FoundMyFitness

#106 How To Increase Your Testosterone Levels Naturally | Derek from MPMD

September 5, 2025

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  • Testosterone is a fundamental hormone for men, supporting muscle mass, bone density, mood, libido, and cognitive function, and also plays a role in women's health. 
  • Accurate testosterone measurement requires morning blood draws, consideration of both total and free testosterone, and interpretation alongside symptoms rather than solely relying on reference ranges. 
  • Lifestyle factors such as obesity, poor diet (low fat, low carb, micronutrient deficiencies), excessive endurance training, alcohol consumption, and poor sleep can significantly suppress testosterone levels. 
  • Micronutrients like Vitamin D, zinc, and magnesium are crucial for testosterone production and androgen receptor activity, with supplementation being most effective when addressing deficiencies. 
  • Boron may help increase free testosterone by suppressing SHBG, while standardized Ashwagandha extracts (like KSM66 or Sensoril) can indirectly boost testosterone by reducing cortisol, though potential side effects like anhedonia require careful dosing and individual awareness. 
  • Testosterone replacement therapy (TRT) is considered for individuals with clinically low testosterone and symptoms, with delivery methods like scrotal cream or frequent subcutaneous injections offering more stable hormone levels and potentially lower risk profiles compared to infrequent intramuscular injections or oral options. 
  • Sustaining fertility while on Testosterone Replacement Therapy (TRT) is possible through adjunct therapies like HCG and recombinant FSH, which replicate natural signaling, but these are cost-prohibitive for many, leading to testicular atrophy if not used. 
  • Comprehensive baseline blood work, including hematology, metabolic panels, lipid profiles, SHBG, and sensitive assays for hormones like estradiol, is crucial before starting TRT to accurately track progress and identify potential issues. 
  • While finasteride and dutasteride are effective for preventing androgenic alopecia by inhibiting DHT, their use requires careful consideration of potential side effects, including neurological impacts and fertility concerns, with a significant nocebo effect contributing to perceived adverse reactions. 
  • Deutasteride's reduction of DHT may inhibit potential excitotoxicity or cardiotoxicity, leading to increased intratissue aromatization and potential pro-longevity benefits from locally increased estradiol, though this remains speculative. 
  • The decision to use hormone-modulating drugs like finasteride and deutasteride for hair loss is a personal one, where the perceived risk profile must be weighed against the mental anguish of balding, and these decisions should not be based on anecdotal evidence from podcasts. 
  • FoundMyFitness offers a free weekly newsletter covering cutting-edge health and fitness research, and a premium membership for exclusive content including a private podcast and live Q&A sessions with Dr. Rhonda Patrick. 

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Testosterone’s Role in Men
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(00:04:51)
  • Key Takeaway: Testosterone is the primary anabolic hormone for men, crucial for muscle and bone health, insulin sensitivity, and neurological function.
  • Summary: Testosterone is fundamental for male health, supporting muscle tissue growth and bone integrity. It indirectly influences insulin sensitivity and plays a role in neurological health. Its conversion to DHT is essential for full sexual maturation during adolescence.
Testosterone in Women
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(00:07:13)
  • Key Takeaway: Testosterone is vital for women, contributing to cognitive health, cardiovascular support, bone integrity, and anabolic activity, albeit at lower concentrations than in men.
  • Summary: While present in lower concentrations, testosterone serves important functions in women, including cognitive health, cardiovascular support, and bone integrity. It also acts as a substrate for estrogen production, facilitating female fertility processes.
Testosterone and Longevity Trade-offs
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(00:08:54)
  • Key Takeaway: Higher testosterone levels in males may be associated with shorter lifespans compared to females, potentially due to increased metabolic demands and potential negative effects at supra-physiological levels.
  • Summary: Females generally outlive males across mammal species, and testosterone’s role in supporting a more metabolically demanding male physiology might contribute to this difference. At supra-physiological levels, androgens can be neurotoxic and negatively impact cardiac remodeling and lipid profiles.
Measuring Testosterone Levels
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(00:15:06)
  • Key Takeaway: Optimal testosterone measurement involves morning blood draws, considering both total and free testosterone, and understanding that SHBG and albumin bind most testosterone, making free testosterone the biologically active form.
  • Summary: Total testosterone reflects overall production, while free testosterone is the biologically active form available for tissues. Sex Hormone Binding Globulin (SHBG) and albumin are the primary binding proteins, with SHBG binding approximately 60% and albumin 38%, leaving only 2-3% as free testosterone.
Interpreting Testosterone Results
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(00:21:29)
  • Key Takeaway: Interpreting testosterone results requires balancing reference ranges with individual symptoms, as receptor sensitivity and genetic factors influence hormonal impact.
  • Summary: Reference ranges provide a guideline, but individual symptoms are crucial for interpretation, as receptor sensitivity can vary. Some individuals may require higher testosterone levels to achieve adequate androgenic activity due to genetic factors or receptor insensitivity.
Gonadotropins and Testosterone Production
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(00:26:33)
  • Key Takeaway: High luteinizing hormone (LH) and follicle-stimulating hormone (FSH) can indicate primary hypogonadism, where the testes are not responding adequately to the pituitary signal.
  • Summary: High LH levels signal the testes to produce testosterone, while FSH is crucial for fertility. In primary hypogonadism, the testes fail to produce sufficient testosterone despite high LH, suggesting a problem at the organ level. Structural issues like varicoceles can also impair testicular function.
SHBG and Hormone Binding
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(00:31:11)
  • Key Takeaway: High SHBG levels significantly reduce free testosterone and dihydrotestosterone (DHT), impacting androgenic activity and potentially leading to hypogonadal symptoms.
  • Summary: Sex Hormone Binding Globulin (SHBG) binds testosterone and, more strongly, DHT, reducing their availability. High SHBG can lead to low free testosterone and DHT levels, even with adequate total testosterone production, contributing to symptoms of hypogonadism.
Factors Affecting SHBG
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(00:35:03)
  • Key Takeaway: SHBG levels increase with age and are influenced by diet, particularly ketogenic diets which can elevate SHBG and lower free testosterone.
  • Summary: SHBG naturally increases with age, leading to a faster decline in free testosterone than total testosterone. Ketogenic diets can significantly increase SHBG, potentially lowering free testosterone due to reduced insulin signaling, which is important for regulating binding proteins.
Symptoms of Low Testosterone
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(00:39:45)
  • Key Takeaway: Key symptoms of low testosterone include decreased libido, poor erection quality, reduced muscle mass and strength, mood changes, and irritability.
  • Summary: Low testosterone can manifest as diminished libido, erectile dysfunction, difficulty building or maintaining muscle, decreased strength, and mood disturbances like irritability. These symptoms, when combined with blood test results, help diagnose hypogonadism.
Lifestyle Factors Suppressing Testosterone
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(00:43:42)
  • Key Takeaway: Alcohol, smoking, poor diet, micronutrient deficiencies, excess body fat, and chronic stress negatively impact testosterone production and function.
  • Summary: Alcohol directly harms steroidogenesis in the testes and disrupts sleep, while smoking is detrimental. Low-fat or low-carb diets can hinder hormone production and free hormone availability. Micronutrient deficiencies (zinc, magnesium, vitamin D) and excess body fat, which increases estrogen conversion, are also significant suppressors.
Obesity’s Impact on Testosterone
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(00:48:12)
  • Key Takeaway: Excess body fat significantly increases testosterone aromatization to estrogen, leading to negative feedback on the hypothalamic-pituitary axis and reduced testosterone production.
  • Summary: Obesity elevates aromatase activity, converting more testosterone into estrogen. This increased estrogen provides a false signal to the brain that hormone levels are adequate, suppressing the production of testosterone. Weight loss can help restore a healthier hormonal balance.
Endurance Training and Testosterone
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(00:51:53)
  • Key Takeaway: Excessive endurance training, especially when combined with insufficient caloric intake and poor recovery, can lead to hypogonadism.
  • Summary: Overtraining in endurance sports, particularly when in a caloric deficit, can push the body into a state of hormonal deficiency. This is analogous to female amenorrhea caused by extreme training and dieting, where the body prioritizes survival over reproductive or anabolic functions.
Endocrine Disruptors’ Effects
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(00:56:02)
  • Key Takeaway: Endocrine-disrupting chemicals (EDCs) can interfere with hormone receptors, potentially impacting testosterone and estrogen activity, though their magnitude of effect is often less significant than major lifestyle factors.
  • Summary: While EDCs can interact with hormone receptors, potentially acting as anti-androgens or anti-estrogens, their impact is generally considered less critical than addressing obesity, diet, and sleep. Basic precautions like using glass containers and avoiding heated plastics are recommended.
Declining Testosterone Trends
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(00:58:44)
  • Key Takeaway: While a downward trend in male testosterone levels is likely, it’s primarily driven by widespread obesity and lifestyle factors rather than solely by endocrine disruptors.
  • Summary: The decline in testosterone levels is likely real, but the primary drivers are increased obesity, poor diet, and other lifestyle factors. While endocrine disruptors are a concern, optimizing fundamental health behaviors offers a more significant impact on hormone levels.
Dietary Fat and Hormone Health
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(01:01:32)
  • Key Takeaway: Dietary fat is essential as a substrate for producing cholesterol-derived steroid hormones like testosterone.
  • Summary: Dietary fat is crucial because cholesterol, derived from fat intake, serves as the fundamental building block for all steroid hormones, including testosterone. Adequate fat intake is necessary for the body to synthesize these vital compounds.
Carbohydrates and Hormone Balance
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(01:02:57)
  • Key Takeaway: Carbohydrates play a role in hormone balance through insulogenic signaling, which helps regulate binding proteins and maintain free androgen levels.
  • Summary: Carbohydrate intake influences insulin signaling, which is important for managing binding proteins like SHBG. This signaling helps regulate the balance of free hormones, including androgens, ensuring they are available for biological activity.
Exercise Type for Testosterone
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(01:05:10)
  • Key Takeaway: Resistance training is the most effective exercise modality for boosting testosterone, followed by high-intensity interval training (HIIT).
  • Summary: Resistance training, focusing on muscle building and bone health, has the most direct positive impact on testosterone levels. High-intensity interval training also offers benefits, while less intense forms of exercise have a more limited effect on hormone production.
Key Micronutrients for Testosterone
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(01:07:16)
  • Key Takeaway: Vitamin D, zinc, and magnesium are critical micronutrients that significantly impact testosterone production and function.
  • Summary: Adequate levels of Vitamin D, zinc, and magnesium are essential for optimal testosterone production and utilization. Deficiencies in these micronutrients can lead to reduced testosterone levels and impaired androgen receptor activity.
Micronutrients for Testosterone
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(01:07:16)
  • Key Takeaway: Vitamin D, zinc, and magnesium are essential micronutrients that reliably support testosterone levels, particularly when deficient, by influencing gene transcription and androgen receptor activity.
  • Summary: Adequate levels of Vitamin D, zinc, and magnesium are critical for optimal testosterone production and utilization. Supplementation can significantly improve testosterone levels if deficiencies exist, impacting androgen receptor activity and overall hormonal function. These micronutrients are foundational for supporting the body’s natural hormone production mechanisms.
Herbal Testosterone Boosters
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(01:11:38)
  • Key Takeaway: Boron may increase free testosterone by reducing SHBG, while standardized Ashwagandha (KSM66/Sensoril) can lower cortisol and indirectly boost testosterone, but requires careful dosing to avoid emotional numbing.
  • Summary: Boron is a mineral that shows promise in increasing free testosterone by potentially suppressing SHBG. Ashwagandha, specifically standardized extracts, can be beneficial for stress management and indirectly support testosterone by reducing cortisol levels. However, individuals should be mindful of potential side effects like anhedonia with Ashwagandha and use appropriate, standardized forms.
TRT Candidate Identification
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(01:26:32)
  • Key Takeaway: TRT is considered for primary or secondary hypogonadism after lifestyle factors are optimized, with HCG serving as a diagnostic tool to differentiate testicular function from pituitary signaling issues.
  • Summary: Individuals with clinically low testosterone and persistent symptoms, even after optimizing lifestyle factors, may be candidates for TRT. HCG can be used to assess testicular responsiveness to stimulation, helping to determine if the issue lies with the testes themselves or with upstream hormonal signaling. This diagnostic step is crucial before committing to exogenous testosterone therapy.
TRT Benefits and Expectations
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(01:34:23)
  • Key Takeaway: TRT aims to ameliorate low testosterone symptoms, restoring quality of life rather than necessarily recreating youthful vigor, with benefits being highly individual based on initial deficiency levels.
  • Summary: The primary goal of TRT is symptom relief and improved quality of life for individuals experiencing hypogonadism. While significant improvements can be expected, it’s unrealistic to anticipate feeling exactly as one did in their twenties; the outcome is contingent on the degree of deficiency and individual response. Symptom amelioration is the key metric for successful TRT.
TRT Cardiovascular Risks
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(01:37:35)
  • Key Takeaway: While the TRAVERSE trial suggests low-risk cardiovascular outcomes with Androgel-induced physiological testosterone restoration, more aggressive TRT protocols may still carry risks like increased erythropoiesis and dyslipidemia.
  • Summary: The TRAVERSE trial provided promising data on the cardiovascular safety of TRT using Androgel to achieve moderate testosterone levels. However, this may not directly translate to individuals using more potent injectable forms of testosterone that result in supra-physiological peaks and potentially higher risks like increased red blood cell production and altered lipid profiles. Careful monitoring and understanding of administration methods are crucial.
TRT Administration Methods
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(01:56:50)
  • Key Takeaway: Scrotal cream application and frequent subcutaneous injections are generally preferred TRT delivery methods for stable hormone levels and reduced risk of supra-physiological peaks compared to infrequent intramuscular injections.
  • Summary: For TRT, scrotal cream application and frequent subcutaneous injections are considered optimal for mimicking natural testosterone production patterns and maintaining stable hormone levels. These methods help avoid the hormonal rollercoasters associated with less frequent intramuscular injections, which can lead to supra-physiological peaks and subsequent crashes. The choice often balances efficacy, adherence, and risk mitigation.
TRT and Fertility
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(02:08:12)
  • Key Takeaway: Exogenous testosterone administration significantly suppresses natural LH and FSH signaling, leading to inhibited spermatogenesis and drastically reduced fertility, often to azoospermic levels.
  • Summary: Taking exogenous testosterone shuts down the body’s natural signaling pathways (GnRH, LH, FSH) that are essential for sperm production. This suppression of intratesticular testosterone mediation leads to severely impaired fertility, often resulting in infertility. Relying on TRT for contraception is not advised due to the potential for accidental pregnancies if the body’s natural production is not fully suppressed or if exogenous hormone levels fluctuate.
Fertility on TRT
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(02:08:59)
  • Key Takeaway: Sustaining fertility during TRT requires adjunct therapies like HCG and recombinant FSH to stimulate testicular function, as exogenous testosterone suppresses natural signaling.
  • Summary: Exogenous testosterone administration suppresses the brain’s signaling to the testes, leading to reduced sperm production and potential atrophy. To maintain fertility, therapies like HCG and recombinant FSH can be used to mimic natural LH and FSH signals, stimulating testicular function and sperm production, though this is a costly intervention.
TRT Biomarker Monitoring
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(02:17:40)
  • Key Takeaway: Comprehensive baseline and ongoing monitoring of biomarkers, including hematology, metabolic health, lipids, SHBG, and sensitive hormone assays, is critical for assessing TRT effectiveness and safety.
  • Summary: Effective TRT management necessitates a thorough baseline assessment covering hematology, metabolic health indicators like insulin sensitivity, lipid panels, and SHBG levels, alongside accurate sensitive assays for total and free testosterone and estradiol. Regular monitoring helps track progress towards health goals beyond just hormone levels, such as improved insulin sensitivity and metabolic fitness.
Female Testosterone Therapy
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(02:26:57)
  • Key Takeaway: Testosterone therapy for women requires careful consideration due to a narrow reference range and potential for irreversible side effects like voice deepening, necessitating precise dosing and vigilant monitoring.
  • Summary: For women, determining low testosterone is complicated by a small reference range and the need for sensitive testing methods; oral contraceptives can artificially suppress levels. TRT for women is off-label in the US, and irreversible side effects like voice deepening are a significant concern, requiring meticulous doctor oversight and potentially voice monitoring apps.
DHEA for Women
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(02:37:13)
  • Key Takeaway: DHEA supplementation can be a beneficial and safer alternative for women to increase testosterone levels, particularly if adrenal insufficiency is a factor, as it can convert to testosterone.
  • Summary: DHEA can be a valuable supplement for women to boost testosterone, especially if their adrenal synthesis is low, as it can convert to testosterone. Studies show it can help women on oral contraceptives maintain testosterone levels, but starting with low doses is crucial due to potential androgenic side effects like acne.
Androgenetic Alopecia Causes
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(02:41:28)
  • Key Takeaway: Androgenetic alopecia (pattern hair loss) is primarily caused by the miniaturization of hair follicles mediated by DHT, with 5-alpha reductase in the scalp playing a key role in converting testosterone to DHT.
  • Summary: Pattern hair loss in men is driven by DHT’s miniaturization effect on hair follicles, facilitated by high concentrations of 5-alpha reductase in the scalp. This process is cumulative, and proactive inhibition of DHT is often necessary to prevent significant hair loss, as minoxidil only stimulates growth without preventing miniaturization.
Finasteride/Dutasteride Risks
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(02:50:06)
  • Key Takeaway: While finasteride and dutasteride are effective for hair loss, their use involves a risk of side effects, including potential neurological and sexual impacts, with a significant nocebo effect influencing perceived adverse reactions.
  • Summary: Finasteride and dutasteride, while effective against hair loss, carry potential side effects, though rigorous studies show a low prevalence, often comparable to placebo. A significant nocebo effect exists, where the belief in side effects can manifest them, and these drugs can also mildly impact fertility by reducing intratesticular DHT.
Minoxidil and Hair Growth
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(03:07:37)
  • Key Takeaway: Minoxidil acts as a hair growth stimulant but does not prevent DHT-induced miniaturization, making it a cosmetic solution that requires concurrent DHT inhibition for long-term hair loss prevention.
  • Summary: Minoxidil stimulates hair growth but does not address the underlying miniaturization caused by DHT, meaning hair loss will continue if not managed by other means. Its efficacy can be enhanced by compounding with tretinoin or using microneedling to improve absorption and enzyme activity, but it is not a preventative measure against miniaturization.
Deutasteride and DHT Effects
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(03:10:56)
  • Key Takeaway: Deutasteride’s inhibition of 5-AR enzymes reduces DHT, potentially mitigating excitotoxicity and cardiotoxicity while increasing intratissue aromatization and local estradiol levels, which may offer vasodilative and antioxidant benefits.
  • Summary: Deutasteride’s mechanism involves reducing DHT, which may protect against cellular damage and enhance the pro-longevity effects of estrogen locally. This increase in intratissue estradiol could lead to vasodilative and antioxidant properties. However, these benefits are speculative and require further direct study.
TRT and Androgen Blockers
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(03:12:46)
  • Key Takeaway: The long-term impact of combining TRT with androgen blockers on life expectancy and cardiovascular disease warrants further research, with potential benefits from DHT reduction needing to be balanced against the risks of these hormone-modulating drugs.
  • Summary: The combination of testosterone replacement therapy (TRT) with androgen blockers like finasteride and deutasteride raises questions about their combined effects on longevity and cardiovascular health. While DHT reduction might offer some protective benefits, these are significant drugs that require careful consideration and respect due to their potential side effects.
Hair Loss Treatment Decisions
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(03:13:10)
  • Key Takeaway: The decision to pursue treatments for hair loss, such as finasteride and deutasteride, is highly individual, requiring a personal assessment of whether the potential benefits outweigh the real side effects and mental anguish associated with balding.
  • Summary: Treatments for hair loss involve a personal risk-benefit analysis, where the psychological impact of balding might be considered more significant than the potential side effects of hormone-modulating drugs. It is crucial to approach these decisions with caution and not rely on anecdotal advice from podcasts.
Podcast Wrap-up and Resources
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(03:13:38)
  • Key Takeaway: Derek from More Plates More Dates and Dr. Rhonda Patrick conclude their extensive discussion, directing listeners to Derek’s platforms (Merrick Health, More Plates More Dates) and Dr. Patrick’s FoundMyFitness newsletter and premium membership for further information and exclusive content.
  • Summary: The conversation concludes with acknowledgments and a summary of where listeners can find more information. Derek promotes his healthcare company Merrick Health and his More Plates More Dates channels, while Dr. Patrick highlights the FoundMyFitness newsletter for weekly research summaries and a premium membership for deeper engagement, including exclusive podcasts and live Q&As.