Hormone Augmentation Protocol
Targeted supplementation for testosterone, free testosterone, libido, and fertility support, built on top of nutrition, exercise (Duncan French 2x/week resistance training), and tracked via blood work.
Assembled by Cited from Andrew Huberman's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
9-
Guest recommendation In a protocol
Brief intense resistance training twice per week (per Duncan French) can raise testosterone, free testosterone, and growth hormone.
“two-day-a-week protocol of using resistance training
HL▶ 1:03:00Dosage2 days/week, ≤1 hour, intenseCertaintyexplicitrecommendationBehavioral foundation: 2x/week intense resistance training -
In a protocol
Get blood work before and ~4–8 weeks after starting/stopping any hormone-augmenting supplement to objectively evaluate effects.
“there is simply no better tool to evaluate
HL▶ 1:15:30DosageBaseline + 4–8 weeks after startingCertaintyexplicitstrong endorsementBaseline blood test before starting -
Sponsor read In a protocol
InsideTracker offers in-home blood tests and panels useful for monitoring hormone and biomarker changes.
“This podcast has InsideTracker as a sponsor
HL▶ 1:15:20CaveatsOther good blood test services also availableCertaintyexplicitrecommendationInsideTracker as a blood test service option -
In a protocol
Fadogia agrestis ~600mg/day may increase luteinizing hormone, testosterone and libido; must be cycled and dosage strictly observed due to potential testicular toxicity.
“600 milligrams per day
HL▶ 1:12:30Dosage600 mg/day; cycle 8 weeks on / 2 weeks off, or 12 weeks on / 1 month offCaveatsCan be toxic at high doses, especially to testicular cells. Don't exceed recommended dose.CertaintyhedgedrecommendationFadogia agrestis 600mg/day, cycled -
In a protocol
Tongkat Ali at 200–600mg/day can raise free testosterone (by reducing SHBG) and libido in men and women; does not need cycling.
“dosages anywhere from 200 milligrams to 600 milligrams per day
HL▶ 1:19:10Dosage200–600 mg/day; start low; effects in 8–12 weeksCertaintyexplicitrecommendationTongkat Ali 200-600mg/day, no cycling needed -
In a protocol
Shilajit (Ayurvedic, active ingredient fulvic acid) can increase FSH and indirectly support testosterone, estrogen, libido and fertility.
“things like Shilajit can indeed augment multiple hormones
HL▶ 1:05:20CertaintyhedgedrecommendationShilajit as broadband hormone support -
In a protocol
Ashwagandha potently reduces cortisol and may indirectly support testosterone; should be cycled and not used continuously at high doses for more than ~2 weeks.
“Ashwagandha is a very potent supplement in terms of reducing cortisol
HL▶ 1:06:40DosageDo not take >2 weeks continuously at high doses; cycleCaveatsDon't take long-term at high doseCertaintyhedgedrecommendationAshwagandha for cortisol reduction; cycle, not >2 weeks high-dose continuous -
In a protocol
Maca root can increase libido, particularly in women and in people with SSRI-induced lowered libido, likely via dopamine pathways.
“Maca root can increase libido
HL▶ 1:07:50CaveatsEvidence for testosterone increase is weakCertaintyhedgedrecommendationMaca root for libido, especially in women or SSRI users -
In a protocol
L-carnitine (oral or injectable prescription form) can improve sperm motility, egg quality and supports fertility.
“L-carnitine, a supplement that we often discuss in terms of fertility
HL▶ 1:07:20CaveatsInjectable form requires prescription in US; consider interactions with other fertility medsCertaintyexplicitrecommendationL-carnitine for fertility support