Summary of "How I Went From 496 to 807 Testosterone in 3 Months."

Overview

Tyler describes how he raised his total testosterone from 496 ng/dL (late January 2024) to 807 ng/dL (early May 2024) by changing diet, supplements, sleep, and daily habits — all done naturally over about three months.

Core approach:

Whole-life changes across nutrition, recovery, environmental exposures, and daily activity.
Reported result: 496 → 807 total testosterone in ~3 months.

Key strategies, self-care techniques and productivity tips

Nutrition (primary change)

Cut out junk and processed carbs (pasta, bread, chips, packaged snacks).
Increased healthy fats and dietary cholesterol (red meat, eggs, nuts, extra virgin olive oil). Tyler emphasizes saturated fat/cholesterol as building blocks for testosterone.
Ate balanced meals with greens, carbs timed around workouts, and adequate protein.
Example daily meals he used:
- Breakfast: 6 eggs, 2 Brazil nuts, a banana, orange juice.
- Post-workout: mass gainer shake with carbs, blueberries, extra virgin olive oil.
- Dinner: ~1 lb ground beef or 12 oz steak + Brussels sprouts or broccoli + banana or potatoes.
- Before bed: protein shake and cashews (sometimes peanut butter).

Supplements and recovery

Began a natural test-support supplement containing zinc, magnesium, vitamin D, tongkat ali, and other vitamins/minerals/herbs.
Prioritized sleep and started a sleep supplement; Tyler stresses sleep as the number-one driver for hormone production and recovery.
Tip: carbs after workouts are acceptable to replenish glycogen and aid recovery.

Personal care and environmental changes

Removed personal-care products high in phthalates and parabens (hair gel, shaving cream, some shampoos/conditioners, deodorants) and switched to natural alternatives.
Switched to 100% cotton underwear and clothing; avoided polyester due to concerns about heat effects and lowered sperm count.

Daily activity & circulation

Added regular daily walking with a target of 10,000 steps (minimum ~8,000) to improve circulation and cardiovascular health — supportive for overall health though not a direct testosterone booster.

Actionable checklist (what he changed)

Remove junk food and refined carbs; prioritize whole foods.
Add healthy fats and cholesterol-rich foods (eggs, red meat, nuts, olive oil).
Use a targeted supplement (zinc, magnesium, vitamin D, tongkat ali, etc.).
Prioritize quality sleep; consider a sleep aid if needed.
Replace personal-care products with low-chemical/natural options.
Wear breathable, natural-fiber underwear and avoid polyester near the groin.
Walk daily (target 8–10k steps) for circulation and general health.

Note: This is an anecdotal account. For medical concerns or hormone testing/treatment, consult a qualified healthcare professional before making major changes.