created the ebook, Biohacking Insomnia that contains all the best sleep hacks that me and our staff use to get the best night’s sleep every night.
- Best Testosterone Booster
- Androgens Such As Testosterone Are Produced By The Gonads
- Interesting Facts About Testosterone
- The Good
- The Bad (Associated Diseases)
- Testosterone Cycle
- Testosterone Increases Competitiveness, Aggression, and Protectiveness
- Testosterone Increases Risk-Taking
- What Decreases Testosterone?
- What Increases Testosterone?
- Other Herbs That Increase Testosterone
- Boost Bioavailable Testosterone
- Testosterone on SelfDecode
Best Testosterone Booster
A high protein diet and supplementing Oleuropein together increases testosterone by 300% in rats while halving rat cortisol [R]. 40% casein protein and around 100 mg/kg of body weight per day of Oleuropein. Although, that’s a lot of Oleuropein.
Doing 4 hours of exercise per day increases testosterone by 250% compared to doing 2 hours of exercise. This was found while studying 90 obese men at a moderate intensity (55-70% of maximum heart rate) [R]. Administering pure lactate (a by-product of exercise) has a similar effect [R].
Supplementing with DHEA increases testosterone by 200% in middle-aged men and by about 180% in young men [R]. There were 16 people in the study doing high-intensity interval training and only 50 mg was needed to increase testosterone within 24 hrs (DB-RCT).
Too much testosterone is said to shrink testicles, but when this happens the testicles return to normal size after testosterone lowers again [R].
Androgens Such As Testosterone Are Produced By The Gonads
Testosterone (T) is the male sex hormone. It is produced primarily in the testicles in males and the ovaries in females. This steroid hormone has extensive effects on sexual development, body composition, and behavior. This hormone in excess or deficiency can cause a variety of diseases, and both dietary and behavioral factors affect T levels.
Interesting Facts About Testosterone
Testosterone Increases Monogamy in Men
In male mice who are in relationships, testosterone decreases their desire for other females (R).
Testosterone Increases Attraction to Femininity in Women
Changes in salivary testosterone levels in men contribute to the strength of men’s reported attraction to femininity in women’s faces (R).
Testosterone Advances Puberty and Other Aspects of Aging
While testosterone grows throughout age before puberty, a significant jump occurs at approximately age 10 (both chronological and bone age) (R).
Testosterone concentrations appear to be highest during Tanner stage 3 and 4 of puberty (R).
External exposure to testosterone (in creams and gels, for example) can cause early puberty (R).
The 5α-reductase enzyme is more present in papilla (part of the hair follicle) cells in certain parts of the body. Hair follicles with a high amount of these androgen-sensitive cells, such as those in the beard, respond more to testosterone and grow hair more consistently (R).
A strong connection between testosterone and growth hormone has been established, especially during puberty. While the combination of GH and T have positive effects on body composition (detailed below), there appears to be a minimum level of GH needed for the T effects to happen (R).
Nocturnal testosterone levels are correlated with the release of GH throughout puberty (R).
Testosterone treatment of 4 months can help determine if boys with constitutional delayed puberty (CDP) have growth-hormone deficiency. Linear growth in responses to testosterone is usually restricted by growth hormone (R). Growth from testosterone occurs mostly in the 4 months after treatment.
In one study involving boys with CDP, testosterone administration increased the amount of GH secreted in each burst of the pituitary gland (R).
Low-dose depot testosterone is a safe method for combatting CDP (R).
Low-dose T administration can increase height growth rate in boys with CDP (R).
Craniofacial growth increases with T levels, and low-doses of testosterone can accelerate this growth in boys with delayed puberty (R).
Experimental research in non-human mammals suggests that testosterone is necessary for proper neurobehavioral development, especially prenatally, and in early infancy (R).
Furthermore, a study on Chinese boys found a correlation between T levels and fluid intelligence (problem-solving skills) during certain stages of puberty (R).
Testosterone Improves Metabolism and Body Composition
Testosterone is associated with fat loss, and testosterone treatment can decrease fat percentage (R).
T metabolism itself is not affected by a habit of resistance training (R).
No causative relationships have been found between testosterone and sugar metabolism. Treatment does not necessarily improve glucose metabolism (R).
In hyperprolactinemic and hypogonadal men, testosterone replacement improves the metabolic profile (R).
Those with Type 2 diabetes tend have decreased testosterone levels prior to and during the development of the disease. Sertoli cells (cells that help create sperm) tend to accumulate glycogen in type 2 diabetes conditions, instead of fully completing their original function (R).
T levels and cholesterol levels have always been shown to be inversely proportional. In pigs fed high fat and cholesterol diets, those that were castrated for T deficiency developed much higher levels of LDL, as well as the PCSK9 enzyme (an enzyme that binds to an LDL receptor). This presents a possible mechanism for the reason behind this inverse relationship (R).
The hormone also might prevent atheroma formations (plaque -induced degeneration of arteries) and progression to acute coronary syndrome (R).
Testosterone Bolsters Structural Anatomy
Testosterone increases bone mineral density in the lumbar spine (R).
Testosterone can increase muscle strength (R).
Skeletal muscle produces 5α-reductase enzyme and can turn testosterone and dehydroepiandrosterone (DHEA) into DHT. This androgen can be used to activate the GLUT4 regulation pathway, which is used to decide when glucose is stored and when it is used (R, R1).
Testosterone can reduce temporomandibular joint (connecting cheekbone to jaw bone) pain (R).
Minimum T Level Allows Proper Sexual Function
Hormone replacement therapy with testosterone is used to treat hypogonadism (in people with normal liver function). However, patients with end-stage renal disease (ESRD) tend to experience hypogonadism, and it is untested whether testosterone treatment works equally well for them (R).
Data suggests that there are two thresholds for testosterone’s effect on erections in males. The higher one impairs sexual behavior but allows regular night-sleep erections, while the lower impairs both (R).
“Testosterone therapy improves well-being, mood, and sexual function in premenopausal women with low libido and low testosterone,” (R).
Vaginally applied testosterone, estrogen, and polyacrylic acid has been shown to improve sexual function in postmenopausal women (R).
In hysterectomized women (uterus removed), testosterone treatment yielded better sexual function, leaner body mass, and increased strength (R).
High volume, moderate-intensity aerobic exercise for at least 200 minutes a week showed great improvements in sexual function and T levels (R).
Testosterone has been shown to increase expression of dopamine transport (DAT) and vesicular monoamine transporter (VMAT), both of which allow dopamine to promote sexual desire. This neurotransmitter is a possible mechanism for testosterone’s effects (R).
Testosterone Can Fight Autoimmune Disease
Androgens such as testosterone could have an influence on T cell differentiation (R).
Autoimmune diseases may be associated with low blood testosterone concentrations (R).
The Bad (Associated Diseases)
- Obesity, Metabolic Syndrome, and Type 2 Diabetes (R)
- Insulin resistance (R)
- Hypogonadism (R)
- Osteoporosis (R, R1)
- Depression (R)
- Prostate Cancer (R)
High Testosterone or Excessive T Therapy/Anabolic Steroids
- Adverse Effects on Cardiovascular System, such as High Blood Pressure (R, R1, R2, R3)
- Polycystic Ovary Syndrome in Women (R, R1)
- Social/Behavioral Changes in Men (R)
- Testicular Shrinking/Atrophy (R, R1)
- Gynecomastia (Breast Development) in males (R, R1)
- Borderline Personality Disorder (BPD) (R)
- Non-gender specific cancer aggressiveness (R)
- Anxiety disorders in children of mothers exposed to excess androgens (R)
Via the 5α-reductase enzyme, testosterone becomes dihydrotestosterone. This hormone increases red blood cell creation and maintains proper blood iron levels. Testosterone completes these functions as well (R).
Sex hormones such as testosterone, DHT, and estradiol are limited by sex-hormone binding globulin (SHBG) (R).
Testosterone inhibits the binding of Substance P to its receptor. Substance P is associated with inflammation and pain (R).
Testosterone can reverse apoptotic damage caused by the STZ chemical in rats (R).
Testosterone is higher in the morning than at night according to a study of 66 men [R]. It’s about 32% higher in the morning for 30 year olds, but the cycle becomes more constant as men age, getting to only 8% higher in the morning at 70 years old.
Thus, Testosterone levels should be tested in the morning [R].
Daily rhythms of testosterone are associated with parenting [R]. 341 parents with two children (per couple) were tested and higher evening Testosterone in mothers were associated with more sensitivity to the oldest and youngest child.
Also for mothers, more daily changes in Testosterone was associated with less sensitivity to both children and less respect for the youngest child.
For fathers, more daily changes in Testosterone was associated with more sensitivity and respect for their youngest children.
Testosterone Increases Competitiveness, Aggression, and Protectiveness
Male rats without proper androgen levels show less rough/competitive play behaviors than those who do (R).
Studies show a strong association between plasma testosterone levels and physical and verbal aggression/dominance (R).
The number of CAG codon repeats in the androgen receptor gene (see Mechanism) has been shown to be associated with androgenic (manly) traits. Shorter repeat lengths correlate with increased androgenic effects, such as intrasexual competitiveness in males (R).
Women with high testosterone have shown a strong sense of intrasexual competitiveness (R).
While testosterone is known to be linked to aggressive behavior, one possible mechanism is reduced activity in the orbitofrontal cortex of the brain, which handles impulse control (R).
Beyond inherent testosterone levels, it is difficult to predict the effects of external testosterone on qualities such as aggression (R).
Mice studies suggest that the timing of peak plasma testosterone during pregnancy and first few days of birth can predict possible aggressive behavior in adulthood (R).
Testosterone Increases Risk-Taking
Changes in salivary testosterone can predict future risk-taking behavior better than only wins and losses (R).
More specifically, some studies suggest that risk-taking increases in certain situations, and not others – namely, in those of known possibilities and strategic decision making (R).
Another study finds no relation in adolescent females between testosterone and risk-taking, but a strong association between estradiol (E2) and risk taking (E2 is aromatized from testosterone) (R).
Similar to aggression, it is believed that the orbitofrontal cortex (impulse control) could be responsible for the relationship between testosterone and risk-taking (R).
The orbitofrontal cortex’s growth is delayed during puberty while testosterone is produced at a higher rate, giving rise to the behavioral traits (R).
Other explanations add that T affects not just risk-taking, but the related abstract reasoning ability (R).
What Decreases Testosterone?
- Testosterone decreases with age (R)
- Stress (R)
- Heavy acute alcohol drinking (R)
- Sleep disorders (R)
- Obesity (R)
- Injury to the testes
- Prostaglandins (fats that act like hormones in the body) A1 and A2 and E2 (R, R)
- Dibutyryl cAMP (increases aromatase) [R]
- Severe traumatic brain injury (sTBI) affecting the pituitary gland (R)
- Diabetes, hemochromatosis, HIV/AIDS, mumps, meningitis, syphilis, and other infections are all known to have a negative effect on T levels (R)
- Methadone (opioid-dependence medication) (R)
- Grade B and C nonalcoholic liver disease (R)
- Soy-phytoestrogens (molecules that imitate estrogens), decreased T levels in rats (R)
- IL-6 (increases aromatase) [R]
- Broad beans [R]
- Anything containing Quercetin, Genistein, and Flavone (but we don’t know how much needs to be taken before they start lowering Testosterone) [R]
- Statins (HMG-CoA reductase inhibitors) lower cholesterol which is a precursor to testosterone, so taking statins has a side effect of lowering testosterone [R].
What Increases Testosterone?
- Foods that increase testosterone
- Dietary Fat: one of the side effects of a low-fat diet is significantly reduced testosterone levels; one study showed a reduction of 12% after 8 weeks on a low-fat diet (R, R1)
- DHEA (R) – DHEA appears to boost testosterone most of the time in people older than 40 years of age, but not often not in younger men.
- Lactate (R)
- Zinc – In human studies of zinc deficiency supplementation of zinc is able to increase circulating testosterone concentrations (R), but some studies don’t show a testosterone increase when there’s an adequate amount (R).
- Vitamin D3 – increases free and total testosterone in clinical trials when 3000iu is taken if it’s under 50nmol/l (R, R)
- Porn (R, R, R) – The increase when sexually aroused is minor and transient.
- Social interaction with attractive females – After a 5-minute conversation with an attractive woman, male testosterone levels can increase up to 30% from baseline (relative to an increase of 13% for conversing with males) (R, R).
- Calcium supplementation in athletes (R)
- Magnesium (R)
- Resveratrol (R)
- D Asparitic acid – however, in one study it decreased testosterone (R)
- EGCG (R)
- Boron supplements in diet increases both testosterone and 17β-estradiol (R)
- Aerobic exercise (R)
- Low-dose amount of alcohol (short term) (R)
- Getting enough sleep (R)
- Ginger (R)
- Fenugreek extract increases Testosterone and Estradiol (R, R1). However, fenugreek can also decrease DHT, which on balance will dampen the classical testosterone effects.
- Garlic (R)
- Oleuropein (R)
- Caffeine (acute) (R)
Other Herbs That Increase Testosterone
- Ginseng (R)
- Cinnamon: (R, R1, R2)
- Pomegranate (R)
- Boron (R)
- Tribulus (deficiency state of castration, may not be relevant to healthy rats) (R)
- Shilajit in healthy volunteers (R)
- Cordyceps (R)
- Astragalus in vitro (concentrations relevant to oral dosing) (R)
- Yacon (R)
- Royal jelly (R)
- Curcumin (R)
- Rose oil (preserves levels in oxidative state) (R)
- Chrysin (R)
- Ashwagandha (R)
- Mucuna pruriens (R)
- Garlic (R)
- King oyster (R)
- Olive leaf extract (R)
- Green tea (in vivo) (R)
- Holy basil (decreases pituitary hormones) (R)
- Black seed oil (R, R1, R2)
- Onion juice (R)
- Andrographis (R)
- Red wine phenolics (R)
- Epimedium (R)
- Forskolin (free test) (mild increases in total) (R)
- Morinda officinalis (R)
- Aloe vera (R)
- Eurycoma longifolia (R)
- Chlorophytum borivilianum (human study) (R)
- Salvia officinalis (R)
- Walnut oil (R)
- Extruded kidney bean (R)
- Guajava (R)
- Clomiphene in hypogonadal men and men with ED (R, R1)
- Sildenafil (R)
- Varicocelectomy (R)
- Pathways: inhibiting aromatase, prolactin, increasing 17beta-HSD, CYP17A1
Boost Bioavailable Testosterone
Testosterone is converted into estrogen by aromatase [R]. This can be stopped with aromatase inhibitors. Here are 5 of the strongest foods that boost bioavailable Testosterone by inhibiting aromatase (20-90% inhibition) [R]:
- Chaparral (greasewood),
- Fermented Pomegranate (non-fermented skin is half as good),
- Willowherb (Epilobium),
- Willow bark,
- Cat’s Claw (Uncaria tomentosa),
- Mistletoe (Viscum album),
Then there are ones that inhibit it, but were measured differently:
- Mushrooms (button, lion’s mane, portobello, almond, shiitake, oyster)
- Peppers (bell – particularly the leaves)
- Mustard (greens)
- Tomato (leaves)
- Eggplant (‘fruit’ and leaves)
- Beer and Wine
- Chamomile (contains apigenin)
- Myosmine and Nicotine (both found in tobacco and others)
These were all taken from one super study taking extractions and testing against aromatase in a test tube [R].
Testosterone on SelfDecode
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