# Grasping Testosterone: Myths, Facts, and Natural Enhancement

**Reviewed by Denise Asafu-Adjei, M.D., MPH**
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A few years ago, John Berardi, PhD, co-founder of Precision Nutrition, posted a shirtless image of himself celebrating his 47th birthday. This post, which highlighted his long-term dedication to fitness, prompted a viral inquiry: “Are you on testosterone?”

Dr. Berardi explained that he was not undergoing testosterone replacement therapy (TRT) nor did he oppose it when medically necessary. He described his testosterone levels as “boringly normal.” Still, the discussion surrounding testosterone—its functions, the truth about its decline with age, and methods to enhance it—remains a hot topic.

For many, testosterone embodies masculinity, strength, and virility. The sheer volume of advice on increasing testosterone levels can be overwhelming. Therefore, let’s sift through the chatter, rooted in evidence-based recommendations.

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## **What Is Testosterone?**
Testosterone is a sex hormone predominantly generated in the testes in men and in lesser amounts by the ovaries and adrenal glands in women. It affects several functions, including:

– Muscle development
– Bone density
– Sperm generation
– Libido (sexual desire)

Mainstream culture frequently portrays testosterone as a straightforward “more is better” notion. However, health operates on a spectrum. According to Denise Asafu-Adjei, MD, MPH, a men’s health authority, **both excessive and insufficient testosterone can pose issues**.

Both ends of the spectrum—low and excessively high testosterone—carry their own dangers, ranging from decreased muscle mass to heart complications, heightened aggression, and impaired judgment.

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## **Low Testosterone vs. Age-Related Decrease**
Starting around age 40, men usually undergo a gradual reduction in testosterone levels of about 1-2% annually. By age 75, most men produce approximately 30% less testosterone compared to age 25. These reductions are part of the typical aging process and separate from **low testosterone**, or hypogonadism, which involves testosterone levels falling significantly below what is normal for one’s age.

Hypogonadism impacts about **35% of men over 45** and is common among men suffering from obesity or type 2 diabetes. Symptoms may include:

– Fatigue
– Reduced libido
– Lower bone density
– Muscle mass loss
– Erectile dysfunction

It’s essential to distinguish between the typical aging process and medically significant testosterone levels that necessitate evaluation from a healthcare professional.

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## **Is Treatment for Low Testosterone Always Necessary?**
The pursuit of “high” testosterone through therapies or supplements has become more common, yet it’s not consistently appropriate. TRT can greatly benefit men with clinically validated low testosterone. However, numerous symptoms associated with low testosterone—such as fatigue or low energy—might actually be the result of inadequate sleep, stress, or overall health issues.

**Context is key.** Healthcare professionals like urologists or endocrinologists play a crucial role in diagnosing underlying causes and offering personalized care. For instance, a thorough examination may uncover additional issues such as sleep apnea or obesity affecting hormone levels.

### **The Importance of a Health Coach**
For health coaches aiding men with these issues, it’s vital to know when to direct clients to qualified medical experts. Collaborative efforts with a physician ensure that clients can safely and effectively address their underlying health challenges.

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## **Dispelling Testosterone Myths and Understanding Complex Realities**
The web is flooded with “testosterone tips.” Many assertions lack scientific verification or are based on oversimplifications, such as attributing a single nutrient or food group to significant testosterone boosts. The reality is rarely that straightforward.

Dr. Asafu-Adjei and other specialists advocate for cultivating a **hormone-friendly lifestyle**, focusing on overall wellness rather than quick solutions. Optimizing testosterone—similar to most health-related aspects—requires consistent attention to essential habits.

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## **7 Natural Strategies to Enhance Testosterone**

Research backs the following core practices as methods to naturally support healthy testosterone levels:

### **1. Ensure Adequate Caloric Intake**
Caloric shortages can hinder testosterone levels. For men involved in intensive workouts or restrictive diets, it’s vital to maintain *sufficient* energy consumption. Dr. Berardi has witnessed notable improvements when clients include an extra balanced snack, such as:
– **Example snack:** A whey protein smoothie made with milk, banana, nut butter, and oats.

Refrain from prolonged calorie limitations unless advised by a healthcare provider.

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### **2. Emphasize Quality Sleep**
Testosterone synthesis peaks during REM sleep. Persistent sleep deprivation disrupts this cycle, with research indicating a 10–15% decline in testosterone following just a week of inadequate sleep. Aim for **7–9 hours** of restorative sleep each night.

Discover methods to improve your sleep hygiene through our [14-day sleep plan](https://www.precisionnutrition.com/how-to-sleep-better).

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### **3. Maintain Healthy Body Fat**