How To Skyrocket Your Testosterone Without Supplements - Dr Peter Attia

let's say that we're going to go to the other side of the fence now there are guys listening who want to naturally improve testosterone production what are the big mov is what would you suggest I mean it's going to sound like a real um crap answer I don't think there is a bigger way to naturally increase testosterone than adequate sleep and reduction of cortisol I I I think hypercortisolemia stress probably has the greatest negative imp behaviorally on the endogenous production of testosterone probably through the pituitary uh gatal axis and um you know how much can

it move the needle you know probably to the tune of 3 or 400 nanograms per deciliter um so if you're not sleeping well um and you're under a lot of stress it's it's very easy to end up hypogonadal um and therefore fixing that I think is far more beneficial than sort of the the Litany of supplements out there that may or may not have marginal benefit so the for now for women there's a different answer but for men I would say that that's the answer the hard charging dude that's you know maybe mid 20s crushing

it in the office going to the gym maybe partying on a weekend once or twice bit of alcohol whatever whatever uh this becomes kind of vicious feedback loop which is precisely why men are looking to things like like trt because of how hard they're potentially pushing themselves during the week yeah and I think that you know so so to that guy what I would say is why do you want to replace your testosterone so let's say he goes and gets checked out and his testosterone is 300 nanograms per deciliter which you know probably puts him

at the 10th percentile uh for a man his age so undoubtedly that would qualify as hypogonadism so the question is do you want to fix that because you don't like the number and or or is there a symptom we're trying to fix and if the symptom is what we're trying to fix then I would say let's fix that symptom I.E poor energy poor mood poor libido let's fix that symptom by fixing these other things over here and by the way along the way we might also improve your testosterone but I um you know again like

I guess I don't treat that type of patient so maybe someone who does is listening to me and saying well you don't understand and you know that guy even though he's only 24 we're never going to get him out of that spiral if we don't normalize his testosterone and you you know again that that wouldn't be my Approach but I want to be mindful of talking about something I don't do for a living what about women yeah I think with with with women we have one more trick up Our Sleeve which is DHEA um so

again doing all of the normal behavioral stuff but it's it's it's a little harder to make the connection in women um but but and this is something I actually learned kind of recently because I used to be very dismissive of DHEA because in men it has no effect whatsoever um but DHE of course is what allows for adrenal production testosterone and the reason it has no impact on men is if you increase a guy's testosterone by 40 milligram per deciliter which is about what you're going to get from adrenal production if you maximize it you

don't move the needle at all so taking a guy from 300 to 340 is doing nothing but if you took a woman from 40 to 80 what's a typical woman's range well it depends by age and it also somewhat depends on where she is in her cycle but um I would say you know normal for a young woman might be 60 to 100 per deciliter yeah so if a woman is you know symptomatic and she's 30 and you take her from 30 up to 70 with just the addition of oral DHEA like that's a win

are the risks um I mean the biggest risks for women at that level are you know the side effects I would say right so you're looking at increase acne maybe body hair at that devil at that level you're not going to get any of the other real risks that we see with te BL yeah cliteral enlargement voice deepening and all that stuff you're not going to get that at those doses have you got an opinion on the noap movement that's something that's put forward as a potential solution for guys with low tea I'm sorry I

don't even know what it is let me teach you about noof fap this is my speciality it's uh men purposefully abstaining from orgasm either from themselves or with other people why because it's an internet subculture and the internet likes Trends and this has been a what does it have to do with the te situation that there are guys out there who have created a link between the frequency of ejaculation and their masculinity both inverse relationship or direct relationship the more that you the more that you do it the more your energy is sapped I see

got it have you ever SE has this ever been clinically observed in any form I can't say it I if it has I'm not aware of it what a shame geroscience researchers report an astounding case study of a 93-year-old with the physical fitness of a 40-year-old this is the rower that I wrote about a few weeks ago tell me the story of this yeah it's an interesting fellow he um was not a lifelong athlete at all right so that's the beautiful part of the story in my book if you're if you're listening to this and

you're a normal person so was he and he just kind of took up rowing like like classes rowing classes you know you go you get on a rowing machine and you just sort of do it and he just took such a love to this thing and got so good that at the rip old age of '93 I mean I honestly I think his V2 Max um I don't remember if it was reported in the article or if we tried to back calculate it based on his times but I mean he at least from that perspective

from a rowing perspective would have the fitness of a of a great 40-year-old now I don't want to misrepresent and say that he's a 40-year-old cuz he's not right he doesn't have the muscle mass of a 40-year-old although he does have very low body fat right so if if I if I recall his body fat was probably 16% which is outstanding is his muscle quality the same as yours no um you know would his coordination uh or fall risk aversion be the same as yours no but but look the point is when you compare him

to another 93-year-old he's clearly functioning at a level that's you know in totality I would say at someone in their 70s and to me that's that's the game like I'm way more impressed by and interested in that guy than I am in any influencer I see doing any feet of strength running any like I don't care like I don't care what you can do when you're 40 I really don't I really care what you can do when you're 90 how long was he training for decades I mean this was not so he'd fall in love

with running with rowing at in his 60s or something yes exactly okay and he'd accumulated this Capac over time yeah so think of him like a guy who you know didn't really accumulate much wealth until he was 60 and then started investing but was an amazing investor and a consistent investor and compounded and compounded and compounded and in his 90s he's a billionaire and it's sort of like w wow how did this guy just become a billionaire in his 90s well I mean he did all this incredible stuff for the past 30 years now the

good news is you can start that at 30 and be a ridiculously fit 60y old and by the way you'll be a ridiculously fit 90y old as well yeah it's it's cool to hear stories like that because I think we've turned such a corner with our understanding of health and fitness within the last even just communication about anything it's emotions meditation history philosophy whatever but there must be a number of people especially like my parents generation who feel a bit mythed about the fact that God if I'd known this when I'd been able to hold

on to my health as opposed to doing it now when I'm in my 60s that sucks but you have this example of a guy who did do that in you know what would be considered serious later life especially for an athletic career to begin or a health and fitness regime and has shown just how powerful that is like that's I think that's very it's a very cool story yeah so he's he's kind of like the poster child for this centenarian decathlon I that I love to talk about right it's the it's the it's the mental

model for what what I train for what our patients train for and what we really kind of care about in other news this episode is brought to you by element stop having coffee first thing in the morning your adenosine system that caffeine acts on isn't even active for the first 90 minutes of the day but your adrenal system is and salt acts on your adrenal system element contains a science-backed electrolyte ratio of sodium potassium and magnesium that helps to regulate appetite curb cravings and improve your brain function you've probably heard me talk about it a

million times and that's because I love it it tastes fantastic it's got zero sugar no junk no colors no artificial ingredients or any other BS and it's how I start every single morning best of all there's a no BS no questions asked refund policy with an unlimited duration so you can buy it 100% risk-free if you don't like it for any reason they will give you your money back and you don't even need to return the box that's how confident they are that you love it right now you can get a free sample pack of

all eight flavors with your first box by going to the link in the show notes below or heading to drink lmnt /od wisdom that's drink LM nt.com slod wisdom