My blood test showed my testosterone level was 406 (at this lab the norm is 210 - 800), so it seems it is getting a bit low.

I am a rold to get an accurate result the test should be repeated a few times but I would like to know whether there is anything I can do to raise the level - in respect to diet/exercise. (maybe its too low to build muscle?).

Suggestions welcome. Thank you.

No that is not too low to build muscle. As many endocrinologists will also point out it is not only the amount but the level of reaction that your androgen receptors have as well.

As far as raising your level, I would be careful as many recommendations do nothing of the sort. If you are eating healthy and are getting enough fat in your diet (quality saturated fat is recommended for hormone support), then adding more to your diet won't do anything. If that is your genetic limit, that is it regardless of how much more you try to add (the 2002 NEJM was quoted with an article showing that once the level was reached taking excess fat didn't increase anything - so again, it's not that you can add 20g of saturated fat and get a boost).

Remember, testosterone is higher in the morning anyway, so you can take advantage of it by working out after breakfast upon waking. That is one way to take advantage of the maximum range.

My blood test showed my testosterone level was 406 (at this lab the norm is 210 - 800), so it seems it is getting a bit low.

I am a rold to get an accurate result the test should be repeated a few times but I would like to know whether there is anything I can do to raise the level - in respect to diet/exercise. (maybe its too low to build muscle?).

Suggestions welcome. Thank you.

Did you get your free testosterone level checked? That value is more important than total testosterone levels.

I don't know your age, but 406 might be a tad on the low side if you are in your 20's or 30's, but you certainly aren't in the deficient range. Lots of people say that compound exercises like squats boost test levels, but from what I've read, the effect is short-lived, and the overall net effect on test levels isn't that much. Make sure that you are getting plenty of sleep and managing your stress levels. Given that your test levels are already getting low, I'd get tested regularly to monitor them. Also, get tested in the morning next time, because test levels fluctuate by a large degree throughout the day. You may find that an early morning test reveals levels in the 600-700 range.

My blood test showed my testosterone level was 406 (at this lab the norm is 210 - 800), so it seems it is getting a bit low.

I am a rold to get an accurate result the test should be repeated a few times but I would like to know whether there is anything I can do to raise the level - in respect to diet/exercise. (maybe its too low to build muscle?).

Suggestions welcome. Thank you.

The best approach is to Lift heavy with good nutrition, rest and sleep.

To some extent you don't need testosterone running around all the time; just when you are using it. It goes up and down naturally every day. In response to exercise, it goes up.

It's also not just testosterone, but you want to deal with the testosterone/cortisol ratio. There are two things that reduce the cortisol response to exercise - proper hydration and a higher VO2max; this increases the testosterone/cortisol ratio.

Another point is that women have a lower testosterone response, but they compensate for this to some extent by a bigger HGH response to high volume/high intensity resistance exercise. If you have lower testosterone response, then you can aim for the HGH response. And remember that the IGF responses are driven by the HGH, and occur later that night.

actually the normal range at this lab is 280-800, so my result doesn`t look very good. Still I don`t think the test was done properly.

A `non-invasive` remedy, so I gather, is

lift heavy weights - at least 75% of max

don`t do too much cardio - I do cardio every day, on non-lifting days I run about 7 km

eat more (?) - I am always on a cutting diet; some testosterone diets include the consumption of more fat by eating whole eggs, advocadoes, nuts, fish

get enough sleep - I haven`t had a proper night`s sleep since I was in my early 20`s.

an invasive method seems to take supplements/ZMA/use patches.


Looks like I will just learn how to sleep, eat more to include veggies and advocadoes , and fish (or omega 3 casules), and run less

The sleeping is going to be the most difficult part.

(by the way what is `quality saturated fat`)

Thanks for the responses.

Alright, what kind of effect does something like ZMA have?

It says on the bottle that it WILL improve free testosterone.

As far as ZMA, I know a zinc deficiency can cause low T.

I take it and it seems to help. Better sex drive ...

(by the way what is `quality saturated fat`)

Thanks for the responses.

Grass-fed beef
Organic butter (or better still, butter ghee)
Whole eggs
Lard, goose fat, chicken fat, etc
Coconut oil
Raw milk

(plus there's a minority of saturated fat in quality foods such as salmon, etc).

Grass-fed beef
Organic butter (or better still, butter ghee)
Whole eggs
Lard, goose fat, chicken fat, etc
Coconut oil
Raw milk

(plus there's a minority of saturated fat in quality foods such as salmon, etc).


Sounds like all the quality fats are the ones I do my best to avoid - except for the milk, but I drink non-fat.

I bought a bottle of ZMA capsules. The recommendation is to take three before bed - I am a bit wary as it means I will be taking far too much zinc (90 mg).

Sounds like all the quality fats are the ones I do my best to avoid - except for the milk, but I drink non-fat.

How is your blood lipid profile? You could be avoiding stuff you can afford to eat.

eat more (?) - I am always on a cutting diet; some testosterone diets include the consumption of more fat by eating whole eggs, advocadoes, nuts, fish

For how long is "always"?

Height and weight?

How is your blood lipid profile? You could be avoiding stuff you can afford to eat.


Cholestral total 176 LDL 103 HDL 49
Apoliprotein B 72 Ratio 1.4

LDL is just over the limit and the HDL is a little lower now but for many years it was in the 40 to 44 range.

Apoliprotein B is something new for me - apparently I should be in the 73-115 range (?)with a ratio (with my LDL) under 1.2.

Generally though everything is OK, but could be better.

For how long is "always"?

Height and weight?


always - about 5 years.

It seems for the last five year I have only been consuming oats, chicken, rice/potatoes, veggies (not much)bread, PB, fruit,non-fat milk, whey protein and no more than 2000 cals a day.

Height 5` 8" weight 75 kg

always - about 5 years.

It seems for the last five year I have only been consuming oats, chicken, rice/potatoes, veggies (not much)bread, PB, fruit,non-fat milk, whey protein and no more than 2000 cals a day.

Height 5` 8" weight 75 kg

Dude, WTF? :eek:

Not necessarily because of the food choices, but the concept of keeping yourself intentionally calorie restricted and below your average maintenance point for that long is probably an excellent way to screw up all kinds of metabolic and hormonal properties that are going to end up being completely counterproductive to whatever physique goals are motivating your dieting.

Dude, WTF? :eek:

Not necessarily because of the food choices, but the concept of keeping yourself intentionally calorie restricted and below your average maintenance point for that long is probably an excellent way to screw up all kinds of metabolic and hormonal properties that are going to end up being completely counterproductive to whatever physique goals are motivating your dieting.

yeh right, but it`s the only way I can get my belly circumference down and keep my lipids under control.

I suppose I`ll just have to eat more-see what happens,probably add to my belly.

Sounds like all the quality fats are the ones I do my best to avoid - except for the milk, but I drink non-fat.

Just to clarify, I was specifically listing quality sources of saturated fats (as that was the question asked earlier). There are also some excellent sources of unsaturated fats that would benefit most people's diets - e.g. almonds, oily fish, avocados, olive (and the undamaged oils of these foods).