Recent research has provided increasingly clear evidence about natural methods to optimize testosterone levels in men. As Derek from More Plates More Dates explains in his discussion with FoundMyFitness, there are scientifically-backed approaches that can make a meaningful difference in hormone health.
“I often hear from many people about testosterone levels being lower now in men than they have ever been. Is there a trend downwards? I would say yes,” Derek confirms. This decline isn’t just numbers on paper, it affects everything from muscle building and fat loss to bone integrity and overall vitality.
The primary culprits behind this trend are largely lifestyle-related factors that we have control over. “I think it is mostly dictated by the obesity, the diet, the lifestyle stuff,” Derek explains.
While environmental factors like pollution play a role in creating “a toxic environment [that] will inhibit broad systems,” the most impactful changes come from addressing foundational health practices.
When it comes to natural testosterone optimization, certain micronutrients stand out as game-changers. “Your top four supplements for testosterone would be zinc, magnesium, vitamin D. Not in order, just the top three, I would say,” Derek recommends.
These aren’t arbitrary choices—they’re backed by solid research. Vitamin D functions as a hormone itself and affects androgen receptor activity, influencing not just testosterone production but how effectively your body can use the testosterone it makes. Magnesium and zinc serve as critical cofactors in the enzymatic processes that create testosterone from cholesterol.
The impact can be substantial. “If you were on the low end of the reference range or literally hypogonadal and you were clinically low or deficient for those… you’re looking at probably a potential incremental difference of 100 to 150 total T,” Derek notes. This represents a clinically meaningful improvement that many men would notice in terms of energy, mood, and physical performance.
The macronutrient composition of your diet plays a crucial role in testosterone production. “Having a sufficient amount of fat is worthwhile and does seem to impact how much hormones you can actually produce,” Derek explains, since testosterone and other sex hormones are derived from cholesterol.
Surprisingly, carbohydrates also play an essential role. “The insulinogenic signaling is somewhat necessary to facilitate a balance of free androgens,” Derek reveals. This is why extremely low-carb diets like ketogenic approaches can sometimes backfire for testosterone optimization, despite their other health benefits.
The key is balance across all macronutrients, ensuring your body has the building blocks it needs for optimal hormone production.
Several lifestyle factors can dramatically suppress natural testosterone production. Obesity stands out as perhaps the most impactful: “Men who are obese… could be like significant like half of a reference range maybe… the differential between you being, you know, the quality of life of you’re fine versus you’re blatantly in, you know, severe deficiency.”
The mechanism involves increased aromatization of testosterone to estrogen in fat tissue, creating a vicious cycle where excess body fat leads to lower testosterone and higher estrogen, making it even harder to lose weight and build muscle.
Alcohol consumption also poses significant risks through direct toxicity to the testicles and indirect effects on sleep quality. “The direct toxicity effects of that does inhibit actual steroidogenesis in the testicles themselves. It will also impact sleep dramatically,” Derek explains.
Excessive endurance training without proper nutrition can push men into a hypogonadal state, similar to how female athletes can become amenorrheic. The key is ensuring adequate caloric intake to support the demands of training.
Quality sleep emerges as perhaps the most critical factor for natural testosterone optimization. Poor sleep directly impacts the hypothalamic-pituitary-gonadal axis, reducing the brain’s signals to produce testosterone.
The relationship is bidirectional—low testosterone can worsen sleep quality, creating another vicious cycle that requires breaking through consistent sleep hygiene practices.
For those who have optimized the basics, certain herbal supplements show promise. Ashwagandha, particularly standardized extracts like KSM-66 or Sensoril, can provide meaningful benefits by reducing cortisol levels.
“It seems to work to the tune of upwards of another 100 points seemingly,” Derek notes, referring to nanograms per deciliter of total testosterone.
Who should consider hormone replacement therapy? The answer depends on symptoms combined with blood work, not just numbers alone. “It should be a combination of symptoms as well as blood values. But often times too, the blood values should be superseded by symptoms in some cases.”
The most important step is getting comprehensive baseline testing through proper methodology—early morning draws, fasted state, and using accurate assays rather than cheaper immunoassay tests.
