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 (@MorePlatesMoreDates) 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. Get weekly deep dives into groundbreaking studies, featuring practical recommendations for improving longevity and cognitive function: https://www.foundmyfitness.com/newsletter CHAPTERS: 00:00:00 - Introduction 00:01:58 - Why is testosterone essential for men? 00:04:19 - The role of testosterone in women’s health 00:06:00 - Does higher testosterone shorten lifespan? 00:09:19 - What the castrati reveal about testosterone and longevity 00:12:15 - Free vs. total testosterone—what’s the difference? 00:15:49 - Best practices for measuring and interpreting testosterone levels 00:18:36 - Reference ranges or symptoms—which matters more? 00:21:58 - When is high testosterone a red flag? 00:23:40 - What LH and FSH reveal about testosterone production 00:28:19 - Could high SHBG levels be limiting your testosterone? 00:32:10 - Why SHBG increases with age—and how diet and lifestyle accelerate it 00:36:52 - Key symptoms of low testosterone in men 00:39:54 - Is alcohol sabotaging your testosterone levels? 00:42:46 - Why low-fat and low-carb diets might lower testosterone 00:43:25 - Common micronutrient mistakes hurting hormone levels 00:45:19 - How excess body fat impacts testosterone 00:48:46 - When endurance training goes too far 00:53:09 - Are endocrine disruptors truly harming male hormones? 00:55:50 - Debunking myths about declining testosterone in men 00:58:39 - Why dietary fat is essential for hormone health 01:01:02 - Is a ketogenic diet bad for testosterone? 01:02:17 - Which type of exercise boosts testosterone most? 01:04:49 - Do vitamin D, zinc, and magnesium actually help? 01:09:09 - Does boron significantly raise free testosterone? 01:10:18 - Ashwagandha’s true potential for testosterone enhancement 01:14:32 - Is Tongkat Ali the best herbal testosterone booster? 01:18:24 - Tongkat Ali or boron—which is superior? 01:19:52 - Shilajit, Tribulus, Fenugreek—do they actually work? 01:21:06 - The four best supplements to raise testosterone levels 01:22:50 - Dutch test vs. blood test—which is better for cortisol? 01:24:05 - When should you consider testosterone replacement therapy (TRT)? 01:31:55 - What realistic benefits can TRT provide? 01:35:07 - Does TRT raise heart disease and erythrocytosis risk? 01:44:56 - Creams vs. injections 01:46:20 - Does TRT increase prostate cancer risk? 01:48:34 - Hair loss, acne, sleep apnea—what are TRT’s real side effects? 01:51:14 - The rollercoaster effect of testosterone injections 01:53:48 - Could low testosterone be riskier than TRT? 01:57:11 - Choosing the right TRT delivery method 02:03:49 - Do smaller, more frequent injections reduce risks? 02:05:45 - Can you maintain fertility while on TRT? 02:13:45 - Why TRT quickly shrinks testicles 02:15:12 - Key biomarkers you must track on TRT 02:24:30 - Testosterone therapy for women—symptoms, ranges, and risks 02:34:22 - Can DHEA supplements safely raise testosterone in women? 02:37:20 - What actually causes hair loss? 02:43:33 - Does your maternal grandfather determine your hairline? 02:44:21 - Why stopping hair loss means accepting risks 02:53:27 - How effective are ketoconazole, minoxidil, and microneedling? 02:56:28 - Topical vs. oral minoxidil—how do side effects compare? 02:59:33 - Is microneedling effective without minoxidil? 03:02:24 - Do finasteride and dutasteride alter brain chemistry? 03:03:36 - Finasteride and the nocebo effect—are side effects imagined? 03:05:10 - Does minoxidil delay baldness or just mask it? 03:06:39 - Can dutasteride extend your lifespan? *Derek From MPMD* X: https://x.com/Derek_Fitness Instagram: https://www.instagram.com/moreplatesmoredates Website: https://moreplatesmoredates.com/ *EPISODE LINKS* Show notes & transcript: https://www.foundmyfitness.com/episodes/more-plates-more-dates *PODCAST INFO* Apple Podcasts: https://podcasts.apple.com/us/podcast/106-derek-from-mpmd-how-to-fix-low-testosterone-naturally/id818198322?i=1000725727550 Spotify: https://open.spotify.com/episode/7wvPrCyLzGnP4PVSFdk8Fb?si=fzGWnAaqRniJP-l2dFtqRQ *SUPPORT MY MISSION* Access 130 episodes of my premium podcast (The Aliquot) when you become a FoundMyFitness Premium Member: https://www.foundmyfitness.com/crowdsponsor #testosterone