I managed to increase my testosterone from 221 ng/dl to 1122ng/dl over a span of 8 years through diet, training, and supplementation. Has anyone else been able to increase their testosterone naturally without resorting to TRT?
Here is the following methods/reasoning I used to increase mine:
Diet: My diet consists of a ratio of 40/40/20 carbs/fat/protein. On weekly basis, I eat grass fed beef, pastured eggs, beef tallow, white rice, burgers, cheese, white mushrooms, apples, nut bars, spinach, avocado shakes with whole milk and sugar, peanut butter w/ oatmeal and raisins.
Multivitamin: It's hard to attain the full array of nutrients nowadays, so I use a multi to ensure I am getting enough nutrients to support optimal organ health.
Zinc Picolinate: Helps lower estradiol levels, and hence reduces SHBG and increases free testosterone.
Taurine: Helps increase nitric oxide production and increase circulation. This will ensure nutrients are transported more efficiently throughout the body, and help the clearance of estradiol. Also, taurine is a component of bile, which increases the absorption of fat. Since fat supports testosterone levels, it makes sense to include taurine to optimize testosterone levels.
Choline: Prevents fatty liver and increases clearance of fat from the liver. Since the liver detoxifies the bloodstream, supports estradiol metabolism, and hormone balance, it follows that choline should theoretically improve T/E ratio.
Vitamin E (megadose): Mainly used to increase pregnenolone and circulation, which helps lower estradiol production.
Grape seed extract: Strong aromatase inhibiting properties, which helps lower estrdiol levels and increase T/E ratio.
Butea Superba: Increases cyclic AMP, which supports energy production and testosterone levels. Also used to increase DHT levels.
I mainly use a high intensity split method, where I isolate a maximum of two muscle groups per session. I also only weight lift 4 times per week to ensure enough rest, and minimize cardio.