For so long as I can keep in mind, I’ve been fascinated by optimizing the human physique. That’s why I began this weblog. Once I felt torpid, wasn’t recovering as I used to, and was feeling crappy general, I made a decision to get my check ranges checked. I examined with an abysmal 278 ng/dL. Not eager to take TRT, I attempted every part I might to optimize my testosterone ranges, together with Andrew Huberman’s testosterone complement stack. Three months later, my ranges greater than doubled to 643 ng/dL!
Every part else appears to fall into place when our our bodies and minds carry out optimally. We start performing higher at our jobs, being higher companions and fogeys, and turning into extra passionately engaged with our hobbies.
Let’s face it, none of us need to depend on 10 cups of espresso to make it via the day, leading to us not having sufficient power within the health club and the bed room.
The fashionable man has every part possible being thrown his strategy to decrease his testosterone. In accordance with research, Males have been dropping a mean of 1% of testosterone yearly.
Fortunately, we have now Dr. Andrew Huberman. Whereas the market floods us with bogus testosterone boosters, Huberman sticks to what really works. His method isn’t primarily based on bro-science – it’s grounded in peer-reviewed analysis and verified by his personal bloodwork. Let me stroll you thru the precise protocol that reworked my hormone ranges.
Fast Abstract
- Core Stack: Tongkat Ali, Fadogia Agrestis, Zinc, Boron
- Huberman’s Outcomes: 600s to 800s ng/dL (200+ level improve)
- My Outcomes: 278 to 643 ng/dL in 3 months
- Price: $50-120/month relying on manufacturers
- Time to Impact: 2-8 weeks for noticeable modifications
What Is Andrew Huberman’s Testosterone Protocol?
Dr. Andrew Huberman, Stanford neuroscientist and host of the Huberman Lab podcast, has developed one thing refreshing within the testosterone area – a protocol that truly works with out artificial hormones. Not like the numerous “check boosters” promising in a single day miracles, Huberman’s method depends on compounds with actual analysis behind them.
Throughout Episode #67 of the Huberman Lab Podcast with Dr. Kyle Gillett on “Instruments for Hormone Optimization”, Huberman dropped a bombshell. His testosterone had jumped from round 600 ng/dL to over 800 ng/dL. No TRT. No sketchy compounds. Simply focused supplementation backed by blood work.
By way of his partnership with Momentous, which he introduced in his AMA episode, Huberman created the Hormone Assist Bundle. These aren’t random dietary supplements thrown collectively – they’re third-party examined and dosed precisely as Huberman takes them. Use code BRAINFLOW for 15% off at Momentous.
The Full Testosterone Complement Stack
| Complement | Dosage | Timing | Biking |
|---|---|---|---|
| Tongkat Ali | 400mg | Morning | No biking wanted |
| Fadogia Agrestis | 600mg | Morning | 8-12 weeks on, 2-4 weeks off |
| Zinc Picolinate | 15mg | With meals | Every day |
| Boron | 2-4mg | Morning | Every day |
Tongkat Ali: The Basis
Tongkat ali (Eurycoma longifolia) comes from the roots of a Southeast Asian shrub tree. For hundreds of years, locals have used it to spice up male fertility and libido. However right here’s what issues – trendy science backs up the standard use.
In his dialog with Dr. Kyle Gillett, Huberman laid out his precise Tongkat Ali method. He doesn’t fiddle with biking or sophisticated timing. Each morning, 400mg. That’s it. He talked about the gentle stimulant impact, which is why morning dosing works greatest. After years of each day use, his bloodwork persistently exhibits elevated free testosterone. Tongkat has been a important piece in his full each day complement stack.
The actually fascinating half? Huberman famous that month two and three introduced higher outcomes than month one. Most guys surrender on dietary supplements after just a few weeks. Don’t make that mistake.
The Science Behind Tongkat Ali
A 2022 meta-analysis inspecting 5 medical trials didn’t simply present testosterone will increase – it revealed the mechanisms. Right here’s what’s really taking place in your physique:
- Luteinizing Hormone increase: Your pituitary gland releases extra LH, signaling your testes to crank out testosterone
- SHBG discount: Much less of your testosterone will get certain up and inactive
- Cortisol suppression: Decrease stress hormones imply greater testosterone (they’re inversely associated)
- Delicate anti-estrogen impact: Reduces conversion of testosterone to estrogen
Huberman’s model: Momentous Tongkat Ali – 400mg per capsule (use code BRAINFLOW for 15% off)
Finances various: Double Wooden Tongkat Ali – Strong high quality, half the worth
Fadogia Agrestis: The LH Booster
Fadogia agrestis may sound unique, but it surely’s merely a Nigerian shrub. What makes it particular? As Huberman defined in his deep-dive episode on optimizing testosterone and estrogen, Fadogia acts like a luteinizing hormone mimetic. In plain English – it tips your physique into producing extra testosterone from the supply.
How Fadogia Works
Your pituitary releases LH. LH tells your testes to make testosterone. Fadogia amplifies this sign. A 2005 research demonstrated vital testosterone will increase in animal fashions. Human research are restricted, however the mechanism is evident and consumer experiences (together with Huberman’s) are persistently optimistic.
Crucial Biking Info: Fadogia requires biking. Interval. Huberman runs it for 8-12 weeks, then takes 2-4 weeks off. This isn’t non-obligatory – rodent research confirmed potential toxicity at very excessive doses with steady use. Be good about this.
When discussing his outcomes on numerous podcast episodes, Huberman credit the Tongkat-Fadogia mixture for pushing his testosterone from the 600s into the 800s. That’s elite territory for pure ranges.
Beneficial model: Double Wooden Fadogia Agrestis – 600mg serving (Momentous doesn’t carry it but)
Zinc Picolinate: The Important Mineral
Zinc may appear primary in comparison with unique herbs, however don’t underestimate it. Your physique actually can’t produce testosterone with out sufficient zinc. It’s required for the enzymatic reactions that create testosterone. No zinc, no testosterone. It’s that straightforward.
Right here’s what most guys don’t notice – you lose zinc each time you sweat. Hit the health club frequently? You’re most likely poor. Having a number of intercourse? You’re dropping zinc there too (it’s concentrated in semen). The physique doesn’t retailer zinc, so each day consumption is essential.
Why Zinc Issues for Testosterone
Analysis reveals simply how important zinc is. In a single research, limiting zinc in younger males tanked their testosterone by 75% in simply 20 weeks. On the flip aspect, giving zinc to poor older males practically doubled their testosterone. The lesson is evident – nail your zinc consumption or watch your testosterone plummet.
Huberman takes 15mg of zinc picolinate each day. Why picolinate? It’s essentially the most bioavailable type. Your physique really absorbs and makes use of it, in contrast to cheaper zinc oxide.
Huberman’s model: Momentous Zinc Picolinate – 15mg (code BRAINFLOW saves 15%)
Finances various: Double Wooden Zinc Picolinate – Identical type, lower cost
Boron: The Typically-Forgotten Mineral
Most testosterone discussions skip boron totally. Large mistake. Huberman talked about in his toolkit newsletters that he takes 2-4mg of boron each day. This hint mineral punches above its weight class in the case of free testosterone.
Boron’s Spectacular Results
One research gave males simply 10mg of boron each day. After one week – simply seven days – free testosterone elevated by 28% and estradiol dropped by 39%. These are steroid-like modifications from a easy mineral. Inflammatory markers additionally decreased considerably.
Huberman retains his dose conservative at 2-4mg. Good transfer. The secure higher restrict is 20mg each day, however extra isn’t higher with hormones. You need optimization, not extra.
Beneficial model: Life Extension Boron – 3mg capsules, pharmaceutical grade
The Basis: Way of life Elements Huberman Emphasizes
Throughout his complete episode on hormone optimization, Huberman made one thing crystal clear. Dietary supplements with out way of life optimization is like placing premium fuel in a damaged engine. You want each.
1. Sleep Is Non-Negotiable
Miss one night time of sleep and your testosterone drops 15%. Make it a behavior? You’re taking a look at chronically low T. Huberman will get 7-9 hours religiously, usually utilizing his well-known sleep cocktail protocol to make sure high quality relaxation.
2. Coaching for Testosterone
Not all train boosts testosterone. Marathon working? That truly suppresses it. Huberman focuses on heavy compound lifts (squats, deadlifts) and occasional HIIT classes. The secret’s depth with out continual stress.
3. Vitamin D3 Standing
Huberman takes 5,000-10,000 IU of D3 each day. Why a lot? Low vitamin D correlates strongly with low testosterone. Most males are poor, particularly in the event that they work indoors.
4. Physique Composition Issues
Keep between 10-18% physique fats. Go greater and aromatase enzyme will increase, changing your valuable testosterone into estrogen. Go too low and your physique thinks you’re ravenous, suppressing hormone manufacturing.
5. Chilly Publicity Protocol
Huberman’s chilly publicity protocol isn’t only for psychological toughness. Common ice baths or chilly showers can increase testosterone and dopamine concurrently. Begin with 30 seconds of chilly on the finish of your bathe. Work up from there.
Implementation Timeline: What to Count on
Based mostly on Huberman’s discussions and my very own expertise, right here’s the lifelike timeline:
Week 1-2: Begin with simply Tongkat Ali and Zinc. You may discover a refined power increase, nothing dramatic.
Week 3-4: Add Fadogia and Boron. Morning erections change into extra constant. Power ranges stabilize all through the day.
Week 4-8: That is when the magic occurs. Health club efficiency improves noticeably. Libido will increase. Psychological readability sharpens. You’re feeling like your self once more, solely higher.
Month 2-3: Full advantages kick in. Tongkat Ali actually shines after 8-12 weeks of constant use. Physique composition improves with the identical coaching.
Month 3+: Time for blood work. Most guys see 100-400 level will increase in complete testosterone. Free testosterone usually will increase much more dramatically.
Security Issues and Warnings
Let’s be actual about security. These aren’t sweet – they’re compounds that alter your hormones. Right here’s what it is advisable know:
- Baseline blood work is obligatory – Get complete T, free T, LH, FSH, estradiol, and liver enzymes earlier than beginning
- Fadogia biking is non-negotiable – 8-12 weeks on, 2-4 weeks off. No exceptions.
- Look ahead to warning indicators – Uncommon aggression, persistent zits, or sleep disruption means it is advisable modify dosages
- Extra isn’t higher – Keep on with Huberman’s doses. Doubling them received’t double outcomes.
- Examine liver well being – Get enzymes examined each 3-6 months if working the complete stack
Often Requested Questions
What model of dietary supplements does Andrew Huberman use?
Huberman companions with Momentous for many of his dietary supplements. Their Hormone Assist Bundle accommodates his precise testosterone protocol. Use code BRAINFLOW for 15% off all Momentous merchandise.
Does Andrew Huberman take TRT?
No. Huberman has been clear – he doesn’t use TRT. His testosterone ranges within the low 800s ng/dL come from this complement protocol mixed with way of life optimization.
How lengthy ought to I take these dietary supplements?
Tongkat Ali, zinc, and boron may be taken indefinitely. Huberman has used Tongkat for years. Fadogia have to be cycled – 8-12 weeks on, 2-4 weeks off. No exceptions to this rule.
Can ladies take these dietary supplements?
Girls produce testosterone too, however at a lot decrease ranges. These doses might trigger undesirable virilization results in ladies (facial hair, voice modifications). Girls ought to work with a hormone specialist for applicable protocols.
Will these shut down pure manufacturing?
No. Not like exogenous testosterone (TRT or steroids), these dietary supplements stimulate your physique’s personal manufacturing. Whenever you cease, ranges return to baseline – they don’t crash beneath it.
What about uncomfortable side effects?
Most guys expertise minimal uncomfortable side effects. Potential points embrace gentle abdomen upset from zinc (take with meals), slight stimulation from Tongkat (why morning dosing issues), or not often, testicular aching from Fadogia. Begin with decrease doses if involved.
How a lot does this value month-to-month?
Utilizing Momentous with code BRAINFLOW: ~$100/month. Utilizing price range options from Amazon: ~$50-60/month. Both approach, it’s cheaper than TRT and doesn’t require physician visits.
My Private Outcomes and Remaining Ideas
I’ve tried every part for testosterone. Chilly showers, carnivore weight loss plan, nofap – you title it. Most of it was nonsense. However Huberman’s protocol? This really moved the needle.
Beginning at 278 ng/dL was humbling. I felt like rubbish and carried out worse. Three months on this stack modified every part. My ranges hit 643 ng/dL – not fairly Huberman’s 800s, however life-changing for me. The mind fog lifted. My power returned. My relationship improved in methods I received’t element right here.
The most important shock? Realizing I used to be zinc poor. Such a easy repair with profound results. Mixed with Tongkat’s regular advantages and Fadogia’s highly effective increase, the synergy is plain.
Look, I’m not saying this stack will flip you into Superman. However for those who’re uninterested in feeling suboptimal, if you wish to keep away from TRT, for those who’re keen to be constant – this protocol delivers. The science is strong, Huberman’s outcomes communicate for themselves, and my very own transformation confirms it really works.
Begin with blood work. Implement systematically. Observe every part. Give it three months. Your future high-testosterone self will thanks for taking motion at the moment.
Keep in mind – use code BRAINFLOW for 15% off all Momentous dietary supplements. It’s the identical low cost Huberman affords, and it helps this weblog.
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