Proven Supplements to Increase Testosterone Ft. Andrew Huberman
Summary
TLDRThe video script discusses the impact of diet and supplements on testosterone levels. It emphasizes the importance of adequate fats, amino acids, and cholesterol for hormone production, countering the notion that low-fat diets are beneficial. The speaker recommends Tongkat Ali and Fodia, two supplements that can increase free testosterone levels, while cautioning about potential side effects and the need for proper blood work monitoring. The script also touches on the importance of a balanced approach to health and the potential for future advancements in understanding hormones and supplements.
Takeaways
- 🥩 Diets low in fat can negatively impact testosterone levels, and sufficient dietary fats, especially saturated fats, are essential for maintaining healthy testosterone production.
- 🧀 Grass-fed butter is mentioned as a source of dietary cholesterol, which is vital for hormone production, although it should not be consumed in large amounts.
- 🥚 Eggs, along with red meat from good sources, are recommended as good sources of amino acids and fats for hormone production.
- 💊 The script discusses the potential of certain supplements like Tongkat Ali and Fodiga to increase testosterone levels by reducing sex hormone-binding globulin and stimulating luteinizing hormone.
- 📊 The importance of monitoring blood lipid profiles and liver enzymes when considering supplementation or changes in diet is emphasized.
- 🚫 The potential toxicity of Fodiga is mentioned, with a recommendation for caution and regular blood work to monitor health.
- 🔬 The speaker shares personal experiences with supplementation and blood work, suggesting a scientific approach to understanding the effects on testosterone levels.
- 🏥 The quality control in supplement industries is compared to that of medical clinics, with a preference for the latter due to higher standards.
- 💡 The speaker clarifies that he has no financial relationship with companies that manufacture the supplements discussed, ensuring unbiased information.
- 🤔 The script suggests that while supplements can mildly increase testosterone levels, they are unlikely to cause drastic physical changes akin to steroid abuse.
- 🌐 The speaker mentions the importance of sourcing information from reliable and balanced sources, rather than anecdotal advice from peers or gym-goers.
Q & A
What is the relationship between diet and testosterone levels according to the transcript?
-The transcript suggests that a diet lacking in sufficient fats, particularly saturated fats, can negatively affect testosterone levels, potentially leading to a form of 'nutritional castration.' It emphasizes the importance of adequate calories, fats, and amino acids for maintaining healthy testosterone levels.
Why is dietary cholesterol important for hormone production according to the speaker?
-The speaker mentions that dietary cholesterol is vital for hormone production, including testosterone. It is necessary for the body to produce these hormones properly.
What are some food sources recommended in the transcript for supporting testosterone levels?
-The transcript recommends foods such as grass-fed butter, red meat from good sources, and eggs as good sources of dietary cholesterol and fats that can support testosterone levels.
What are Tongkat Ali and Fadia GruS, and how do they potentially impact testosterone levels?
-Tongkat Ali is an Indonesian jinsang that may reduce sex hormone-binding globulin (SHBG), freeing up some testosterone. Fadia GruS is suggested to increase luteinizing hormone, which signals the testes to produce more testosterone. Both are presented as supplements that could potentially increase testosterone levels.
What is the role of SHBG in relation to testosterone?
-SHBG binds to the testosterone molecule and delivers it to different tissues. While high levels of SHBG can reduce free testosterone levels, some SHBG is beneficial as it provides a time-release mechanism for testosterone, preventing it from plummeting.
What are some potential side effects or concerns mentioned about Fadia GruS in the transcript?
-The transcript mentions that there are reports of toxicity associated with Fadia GruS, based on rat studies. It advises people to get their blood work done before and after trying supplements like Fadia GruS and to monitor liver enzymes.
Why is it important to check with a doctor before starting supplementation with Tongkat Ali or Fadia GruS?
-It is important to consult a doctor to ensure that the supplementation is appropriate for an individual's health condition and to monitor for any potential adverse effects or interactions with other medications or health issues.
What is the significance of blood lipid profiles in the context of the discussion on fats and testosterone?
-The speaker shares his own blood lipid profiles to demonstrate that consuming certain fats, like butter, can support healthy testosterone levels without negatively impacting blood lipid levels.
What are some other supplements mentioned in the transcript that could potentially affect testosterone levels?
-The transcript briefly mentions boron and nettles as supplements that might affect testosterone levels by influencing SHBG. However, it also notes potential side effects, such as prostate issues with nettles.
How does the speaker plan to monitor the effects of Tongkat Ali and Fadia GruS on his own testosterone levels?
-The speaker plans to get a blood panel done before starting the supplementation and then again after taking Tongkat Ali and Fadia GruS for a month or a month and a half to see if there is any change in his testosterone levels and if he feels any physical difference.
What is the speaker's view on the future understanding of hormones and supplements?
-The speaker believes that in the next 10 years, or hopefully sooner, society will have a more nuanced and sophisticated view of hormones and supplements, allowing individuals to find the right balance for a healthy and happy life.
Outlines
🥩 Diet and Testosterone: The Role of Fats and Amino Acids
The first paragraph discusses the importance of a balanced diet for maintaining healthy testosterone levels. It emphasizes the necessity of consuming adequate fats, particularly saturated fats, and amino acids for optimal hormone production. The speaker refutes the idea that low-fat diets are beneficial, citing the mid-90s as an example of how such diets led to decreased testosterone levels. They also mention the potential negative impact of vegan diets on reproductive health due to a lack of certain fats. The paragraph introduces Tongkat Ali and Fodia, two compounds that have been observed to increase free testosterone levels by reducing sex hormone-binding globulin (SHBG) and stimulating the production of luteinizing hormone.
💊 Supplementation and Testosterone Optimization
The second paragraph delves into the supplementation aspect of testosterone enhancement. It highlights the subtle effects of increasing testosterone through natural means, such as a mild increase in libido and energy levels, rather than achieving an extreme or unnatural appearance. The speaker mentions the importance of sourcing high-quality supplements and provides examples of brands they trust for Tongkat Ali and Fodia. They also discuss the importance of monitoring one's health through blood work and liver enzyme checks when experimenting with supplements. Additionally, the paragraph touches on the potential of other supplements like boron and nettles, while cautioning about the side effects of the latter.
🧬 Hormonal Balance and the Future of Health Understanding
The final paragraph focuses on the broader implications of understanding and balancing hormones for overall health and well-being. It praises the comprehensive training of MDs and the balanced approach of Dr. Kyle Gillette in dealing with hormonal issues. The speaker expresses optimism for the future of healthcare, anticipating a more nuanced and sophisticated understanding of hormones and supplements. They emphasize the importance of obtaining the best information from reliable sources and being cautious about making health decisions based on anecdotal advice or misinformation.
Mindmap
Keywords
💡Testosterone
💡Supplements
💡Amino Acids
💡Essential Fatty Acids
💡Saturated Fats
💡Dihydrotestosterone (DHT)
💡Sex Hormone Binding Globulin (SHBG)
💡Tongkat Ali
💡FODIA
💡Luteinizing Hormone
💡Blood Lipid Profiles
Highlights
The importance of adequate food intake for sufficient amino acids and essential fatty acids for testosterone production.
The negative impact of low-fat diets on testosterone levels, equated to a form of 'nutritional castration'.
The necessity of dietary cholesterol for hormone production, contrary to popular belief.
The benefits of grass-fed butter and red meat from good sources for hormone production.
The role of Tongkat Ali in reducing sex hormone-binding globulin (SHBG) and increasing free testosterone.
The misconception about SHBG being detrimental and its actual role in testosterone regulation.
The use of Fodiga (Fo-Ti) to increase luteinizing hormone and potentially testes size.
The potential toxicity of Fodiga and the importance of blood work monitoring before and after supplementation.
The recommended dosages of Tongkat Ali and Fodiga for testosterone optimization.
The distinction between mild increases in testosterone parameters and the dramatic effects of steroid abuse.
The significance of sourcing high-quality supplements and the issues within the supplement industry.
The endorsement of specific brands for Tongkat Ali and Fodiga based on personal experience and research.
The discussion on the role of electrolyte balance in hydration and the promotion of a sugar-free electrolyte mix.
The importance of checking blood lipid profiles and liver enzymes when considering testosterone augmentation.
The potential impact of Boron and Nettles on testosterone levels and the associated risks.
The speaker's personal commitment to sharing blood work results to demonstrate the effects of supplementation.
The emphasis on consulting with a medical professional before starting any supplementation regimen.
The future outlook for a more nuanced and sophisticated understanding of hormones and supplements.
Transcripts
fogia in many people will actually
increase testes size now if we talk
about
supplements so you need enough food I
guess we should go to food then
supplements you know you need enough
food you do need enough amino acids and
essential fatty acids if you're not
getting enough fat forget having decent
testosterone the mid 90s were a really
good example of this right if you went
on a lowfat diet sub caloric lowfat diet
is you know it's a form of nutritional
castration basically right um uh and
some people require more fat than others
but that is absolutely deadly to the
reproductive system and if you increase
your fat in particular saturated fats
the vegan Community is pretty angry with
me right now because I said sin of all
sins I said that I I eat butter I like
grass-fed butter not I don't eat chunks
of it I eat a little bit of it and
there's a video on the internet saying
you know he bad advice I my blood lipids
are great thank you and um and sometimes
I put it on a vegetable um
but but you know I never said to consume
butter in large amounts but if you
dietary cholesterol is is vital for
hormone production MH and for me butter
red meat from good sources is wonderful
uh other people they don't want to
ingest those and eggs are really good um
yeah people are big on fish and Omega-3s
but some amount of saturated fat is good
if you put your saturated fat to zero
your testosterone will drop there's no
question about it and uh and I'd be
happy to share my blood lipid profiles
and show I've done the experiment so you
need ample calories you need ample fats
and you need ample amino acids and then
there's the supplementation realm and
then it really starts going to okay like
zinc do you need yes okay fine
sufficient zinc do you need to
supplement zinc n maybe probably not
magnesium is important for these
Pathways but it's indirect the two
things that at least in my observation
and in my hands and in the helping some
people with this over over the years
that have made a big difference and
again this is different for everybody
but have been these two compounds Tonga
Ali which is Indonesian jinsang reduces
sex hormone binding globulin sex hormone
binding globulin and albumin are what
bind the testosterone molecule and
deliver it to your different tissues now
sex hormone binding globulin has been
demonized people like shbg is bad
because you free tea is what counts true
but sex hormone bonding globulin is also
time release on your testosterone you
don't want a ton of testosterone then it
plummeting either so having some sex
hormone binding globuline around is good
in fact low shbg levels are what women
see in polycystic ovarian syndrome P
PCOS and that's an issue um so Tonga Ali
can lower sexh hormone binding globulin
and free up some testosterone and it is
true that free testosterone ideally is
in the whatever 10 10 to 15 range or
something typically this is going to be
nanograms per deciliter just for people
out there
but dihydrotestosterone DHT is the most
dominant Androgen in humans and we'll
get back to that so but Tonga Ali 400
milligrams a day taken in the morning
will increase free testosterone I know
that people there are some folks out
there uh again you have to check with
your doctor if this is right for you but
there's some folks out there that said I
didn't see the full 200 Point increase
that you referred to okay well let's
talk about that in a second I've seen
people get 400 500 nanogram per
deciliter increases but they started off
low okay and then fogia grus 600
milligrams I've seen people recommend a
lot more I don't think that's a good
idea fogia tends to increase leutinizing
hormone lutenizing hormone is the signal
for the the testes to make more
testosterone it actually FID doia in
many people will actually increase
testes size it's a tangible uh increase
in testin size um now there are some
reports out there about toxicity of
fogia those were rat studies they may
have merits I do think everyone should
get their blood work done and they
should before and after trying any of
these kinds of things and I think that
people should be careful to get their
liver enzymes included in those profiles
okay so again 400 milligrams of Tonga
Ali 600 milligrams of fogia will work to
increase test testosterone by way of
lutenizing hormone and freeing up
testosterone MH taken early in the day
because they can stimulate energy and so
forth the why am I mentioning this well
first of all I want to be very clear I
don't have any Rel Financial
relationship to any companies that
manufacture those things zero zilch but
you know and some people ask well how
much should I take maybe the answer is
zero maybe you shouldn't take it at all
I don't know so it if you're going to
explore testosterone augmentation I
think those are decent places to start
but you do need to do your blood work
you need to to monitor your liver
enzymes you need to think you need to be
smart about your health it's also not
most likely not going to make you look
like somebody that abuses steroids
that's on Instagram right it absolutely
won't what it will do is is increase
some of the it will mildly increase some
of the parameters that we've talked
about related to testosterone
willingness to in uh effort for one some
people get big libido increases some
people they're more subtle um it it's a
subtle increase of 100 to 200 points
right and some there the extreme cases
of 400 or 500
but I've seen you know and someone wrote
to me and said I my testosterone only
went up 50 points or something okay you
know first of all the sourcing is going
to be key there's a lot of garbage out
there there's a big problem with the
supplement industry and we could this is
also relevant we're we're probably going
which is things like trt the quality
control provided from a a doctor in a
clinic is quite H quite High compared to
the supplement industry I can mention um
names of for Tonga Ali and fogia the the
only ones that I'm aware of that are
what they say they
are although there may be other
companies too is solar makes the Tonga
Ali and Barlow's herbal Elixir makes the
fogia uh I put links to those in the um
uh show notes for the Tim Ferris podcast
yeah so the these folks hey guys are you
still drinking sugary hydration drinks
like
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Financial relationship to them now on
the bottle I think they recommend three
per day up to three per day I think
personally I think that's too high sorry
Barlow's herbal Elixir um most I've ever
taken with 600 milligrams per day um and
I'm happy to share my experience with
these I did a lot of experimentation
with blood work on myself trying to find
something that was um mild and then
solar Tonga ali um both are relatively
inexpensive uh there are a couple Brands
out there now that are uh that since
I've talked about this on a few podcasts
that are using my face to advertise
their so I I the if you see my face on
anything except the hberman Lab podcast
or Mark's Instagram I didn't approve it
um or my Stanford web page so and and
again everybody's different and you also
have to check the sources of the
naysayers right there uh people are
often selling things so those will help
uh some people um and men and women have
taken those and um and I feel
comfortable just saying yeah check with
your doctor now then there's trt then
there's high trt and then there's
full-blown blasting Cruise right and if
you want to go there we can but in terms
of I'm just trying to think if there are
any other supplements that are relevant
here um you know there's some reports
that Boron you know 2 milligrams of
boron per day um can reduce sex hormone
bonding globulin um Nettles and things
like that uh the problem with Nettles is
it can give you weird prostate effects
um always check your PSA your prostate
specific antigen if you're if you're
you're male and then if you want we
could talk about peptides too but I
don't I want to make sure I we could
cure insomnia if I stay here right I'll
just cure all the insomnia I'm going to
mention this because after you uh after
you talk to us more about the fidia grus
and tonot um I'm gonna I'm gon to get
another Blood Work panel done because
I've done a BL bloodb panel with our
company that sponsors our podcast am
Health um you guys by the way if you do
want to get a bloodb panel they have a
panel of I think it's called the power
project panel it's 26 different panels
for men and women that can pretty much
show you everything you guys need but
but I'm going to get a panel done soon
before I start taking tone cot and fidia
because I'm I'm very curious what it's
going to do to my testosterone because
people expecting me to have a really
high free and and total test oh yeah
this is super important that people hear
this yeah I think my free testosterone
is the higher number right or is it the
lower number I'm not sure it's the lower
yeah your free test lower yeah so my
free test was 16.5 that's okay so I will
say just to pause so yeah 15 and above
is a great free testosterone level that
that's a that's a wonderful place to be
mhm yeah and my total was 640 6395 but
640 like I'm not going through the roof
with test it's modest modest right um so
I'm going to I'm GNA get my blood work
done again in the next two days and then
I'm going to start taking fogia and tone
cot consistently for maybe a month or
month and a half and I'm going to get it
done again to see if it's boosted me in
any way and to see if I actually feel
physically feel a difference great
because I don't necessarily feel low on
energy or anything but right well and uh
you will notice an increase most likely
in lutenizing hormone I'd love to see
the blood work before and after if
you're willing to share also I have no
relationship to mer Health um I'm in
early discussion with them but it's
great when people can get blood work
done I do think after hearing Dr Kyle
Gillette who's a medical doctor I am a
fan of the MD okay I know there are a
lot of kinds of doctors hey I don't have
an MD so I can say this I am a fan of
the MD because I teach medical doctors
and the neuroscience and neuro anatomy
and medical doctors in training
the MD degree is very comprehensive
there's a range of quality of schooling
and backgrounds in individuals but the
MD is a powerful schooling right a PhD
is about this it's about becoming really
lasered on something a medical degree is
a very broad training and so I'm a huge
fan of the MD I'm a huge fan of college
olette I heard about him from your
podcast and we've been in early
conversation he seems so balanced
rational and he really understands that
there are women's issues there are men's
issues there are age related issues
there are sports training issues and I'm
so glad that you brought up that this
issue of free testosterone and
testosterone and be and that you're open
enough and willing to share yours
because I think most people would look
at you and think that guy's testosterone
has to be 1,700 minimum after two nights
of no sleep or something like that what
it tells me is that you are very likely
to have optimal balance of ratios
between hormones they probably also look
at you and think that your that your
estrogen is through is down to zero but
you don't want your estrogen to zero
anyone that's ever had their estrogen to
zero will tell you kills the libido
joint pain connective tissue pain so I
think in the next 10 years but hopefully
in the next two years the world is going
to have a much more nuanced and
sophisticated view of of these drugs and
their and the hormones and the
supplements to the point where we can
find Mark and I were talking about this
the other day the right constellation of
things that makes you a
balanced happy person who's can lean
into effort but also can lean back every
once in a while and I think it and can
have a healthy uh romantic life healthy
training life healthy friendships um you
know who isn't going to make everyone
leave the room because you you smell
like a you know you smell like a
testosterone derivative um I wasn't
referring to myself by the way uh or
anyone else in the room you know but
it's or have acne like crazy I made the
joke that morning while we were training
that it's proof that you're natural that
you don't have a single pimple but but
it's true it it increases acne and
oiliness of the skin so I think it's
really really key and I think Merrick
and uh Kyle Gillette are are second to
none really I'm not aware of any other
clinics that are out there and they're
not paying me to say this by the way
I've never even worked with meric yet
but I would like to uh that are that
open and honest about all the Nuance
this is not something to weigh in to
because someone in your college dorm or
someone at your gym tells you something
uh you you want the best information
from the best sources
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