Beyond Testosterone: The 9 Hormones That Supercharge Men’s Health
Discover the 8 hormones that hold the key to more energy, sharper focus, and a stronger body—and learn exactly how to optimize them.
The Male Hormone Profile
Testosterone is the principal male sex hormone, responsible for most of the male characteristics.
But everybody talks about testosterone as if it were the only hormone in the human body.
To truly unlock your peak health, fitness, and longevity, you need to understand all the hormones that influence your body—and, more importantly, how to get them working in your favor.
The benefits of optimal hormone levels are endless, they include (but are not limited to):
increased ability to build lean mass
improved rate of lipolysis (fat loss)
improved mood, confidence, and motivation
better erections, libido, & sexual performance
increased desire for success, dominance, & power
stronger bones, improved cardiovascular health
improved facial hair quality & growth rate
You need to get your hormones dialed in, otherwise, you're living a life half the quality of what it could be.
Here are the key male hormones, their impact on your health, and how to optimize them.
1. Total Testosterone
The Science: The hypothalamus releases gonadotropin-releasing hormone (GnRH), triggering the pituitary gland to release luteinizing hormone (LH) which travels to the gonads and stimulates the production of testosterone.
Impact on Health: Connected to muscle building, fat loss, mood, cognition, & hair health.
How to Optimize:
Get 30 minutes of sunlight daily
Get 7-9 hours of sleep
Lower your body fat to 9-15%
Consume high-quality proteins, healthy fats, and complex carbohydrates
2. Free Testosterone
The Science: ⅔ of testosterone is bound to SHBG (sex hormone binding globulin) & not readily available for use by the body. About ⅓ is weakly bound to albumin. 1-4% of testosterone is free.
Impact on Health: The stuff that matters. Not bound to SHBG or Albumin. A better indicator of health than total T. Can enter cells, activate receptors, and influence muscle growth, mood, & libido.
How to Optimize:
Prioritize quality sleep & lower your stress
Achieve a healthy body weight
Eat grass-fed beef, pasture-raised eggs, greek yogurt, blue cheese, & oysters
Strength train 3x a week minimum
3. DHT (Dihydrotestosterone)
The Science: Extremely potent derivative of Testosterone. 5-alpha reductase converts testosterone to DHT. Binds strongly to androgen receptors. Makes up 10% of testosterone.
DHT makes up 10% of total testosterone.
Impact on Health: Hair growth, prostate health, fat metabolism & distribution.
How to Optimize:
Regular creatine supplementation
Adequate zinc intake (oysters, grass-fed beef, pumpkin seeds)
Reduce body fat & exercise regularly
4. HGH (Human Growth Hormone)
The Science: Also known as somatotropin, produced by the pineal gland, the release is triggered by the hypothalamus.
Impact on Health: Cell growth, muscle mass, athletic performance, recovery & bone density.
How to Optimize:
Improve with HIIT (high-intensity interval training)
Consume adequate quality protein
Prioritize quality deep sleep
Reduce sugar intake
5. DHEA (Dehydroepiandrosterone)
The Science: A precursor to androgen hormones. Produced by adrenal glands.
Cholesterol → Pregnenolone → DHEA → Testosterone & Estrogen.
Impact on Health: Decreases with aging. Counteracts cortisol (improves cognition). Improves bone density, and decreases body fat.
How to Optimize:
Maintain healthy body weight
Exercise regularly
Reduce stress through intentional practices & strategies.
6. Cortisol
The Science: Produced by the adrenal glands (on top of each kidney). Triggered by stress. Produces negative consequences in body when chronically elevated.
Impact on Health: Helps you wake up in the morning. Initiates stress response, impacts metabolic function, regulates inflammation.
Chronic high levels = anxiety, weight gain, sleep disorders.
How to Optimize:
Intentional efforts to lower chronic stress
Prioritize high-quality sleep
Strength training at least 3x per week
Eliminate processed foods and opt for natural, whole foods
7. Thyroid Hormones (T3 & T4)
The Science: Thyroid uses iodine from food to produce T3 & T4.
Impact on Health: Metabolic regulation, energy, hair & skin health. Produced in the thyroid gland.
Imbalance = weight management issues, energy fluctuations, poor mood.
How to Optimize:
Improve with iodine & selenium intake (via seafood, yogurt, eggs, sunflower seeds, brazil nuts or supplementation)
Omnivorous diet with quality, whole foods
Maintain adequate caloric intake
8. Insulin
The Science: Produced by the beta cells of the pancreas. Released directly into the bloodstream.
Impact on Health: Regulates blood sugar and impacts fat storage. Appropriate level of sensitivity crucial for metabolic function & protection from chronic diseases.
Insulin resistance leads to Type 2 Diabetes, obesity, and heart disease.
How to Optimize:
Consume adequate animal-based protein
Prioritize quality fiber and complex carbohydrates
Eliminate processed foods (refined carbs, sugars, artificial ingredients, seed oils)
Strength training at least 3x a week with regular daily activity.
9. IGF-1 (Insulin-Like Growth Factor 1)
The Science: Anabolic derivative of growth hormone (GH). Produced by the liver, and secreted by the pituitary gland.
Impact on Health: Mediates cell growth and muscle protein synthesis (MPS). Promotes muscular hypertrophy.
How to Optimize:
High-quality protein (animal) and essential amino acid intake (eggs, yogurt, quinoa)
Strength training at least 3x per week
Quality deep sleep & recovery protocols
The Ultimate Morning Routine for Hormone Optimization
Morning Sunlight (5-10 Minutes)
Stimulates Vitamin D production → Boosts testosterone & DHEA
Aligns circadian rhythm and lowers stress → Regulates cortisol
Reduces inflammation → Enhances thyroid hormone conversion
Fasted Morning Walk (15-60 Minutes)
Extended time between meals balances blood sugar → regulates insulin & cortisol
Fasted cardio promotes fat loss → elevates HGH & enhances insulin response
Activates muscle receptors → regulates IGF-1 production & recovery
Black Coffee Until 10AM or Later
Coffee reduces SHGB → boosts free testosterone for efficient use
Caffeine accelerates fat mobilization → increases HGH
Stimulates nervous system → enhances hormone signaling & synthesis
Protein-Rich Breakfast
Example: Grass-fed beef, pasture-raised eggs, raw milk blue cheese
Protein & amino acids → stimulates HGH, synthesizes testosterone & IGF-1, regulates insulin
Quality saturated fats → support DHEA & testosterone production
Zinc, selenium, iodine → optimizes thyroid, testosterone, cortisol
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References:
Ali, A. M., Kunugi, H., & Khan, A. H. (2020). Biochemical and clinical benefits of dietary fiber in metabolic syndrome. Cureus, 12(11), e11365.
Dhingra, D., Michael, M., Rajput, H., & Patil, R. T. (2012). Dietary fiber in foods: A review. Journal of Food Science and Technology, 49(3), 255–266.
Slavin, J. (2013). Fiber and prebiotics: Mechanisms and health benefits. Nutrients, 5(4), 1417–1435.
