Hormone Optimization
Evidence-Based Strategies for Testosterone, HGH, Energy & Libido
This document summarizes published research for educational purposes. Consult a physician before starting any supplementation protocol, especially if you have underlying health conditions or take medications.
Understanding the Hormone System
Hormone optimization is systemic, not single-hormone focused. The goal is to optimize all of these simultaneously through strategic supplementation, nutrition, and lifestyle interventions.
Testosterone
Primary male sex hormone. Drives muscle growth, fat loss, energy, confidence, and libido. Produced in testes, regulated by HPG axis.
Human Growth Hormone (HGH)
Released by pituitary gland. Drives tissue repair, fat metabolism, muscle recovery, anti-aging. Peaks during deep sleep and fasting.
Cortisol
Stress hormone. Necessary in acute situations but chronic elevation suppresses testosterone, impairs recovery, promotes fat storage.
Nitric Oxide (NO)
Signaling molecule (not a hormone). Dilates blood vessels, improves circulation, enhances oxygen delivery. Critical for erectile function.
Dopamine
Neurotransmitter driving motivation, reward, and libido. Low dopamine = low drive for everything.
Tier 1 Supplements — Strong Evidence
These supplements have multiple randomized controlled trials (RCTs) demonstrating efficacy.
Ashwagandha (Withania somnifera)
Clinical Evidence:
- KSM-66 extract at 600mg/day for 8 weeks: testosterone ↑15.3% vs 2.7% placebo (P < 0.001) in young males
- Shoden extract delivering 21mg withanolide glycosides/day: testosterone ↑16.6% in overweight men aged 40-70
- Cortisol reduction: 11-32% across multiple studies (indirectly supports T)
- Improves sperm quality, count, and motility in infertile men
- Enhances muscle strength and recovery in resistance-trained individuals
Recommended Dosage:
600mg KSM-66 daily (split 300mg AM / 300mg PM) OR 120mg Shoden daily
Tongkat Ali (Eurycoma longifolia)
Clinical Evidence:
- 4-week supplementation: cortisol ↓16%, testosterone ↑, tension ↓11%, anger ↓12%, confusion ↓15%
- Systematic reviews rank it among top 3 evidence-backed testosterone herbs (with ashwagandha and fenugreek)
- Increased libido, sexual performance, and reduced fatigue in animal and human studies
- Category 5 safety classification (extremely safe), LD50 of 2,000 mg/kg
Recommended Dosage:
200-400mg standardized extract daily (LJ100 is a well-studied form)
Fenugreek (Trigonella foenum-graecum)
Clinical Evidence:
- Most studies (7 RCTs) of any testosterone-boosting herb
- Testofen (specialized extract): significant free testosterone increase and improved sexual function in healthy aging males
- Systematic reviews consistently rank it top 3 evidence-backed testosterone herbs
- Works by inhibiting aromatase enzyme (prevents T → estrogen conversion)
- Synergistic with zinc and vitamin D
Recommended Dosage:
500-600mg standardized extract daily (Testofen is well-studied)
Caution: Some animal studies show potential negative effects on sperm parameters. May not be ideal if actively trying to conceive.
Tier 2 Supplements — Moderate Evidence
Limited but promising RCT evidence, or work through indirect but well-established mechanisms.
Shilajit
- • Himalayan mineral resin traditionally used as "rejuvenator" in Ayurveda
- • Single RCT showed positive effects on testosterone in healthy volunteers
- • Contains fulvic acid which supports mitochondrial energy production
Dosage: 250-500mg purified shilajit daily (PrimaVie is a studied form)
Magnesium
- • Essential mineral — most people are deficient
- • Single study showed positive testosterone effect; deficiency associated with lower T
- • Improves sleep quality, indirectly boosting testosterone and HGH
- • Athletes who sweat heavily are especially prone to deficiency
Dosage: 200-400mg daily (glycinate for sleep, citrate for general use)
Zinc
- • Essential cofactor for testosterone synthesis — deficiency tanks T levels
- • Supplementation restores testosterone in deficient individuals (common in athletes)
- • Lost through sweat; athletes need more than sedentary individuals
Dosage: 15-30mg daily (don't exceed 40mg long-term; causes copper depletion)
Vitamin D3
- • Functions as a hormone; deficiency associated with low testosterone
- • Supplementation increases testosterone in deficient men
- • Stimulates HGH production
- • Most people in northern latitudes are deficient, especially in winter
Dosage: 2,000-5,000 IU daily (get levels tested; target 50-70 ng/mL)
Energy & Performance Supplements
These don't directly boost testosterone but powerfully support energy, circulation, and overall vitality.
Beef Liver (Desiccated)
"Nature's most nutrient-dense food — a true multivitamin from nature."
Nutritional Profile (per 3.5 oz serving):
- Vitamin B12: 3,000%+ DV (energy, nervous system, red blood cells)
- Vitamin A: 700%+ DV (immune function, skin, vision)
- Copper: 1,000%+ DV (energy production, iron metabolism)
- Riboflavin (B2): 200%+ DV (energy metabolism)
- Plus: Folate, Choline, CoQ10, Heme Iron, Zinc, Selenium
- Pantothenic acid (B5): participates in synthesis of steroid hormones
Why It Works for Energy:
B12, iron, and CoQ10 directly support mitochondrial energy production. Many people notice improved energy, mental clarity, and stamina after adding liver.
Dosage: 3-4 oz fresh liver weekly OR 3-6 desiccated liver capsules daily
Best Sources: Grass-fed, pasture-raised liver (fresh or freeze-dried capsules from New Zealand/Australia)
Beetroot / Beet Juice
"Richest dietary source of nitrates — the same pathway targeted by Viagra, but through natural means."
Clinical Evidence:
- NO dilates blood vessels, increasing blood flow throughout body including muscles and erectile tissue
- Improves cardiorespiratory endurance, increases time to exhaustion, may improve VO2max
- NO plays a role in anabolic hormone signaling and modulates stress response
- 9-week beetroot + citrulline: improved testosterone/cortisol ratio in trained triathletes
- Lowers systolic BP by 2.7-4.8 mmHg in hypertensives
Dosage: 500ml beet juice OR 1-2 tsp beetroot powder (300-500mg nitrates). Peak effect 2-3 hours after consumption.
Pro Tip: Don't use antibacterial mouthwash — it kills the oral bacteria needed to convert nitrate to nitrite.
Maca Root (Lepidium meyenii)
Important clarification: Maca does NOT increase testosterone levels. However, it reliably improves libido and energy through other mechanisms — likely via effects on the endocannabinoid system and neurotransmitters.
Clinical Evidence:
- All studies examining maca's effect on testosterone found it does NOT affect serum testosterone concentrations
- Despite this, multiple studies show improved sexual desire, energy, and endurance
- May work through mood enhancement, stress reduction, or neurotransmitter effects
- Effects appear stronger in older men and women
Dosage: 1.5-3g daily (gelatinized maca is easier to digest)
Bottom Line: Include for libido and energy benefits, but don't expect testosterone increases.
HGH Optimization
HGH is critical for recovery, fat metabolism, tissue repair, and anti-aging. Unlike testosterone supplements, HGH is primarily optimized through lifestyle interventions.
1. Fasting — The Biggest Lever
Mechanism: Fasting lowers insulin (which suppresses HGH) and triggers the body to preserve muscle by increasing HGH.
Practical Application: Intermittent fasting (16:8) daily + periodic 24-48 hour fasts monthly.
2. Sleep — When HGH Is Released
- HGH secretion peaks during slow-wave (deep) sleep, primarily before midnight
- One night of fragmented sleep can reduce HGH secretion by more than 50%
- Sleep deprivation dramatically reduces growth hormone release
Practical Application: Be asleep by 10-11 PM. 7-9 hours total. Cool, dark room. No screens 1 hour before bed.
3. High-Intensity Exercise
- Exercise is a powerful stimulator of acute HGH release
- Intensity matters more than duration — HIIT and heavy resistance training produce largest spikes
- Sprint intervals, heavy compound lifts, and circuit training are most effective
4. Arginine (On Empty Stomach)
Important: Arginine does NOT boost HGH when taken with exercise — only at rest on an empty stomach.
- Higher doses (15-20g) produced approximately 60% increase in HGH during sleep
- Arginine + lysine together (without exercise) significantly increased HGH
Dosage: 6-10g L-arginine on empty stomach before bed
5. GABA
- One study found GABA supplementation led to 400% increase in HGH at rest and 200% increase following exercise
- Also supports deep sleep, which further enhances HGH release
Dosage: 3g before bed (start with 500mg to assess tolerance)
6. Reduce Sugar & Refined Carbs
- Insulin surges suppress HGH release
- People with diabetes or impaired insulin function have 3-4x lower HGH than healthy individuals
- Avoiding sugar before bed is particularly important for nighttime HGH release
The Diet Protocol
"This is what I did. I had close to 1,000 tumors. My oncologists had a timeline for how long immunotherapy would take to bring them down. I cleared them months ahead of schedule. I can't prove the diet was the reason — but I wasn't leaving anything on the table."
The Protocol: Strict Whole30+
Whole30 is already an elimination diet. I went stricter. The goal was to remove anything that could feed inflammation, spike insulin, or stress my system while immunotherapy did its work.
What I Cut:
- Alcohol — zero, not even "just one"
- Dairy — no cheese, no milk, nothing
- Sugar — none, period
- Fruit — eliminated except limited blueberries (low glycemic, high antioxidant)
- Caffeine — cut completely
- Legumes — beans, peanuts, lentils, all out
- Grains — following Whole30 protocol
- Processed foods — nothing from a package
Why This Matters
Insulin & IGF-1
Sugar and refined carbs spike insulin and IGF-1, which some research suggests may promote tumor growth. Starving that pathway made sense to me.
Inflammation
Dairy, alcohol, sugar, and processed foods are pro-inflammatory. Cancer thrives in inflammatory environments.
Gut-Immune Connection
70% of your immune system lives in your gut. I wasn't going to compromise it with foods that stress digestion.
Mental Clarity
Cutting caffeine and sugar eliminated energy crashes. I needed to be sharp and consistent, not riding a stimulant rollercoaster.
The Hard Truth
"This diet is hard. You will be hungry. You will be bored. You will want a drink or a piece of bread. I did it because I had almost 1,000 tumors and I was fighting for my life. Whether you need to be this strict depends on your situation. But if you're in active treatment and want to give your body every advantage — this is the template."
Practical Tips
- Meal prep on Sundays — you won't stick to this if you're deciding what to eat when you're hungry
- Find 5-6 meals you can rotate — don't try to get creative, just execute
- Bone broth is your friend — satiating, gut-healing, easy
- Blueberries + nuts handled sweet cravings
- Sparkling water with lemon replaced everything else
Note on Duration
"I maintained this strictly for 6 months — through active treatment until my blood tumor markers came back negative. Once I had that confirmation, I loosened up: coffee came back, I'd have a drink when out with friends, and I stopped interrogating every menu when dining out. The strict phase was the fight. Once I had evidence I was winning, I shifted to sustainable."
The Complete Daily Protocol
Morning (Fasted)
| Supplement | Dosage | Purpose |
|---|---|---|
| Tongkat Ali | 200-400mg | Testosterone, cortisol reduction |
| Ashwagandha (KSM-66) | 300mg | Testosterone, stress reduction |
| Vitamin D3 | 2,000-5,000 IU | Hormone support, mood, HGH |
With Breakfast/Lunch
| Supplement | Dosage | Purpose |
|---|---|---|
| Beef Liver (desiccated) | 3-6 capsules | Energy, B12, iron, nutrients |
| Zinc | 15-30mg | Testosterone synthesis |
| Maca Root | 1.5-3g | Libido, energy, endurance |
Pre-Workout (2-3 hours before)
| Supplement | Dosage | Purpose |
|---|---|---|
| Beetroot juice/powder | 500ml or 1-2 tsp | Nitric oxide, blood flow, endurance |
| Citrulline (optional) | 6-8g | Additional NO support, pumps |
Evening (With Dinner)
| Supplement | Dosage | Purpose |
|---|---|---|
| Ashwagandha (KSM-66) | 300mg | Second dose, stress, sleep |
| Fenugreek | 500-600mg | Free testosterone, libido |
| Magnesium glycinate | 200-400mg | Sleep, recovery, testosterone |
| Shilajit | 250-500mg | Testosterone, energy, mitochondria |
Before Bed (Empty Stomach)
| Supplement | Dosage | Purpose |
|---|---|---|
| L-Arginine | 6-10g | HGH release during sleep |
| GABA (optional) | 3g | HGH, deep sleep |
| Glycine (optional) | 3g | Sleep quality, collagen |
Lifestyle Foundations
Supplements are the icing — these are the cake. No supplement protocol will overcome poor lifestyle foundations.
Sleep: 7-9 Hours, Non-Negotiable
- Testosterone and HGH are primarily released during deep sleep
- Be asleep before 11 PM to catch the largest HGH pulse
- One week of 5-hour nights can reduce testosterone by 10-15%
- Environment: Cool room (65-68°F), complete darkness, no screens 1 hour before bed
Resistance Training: The #1 Testosterone Stimulus
- Heavy compound movements (squat, deadlift, bench, rows) produce largest hormonal response
- Train 3-5x per week with progressive overload
- Keep sessions under 60-75 minutes to avoid cortisol spike
- HIIT produces acute HGH spikes; chronic excessive cardio can suppress testosterone
Stress Management: Cortisol Is the Enemy
- Chronic cortisol directly suppresses testosterone production
- Daily stress reduction: meditation, walking in nature, breathwork
- Ashwagandha and Tongkat Ali help, but they don't fix a chronically stressed life
Body Composition: Maintain Healthy Fat Levels
- Excess body fat increases aromatase, converting testosterone to estrogen
- Losing abdominal fat significantly increases testosterone
- Obese men have 2x lower HGH than lean men
Intermittent Fasting
- 16:8 fasting (16 hours fasted, 8 hour eating window) keeps insulin low and supports HGH
- Periodic 24-48 hour fasts monthly for major HGH spike and autophagy
- Don't eat within 3 hours of bedtime to maximize nighttime HGH release
Avoid Endocrine Disruptors
- Plastics (BPA, phthalates): Don't heat food in plastic, avoid plastic water bottles
- Pesticides: Choose organic when possible, especially for the 'dirty dozen'
- Personal care products: Avoid parabens, phthalates in shampoos, lotions, etc.
- These chemicals mimic estrogen and can suppress testosterone
What Doesn't Work (Despite Marketing)
Save your money on these — systematic reviews found no evidence they boost testosterone:
- Tribulus Terrestris — Zero evidence for testosterone increase despite decades of marketing. May have mild libido effects unrelated to T.
- Horny Goat Weed (Epimedium) — No human studies supporting testosterone claims.
- Nettle Root — No evidence of testosterone effects.
- D-Aspartic Acid — Shows short-term spike that quickly returns to baseline. Not useful long-term.
- Boron — Conflicting data; does not reliably increase testosterone.
- L-Carnitine — Does not increase testosterone levels.
- Selenium — Conflicting data; no reliable testosterone effect.
- DIM (Diindolylmethane) — No evidence for testosterone boosting.
Source note: Balasubramanian et al. analyzed the 10 most common components in popular testosterone boosters on Amazon — 5 out of 10 had no evidence of any positive effects on testosterone.
Sources
Final Note:
This protocol combines evidence-based supplements with lifestyle foundations. Start with the lifestyle changes and Tier 1 supplements. Add Tier 2 and optional supplements based on your response. Track your energy, libido, and mood. Consider getting baseline testosterone levels tested so you can measure progress objectively.
Document date: January 2026