Testosterone Support

Total testosterone declines roughly 1% per year after age 30, but the sharper drops seen in practice usually track obesity, sleep apnoea, alcohol, opioid use and inactivity rather than age. Adipose tissue aromatises testosterone to oestradiol, making fat loss one of the most effective interventions. Symptoms should always be interpreted alongside morning total and free testosterone, SHBG and LH, since low LH with low testosterone points to a secondary cause worth investigating. Testosterone-boosting supplements typically report percentage changes within the normal range that produce no symptomatic difference.

1) Lose excess visceral fat, since adipose aromatase conversion is a leading driver of low testosterone in men under 50. 2) Sleep 7-9 hours; one week of 5-hour nights lowers testosterone by 10-15% in healthy young men. 3) Screen for and treat sleep apnoea, a frequently missed cause. 4) Resistance train regularly, which supports androgen signalling and body composition. 5) Correct vitamin D and zinc deficiency, the two nutrients with real evidence in deficient men. 6) Cut heavy alcohol intake, directly toxic to Leydig cells. 7) Avoid chronic energy restriction and overtraining, which suppress the gonadal axis. 8) Get properly tested before treating, using a morning sample repeated on a separate day.

• •Visceral fat loss
• •Sleep 7-9 hours
• •Sleep apnoea treatment
• •Resistance training
• •Correcting vitamin D and zinc deficiency
• •Reducing alcohol
• •Avoiding chronic energy deficit