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Iron
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Softmax guide: Testosterone + DHT
(Naturally Increasing Both)
(NEAR FULL GUIDE , STILL OTHER METHODS ;THERE ARE DEF BETTER GUIDES OUT THERE)
In Short:
Exercise + fatloss:
• Resistance and HIIT
• Fat loss
Sleep + stress:
• Fix sleep schedule, 8–10hrs
• Manage stress
Nutrition:
• Red meat – zinc
• Beef liver – vitamin B complex + zinc
• Egg yolks, fatty fish – healthy fats
• Olive oil, bone marrow and full fat raw dairy
• Vitamin D3
• Ashwaganda + fenugreek
Avoid:
• Alcohol
• 5alpha-reductase inhibitors
• Endocrine disruptors in plastics, processed food…
Risks:
• May cause hair loss
• Other unimportant
Increasing DHT
Exercise:
• HIIT raises LH, testosterone and DHT
• Resistance training gives acute testosterone spikes
Weight:
• Fat loss reduces aromatase activity and supports GnRH/LH
• Fat loss raises testosterone and DHT +10–20% in months
Dietary fat:
• Low fat high, fiber diets lower testosterone and DHT
• Replacing carbs with healthy fats raises testosterone +17–20% in weeks
• Prioritize unsaturated fats such as olive oil, fatty fish, eggs
Sleep, stress circadian:
• One week of 5 hours sleep nightly reduces testosterone by 10–15%
• High cortisol suppress GnRH LH and lower testosterone
Bones + Growth
Bones:
• Mandibular osteoblasts strongly to DHT
• DHT increases AR expression in bone cells and potentiates IGF-1 signalling
Growth:
• Growth plate chondrocytes express 5alpha-reductase and androgen receptors so local conversion to DHT is critical
• DHT preserves growth when IGF-1 signalling is impaired
Risks:
• DHT accelerates hair loss
• Other, not important
Nutrition
Zinc:
• Supports testosterone synthesis
• 15–30 mg/day
Magnesium:
• Supports free and total testosterone
• Typical dose 800mg/day
Vitamin D:
• Raises testosterone in RCTs
• 2000–4000 IU/day
Ashwagandha:
• Multiple RCTs testosterone increases around 10–20%
• 600mg/day
Fenugreek:
• Analysis of RCTs shows testosterone increases
• 800mg/day – seed extract
Basics (For Those Who Don’t Understand)
DHT (Dihydrotestosterone):
• Testosterone converted to DHT by 5alpha-reductase
• SRD5A1 predominant in skin and liver
• SRD5A2 predominant in prostate and hair follicles
Potency:
• DHT is a more potent androgen than testosterone
• DHT strongly activates androgen receptors
Principle:
• Raising testosterone or increasing 5alpha-reductase raises DHT
• Lowering testosterone or inhibiting 5alpha-reductase lowers DHT
END MESSAGE :
Please let me know if any of this is cope/false (personally it has worked for me but may vary on the individual) or I missed out on anything and i will update.
credits: quake
(Naturally Increasing Both)
(NEAR FULL GUIDE , STILL OTHER METHODS ;THERE ARE DEF BETTER GUIDES OUT THERE)
In Short:
Exercise + fatloss:
• Resistance and HIIT
• Fat loss
Sleep + stress:
• Fix sleep schedule, 8–10hrs
• Manage stress
Nutrition:
• Red meat – zinc
• Beef liver – vitamin B complex + zinc
• Egg yolks, fatty fish – healthy fats
• Olive oil, bone marrow and full fat raw dairy
• Vitamin D3
• Ashwaganda + fenugreek
Avoid:
• Alcohol
• 5alpha-reductase inhibitors
• Endocrine disruptors in plastics, processed food…
Risks:
• May cause hair loss
• Other unimportant
Increasing DHT
Exercise:
• HIIT raises LH, testosterone and DHT
• Resistance training gives acute testosterone spikes
Weight:
• Fat loss reduces aromatase activity and supports GnRH/LH
• Fat loss raises testosterone and DHT +10–20% in months
Dietary fat:
• Low fat high, fiber diets lower testosterone and DHT
• Replacing carbs with healthy fats raises testosterone +17–20% in weeks
• Prioritize unsaturated fats such as olive oil, fatty fish, eggs
Sleep, stress circadian:
• One week of 5 hours sleep nightly reduces testosterone by 10–15%
• High cortisol suppress GnRH LH and lower testosterone
Bones + Growth
Bones:
• Mandibular osteoblasts strongly to DHT
• DHT increases AR expression in bone cells and potentiates IGF-1 signalling
Growth:
• Growth plate chondrocytes express 5alpha-reductase and androgen receptors so local conversion to DHT is critical
• DHT preserves growth when IGF-1 signalling is impaired
Risks:
• DHT accelerates hair loss
• Other, not important
Nutrition
Zinc:
• Supports testosterone synthesis
• 15–30 mg/day
Magnesium:
• Supports free and total testosterone
• Typical dose 800mg/day
Vitamin D:
• Raises testosterone in RCTs
• 2000–4000 IU/day
Ashwagandha:
• Multiple RCTs testosterone increases around 10–20%
• 600mg/day
Fenugreek:
• Analysis of RCTs shows testosterone increases
• 800mg/day – seed extract
Basics (For Those Who Don’t Understand)
DHT (Dihydrotestosterone):
• Testosterone converted to DHT by 5alpha-reductase
• SRD5A1 predominant in skin and liver
• SRD5A2 predominant in prostate and hair follicles
Potency:
• DHT is a more potent androgen than testosterone
• DHT strongly activates androgen receptors
Principle:
• Raising testosterone or increasing 5alpha-reductase raises DHT
• Lowering testosterone or inhibiting 5alpha-reductase lowers DHT
END MESSAGE :
Please let me know if any of this is cope/false (personally it has worked for me but may vary on the individual) or I missed out on anything and i will update.
credits: quake
