# Comprehending Testosterone: Misconceptions, Realities, and Evidence-Based Methods to Enhance Levels
Reviewed by Denise Asafu-Adjei, M.D., MPH
## Overview
A few years back, PN co-founder John Berardi, PhD, shared a shirtless image of himself on his 47th birthday. His remarkable physique ignited questions from his followers, many asking, **“Are you taking testosterone?”**
Dr. Berardi stated that while he wasn’t against testosterone replacement therapy (TRT) for those in need, he himself was not using it. He attributed his fitness to a consistent routine of squats, deadlifts, presses, and chin-ups.
The topic of testosterone has gained traction recently, with numerous men seeking methods to sustain or boost their levels. From **supplements that enhance testosterone** to **hormone therapy centers**, the dialogue is often clouded with inaccuracies.
This article addresses prevalent questions regarding testosterone:
– Is it typical for testosterone to decline?
– Can you naturally boost testosterone?
– Who stands to gain from testosterone therapy?
Let’s delve into the science surrounding this critical hormone.
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## What Is Testosterone?
Testosterone is a **sex hormone** primarily generated in the testes and is essential for:
✔️ **Muscle development**
✔️ **Bone strength**
✔️ **Sexual drive (libido)**
✔️ **Sperm generation**
✔️ **Growth of facial and body hair**
Women also produce testosterone, albeit in significantly lower quantities—approximately **10 to 20 times** less than men.
Many men believe that **increased testosterone is advantageous**, but the reality is more complex. A **normal testosterone range** exists between two extremes: too low (**hypogonadism**) and too high (**which can arise from steroid use or various conditions**).
### Dangers of Extreme Testosterone Levels
| 🚨 **Low Testosterone** | 🚨 **High Testosterone** |
|————————-|————————-|
| 🔹 Fragile bones | 🔹 Blood clots |
| 🔹 Decreased muscle mass | 🔹 Enlarged prostate |
| 🔹 Diminished libido | 🔹 Acne |
| 🔹 Erectile dysfunction | 🔹 Sleep disturbances |
| 🔹 Irritability, depression | 🔹 Emotional fluctuations |
| 🔹 Exhaustion | 🔹 Impaired decision-making |
Both **low** and **high** testosterone levels can lead to considerable health complications. Let’s analyze testosterone patterns as men age.
—
## Does Testosterone Naturally Decrease?
Indeed, testosterone **naturally declines** as one ages.
– Most men begin losing **1-2% of testosterone annually** starting at age 40.
– By age 75, many men witness a **30% decrease** in testosterone.
– Interesting fact: From ages **25 to 80**, men’s testicles shrink by **15%**.
However, an **age-related drop in testosterone** differs from **clinically low testosterone (hypogonadism)**.
**Hypogonadism** impacts approximately:
– **35%** of men over 45
– **30–50%** of men battling obesity or type 2 diabetes
Signs of low testosterone are often confused with typical aging, but they can adversely affect **energy, mood, and overall life quality**.
—
## Should You Have Your Testosterone Levels Assessed?
Numerous men conclude that **feeling tired or weak** indicates low testosterone. However, fatigue and stress may result from:
✅ Poor sleep
✅ Chronic stress
✅ Nutritional deficiencies
✅ Under-eating (negative energy balance)
Before contemplating testosterone therapy, collaborate with a **qualified healthcare professional** to explore underlying factors. A **urologist or endocrinologist** can evaluate testosterone levels and offer precise treatment suggestions.
—
## 7 Research-Based Methods to Naturally Enhance Testosterone
### 1️⃣ **Consume Sufficient Calories**
Your body prioritizes **survival over reproduction**. If you’re not **consuming enough**, hormone production—including testosterone—may diminish.
Many **active men in their 20s and 30s** on a **caloric deficit** experience symptoms of low testosterone.
**Simple solution:**
– Incorporate **more protein and healthy carbs** (like a protein shake with bananas and oats).
– Ensure **adequate daily calorie intake** using a [nutrition calculator](https://www.precisionnutrition.com/nutrition-calculator).
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### 2️⃣ **Emphasize Sleep**
Testosterone operates on a **circadian rhythm**, peaking during **REM sleep** and decreasing throughout the day. Lack of sleep can **lower testosterone** by **10-15%**⁽¹⁾.
**Strategies for improved sleep:**