The Testosterone Supplementation Deep Dive

An evidence-based approach to boosting testosterone naturally through targeted supplementation and lifestyle modifications, backed by clinical research and real-world application.

Key Takeaways:

Foundational Supplements

• Tongkat Ali: 37% increase in free testosterone
• Shoden Ashwagandha: 17-22% increase in testosterone
• Zinc: Deficiency can reduce testosterone by 75%
• Magnesium: Improves free testosterone by 24-30%
• Vitamin D3: 25% boost in deficient individuals

Advanced Supplements

• L-Carnitine (ALCAR): 300% increase in androgen receptor density
• Boron: 28% increase in free testosterone in 7 days
• Shilajit: 20% boost over 90 days
• Fenugreek: 46% increase in free testosterone
• D-Aspartic Acid: 42% increase within 12 days

Lifestyle Interventions:

Environmental Factors

• Reduce plastic exposure (decreases T by 21%)
• Avoid synthetic underwear
• Minimise EMF exposure
• Switch to organic foods
• Ground/earth regularly

Physical Practices

• Cold plunges (2-5 minutes at 50°F)
• Red light therapy (16-21% increase)
• HIIT training (14-20% boost)
• Sauna therapy
• Compound lifts (15-20% immediate increase)

Sleep & Recovery

• Optimise deep sleep (90% of T release occurs here)
• Each hour of lost sleep = 10-15% T reduction
• Avoid overtraining
• Practice sleep hygiene
• Consider contrast therapy (hot-cold)

Key Principles:

• Free testosterone matters more than total
• Address foundational deficiencies first
• Combine supplementation with lifestyle changes
• Focus on consistent, sustainable practices
• Monitor stress and cortisol levels

The information, content, and materials presented during here are for informational and educational purposes only. They do not constitute medical advice, diagnosis, or treatment, and should not be considered a substitute for professional medical consultation, diagnosis, or treatment.