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Testosterone

What actually moves testosterone, graded honestly: sleep, body composition, training and alcohol have real evidence behind them, most over the counter boosters do not, and testosterone replacement therapy is a prescription decision made with a clinician after real bloodwork, never a self directed add.

Every claim below carries an evidence grade. What do these grades mean?

KYLE GILLETT, MD TESTOSTERONE

Fix these three things before touching testosterone

the expert's own view, educational, not medical advice, not endorsed by us

  • ModerateGillett puts sleep first: duration and quality move testosterone more than anything you can buy
  • ModerateResistance training and losing excess body fat raise testosterone with no supplement involved
  • LimitedOver the counter boosters such as tongkat ali and fadogia agrestis rest on thin human evidence and unclear long term safety
  • StrongGet a real panel first, total and free testosterone, SHBG, LH and FSH, before concluding anything or buying anything
SOURCE →
Peter Attia
PETER ATTIA TESTOSTERONE
Low testosterone? Nothing has worked? Start here
  1. 1Fix sleep and train for muscle before you buy anything: 7 to 9 hours, regular resistance workModerate
  2. 2Cut visceral fat and alcohol, which often raises testosterone with no supplement at allModerate
  3. 3Skip over the counter boosters such as tongkat and fadogia; the human evidence is weakUnsupported
  4. 4Measure properly before concluding anything: total and free testosterone, SHBG, LH, FSH, estradiolStrong
  5. 5Treat testosterone replacement as a prescription medical decision with a physician, never a self directed addStrong
GO DEEPER →
TESTOSTERONE
Natural Testosterone Optimization
  1. 1Sleep 7 to 9 hours, consistently (Protect deep sleep; treat snoring/apnea)
  2. 2Lift heavy, don't over-do endurance (Resistance training most days; compound lifts)
  3. 3Get body fat into a healthy range (Avoid both excess fat and very low fat)
What to buy
Boron ~$9
Zinc lozenges ~$12
Tongkat ali ~$25
Thorne Creatine ~$40
GO DEEPER →
TESTOSTERONE
Testosterone, the Foundations-First Way
  1. 1Sleep, strength training, and muscle mass (7 to 9h sleep; regular resistance training)
  2. 2Reduce visceral fat and limit alcohol (Improve body composition; minimize alcohol)
  3. 3Correct vitamin D, zinc and magnesium (Dose to blood levels)
What to buy
Thorne Vitamin D-5,000 ~$18
Comprehensive hormone panel
GO DEEPER →
TESTOSTERONE
Hormone Optimization, the Clinical Way
  1. 1Build the six foundations (Diet, exercise, sleep, stress, sunlight, purpose)
  2. 2Get a comprehensive hormone panel (Total & free T, LH, FSH, sensitive estradiol, SHBG, prolactin, thyroid, metabolic)
  3. 3Treat the underlying driver first (Address sleep apnea, obesity, metabolic and medication causes)
What to buy
Nutricost KSM-66 Ashwagandha ~$17
Thorne Vitamin D-5,000 ~$18
Comprehensive hormone & metabolic panel
GO DEEPER →
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