Hormone Optimization for Anti-Aging (Natural Alternatives to TRT)

The Testosterone Crisis

Average testosterone levels in men have dropped by 1% per year since the 1980s. A 30-year-old man today has the testosterone levels of a 60-year-old from 1990.

This isn’t just about libido or muscle mass. Low testosterone is linked to:

Increased cardiovascular risk (30% higher)
Cognitive decline and dementia
Depression and anxiety
Metabolic syndrome and diabetes
All-cause mortality

Before jumping on TRT (Testosterone Replacement Therapy), which is a lifelong commitment with significant downsides (infertility, testicular atrophy, cardiovascular risk), you should exhaust natural optimization strategies.

This guide outlines a evidence-based protocol to naturally boost and maintain optimal testosterone levels—no needles required.

Understanding Testosterone

Types of Testosterone

Total Testosterone

Includes bound and free T
Reference range (men 20-49): 300-900 ng/dL
Problem: “Normal range” is misleading.700 today was average in 1980. Aim for top 25%

Free Testosterone

Only 2-3% of total T
The biologically active form
Optimal (age 40): > 10 pg/mL
This is what actually matters

SHBG (Sex Hormone Binding Globulin)

Binds to testosterone, making it unavailable
High SHBG = Low free T (even if total T is “normal”)
Reduce with: Boron, resistance training, lower carbs

The Testosterone Decline Causes

Biological (Natural):

1% decline per year after age 30

Environmental (Preventable):

Endocrine disruptors (plastics, pesticides)
Chronic stress (elevated cortisol)
Poor sleep (< 6 hours)
Sedentary lifestyle
Low-fat diets
Obesity (aromatization of T to estrogen)
Excessive alcohol and drugs

The good news: Most modern causes are reversible.

Part 1: The Foundation (Non-Negotiables)

1. Sleep: The Hormonal Reset Button

Sleeping 5 hours a night decreases testosterone by 10-15% compared to sleeping 8 hours. Sleep deprivation also increases cortisol, which directly antagonizes testosterone production.

The Leydig Cell Connection

Testosterone is produced in the Ley dig cells of your testes during REM and deep sleep cycles. Shortchange sleep = shortchange T production.

Optimization Protocol

Target: 7-9 hours per night
Consistency: Same bedtime/wake time (+/- 30 min)
Quality markers (track with Oura/Whoop):
- REM Sleep: > 90 min
- Deep Sleep: > 90 min
- Sleep efficiency: > 85%

Sleep Stack

Magnesium Glycinate: 400mg
Glycine: 3g
Apigenin: 50mg
Dark room (blackout curtains)
Cool temperature (65-68°F)

Fix this FIRST before worrying about supplements.

2. Diet: Cholesterol is Your Friend

Low-fat diets KILL testosterone. Why? Because all steroid hormones (testosterone, estrogen, cortisol) are made from cholesterol.

Studies show that men on low-fat diets (<20% calories from fat) have significantly lower T than those eating 40% fat.

Macronutrient Targets

Fat: 30-40% of calories

Prioritize saturated and monounsaturated fats
Sources:
- Whole eggs (6-8 per day)
- Red meat (grass-fed beef, lamb)
- Fatty fish (salmon, sardines)
- Avocados
- Olive oil
- Coconut oil
- Full-fat dairy (if tolerated)

Protein: 1g per lb body weight

Supports muscle mass (which produces T)
Avoid soy protein isolate (phytoestrogens)

Carbs: Moderate (not keto long-term)

Very low-carb (<50g) long-term can suppress T
Target: 150-250g carbs/day from:
- White rice
- Potatoes
- Fruit
Timing: Carbs post-workout for insulin spike (aids recovery)

Micronutrients for T Production

Essential Minerals:

Zinc: 30mg daily (oysters, red meat, pumpkin seeds)
Magnesium: 400-600mg
Selenium: 200mcg (Brazil nuts)
Boron: 6-12mg (critical for lowering SHBG)

Foods to avoid

Soy products (phytoestrogens mimic estrogen)
Excessive alcohol (>2 drinks/day kills Leydig cells)
Processed foods (industrial seed oils cause inflammation)
Licorice root (lowers T significantly)

3. Heavy Compound Lifting: The Testosterone Trigger

Resistance training, particularly heavy compound movements, is one of the most potent natural testosterone boosters.

The Science

Squats and deadlifts create a massive neuromuscular demand
This signals your endocrine system: “We need to build muscle. Produce more testosterone.”
Post-workout T spike can be 15-40% (transient but signals long-term adaptation)

The Protocol

Frequency: 3-4x per week

Focus on Big 5:

Squats (Barbell Back or Front Squat)
Deadlifts (Conventional or Sumo)
Bench Press
Overhead Press
Rows (Barbell or Weighted Pull-ups)

Rep Scheme:

Heavy sets: 4-6 reps (80-85% 1RM)
Moderate: 8-12 reps (70% 1RM)
Progressive overload (add weight weekly)

Rest:

2-3 min between sets (full ATP recovery)

Duration:

45-60 min max (longer sessions increase cortisol)

Avoid: Chronic overtraining (elevates cortisol, crashes T)

Part 2: Supplements That Actually Work

Not all “testosterone boosters” work. Most are garbage. Here are the evidence-based options:

1. Tongkat Ali (Eurycoma Longifolia)

The Free Testosterone Liberator

Tongkat Ali reduces SHBG, which frees up bound testosterone.

The Research

200mg daily for 12 weeks → 37% increase in free T (2012 study, University of Malaysia)
Reduces cortisol by up to 16%
Improves sperm count and motility

Implementation

Dosage: 200-400mg of LJ100® or Phytod riven® extract (standardized)
Timing: Morning with breakfast
Cycling: 3 weeks on, 1 week off (some users report tolerance)
Quality check: Look for 100:1 or 200:1 extract ratio

Top Brand: Double Wood Supplements Tongkat Ali (LJ100)

Side Effects: Generally well tolerated. Some report increased aggression/irritability at high doses.

2. Fadogia Agrestis

The LH Stimulator

Fadogia Agrestis mimics Luteinizing Hormone (LH), which signals the testes to produce testosterone.

The Research

Animal studies show 2-3x increase in T with chronic use
Human data is limited but anecdotal reports are strong
Appears to work through increasing testicular LH receptors

Implementation

Dosage: 400-600mg daily
Cycling: Mandatory. 8 weeks on, 4 weeks off
Timing: Morning on empty stomach

Caution: Long-term safety data is lacking. Monitor blood work (liver enzymes, T levels). Consider a more conservative approach: 4 weeks on, 2 weeks off.

Top Brand: Nootropics Depot Fadogia Agrestis

Do NOT combine with: Prescription SERMs or HCG (risk of over-stimulation)

3. Boron

The SHBG Destroyer

This trace mineral significantly reduces SHBG, increasing free testosterone.

The Research

10mg daily for 7 days → 28% increase in free T, 39% decrease in SHBG (2011 study)
Also increases vitamin D levels
Reduces inflammatory markers

Implementation

Dosage: 6-12mg daily
Timing: With breakfast
Cost: Extremely cheap ($10/year)

Top Brand: Pure Encapsulations Boron

Safety: Do not exceed 20mg/day long-term.

4. Ashwagandha (KSM-66)

The Cortisol Killer

Ashwagandha reduces cortisol, which indirectly raises testosterone (cortisol and T are inversely related).

The Research

600mg daily for 8 weeks → 15% increase in T, 27% reduction in cortisol (2019 study)
Improves stress resilience, sleep quality
Enhances muscle strength and recovery

Implementation

Dosage: 300-600mg KSM-66 extract (standardized to 5% withanolides)
Timing: Evening (promotes relaxation)

Top Brand: Jarrow Formulas KSM-66

Note: Can cause mild sedation in some users. Adjust timing accordingly.

5. Vitamin D3 + K2

The ProHormone

Vitamin D is a steroid prohormone. Deficiency (<30 ng/mL) is directly linked to low T.

The Research

Supplementation to optimal levels (50-80 ng/mL) increases T by 20-30%
Receptor sites for Vitamin D found in Leydig cells

Implementation

** Dosage:** 5000-10,000 IU daily (depending on baseline levels)
Must combine with: K2 (200mcg MK-7) to prevent arterial calcification
Test levels: Aim for 50-80 ng/mL

Top Brand: Thorne Vitamin D/K2

##Part 3: Environmental Toxins (The Hidden Killers)

You can do everything right with diet and exercise, but if you’re swimming in estrogens, you’ll never optimize T.

1. Plastics (BPA/Phthalates)

Xenoestrogens

These chemicals mimic estrogen in the body, binding to estrogen receptors and disrupting hormonal balance.

Sources

Plastic water bottles (especially when heated)
Food storage containers
Receipts (thermal paper)
Canned foods (BPA lining)

Action Plan

Eliminate:
- Plastic water bottles → Glass or stainless steel
- Plastic food containers → Glass (Pyrex) or stainless steel
- Never microwave food in plastic
Minimize:
- Handle receipts minimally (opt for email receipts)
- Choose BPA-free canned goods or fresh/frozen alternatives

2. Personal Care Products

Endocrine Disruptors

Most generic shampoos, body washes, and deodorants contain parabens, phthalates, and artificial fragrances—all of which disrupt hormone production.

Common Culprits

Parabens (methylparaben, propylparaben)
Phthalates (hidden as “fragrance”)
Triclosan (antibacterial agent)
Sodium lauryl sulfate (SLS)

Action Plan

Switch to:
- Natural, organic grooming products
- Brands: Dr. Bronner’s, Native, Primal Life Organics
Read labels: If you can’t pronounce it, don’t put it on your skin

3. Pesticides and Herbicides

Testicular Toxins

Glyphosate (Roundup) and atrazine have been shown to decrease testosterone and harm sperm quality.

Action Plan

Buy organic for the “Dirty Dozen” (berries, leafy greens, apples)
Wash produce thoroughly
Filter water (reverse osmosis or activated carbon to remove pesticide runoff)

4. Alcohol

The T Killer

Excessive alcohol consumption directly damages Leydig cells and increases aromatase activity (converting T to estrogen).

The Data

2+ drinks/day significantly lowers T
Binge drinking (4+ drinks) → 20% temporary T decrease

Action Plan

Limit: 2-3 drinks per week maximum
Quality: Red wine (resveratrol benefits) > beer (hops contain phytoestrogens)
Timing: Never before bed (ruins sleep quality)

Part 4: Advanced Optimization Tactics

1. Cold Exposure (Testicular Cooling)

The Counter-Intuitive Hack

Testicles hang outside the body for a reason: optimal testosterone production occurs at 94-96°F, slightly cooler than core body temp.

The Protocol

Ice pack on testicles: 15-20 minutes post-workout
Or: Cold shower with focused spray (2-3 min)
Avoid: Tight underwear, laptop on lap, heated car seats

Anecdotal reports: 10-15% T increase

2. UV Exposure (Testes)

Controversial but Interesting

Brief UV exposure to the testes may increase T production (Vitamin D synthesis locally?)

Protocol (Experimental)

15 minutes of direct sunlight to testes
2-3x per week
Use sun lamp (red light) if direct sun isn’t practical

Caution: No long-term studies. Proceed at your own risk.

3. Intermittent Fasting

The Hormonal Reset

Short-term fasting (16-24 hours) can increase LH and GH, both of which support T production.

Protocol

16:8 time-restricted feeding daily
Or: 24-hour fast 1x per week

Caution: Chronic severe calorie restriction LOWERS T. Fast strategically, not constantly.

The Complete Natural TRT Alternative Protocol

Daily Routine

Morning:

Tongkat Ali: 200mg
Fadogia Agrestis: 600mg (if cycling on)
Boron: 10mg
Vitamin D3: 5000 IU + K2: 200mcg
Fasted training (if appropriate)

Afternoon:

Heavy compound lifts (3-4x/week)
Post workout: High-protein meal with carbs

Evening:

Ashwagandha KSM-66: 300mg
Magnesium Glycinate: 400mg
Dim lights, prepare for sleep

Lifestyle:

Sleep: 8 hours (non-negotiable)
Stress management: 10 min meditation/NSDR
Eliminate plastics, toxins
Limit alcohol to 2-3 drinks/week

When to Consider TRT

Natural optimization should be your first line of defense. But sometimes, TRT is medically necessary.

Consider TRT if:

Total T < 300 ng/dL despite 6 months of natural optimization
Severe symptoms (crushing fatigue, complete loss of libido, depression)
Secondary hypogonadism (pituitary issue)
Age > 60 with quality of life significantly impacted

Work with:

An experienced hormone specialist (not a “low T clinic” trying to sell you a prescription)
Monitor: Hematocrit, estradiol, PSA, liver enzymes

Understand Trade-Offs:

Testicular atrophy
Infertility (can be mitigated with HCG)
Lifelong commitment
Cardiovascular risk (dose dependent)

Conclusion: Reclaim Your Hormonal Health

Your body WANTS to produce testosterone. You just need to remove the roadblocks (toxins, stress, poor sleep) and provide the raw materials (fat, cholesterol, minerals, sunlight).

The 80/20:

Sleep 8 hours
Lift heavy 3x/week
Eat 40% calories from fat (real food)
Eliminate plastics and endocrine disruptors
Supplement strategically (Tongkat, Boron, Vitamin D)

Do this consistently for 90 days and retest your levels. Most men see a 20-40% increase in total T and an even greater increase in free T.

You’re not deficient in injections. You’re deficient in the fundamentals.

Fix the foundation first.