Testosterone Optimization

Hi Paul,

6’3, 200 lbs
10% body fat
Train 3x a week Push/Pull/Legs

  • Jiujitsu 5-6x a week

Been following your blog for years and now here on T-Nation. I wanted your input on testosterone/hormone optimization. As of right now, my goal is to be as healthy as I can. Not looking to get huge as I feel my weight and strength are good for my jiujitsu performance.

What would you say are the most important things to hit on to optimize testosterone/hormones naturally? Currently, I am focusing on sleeping 8 hours every day, staying hydrated (1 gallon plus a day), resting more, etc. Is there a target calorie # I should think of hitting, foods I should emphasize etc.

Many thanks.

Generally speaking you’ll want enough fats coming in to optimize hormone production - keep cortisol levels low (so creating destressing factors in your life). Supplementing with zinc has shown to help some as well.

Great! Thanks, Paul!