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I just took some blood test since I haven't checked for a few years.
Besides the usual stuff, I also asked for Test and estradiol.
My total test level is 346
Estradiol 60 (and max normal range for men is 57).
I suspected this. I had a sedentary lifestyle, poor diet, got skinny fat...and this also can be the cause of my ED. I read here on GLL that at 25 you should have close to 700 test estradiol in 20-30 range. I also wanted to take Finasteride but with so low test and high estradiol, I'll postpone it.
What do you guys do to increase your testosteron level? Gym and better diet is enough? I also get drunk about 2x a week when going out, my only social life, especially since i don't have a gf anymore. I also can't sleep enough, i sleep 3 hours and i wake up. I sleep again only 3-5 hours later, but i don't wake up rested
Doing exercise and diet will get my test and estradiol to normal? Do you have any tips? Should I take some suplements like Zinc?
Eat a few brazil nuts each day (look it up , Proven to increase test)
I think you can supplement a few vitamins (Zinc and Vit D?) but i would wait for confirmation on this (This is just from my head)
Brandon carter has a 1500 calorie shake which increases test + helps gain weight if you look it up ,However it does include raw eggs so depends on if you would do that (Though he does say as long as you get the right eggs the risk of salmona is very low , 1 in 30k eggs i think)
You've got some great responses in here already. I think you should supplement Zinc and Cold Showers without even questioning them. These are two staple things that are always mentioned when it comes to naturally raising your Testosterone.
Another thing that you should throw into your lifestyle, that will require discipline just as cold showers will, is body language "stuff". You'll want to go on DnP (dangerandplay) and seek out Mike's articles that touch on ways to naturally boost your testosterone. He has proof (blood results) that show he naturally raised his T through his body language exercises/postures/routines. He also has some stuff about supplements/diet that should help you out.
Here's some food for thought.
I have no idea whether or not you have a doctor that you can see about this. But before you go ahead and do all things natural things to raise your T and put yourself into the range that is acceptable by a doctor (a range, that still can be far too low) --- go ahead and see a doctor while your levels are lower than the allotted ranges. That way you don't run into the problem of them saying "Oh no, you're perfectly fine. You're within the allotted ranges right here, you see?"
If you need help finding the articles on DnP, let me know. Otherwise I'm going to let you find your way.
i would try to optimize your testosterone first. through fasting, lifestyle change , supplements ect. or u could use steriods and be on it for the rest of ur life. trust me my testosterone is all the way up to 989 ng/l. and i did so naturally.
good supplements that should give u 200 point or more increase would be
2) vitamin d3
3) b complex
5) l carnitine
7) fish oil
12) an algae like chlorella or spriliuna
and a good lifestyle change like getting 8 or more hours of sleep. sleep has a huge effect on T. A good workout program focus mostly on compounds and dont do those stupid bro splits. and cold shower also helps a lot. eat food high in healthy fats. Forget eating high calories crap with little or no nutrition value to it like soda or cinnamon rolls. short term fasting is shown to have beneficial effect on testosterone, couple study show to increase testosterone as much to 180 percent. Dont
I'm no expert, but i'm pretty sure your T is VERY LOW. The average is a around 600 but ideally you'd probably want to get it up to around 700 - 800 (regardless of your age).
Testosterone Replacement Therapy is what you need. It's a life long commitment, but a worthwhile one. In the meantime focus on cleaning up your diet, working out more, and taking the supplements recommended by others. However, I don't think this alone will bring your T back to normal.
The problem with suggestions on supplements is that, without testing, nobody knows what you are deficient in. Will brazil nuts raise your T like it did with Tim Ferriss? Maybe, if you're deficient in selenium. ZMA? Well, are you getting a good amount of magnesium and zinc in your diet? If you eat sea vegetables and drink fish broth, you don't need extra iodine. Are you eating enough saturated fat and cholesterol? Are you willing to count your macro and micronutrients for a month?
If you have a good amount of cash to spend, I think all the supplements mentioned are solid and could help, but you may want to think more BIG picture. There's no point in worrying about little things when you are admitting you have an unhealthy lifestyle.
1. Start lifting weights as soon as possible.
2. Track your macro and micro nutrients for a month and see where you're at. Eat as healthy as you can. In the meantime, just about everyone is deficient in magnesium and vitamin d, so get on that. If you have the money, all the supplements mentioned by the above posters may help.
3. The Danger and Play posture exercises are TIGHT. I feel amazing everytime I do them. Everyday, I focus on opening up my chest. I focus on keeping my shoulders out of internal rotation. I end every gym session with rear delt facepulls / flyes and the DnP shrugs.
4. Short term- buy some D-aspartic acid and Erase. Natural T boosters get shit on by most, and for good reason, but it is clinically proven to bring guys out of hypo-gonadism. I use it towards the end of cuts to keep my sex drive up.
Thanks guys for suggestions. I think I'll try the natural root first. I'll take some supplements, get more sleep and change my diet. I'm pretty sure my ED problem, like not keeping it up on certain positions, is caused by that....because there are periods, like when I'm hangover sometimes I'm rock hard
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