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Longevity

Optimizing Testosterone for Peak Performance: What You Need to Know

Testosterone isn’t just about muscle and libido—it’s a cornerstone of health, vitality, and longevity for both men and women. Yet, testosterone levels are on a steady decline, with low testosterone affecting nearly 30% of men between the ages of 40 and 79. Over the past 20 years, total testosterone has dropped by 30%, while bioavailable testosterone has dropped by 50% from age 25 to 75.

Let’s explore why this is happening, how it impacts our health, and most importantly—what we can do about it.

Why Testosterone Matters

Symptoms of Low T in Men:

  • Frailty, reduced muscle strength and lean mass

  • Central obesity and weight gain

  • Low libido, erectile dysfunction

  • Brain fog, mood changes

  • Insulin resistance and metabolic dysfunction

  • Poor athletic performance

  • Increased risk of cardiovascular disease and mortality

Symptoms of Low T in Women:

  • Fatigue, poor recovery from exercise

  • Decreased libido and sexual satisfaction

  • Weight gain, muscle weakness

  • Menstrual irregularities, vaginal dryness

  • Sleep disturbances and mood changes

  • Increased cardiovascular risk and bone loss

What Causes Low Testosterone?

Primary Hypogonadism (Testicular Failure):

  • Aging

  • Trauma, chemo/radiation

  • Heavy metals (lead, cadmium)

  • Undescended testicle, varicocele

Secondary Hypogonadism (Brain Signal Dysfunction):

  • Chronic stress and elevated cortisol

  • Obesity and insulin resistance

  • Sleep apnea and poor sleep

  • Opioids and medications like SSRIs, Seroquel, or finasteride

  • Head trauma, iron overload

  • Chronic illness or inflammation

  • SARMs or overtraining syndrome

In Women:

  • Menopause, oophorectomy, or chronic OCP use

Lifestyle Triggers for Low T:

  • Nutrient-poor diets (low zinc, D, boron, omega-3)

  • Endocrine disruptors: plastics (BPA), pesticides, phthalates

  • Excess alcohol or cannabis

  • Overtraining or sedentary lifestyle

  • Medications (prednisone, beta-blockers, statins, antidepressants)

How to Test Testosterone Levels

For Men:

  • Total Testosterone (650–1100 ng/dL optimal)

  • Free Testosterone (90–168 pg/mL)

  • SHBG, DHEA-S, Estradiol, LH/FSH, Prolactin

  • Full thyroid panel, insulin, A1C, IGF-1

  • Inflammatory markers (CRP), ferritin, CBC, cortisol

For Women:

  • Total T: 14–30 ng/dL (high >45)

  • Free T: 2.26–4.5 pg/mL

Natural Strategies to Boost Testosterone

Sleep Is Non-Negotiable

75% of testosterone is made during REM sleep. Aim for:

  • 7–9 hours of uninterrupted sleep

  • Cool, dark environment

  • No blue light 1 hour before bed

  • Supportive supplements: magnesium glycinate, melatonin, honokiol, Zizyphus

Stress Management

  • Breathwork (box breathing, 2–3x/day)

  • Adaptogens: Ashwagandha, Rhodiola, Holy Basil, L-theanine

  • Resistance training

Nutrition for Testosterone

  • High-protein, low-glycemic, anti-inflammatory foods

  • Zinc and boron-rich foods (oysters, beef, avocados, pumpkin seeds)

  • Cruciferous vegetables (broccoli, cauliflower)

  • Key supplements: Zinc, Magnesium, Vitamin D, Omega-3

Manage Insulin Resistance

  • Chromium, berberine, alpha-lipoic acid (ALA), PQQ

  • Avoid processed sugars, refined carbs

Smart Training

  • Focus on compound strength training (squats, deadlifts) 3–4x/week

  • Add HIIT 1–2x/week

  • Avoid long-duration endurance cardio

Detox & Gut Health

  • Prioritize cruciferous veggies, fiber, fermented foods, and phytonutrients

  • Detox support: Glutathione, ALA, NAC, DIM, Calcium D-Glucarate, milk thistle

  • Limit alcohol and exposure to toxins

Other Longevity Tools

  • Intermittent fasting

  • Cold plunges

  • Vasper (for adaptive thermogenesis and muscle recovery)

What About Testosterone Therapy?

Always treat the root cause first, especially in cases of secondary hypogonadism.

Options may include:

  • Clomiphene, Enclomiphene, or hCG (stimulate natural production)

  • TRT (testosterone replacement therapy) for primary hypogonadism

Contraindications for TRT:

  • Active prostate or breast cancer

  • High hematocrit (>50%)

  • Untreated severe sleep apnea

  • Unexplained elevated PSA

  • Unstable congestive heart failure

Monitoring Therapy

  • Recheck total and free T 6 weeks after dose changes, then every 6 months

  • PSA, hematocrit, prolactin, estradiol, and LH should be monitored regularly

  • For injections: test trough and peak levels

  • For gels: test 2 hours after application

Final Thoughts

Optimizing testosterone is about far more than just taking a shot or a gel. It’s about lifestyle, stress management, nutrient optimization, and hormone balancing. Whether you’re struggling with fatigue, poor recovery, low libido, or belly fat—testosterone may be the missing piece.