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Testosterone Part 3

02 September 2014

Disclaimer – this post is up for historical purposes, but no longer endorse forcing yourself to drink a gallon of milk daily.  It turned out to be too much liquid for me.  This was post “Testosterone Part 3” in my three part series on raising Testosterone.

Now that we’ve covered general ways to increase testosterone, I’m going to get into some dietary specifics and supplements worth considering.  You should have labs done before you experiment with anything so you can learn what works for you and what doesn’t.

Buy the following ingredients:

1.  Buy fat free gallon of milk – contains low glycemic carbs, lots of calcium, low tryptophan, and slow digesting BCAA-loaded protein. Even though milk fat is highly saturated, it still contains enough unsaturated fats to slow your thyroid hormone production and fatten you up. This is why I recommend low fat or no fat milk.  Either way, the calories pile up quickly with full fat milk.

2.  Buy half gallon organic orange juice – contains natural vitamin C (not ascorbic acid) that helps the body detoxify heavy metals, and citric acid which is part of the ATP production citric acid cycle and therefore, helps with energy production and digestion.

3. Buy Great Lakes Hydrolyzed Gelatin – Gelatin is low in tryptophan, cysteine and methionine.  These three amino acids are believed to be responsible for inhibiting thyroid hormone production.  Gelatin is very high in glycine which is very anti-inflammatory and can help heal your gut.

4.  Buy Morton Canning Salt – Because aldosterone is created from cortisol to retain sodium, increasing sodium intake can suppress both aldosterone and cortisol.  The chloride portion of salt also helps improve digestion.

5.  Buy cane sugar – This can be honey if you prefer.  The point of this is to repair metabolism.  Excess sugar without nutrients will make you fat so use sparingly or as needed to target pulse rate and temperature.

Mix gallon of milk, 1/3 cup gelatin, 1tbsp salt, and 1 tbsp sugar.  Consume this mixture daily.   After two weeks, increase to 2tbsp sugar.  After four weeks, increase to 3tbsp sugar.  Your pulse and body temperature  should be rising by this point reflecting an improvement in metabolism and hormone production.

Consume quarter gallon of orange juice daily split evenly throughout the day.  The fructose in orange juice will help your liver generate cholesterol which is the precursor for all steroid hormones.  OJ is also high in the important minerals potassium and magnesium.  Drink the salted milk following the orange juice as it will help protect your teeth by neutralizing the acid on them.

Eat oysters two times a week.  The highly digestible zinc and selenium found in oysters are essential to hormone production and balancing.

Eat beef liver two times a week.  The copper and Pro-Vitamin A found in liver are essential for metabolism and pregnenolone formation.  Copper is essential for cytochrome oxidase activity which is key to increasing the body’s metabolism in response to red light or sunlight.  Copper also balances out increased zinc intake.

Eat shrimp two times a week.  Shrimp is high in cholesterol which is the precursor for all protective steroid hormones.  Shrimp is also high in copper, iodine and selenium.

This is a pro-thyroid diet which is anti-inflammatory and hormone balancing  so it won’t drastically change levels the way some of the one off options listed below will.

More dopamine, more testosterone.  More testosterone, more dopamine.  Serotonin opposes dopamine in the brain.  Branched Chain Amino Acids (BCAAs) deplete tryptophan in the brain which will lower serotonin, and therefore, raise dopamine.  I recommend doses of 43 mg per kg of body weight spread throughout the day.  To do so, mix it with the milk or orange juice.  You need to ensure you’re still getting enough protein to keep phenylalanine and tyrosine levels high as they will support dopamine formation, and are also depleted by BCAA.

Small doses (10mg) of vitamin B-6, in Pyrodoxine HCL form, have been clinically shown to reduce prolactin and act as a dopamine agonist.

More specific options – herbs

Herbs may “work” by stressing our body through the process of hormesis.  Because they are not “nutrients” per se in terms of vitamins or minerals, they should be cycled because the body builds up a tolerance to them.

One option often pursued is increasing the activity of the pituitary gland to create more LH which signals to the testes to create testosterone.  The problem with this is that it isn’t conducive to overall health.  I recommend keeping the pituitary as quiet as possible as it is part of the HPA stress axis.  High levels of the pituitary hormones LH, FSH, and TSH typically mean that the body isn’t responding adequately to these hormones.

PDE inhibitors such as Cialis and Viagra can drastically increase testosterone in the short term.  The three PDEs that seem to have the most effect on testosterone production are PDE-4, PDE-5 and PDE-8.  Nitric oxide production is generally associated with testosterone, but according to Ray Peat, high levels of NO are toxic to cells.

The mechanism is not clear for some of the following common libido boosters, but the following is what I’ve found.

Horny Goat Weed (Icariin) – PDE-5 inhibitor, Nitric Oxide Booster, cGMP booster.

Maca Root – No significant changes shown in LH, FSH, total testosterone or estrogen levels.  Potentially positively changes lipid levels and increases free testosterone.  Roots are considered safe if cooked and this is more of a food than a supplement.

Ginseng – Contains phytoandrogens, PDE inhibitor, boosts nitric oxide, helps control blood sugar. May protect against cancer.  Has been safely used by many Asian cultures for years.

Muira Puama – Increases LH to increase libido.  May not be ideal.

Tribulus – Increases libido and nitric oxide in males with low testosterone or hypogonadism.  Some studies show efficacy in increasing testosterone.  Some don’t.  May not be the best to use.

Longjack (Tongkat Ali) – Unsure of mechanism.  One study shows increases in testosterone.  Researchers claim it may inhibit estrogen’s negative effects on testosterone.  Some studies show possible toxicity.  May not be the best to use.

Handling Excess Estrogen Production with Nutrients

Because you will be raising testosterone levels, you will also be raising the opportunity for it to be converted into Estrogen.  Using magnesium, aspirin, vitamin D, vitamin K, vitamin E, you can reduce this conversion.  Anything called an “aromatase inhibitor” performs this function.

For removing the estrogen that still gets created, you need to remain regular by eating carrots and peeled apples, sleeping well, and getting adequate protein.  Protein should be covered by the mixture of milk and gelatin listed above.  Beyond staying regular and reducing testosterone to estrogen conversion, one can help their body metabolize estrogen by using supplements like DIM or Calcium D-Glucarate.

Featured Image is from the Motion Picture, Sunshine.


Share your opinion by posting or replying to others comments.


craig wilkins – Reply

September 30, 2014 at 4:13 pm - 5 years ago

Great information I’m going to give it a try


Aram – Reply

October 26, 2014 at 9:29 am - 5 years ago

Hey Scott,

I haven’t tried this out yet. But from my experience, a lot of fluids make me colder, especially in the hands and feet. While foods that are calorie dense without fluids make me warm, it can be whatever….sandwiches, pizza, pasta etc. What is your take on this? Wouldn’t those warming foods increase my metabolism more than drinking those calories?

    Scott SchlegelReply

    October 27, 2014 at 9:43 pm - 5 years ago

    Certain individuals do better with fluids. I suspect constantly urinating is more a symptom of low metabolism than high fluid intake being a cause of low metabolism. It takes a lot of energy for the body to constantly keep excess liquids warm so dumping them via urinating is a cheap way for the body to raise body temperature. Ever notice how when it’s cold out and you pee, you miraculously feel warmer?

    You will need to experiment with salt intake if you decided to get your calories mostly from liquids. I do not drink any water except for in coffee.

    Milk and orange juice have a lot more digestible nutrients (vitamins and minerals, not some obscure nutrients) than breads and pastas.


      Aram – Reply

      October 28, 2014 at 2:43 pm - 5 years ago

      Thanks for your reply.

      I’m actually interested in getting my calorie intake from mostly milk and OJ, it’s just that I tend to urinate frequently and get cold when I drink those. So, probably it’s a symptom of low metabolism….but what would the remedy be? To add salt and keep drinking in spite frequent urination? Do you think that with time I would urinate less end less and that my metabolism would go up?

        Scott SchlegelReply

        November 3, 2014 at 7:18 pm - 5 years ago

        I’d say start with using a little white sugar or honey to increase calorie density of the milk and orange juice.
        Also keep your B vitamin (specifically B1, B3 and B6) and mineral (magnesium, zinc, calcium, potassium) intake high as you will initially be peeing them out.

        Try three tablespoons of salt a day mixed with your drinks.
        Try three teaspoons of baking soda (Bob’s Red Mill natural baking soda) a day mixed with a small amount of water on an empty stomach (15 minutes before or after meal). This should increase CO2 and body temp and the sodium will help retain moisture like salt.

          Scott Schlegel

          November 3, 2014 at 7:23 pm - 5 years ago

          Using gelatin powder can also increase the calorie density of these liquids. Even though this will increase your protein intake, it’s still necessary to increase the milk consumption as it is is important for most minerals and vitamins through diet.

          Use cronometer.com to ensure you’re still eating enough. Slowly increase your calorie intake to limit body fat storage.


Vanner – Reply

November 21, 2014 at 9:22 pm - 5 years ago

Hey Scott, nice new site!

On your old site you mentioned you gained a bit of chub with your Eat as Much As Possible Diet. I was wondering if you were able to trim down the extra padding while keeping the calories and metabolism humming along.

    Scott SchlegelReply

    November 30, 2014 at 1:02 pm - 5 years ago

    Vanner, my waist is back to around 32/33 after peaking around 34. Some of the lower belly padding remains while pulse and temperature remain good. It’s difficult if you’ve been hypothyroid / hypocaloric for a long time. The body seems always ready to go back into starvation mode. I’m not sure how many years it will take for that to not happen.

    I’m 30. As we age and metabolism slows, it makes sense for the body to store fat over organs to keep them warm as body temperature falls with metabolism. It’s just natural.


Harry – Reply

December 25, 2014 at 12:46 pm - 5 years ago


Nice website. I’m interested in trying this milk/OJ diet, but is it good for people who are already overweight? I would like to trim down about 25 lbs.

    Scott SchlegelReply

    January 5, 2015 at 7:44 pm - 5 years ago

    Harry, I’m sorry it probably isn’t. Make sure you’re getting nutrients from nutrient dense food (cheese, liver, oysters, meat) and try to monitor your macronutrient ratios. More or equal carbs to protein, and fat maybe around 15-20% of diet. Avoid PUFA.


BK – Reply

May 13, 2015 at 1:56 am - 4 years ago

What do you do if you don’t digest milk well?

    Scott SchlegelReply

    May 26, 2015 at 9:48 am - 4 years ago

    How about fermented milk as in cheese, cottage cheese, yogurt, or kefir?

    Scott SchlegelReply

    August 4, 2015 at 10:29 pm - 4 years ago

    BK, I either recommend improving your digestion and digestive acids, or avoiding milk and using pre-digested options like yogurt, kefir or cheese. Lower fat options are preferred, but all you have to do is monitor your intake to keep fat caloric intake less than ~20% of your diet.


Carson Danyluik – Reply

June 17, 2015 at 10:48 am - 4 years ago

Hi Scott,

I choose a fat bewtween butter and coconut oil I know there both Peat approved. But I try to limit coconut oil to no more than 2 tbsp. per day because people don’t know it does inhibit 5-a reductase and thus inhibits DHT as well which is Pro Male hormone king (due to its lauric acid content.). So butter I use for the rest of added fats to get some calories.

Question I have you mention to avoid milk fat. Would you include butter in there ?
Your other article mentioning 6 good foods you list butter as one of them so I am a little confused.



Matt BayadaReply

April 22, 2016 at 8:11 am - 3 years ago

Awesome article thanks Scott. I was checking out Haiduts recomendations on the raypeat forum and wondering?” but what does Haidut eat” ..Do you think its possible to run a calorie deficit but still achive high testosterone?


Evandro – Reply

June 1, 2016 at 7:56 am - 3 years ago

Hi Scott. I followed your baking soda advice, started with 1/4 tsp with water no an empty stomach am, and it gave me TERRIBLE gases all day. Is that something you’ve ever experienced?

    Scott SchlegelReply

    June 1, 2016 at 5:21 pm - 3 years ago

    Never experienced gasses. Upon initially using baking soda, I would sometimes get nausea. But once I switched brands and ensured I consumed away from food, no issues.



February 9, 2017 at 2:46 am - 3 years ago

Hello Scott. I loved this three part testosterone series and freauently check back. I was wondering how you are getting on with your testosterone levels and what your diet is like? Is 10-15% fat intake too low to increase testosterone?

Havent seen a post from you in a while, Looking forward to the next one!

    Scott SchlegelReply

    March 3, 2017 at 9:53 am - 2 years ago

    I think the ratios are more important than just quantity of testosterone. I mostly eat standard American diet now but low in PUFA. Hamburgers, steaks, chicken, milk with protein shakes, sugar, coke, orange juice. Nothing special. Check into your calcium, potassium, phosphorus and copper levels for your testosterone. Potassium and copper seem to make a pretty big difference for me.

    I’m still alive and thinking about health stuff. I have some ideas for future posts. But have been building a house and busy at work. I’ll be back.

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