Testosterone: The Facts About Male Hormones, Aging, and Natural Enhancement

Reviewed by Denise Asafu-Adjei, M.D., MPH
Urologist and Men’s Health Specialist
Assistant Professor of Urology, Loyola University Chicago-Stritch School of Medicine

Testosterone has been widely recognized as a key component of masculinity, frequently associated with power, virility, and youthfulness in mainstream culture. However, when nutrition expert Dr. John Berardi, co-founder of Precision Nutrition, posted a shirtless image on his 47th birthday—attributing his physique to three decades of dedicated weight training instead of hormone therapy—he reignited discussions about testosterone and the aging process.

Currently, testosterone optimization is a trending subject. There is an abundance of advice available online, Instagram posts praising “T-boosting” foods, Reddit discussions scrutinizing lab results, and a surge in telehealth testosterone clinics. So what truths exist, what myths persist, and what is genuinely significant for men wanting to sustain their energy, vitality, and health as they grow older?

Let’s delve into the realm of testosterone—including its functions, how levels fluctuate with age, and scientifically supported approaches to naturally enhance testosterone.

What Is Testosterone?

Testosterone is a sex hormone mainly generated in the testes (with minor contributions from female ovaries and the adrenal glands). It affects:

– Sexual development and desire
– Sperm production
– Bone density
– Muscle mass
– Fat distribution
– Red blood cell production
– Mood and cognitive abilities

While it’s frequently discussed in terms of “high” or “low” levels, a more accurate representation of testosterone is within a standard, healthy range. Both insufficient and excessive amounts can pose risks.

As Dr. Denise Asafu-Adjei states, “It’s a continuum. Issues arise at either end.”

Symptoms of Very Low vs. Very High Testosterone:

| Low Testosterone Symptoms | High Testosterone Symptoms |
|————————————————————–|—————————————————————|
| Decreased muscle mass, libido, energy, and focus | Blood clots, aggression, cardiovascular damage, mood changes |
| Erectile dysfunction, reduced sperm count, gynecomastia | Acne, enlarged prostate, reduced testicular size, sleep disturbances |
| Depression, brittle bones, exhaustion | Poor judgment, heightened appetite, irritability |

Distinguishing Declining vs. Low Testosterone

Testosterone levels gradually decrease—approximately 1% to 2% annually after turning 40. This natural progression typically doesn’t warrant concern.

Conversely, medically low testosterone, termed hypogonadism, is a distinct condition. It impacts about:

– 35% of men over 45
– 30–50% of overweight or diabetic men

Hypogonadism can lead to severe health issues, including weakened bones, lowered fertility, and compromised heart health.

However, symptoms alone do not definitively indicate a testosterone problem. “Many men mistakenly link fatigue or diminished libido to low testosterone,” notes Dr. Asafu-Adjei. “In fact, sleep, stress, and various lifestyle habits may be the underlying factors.”

For that reason, it’s vital to consult a qualified healthcare provider—ideally a urologist or endocrinologist—for a thorough hormone assessment, rather than relying solely on a telehealth service offering rapid solutions.

The Psychology of Testosterone: Rage and Generosity

Some argue that testosterone ignites anger and fury. In reality, the hormone’s impact on behavior is more complex.

Research indicates that both elevated and reduced testosterone can lead to irritability. Furthermore, testosterone might amplify a person’s innate personality traits. In one study, men given testosterone during a decision-making scenario didn’t become inherently aggressive—they reacted strongly to threats but also generously rewarded fairness.

This behavior supports the “male warrior hypothesis”: testosterone may enhance instincts to defend one’s group while punishing perceived outsiders. The situation is key.

Natural Strategies to Enhance Testosterone

Instead of immediately turning to supplements or hormone therapy, contemplate these evidence-based lifestyle changes for preserving and enhancing testosterone levels.

1. Eat Adequately (But Not Excessively)
Caloric balance is essential. Continuously consuming fewer calories than expended can lead to decreased testosterone, particularly in active individuals.

Solution: Have a snack rich in quality carbs and protein (e.g., a whey protein shake with oats and nut butter). Undereating, especially during intense training, can hinder hormone production.

2. Prioritize Rest
Testosterone operates on a sleep-related circadian cycle, peaking during deep sleep. Insufficient sleep (e.g., less than 5 hours a night) may lower testosterone levels by up to 15%.

Solution: Aim for 7–9 hours of restorative sleep. If you’re having difficulties, consider a 14-day sleep enhancement program or examine possible underlying sleep disorders like apnea.

3. Maintain a Healthy Body Fat Percentage
Excess body fat raises aromatase levels, an enzyme that converts testosterone into estrogen. Obesity is also linked to higher cortisol levels, which diminish testosterone.

Solution: Employ validated