How to fix your low testosterone (and hormones in general!).

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Paul Saladino58m · 2022-03-22

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120

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126

Well SupportedA fasting insulin level below 5 micro IU/mL is considered healthy.Well SupportedA recommended intake for organ meats is a few ounces per week, such as half an ounce to a few ounces of liver and a few ounces of heart per week.Well SupportedGrass-fed, grass-finished, regeneratively raised organs are preserved to maintain maximum nutrients.Well SupportedOdd-chain fatty acids found in dairy fats are consistently and strongly associated with improved health outcomes in humans.Well Supported

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Meat and organs are nutrient-rich foods essential for muscles, bones, vitality, energy, libido, and mood.

Well SupportedDecreasing monounsaturated and saturated fat while increasing polyunsaturated fat intake, keeping total fat stable, decreased total testosterone by 15% in one study.

Well SupportedCGMs are important tools for assessing internal metabolic health and predicting metabolic or lifestyle-related conditions.

Well SupportedSupplementing with retinol and iron in boys with delayed puberty can induce puberty as effectively as testosterone replacement therapy.

Well SupportedFresh organ meats are preferable to desiccated forms for supplementation.

Well SupportedAnimal foods rich in saturated fats offer benefits including increasing HDL, hormones, and testosterone, and serving as precursors for hormones.

Well SupportedSun exposure, particularly UVB light, is associated with positive increases in the gonadal axis and sexual behavior, potentially enhancing male testosterone levels.

Well SupportedAvoiding insulin resistance can be achieved by not eating processed foods, especially processed carbohydrates in conjunction with vegetable oils.

Well SupportedKellogg's cereal was created to prevent masturbation and may negatively impact hormones and libido.

Well SupportedSleep deprivation can lower LH and FSH, reducing testosterone production, which is correctable with improved sleep.

Well SupportedDietary fat intake is necessary as a substrate for producing cholesterol-derived steroids, including hormones like testosterone and estradiol.

Well SupportedBoron supplementation may decrease SHBG, which can increase libido, especially when SHBG is elevated due to a ketogenic diet.

Well SupportedAnimal fats, particularly tallow, are highly recommended sources of fat for performance.

Well SupportedBoron beneficially impacts the body's use of estrogen, testosterone, and vitamin D.

Well SupportedHigher dietary fiber intake in low-fat diets may increase testosterone excretion.

Well SupportedLiver is rich in copper and complements muscle meat, which is high in zinc, and both are needed.

Well SupportedCorn flakes are nutrient-poor, mold-laden, and may negatively impact libido and sperm quality.

Well SupportedExcessive fiber intake can lead to anovulation in some women.

Well SupportedAnimal fat, specifically pentadecanoic acid, is associated with broad health benefits and may be considered essential.

Well SupportedThe fatty acid composition of the human body mirrors dietary intake, meaning a low linoleic acid diet will result in lower linoleic acid levels in one's fat cells.

Well SupportedMen in their 70s can maintain total testosterone levels of 800-900 ng/dL with low SHBG.

Well SupportedTestosterone is important for women, influencing fertility, libido, sleep, mental clarity, muscle mass, and leanness.

Well SupportedDietary dairy fat, particularly from butter, is a good source of C15 and can be used to assess a person's C15 levels and dairy fat intake.

Well SupportedTestosterone can convert to DHT or estrogen, and exogenous testosterone can increase estrogen levels.

Not SupportedKetogenic and low-carb diets may negatively impact sex hormones by increasing sex hormone-binding globulin (SHBG), thereby reducing free hormone levels.

Well SupportedHypogonadism likely increases the risk for type 2 diabetes, and type 2 diabetes/insulin resistance likely increases the risk of low testosterone.

Well SupportedProcessed sugars and seed oils are the main drivers of diabetes, obesity, and metabolic dysfunction.

Well SupportedKey vegetable nutrients can be obtained in more bioavailable forms and higher quantities from meat, organs, fruit, honey, and raw dairy.

Well SupportedOverconsumption of zinc without adequate copper can cause copper deficiency, leading to testosterone deficiency.

Not SupportedGrapeseed oil is a seed oil high in linoleic acid and is not considered healthy.

Well SupportedThe supplement 'Fire Starter' from Heart & Soil Supplements, made from high stearic acid tallow, may lead to fat loss, increased energy, and improved exercise capacity.

Well SupportedLow-fat diets appear to decrease testosterone levels in men, but further randomized controlled trials are needed to confirm this effect.

Well SupportedA low-fiber, higher-fat diet resulted in better testosterone and estrogenic profiles in men.

Well SupportedImproving metabolic health long-term involves reducing seed oils and processed sugars.

Well SupportedPaul Saladino feels his best at age 46, experiencing peak strength, resilience, and mental focus without pharmaceutical medications or hormone replacement.

Well SupportedFire Starter, a fat from animal suet, can help with the absorption of fat-soluble vitamins and other nutrients when combined with organ supplements.

Well SupportedPumpkin seeds contain zinc, but its bioavailability is low due to phytic acid.

Partially SupportedBoron supplementation may decrease sex hormone-binding globulin (SHBG), which can increase libido.

Partially SupportedOrgan meats, such as testicle, may improve the corresponding organs in humans.

Partially SupportedA combination of a low-fat diet, seed oils, and high fiber is the best way to reduce testosterone.

Partially SupportedIndividuals with full-blown diabetes may need to limit fruit intake if they experience significant blood sugar reactions.

Partially SupportedSupplements containing less than half an ounce of liver per day can provide a small but effective dose.

Partially SupportedSun exposure may improve libido and positively correlate with male testosterone levels.

Well SupportedOptimizing hormone health involves consistent, moderate lifestyle interventions.

Partially SupportedSunscreen containing tallow and zinc, without seed oils or other additives, is a preferred option for facial sun protection.

Partially SupportedExcess fiber can be problematic for human hormonal health.

Well SupportedTestosterone levels in men may not decline with age if lifestyle is managed carefully.

Partially SupportedReversing insulin resistance to improve health involves eliminating seed oils and processed sugars, and consuming nutrient-rich foods like meat and saturated fats.

Partially SupportedSaturated fats like stearic acid and odd-chain saturated fats are prevalent in animal fat and the natural world.

Partially SupportedMeat and organs have historically been associated with libido, fertility, and vitality.

Partially SupportedConsuming or applying seed oils to the skin may contribute to sun damage by altering cell membrane composition.

Not SupportedInsufficient sun exposure and low vitamin D levels can negatively affect testosterone.

Partially SupportedEnzymes involved in testosterone biosynthesis were higher in olive oil and coconut oil groups, with olive oil showing higher activity than coconut oil.

Well SupportedTestosterone influences mood, cognition, bone density, libido, and longevity.

Partially SupportedZinc levels should be checked as zinc is a crucial mineral for supporting testosterone production.

Partially SupportedAndrogen deficiency is related to metabolic syndrome, metabolic dysfunction, insulin resistance, cardiovascular disease, and erectile dysfunction.

Not SupportedProlonged exogenous testosterone use can lead to permanent loss of natural testosterone production capacity.

Not SupportedInsulin resistance can disrupt hormone balance.

Partially SupportedReversing insulin resistance is the most important step to improve suboptimal testosterone levels.

Partially SupportedDiabetes, pre-diabetes, and insulin resistance are reversible conditions.

Well SupportedA daily protein intake of 1 to 1.25 grams per pound of body weight from meat is recommended, or per pound of lean body weight if obese.

Partially SupportedInsulin resistance is associated with decreased testosterone secretion from Leydig cells in men.

Partially SupportedSoybean and grape seed oils have higher levels of linoleic acid compared to olive and coconut oil.

Partially SupportedDiets higher in saturated fat and lower in polyunsaturated fat and fiber are associated with higher androgen markers.

Well SupportedInadequate calories or carbohydrates may contribute to low testosterone levels.

Partially SupportedSeasonal variation in sex hormones appears to be real in a Norwegian population.

Well SupportedElevated testosterone or estrogen levels can negatively feedback and shut down the production of luteinizing hormone and further testosterone production.

Partially SupportedOptimizing testosterone in men also positively affects women's hormones, including estrogen and progesterone.

Partially SupportedPremenopausal females can optimize hormones through diet and lifestyle interventions similar to those recommended for men.

Partially SupportedAdding carbohydrates to the diet can lower SHBG, leading to an increase in free testosterone.

Not SupportedSunscreen ingredients like octoprylene, avobenzone, and homosalate are potentially harmful and can cause cancer.

Partially SupportedIncreased dietary intake of polyunsaturated fatty acids (PUFAs) may adversely affect DNA stability in human lymphocytes.

Partially SupportedLiver consumption is essential for obtaining vitamin A, zinc, manganese, selenium, choline, and carnitine.

Not SupportedConsuming zinc supplements without adequate copper can lead to copper deficiency and a significant drop in testosterone levels.

Partially SupportedA diet high in grains and low in animal fats can control hormones and reduce libido.

Partially SupportedAn animal-based diet can provide adequate boron, ideally 3-4 mg per day.

Not SupportedPoor sleep quality negatively impacts testosterone and other hormones.

Partially SupportedVegans do not consume essential fatty acids C15 or C17 found in animal products.

Partially SupportedDeclining hormones in men and women can be caused by inadequate intake of specific nutrients and insufficient sunlight exposure.

Partially SupportedSHBG levels can double on a ketogenic or carnivore diet.

Partially SupportedHigher intake of polyunsaturated seed oils in rats leads to problematic decreases in sex hormone levels.

Partially SupportedCirculating C15 and C17 levels are correlated with better health outcomes, with C15 showing a dose-response relationship.

Partially SupportedDietary oils can modify interstitial cell lipid composition, affecting testicular steroidogenic function.

Partially SupportedAn animal-based diet, excluding vegetables, is recommended for humans.

Partially SupportedBananas and honey are good sources of boron.

Partially SupportedTestosterone concentration is directly correlated with cholesterol levels.

Partially SupportedTestosterone exerts protective effects on pancreatic beta cells.

Partially SupportedHyperinsulinemia associated with metabolic syndrome and obesity can reduce testicular testosterone production.

Not SupportedElevated cortisol levels can negatively affect hormones.

Not SupportedNutritional deficiencies, such as lack of saturated fat or boron, can negatively impact hormone levels.

Not SupportedPolyunsaturated fatty acids, such as those found in seed oils, may negatively affect hormone levels.

Not SupportedCalorie restriction can negatively impact hormone levels, including testosterone.

Partially SupportedConsuming animal organs and animal fat can increase libido and is necessary for healthy sexual experiences.

Not SupportedConsuming excessive fiber can negatively affect hormone levels.

Partially SupportedIt is difficult for vegans to obtain sufficient zinc from a plant-based diet.

Partially SupportedSun exposure, potentially including full-body exposure and evening surfing, and consuming boron-containing fruits and organs are part of a healthy lifestyle.

Partially SupportedExcessive intake of processed sugar and seed oils contributes to the increasing prevalence of overweight, obesity, and metabolic syndrome.

Not SupportedBoron in vegetables and nuts may not be very bioavailable and is not recommended as a primary source.

Partially SupportedPregnenolone can be converted to mineralocorticoids like deoxycorticosterone and aldosterone, rather than sex steroid hormones.

Partially SupportedNutrient intake, including organs, saturated fat, odd-chain fatty acids, stearic acid, zinc, and fiber, influences women's hormones.

Partially SupportedA strict ketogenic or carnivore diet can lead to a 20-30% decrease in testosterone and a significant decrease in SHBG.

Not SupportedLong-term ketogenic diets may negatively impact hormones due to electrolyte imbalances and impaired insulin action in the kidneys.

Not SupportedConsuming processed foods like pizza or soda negatively affects testosterone levels.

Partially SupportedThe body excretes excess copper and some zinc bound to metallothioneine proteins in the gut.

Partially SupportedCorrecting calorie intake, sun exposure, sleep, cortisol levels, nutrition, fiber intake, PUFA consumption, and carbohydrate intake can increase testosterone levels.

Partially SupportedLuteinizing hormone (LH) and Follicle-stimulating hormone (FSH) are released from the anterior pituitary and travel to the gonads.

Partially SupportedRaw goat's milk has not negatively impacted the speaker's skin, suggesting potential benefits or improved tolerance compared to previous experiences.

Partially SupportedConsuming large amounts of liver will not lead to excessive copper intake due to the body's regulatory system.

Partially SupportedPaul Saladino experienced very low magnesium levels despite consuming large amounts of kale and almonds daily during his raw vegan phase.

Partially SupportedFSH stimulates Sertoli cells in the testicles to promote sperm production.

Partially SupportedTestosterone increases insulin sensitivity of muscle cells by augmenting mitochondrial capacity and promoting oxidative phosphorylation gene expression.

Partially SupportedRaw goat's milk is suggested as a way to reverse insulin resistance and metabolic dysfunction.

Partially SupportedFasting insulin should be checked to assess metabolic health if one does not have a six-pack.

Partially SupportedInsulin resistance is a major factor contributing to declining hormones and hormonal imbalances.

Partially SupportedThere is likely a strong positive association between C15 levels, consumption of beef fat/tallow/milk, and testosterone levels.

Partially SupportedVisceral adipose tissue acts as an endocrine organ involved in dyslipidemia, insulin resistance, and hypertension.

Partially SupportedTestosterone influences pluripotent stem cell commitment, inhibits pre-adipocyte development, and affects muscle and visceral adipose tissue generation.

Partially SupportedTestosterone deficiency may contribute to the development of metabolic syndrome in men.

Partially SupportedMetabolic syndrome can lead to type 2 diabetes and cardiovascular disease in men.

Not SupportedMany men diagnosed with low testosterone are prematurely given testosterone supplementation before lifestyle factors like sun exposure, exercise, weight loss, elimination of seed oils and processed sugars, and increased intake of organs, meat, saturated fat, odd-chain fatty acids, and stearic acid are addressed.

Partially SupportedC15 has been associated with attenuating inflammation, anemia, dyslipidemia, fibrosis, and improving mitochondrial function, which correlates with metabolic health and testosterone function.

Partially SupportedAromatase inhibitors are used by some individuals taking exogenous testosterone to limit conversion to estrogen.