Discover more from The Power of BroScience by AJAC
10 Testosterone Facts for Men
1. Testosterone is the Master Hormone for Men
It affects EVERYTHING
When a man's testosterone levels are low, the entirety of his health is compromised. Testosterone does more than just boost libido, its effects are system wide. This is why if you have low testosterone levels as a man, you are operating at a deficiency
2. Normal testosterone levels
Your test levels are usually measured by "total" levels, which basically tests how much testosterone floating around your blood. This is the easiest and most common measurement.
Total levels are big range, and "normal" levels are listed anywhere from 200-1100
Normal levels are 200-1100, to reiterate.
Whats that mean though? That means that modern medical science could tell a man with levels at 300 that he is just as healthy as a man with levels at 900. But the 300 man could be sad, moody, anxious, and struggle to get it up, while the 900 man feels like Captain America.
But 90% of doctors will tell Mr. 300 that he's fine, and probably just prescribe him SSRIs, viagra, and send him to see a therapist (probably a women)
This is bullshit.
Here's what you NEED to know: Testosterone levels have been declining men for 40 years.
An average 20 year old today has the levels of an 50-60 year old back in 1950
Thus, a massive percentage of men today are borderline hypogonadal (low test), and they have no idea. This is one of the reasons that male depression and anxiety has risen.
Testosterone almost completely eliminates moodiness, low energy, and depression. You'll never hear about this in the media, as testosterone is demonized, and it will instead be bullshit about "toxic masculinity", dont fall for it.
50 years ago, it was common for young men to have test levels over 1000+ at age 20, now thats practically unheard of.
What does this mean for you
If you are 20-30 years old, your test levels should be 700+, 600 is allowable. 500 is acceptable, but concerning, as your test levels will DROP every year after 30. So you could be on your way to needing TOT in your 30s
To find out your testosterone levels, ask your doctor to get tested, you want total testosterone checked. FYI, there's massive stigma around test, so if your doctor says No, find a new doctor. If they ask why, simply tell them you want to know, so you can have a baseline for your health as you age
If your doctor says anything negative about testosterone levels and implies that being low normal is fine, or that lower test is good for you, your doctor is SOY. Get a new one
3. Testosterone is highly lifestyle dependent
Lets say you get tested, your levels are 520, you are 24. Oh god, do you need Testosterone Replacement Therapy?
Probably not, at least not right now. Your testosterone levels are highly affected by
-Diet (your diet provides the material substrate for your body to produce testosterone in the first place)
-Sleep (a lack of sleep can almost halve your testosterone levels)
-Stress (cortisol eats up the hormonal fuel that would normally be converted into testosterone)
-Bodycomposition (being overly fat negatively affects both production and conversion)
If you know for a fact that all of the above need to be improved, then you need to start fixing these things
4. A Pro-testosterone diet
Testosterone intake requires healthy fats, adequate protein, and carbohydrates. YES, CARBOHYDRATES. Going low carb or zero carb is generally NOT good for testosterone levels
-grass fed butter
-almonds, walnuts, brazil nuts
-eat wheat if you tolerate gluten well
Keep sugar to a minimum
Don't worry about calories or servings. Simply eat all the above as 90% of your eating; its a whole food diet, your appetite will regulate itself.
5. Lifting Weights
This the most obvious and I'd say easiest habit to start. Man is meant to be heroic and muscular. If you're not, unfuck yourself immediately and fix this, your ancestors didn't fight bleed and die for 100,000 generations so you could survive in the 21st century looking like a pale rat fetus with the muscle tone a of quadriplegic. Get your shit together, for fucks sake.
Lifting weights can elevate your natural testosterone levels fairly significantly, its not uncommon to see them go up 200+ points, I've witnessed it in clients.
Lifting weights means compound movements, building muscle, getting stronger. The usual cliched stuff
if you are utterly clueless about this, get my PPL program and get to work. I think I talk about fitness enough to not need to explain the how-tos of building muscle right now.
Hopefully its not earth shattering information that sleep is important. If sleep is compromised, you are reasonably looking at a 20% drop in test levels, at least, and higher cortisol levels, and higher bodyfat. You need to ensure you get 7-8 hours a night. There is no arguing against this. Sleep is the cornerstone of health
7. Unfat Yourself
A healthy diet is determined by the underlying principles of biology. Whole food, protein, sufficient macro and micronutrients.
Making these changes alone could change your bodycomposition, BUT
if you are overly fat, you will need to cut the excess fat off
(Ie, like following my Accelerated Fat Loss Program)
8. Cut the Beer Drinking
Beer is pure phytoestrogens, your test levels drop with every pint. If you are going to drink stick to hard alcohol or wine. And make drinking infrequent.
The number of guys that get fat drinking in college and never lose the weight is far too many
9. Supplements CAN help, but they're not panaceas, and if your levels are low, they are LOW
I've used Aggressive Strength for years it works to elevate my natural levels. Certain nutrients like Zinc and magnesium can help as well. But FYI, they are not going to fix you if you are hypogonadal.
10. Optimal Levels for Testosterone are 700+
And thats over the course of your whole life. Based on the whole body of research and evidence, being in the high to very high normal range (700-1200) thats where men feel their best and perform their best. Like I said, being below 700 is fine, but I've seen men show symptoms of low T even in the 500s.
To be aware of, getting diagnosed with low test is a multi-factor situation. Its not just "my levels are 550, give me testosterone". It's multi-factor, and there are other markers to look up, Im simply providing you with the absolute basics.
If you have any questions, let me know in the comments