#106 How To Increase Your Testosterone Levels Naturally | Derek from MPMD

September 4, 2025

AI Summary

5 min read

Derek from More Plates More Dates joins Rhonda Patrick to explain testosterone's roles, measurement, optimization strategies, and therapy options, drawing from his expertise and Merak Health's work with clients.

Core Functions and Accurate Measurement

Testosterone drives muscle growth, bone density, mood, libido, cognition, red blood cell production, and fertility in men, primarily via anabolic effects and metabolites like DHT (for maturation) and estrogen (via aromatization). Women produce about 10% as much, supporting similar processes at lower levels, plus serving as a substrate for estrogen in fertility. Levels decline ~1% yearly after age 30 for total testosterone, faster for free testosterone due to rising SHBG.

Measure total testosterone (total production, including bound) and free testosterone (2-3% unbound, biologically active) via blood tests using LC-MS/MS for accuracy, ideally fasted in the morning when levels peak pulsatile. Repeat tests confirm results, as single readings vary. Assess SHBG (regulates availability; high from age, keto diets, oral contraceptives), LH/FSH (pituitary signal), and rule out issues like varicocele (15% prevalence). Symptoms matter more than numbers alone—receptor sensitivity and genetics vary, so low-normal levels with symptoms warrant action, while high levels without may signal compensation for poor response.

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What you'll learn

1 (00:00) **Intro to Testosterone Roles** - Derek outlines T's primary functions in men: muscle/bone growth, insulin sensitivity, neuroprotection via aromatization/estrogen, DHT for maturation
2 (05:25) **Testosterone in Women** - T supports similar functions at lower doses; key for estrogen substrate, libido, muscle, cognition
3 (07:21) **T Trade-offs and Longevity** - Speculates higher T demands more metabolic resources, explaining male shorter lifespan; supra levels neuro/cardiotoxic
4 (15:20) **Best Practices for Measuring T** - Morning fasted bloodwork, avoid biotin; measure total/free T, repeat for confirmation; diurnal pulses peak AM
5 (21:29) **Interpreting T Levels and Ranges** - Combine labs + symptoms; AR sensitivity/genetics matter; high T can signal poor response
6 (27:10) **Diagnosing Hypogonadism** - Check LH/FSH signaling, structural issues (varicocele ~15% men); primary (high LH, poor testes response) vs. secondary (low signaling)
7 (31:11) **SHBG Regulation and Impact** - High SHBG binds T/DHT (60%/higher affinity); rises with age (free T drops 2%/yr), keto, OCPs, liver/meds

+ Full timestamped outline available in the app

Show Notes

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When testosterone runs low, libido isn't the only casualty—muscle mass drops, fat accumulates, insulin resistance rises, and motivation declines. In this episode, Derek from More Plates More Dates highlights common pitfalls that suppress testosterone and evaluates popular testosterone-boosting supplements like Tongkat Ali, boron, and ashwagandha, clarifying what's evidence-based versus overhyped. He also details practical strategies for testosterone replacement therapy (TRT), covering optimal delivery methods, benefits, risks, fertility implications, and key biomarkers to monitor.

Timestamps:

(00:00) Introduction
(04:50) Why is testosterone essential for men?
(07:11) The role of testosterone in women's health
(08:53) Does higher testosterone shorten lifespan?
(12:12) What the castrati reveal about testosterone and longevity
(15:07) Free vs. total testosterone—what's the difference?
(18:42) Best practices for measuring and interpreting testosterone levels
(21:29) Reference ranges or symptoms—which matters more?
(24:50) When is high testosterone a red flag?
(26:32) What LH and FSH reveal about testosterone production
(31:11) Could high SHBG levels be limiting your testosterone?
(35:02) Why SHBG increases with age—and how diet and lifestyle accelerate it
(39:45) Key symptoms of low testosterone in men
(42:46) Is alcohol sabotaging your testosterone levels?
(45:39) Why low-fat and low-carb diets might lower testosterone
(46:18) Common micronutrient mistakes hurting hormone levels
(48:12) How excess body fat impacts testosterone
(51:39) When endurance training goes too far
(56:02) Are endocrine disruptors truly harming male hormones?
(58:42) Debunking myths about declining testosterone in men
(1:01:32) Why dietary fat is essential for hormone health
(1:03:55) Is a ketogenic diet bad for testosterone?
(1:05:10) Which type of exercise boosts testosterone most?
(1:07:16) Do vitamin D, zinc, and magnesium actually help?
(1:11:36) Does boron significantly raise free testosterone?
(1:12:45) Ashwagandha's true potential for testosterone enhancement
(1:17:00) Is Tongkat Ali the best herbal testosterone booster?
(1:20:51) Tongkat Ali or boron—which is superior?
(1:22:20) Shilajit, Tribulus, Fenugreek—do they actually work?
(1:23:33) The four best supplements to raise testosterone levels
(1:25:17) Dutch test vs. blood test—which is better for cortisol?
(1:26:32