How To Increase Your Testosterone Levels Naturally | Derek from MPMD | COFYT

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How To Increase Your Testosterone Levels Naturally | Derek from MPMD | COFYT

About this video

Video Title: How To Increase Your Testosterone Levels Naturally | Derek from MPMD
Channel: FoundMyFitness
Speakers: Dr. Paul Saladino, Derek (More Plates More Dates)
Duration: 03:12:34

Overview

This video is a comprehensive discussion about testosterone, its role in male and female physiology, factors influencing its levels, and strategies for optimization. Dr. Paul Saladino interviews Derek from More Plates More Dates, a content creator and entrepreneur focused on hormonal health. They cover topics ranging from testosterone's functions, its relationship with longevity, how to measure and interpret testosterone levels, lifestyle factors that affect it, the use of supplements, and the intricacies of testosterone replacement therapy (TRT). The conversation also touches upon related topics like hair loss and hormonal considerations for women.

Key takeaways

Testosterone's Multifaceted Role: Testosterone is crucial for men's health, supporting muscle mass, bone integrity, neurological function, and sexual differentiation. It also plays a significant role in women's health, albeit at lower concentrations.
Measuring Testosterone: Accurate measurement involves testing in the morning, ideally fasted, and considering both total and free testosterone levels. Repeat testing is advised to account for natural fluctuations.
Lifestyle Factors: Alcohol consumption, poor sleep, obesity, and certain dietary patterns can negatively impact testosterone levels. Conversely, a balanced diet rich in healthy fats, adequate protein, and micronutrients like Vitamin D, zinc, and magnesium can be supportive.
Supplements: While not a replacement for healthy lifestyle choices, supplements like Vitamin D, zinc, magnesium, and potentially Tongkat Ali and Ashwagandha may offer benefits for testosterone levels, with careful sourcing and appropriate dosages being key.
Testosterone Replacement Therapy (TRT): TRT can be beneficial for individuals with clinically low testosterone and symptoms, but requires careful consideration of administration methods, monitoring of biomarkers, and potential risks like impacts on fertility, cardiovascular health, and hair loss. The "androgen saturation model" suggests that the initial increase from hypogonadal to eugonadal levels may be more beneficial than further increases.
Hair Loss and DHT: Androgenic alopecia (hair loss) is primarily linked to DHT's effect on hair follicles, particularly in genetically susceptible individuals. While minoxidil can stimulate growth, inhibiting DHT production via finasteride or dutasteride is the most effective strategy for preventing loss, though this comes with its own risk-benefit considerations.
Women's Hormonal Health: Testosterone also plays a role in women's libido and overall well-being. While reference ranges are different and testing needs to be highly sensitive, addressing potential deficiencies through lifestyle or carefully considered TRT (often off-label in the US) can be beneficial, but requires extreme caution due to irreversible side effects like voice deepening.

The video discusses several strategies for naturally maximizing testosterone levels and discusses testosterone replacement therapy (TRT) for those who need it.

Natural Strategies:

Optimize Diet:
- Ensure adequate intake of healthy fats, as they are crucial for hormone production.
- Include sufficient protein for muscle building and recovery, which indirectly supports hormone health.
- While not explicitly stated as a direct testosterone booster, a balanced approach to carbohydrates is mentioned as important for insulin signaling, which can impact hormone balance.
- Avoid extremely low-fat or extremely low-carb diets if testosterone is a concern.
Micronutrient Intake:
- Ensure sufficient intake of Vitamin D, zinc, and magnesium. Deficiencies in these can negatively impact testosterone levels.
Lifestyle Adjustments:
- Minimize Alcohol: Excessive alcohol consumption can negatively affect testosterone production.
- Prioritize Sleep: Good sleep is crucial for hormonal regulation.
- Manage Body Fat: Excess body fat, particularly visceral fat, can increase estrogen conversion from testosterone, lowering effective testosterone levels. Losing excess body fat can help improve hormone profiles.
- Avoid Overtraining: Excessive endurance training, especially when combined with inadequate fueling, can lead to a state of hormonal deficiency.
- Reduce Endocrine Disruptors: Minimize exposure to environmental toxins found in plastics and other sources.
Exercise:
- Resistance training is highlighted as an effective exercise modality for boosting testosterone.

Testosterone Replacement Therapy (TRT):

When to Consider: TRT may be considered for men with clinically low testosterone levels and persistent symptoms after lifestyle and natural optimization attempts. It's crucial to have a proper diagnosis and medical supervision.
Administration Methods: Various methods exist, including injections (intramuscular or subcutaneous), creams, and oral options. Subcutaneous injections, especially when administered frequently (e.g., every other day), are suggested to provide more stable levels and potentially mitigate some risks associated with infrequent dosing. Creams applied scrotally can also offer good absorption and more physiological pharmacokinetic profiles.
Monitoring: Regular monitoring of testosterone levels, estradiol, LH, FSH, hematology (red blood cell count, hematocrit), lipids, and metabolic markers is essential for safe and effective TRT.

It's important to note that while these strategies are discussed, the video emphasizes consulting with a knowledgeable healthcare professional, especially when considering TRT.