Proven Supplements to Increase Testosterone Ft. Andrew Huberman

Summary

The 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

00:00

🥩 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.

05:00

💊 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.

10:00

🧬 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.

Keywords

💡Testosterone

Testosterone is a hormone that plays a key role in the development of male reproductive tissues and secondary sexual characteristics. In the video, it is discussed as a critical factor for health and vitality, with the speaker emphasizing its importance for the reproductive system and suggesting that diets low in fat can negatively affect testosterone levels.

💡Supplements

Supplements refer to vitamins, minerals, or other nutrients that are added to the diet to make up for a lack of these elements in the food consumed. The script discusses the role of supplements in increasing testosterone levels, with specific mention of Tongkat Ali and FODIA as potential aids.

💡Amino Acids

Amino acids are the building blocks of proteins and are essential for many bodily functions, including the production of hormones like testosterone. The speaker mentions amino acids as a necessary component of the diet for maintaining adequate levels of testosterone.

💡Essential Fatty Acids

Essential fatty acids are fats that the body cannot produce on its own and must be obtained through the diet. They are crucial for health and are mentioned in the script as important for hormone production, with a specific note on the potential negative impact of low-fat diets on testosterone levels.

💡Saturated Fats

Saturated fats are a type of fat found in some foods, like butter and red meat, that have been a subject of debate regarding health effects. The speaker argues that some amount of saturated fat is necessary for maintaining healthy testosterone levels and criticizes the low-fat diet trend of the 90s.

💡Dihydrotestosterone (DHT)

Dihydrotestosterone, or DHT, is a hormone similar to testosterone and is considered the most dominant androgen in humans. It is mentioned in the script as being very important for testosterone function, with the speaker noting its significance in the context of hormone balance.

💡Sex Hormone Binding Globulin (SHBG)

Sex Hormone Binding Globulin is a protein that binds to sex hormones like testosterone and transports them throughout the body. The script discusses SHBG in the context of Tongkat Ali's ability to reduce SHBG levels, thereby potentially increasing free testosterone.

💡Tongkat Ali

Tongkat Ali is an Indonesian jinsang, a type of plant, that is mentioned in the script as a supplement that can reduce SHBG and increase free testosterone levels. The speaker discusses its potential benefits and personal experiences with it.

💡FODIA

FODIA, also known as Fodiya grus, is a supplement mentioned in the script as potentially increasing luteinizing hormone, which signals the testes to produce more testosterone. The speaker talks about its effects and the importance of proper dosing.

💡Luteinizing Hormone

Luteinizing hormone is a hormone produced by the pituitary gland that triggers ovulation in women and stimulates testosterone production in men. In the script, it is discussed in relation to FODIA's effects on testosterone levels.

💡Blood Lipid Profiles

Blood lipid profiles are tests that measure the levels of fats, like cholesterol, in the blood. The speaker mentions sharing his blood lipid profiles to demonstrate the health effects of his dietary and supplementation practices, particularly regarding butter and red meat consumption.

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