Testosterone: What is it? Why do we need it?
To say that testosterone is important to a mans health and wellness would be an understatement: Testosterone is the primary male sex hormone, however boiling it down to just that would be misleading, as it impacts many areas of a mans body and overall life. Think of it as what drives your overall masculinity – influencing many factors such as muscle building, confidence, thought clarity, sex drive and the list could go on and on. When our Testosterone levels are optimised and normal we tend to feel much better in ourselves, our results improve and so does our mental health.
“It’s not just a hormone. Testosterone is your body’s most powerful signalling molecule for dominance, strength, focus and vitality” – The Testosterone optimisation therapy bible – Jay Campbell
Testosterone spikes during your teen years, particularly throughout puberty, transitioning you from a boy to a man. It continues to rise and typically peaks in your early to mid-twenties—this is when you should be at your peak in many capacities. After this, levels naturally begin to decline around age thirty. This decline is due to changes in the hormonal system, which begins to slow down as your body starts prioritising maintenance over peak performance—since, biologically, you’re no longer in your prime.
‘Normal’ testosterone levels usually range anywhere from 250-1100 ng/dl. However, Jay Campbell argues that this range is largely unhelpful. You could fall within the “normal” range but still not have levels that are truly optimised for you. In fact, testosterone levels between 400–500 ng/dl can still cause symptoms of low testosterone, despite technically being normal. That’s why it’s important to consider how you feel—look at your symptoms, review your blood work, and take a holistic view of your hormone health instead of focusing solely on a number that may not be right for you.
Campbell recommends that men, especially those in their 20s and 30s, aim for a total testosterone level between 600–900 ng/dl to support optimal health.
It is also important to note that your overall testosterone is not an accurate representation of what’s readily available to be used by your body. Much of our testosterone in our body is tied up and occupied by different proteins such as the sex hormone-binding globulin (SHBG) and the albumin. Therefore, any blood work you get done please look at the free testosterone levels first when analysing. This will give you a good representation of what your next steps may be.
The Modern Testosterone crisis!
There has been a clear decline in the testosterone levels of men in the present day compared to the past. Campbell outlines that testosterone levels have declined from 20-25% over the past decades even in men who are young and otherwise healthy.
Before we delve into the ways we can naturally increase your free testosterone, I just want to cover some signs and symptoms of potential low T levels in case anyone can resinate with them. These may include the following:
- Fatigue
- Brain fog/lack of clairty
- Low Libido
- Muscle loss/difficulty gaining muscle mass
- Increase body fat
- Lack of Motivation
Top 5 ways to optimise and increase your testosterone levels
Now that we are familiar with testosterone and the potential signs of lower T levels, let’s go over five solid ways you can naturally increase your free testosterone and begin feeling more optimal.
Sleep
Testosterone is mainly produced through deep sleep and in particular REM sleep. One particular study found that men who slept five hours a night for a week had a 15% drop in testosterone. Fixing your sleep schedule is a top way to ensure your body is producing the testosterone required to fuel your life. Sleep 7-9 hours a night, have a general routine where you sleep and wake up at the same time to allow your body to follow a routine and sleep in a dark cooled room to maximise your sleep.
Resistance Training/Body Fat
Weightlifting is a great way to increase testosterone. Compound movements such as squats, deadlifts, rows and presses are known to increase T levels as well as ensuring you train your legs. Yes boys, hitting your legs can cause a natural increase in testosterone levels…so let’s not be skipping leg day. Avoid strenuous and chronic cardio sessions as this can increase cortisol levels which negatively affects T levels. Additionally, loosing extra weight and ensuring your body fat percentage is within the healthy range for your age and demographic is vital for your body’s health.
Diet
Having a well rounded and healthy diet is Key. Ensure your diet is rich in healthy fats and proteins such as eggs, avocado, olive oil and steak. Avoid processed foods, junk foods and sugary snacks/drinks. Fill your diet with nutritious veggies such as broccoli, kale and spinach. Additionally, focusing on foods rich in zinc, magnesium and vitamin D3 will make a noticeable difference.
Reducing Stress/Fixing your Mindset
Understand that being under lots of stress will increase your cortisols levels which in turn tanks your testosterone levels. Find methods which work for you in order to relax your body, mind and relive you of your stress levels. Some examples of this may be meditation, journaling, going for a walk, deep breathing, cold showers and regular exercise (but not overtraining). Try and set some goals for your self to achieve. Give yourself a new purpose which can keep you driven and motivated.
Avoiding Exposure to Toxins
Plastics often contain chemicals like BPA and phthalates that can disrupt hormones by mimicking estrogen, leading to lower testosterone and free T levels. These are found in plastic bottles, food containers, canned foods, and personal care products. To reduce exposure, avoid heating food in plastic, use glass or stainless steel containers, and opt for natural, chemical-free grooming products. These simple changes help protect and support healthy testosterone levels.
Conclusion
Your Testosterone health should be important to you especially as you head into your late 20s and beyond. Following the above steps will give you more than you need to get started in maximising your T levels naturally. Remember, if you are not experiencing any symptoms, then there should be no cause for concern. However, if you are not feeling 100% within yourself and are experiencing some of the symptoms highlighted earlier then just know some tweaks within your lifestyle may be all that you need. Also, when in doubt, get your levels checked – its a simple process and can do no harm other than put your mind at rest or give you a clear understanding on what you need to work towards in order to become the best self you can be!
Inspired by the Testosterone Optimisation Therapy Bible