Mind Pump Episode 2782: How to Naturally Boost Testosterone

Date: January 29, 2026
Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge

Episode Overview

In this episode, the Mind Pump crew dives deep into evidence-based, practical strategies to naturally boost testosterone levels. Dispelling “biohacking” myths and unnecessary supplements, Sal, Adam, and Justin break down the root causes of low testosterone, the science behind its natural elevation, and what does and doesn’t work, with a focus on overall health and sustainable habits.

Key Discussion Points & Insights

1. Declining Testosterone Trends

• Men’s testosterone levels have dropped over the last six to seven decades, raising health concerns even in young men.
• Many men want alternatives to prescription testosterone therapy (TRT).
• Sal: “We have good data on natural ways to raise your testosterone.” (03:05)

2. Exercise: The Most Potent Stimulus—But With Nuance ([04:23–12:35])

• Appropriate Strength Training Raises Testosterone
  • Acute spike of around 30% following strength training; long-term increase about 10%.
  • Compound movements—Squats, deadlifts, overhead presses, and rows—are most effective.
• Volume and Recovery are Key
  • Overtraining lowers testosterone; those with low T are more susceptible to overdoing it.
  • Adam: “There’s a bit of a delicate dance… the application of exercise, i.e. intensity and volume, in order to reap these benefits.” (06:49)
  • For men with lower T, err on the side of less volume and intensity:
    • Example: One big lift (squat or deadlift), 3–4 sets, can be enough and beneficial. (07:40–07:54)
    • MAPS 15 program (focused on minimal, compound movements) recommended. (08:53)
  • Consistency and adequate recovery matter more than going hard. (09:16)
  • Sal: "If your total testosterone is at 400, with your current amount of androgen receptors, if you suddenly doubled your androgen receptors, you could effectively feel like you have twice as much testosterone.” (11:09)
• Improves Symptoms Even Before Blood Markers Change
  • Strength training improves libido, mood, cognition, sleep, motivation, and resilience independently of T increases. (12:35)
  • “Strength training directly combats [low T symptoms]...without an increase in testosterone, strength training raises libido.” —Justin (11:59)

3. Sleep: The Testosterone Multiplier ([12:35–17:17])

• Good Sleep = 15–20% Higher Testosterone. Poor Sleep = Up to 50% Lower
• Adam: “I can see a difference between [sleep quality scores] 60, 70, and 80. To be able to increase that by just a little bit makes a big difference.” (16:12)
• Key Sleep Habits:
  • Consistent bedtime/wake time
  • Limiting electronics pre-bed
  • Reducing caffeine consumption
  • Sleeping in total darkness
  • These quickly (within a week) impact T levels
• Story: One client’s T doubled after sleep improved from 4–5 hours to more; from 350 to 700 ng/dL. (15:17)

4. Micronutrients & Essential Supplements ([17:17–24:46])

• Vitamin D:
  • 70% of men are insufficient (not deficient).
  • Supplementation (2000 IU) shown to raise T by ~20%.
  • Darker skin increases risk; sunlight exposure may not be enough.
  • Sal’s anecdote: His fit, outdoorsy Sicilian dad still had low vitamin D and symptoms. (20:01)
  • Mega-dosing (e.g., once weekly) is safe due to vitamin D’s fat solubility. (19:00–19:41)
  • Take with K2 for best absorption. (21:56)
• Zinc:
  • 15% of men insufficient.
  • Deficiency reduces T by 20–75%.
  • Supplementing can dramatically boost symptoms like libido. (22:29)
  • ZMA (Zinc, Magnesium Aspartate) was popularized for this reason. (22:30)
• Magnesium:
  • 50% are deficient.
  • T may be 20% lower as a result.
  • Also critical for sleep and anxiety. (23:16)
  • Adam: “Taking magnesium every single night was, was for me [a game changer].” (23:16)
• Stacking Deficiencies: Many men may be insufficient in all three—D, zinc, magnesium—leading to much lower T levels. (23:52)

5. Herbal & “Exotic” Evidence-Based Options ([24:46–26:49])

• Fenugreek:
  • In studies, boosts T by 10–20%, especially in resistance-trained men. (24:26)
  • Notable for raising sperm count (fertility).
• Ashwagandha:
  • Robust data for a 15% increase in T—plus anti-stress, recovery, cognitive, and sleep benefits. (25:01)
  • Sal’s ER doctor friend: Noticed sharper cognition and gym performance with ashwagandha. (25:01–25:56)
• Shilajit:
  • Preliminary evidence for a 20–25% T increase. (25:56)
• Tongkat Ali:
  • Can normalize T in low-T men; boosts libido even if T doesn’t change. (26:08–26:20)
  • Adam: “I noticed it, and then it leveled out.” (26:05)
• Red Light Therapy:
  • Evidence for T increase but requires equipment; more expensive than other options. (26:31–26:49)

6. Who Should Consider These Interventions First? ([26:49–28:23])

• Always check these “big rocks” before considering testosterone replacement therapy.
• Adam: “Check most of these boxes, if not all, before you go right to testosterone therapy—especially young men.” (27:06)
• For older individuals or those with history of steroid use, TRT may be necessary—but try these steps first.
• Justin: “Majority of people watching right now who have these symptoms, we’ll see pretty significant improvements if they did this for 30 to 60 days.” (28:23)

Notable Quotes & Memorable Moments

• Sal: “Strength training does that, that really significantly changes things. So it’s the number of testosterone… but you’ll feel like it went up a lot.” (11:09)
• Adam: “There’s a bit of a delicate dance with the application of exercise… Err on the side of low.” (06:49, 09:46)
• Justin: “You may think to yourself, ‘I got all these symptoms of low testosterone…’ No, in fact, you probably need less volume.” (08:40)
• On Sleep:
  • Adam: “I can see a difference between 60, 70, and 80 [sleep scores]. It just feels so different.” (16:12)
  • Sal: “It’s not just about total sleep. It’s about the quality of [deep and REM sleep].” (15:02)
• On Vitamin D: “Most of us don’t get enough. The darker your skin, the more likely you are to not have enough vitamin D.” —Sal (18:48)
• On Herbal Supplements:
  • Sal: “Ashwagandha has other effects as well... recovery, adapts to stress, boosts testosterone... it helps your body deal with stress.” (25:24)
  • Adam: “Tongkat Ali... [I] noticed it, then it leveled out.” (26:05)
• Final Advice:
  • Adam: “Try this first before you go right to hormone therapy.” (28:23)

Timestamps for Key Segments

| Topic | Timestamp | |-------------------------------------|:-------------:| | Episode Theme & Background | 03:05 | | Exercise for Testosterone: Science | 04:23–12:35 | | Sleep’s Impact | 12:35–17:17 | | Essential Nutrient Deficiencies | 17:17–24:46 | | Herbal/“Exotic” Interventions | 24:46–26:49 | | When to Seek TRT vs. Natural | 26:49–28:23 |

Actionable Recommendations How to Boost Testosterone (Summary List)

• Strength training: Low to moderate volume, compound lifts, focus on recovery
• Prioritize sleep: Consistent routines, cut electronics/caffeine, focus on deep & REM
• Essential nutrients: Ensure sufficiency in Vitamin D, zinc, magnesium
• Herbals/adaptogens: Consider ashwagandha, fenugreek, shilajit, and tongkat ali if above foundations are addressed
• Try these for 30–60 days before considering TRT

Resources Mentioned

• Free Testosterone Guide: mindpumpmedia.com/testosterone-guide
• MAPS 15 and other MAPS programs: mapsjanuary.com (discount info in episode)
• Mind Pump Instagram: @mindpumpmedia

Bottom Line:
Before turning to medical testosterone therapy, tune your lifestyle—training, sleep, nutrition—for the biggest, safest, time-tested boosts in testosterone and overall well-being. “Majority of people… will see pretty significant improvements…if they did this for 30–60 days.” —Justin (28:23)