How I Went From 496 to 807 Testosterone in 3 Months.
All Notes
29 June 2025
Notes on Increasing Testosterone Naturally
Overview
In this video, Tyler shares his personal journey of increasing his total testosterone levels from 496 to 807 within three months. He emphasizes the importance of nutrition, supplementation, and the elimination of harmful personal care products in achieving this goal.
Key Sections
1. Initial Concerns
- Date: January 2024
- Symptoms: Decreased energy and overall well-being.
- Testosterone Level: Initial test result was 496 ng/dL.
- Motivation: Desire to reach an "elite" testosterone level.
2. Nutritional Changes
- Initial Diet: High in carbohydrates and junk food (pasta, bread, chips).
- Identified Issues: Consumption of estrogen-heavy carbs.
- New Focus: Incorporation of healthy fats and whole foods.
Nutrition Plan
- Breakfast:
- 6 eggs
- 2 Brazil nuts
- 1 banana
- Orange juice
- Post-Workout:
- Mass gainer shake (high in carbs)
- Blueberries
- Extra virgin olive oil
- Dinner:
- 1 pound of ground beef or 12 oz of steak
- Brussels sprouts or broccoli (rotated)
- Banana or potatoes (rotated)
- Before Bed:
- Protein shake
- Peanut butter
- Cashews
3. Supplementation
- Supplements Taken:
- Zinc
- Magnesium
- Vitamin D
- Tongkat Ali (natural testosterone booster)
- Sleep Supplements: Prioritized for hormone production and recovery.
4. Personal Care Products
- Initial Products: Hair gel, shaving cream, shampoo, conditioner, deodorant (high in phthalates and parabens).
- Changes Made:
- Switched to all-natural personal care products.
- Transitioned to 100% cotton clothing and underwear (avoiding polyester).
5. Physical Activity
- Daily Steps: Increased to 10,000 steps per day.
- Benefits: Improved blood flow, circulation, and heart health.
6. Results
- Final Testosterone Level: Increased from 496 to 807 ng/dL by May 2024.
- Ongoing Maintenance: Continues to implement changes to maintain testosterone levels.
Important Insights
- Nutrition: Healthy fats are crucial for testosterone production; avoid junk food.
- Sleep: Essential for hormone production; prioritize quality sleep.
- Personal Care: Avoid products with harmful chemicals that can disrupt hormones.
- Physical Activity: Regular movement supports overall health, even if it doesn't directly increase testosterone.
Summary Table of Key Changes
| Category | Initial Approach | Changes Made |
|---|---|---|
| Nutrition | High carbs, junk food | Healthy fats, whole foods |
| Supplements | None | Zinc, Magnesium, Vitamin D, Tongkat Ali |
| Personal Care | Chemical-laden products | All-natural products, 100% cotton clothing |
| Physical Activity | Low activity | 10,000 steps daily |
Conclusion
Tyler's journey illustrates that with the right dietary changes, supplementation, and lifestyle adjustments, it is possible to significantly increase testosterone levels naturally. He encourages viewers to make similar changes if they are experiencing low testosterone symptoms.