Testosterone 101: What It Does, What Kills It, and How to Get It Back
- Filip
- May 23
- 3 min read
So, What Exactly Is Testosterone?
Testosterone isn’t just about bulging biceps or locker-room bravado. It’s the chemical conductor behind sex drive, mood, energy, muscle development, bone strength, and even how well you sleep.
While both men and women produce it, testosterone is the dominant sex hormone in men — and when levels dip too low, the effects ripple through the entire body (and your relationships).
Signs Your Testosterone Might Be Low (And You're Not Just Tired)
It’s not just about libido — though that’s often the first red flag.
Symptoms of low testosterone can include:
Decreased sex drive
Trouble maintaining erections
Low energy and brain fog
Increased body fat, especially around the belly
Mood swings or irritability
Loss of muscle mass or strength
Difficulty sleeping
Still, these signs often go unnoticed or are chalked up to stress or aging. But make no mistake: low testosterone is more common than most men realize — and it’s increasingly hitting younger guys too.
What’s Killing Your Testosterone?
There’s no single culprit — it’s a perfect storm of modern life. Here’s what might be draining your levels:
1. Chronic Stress
Too much cortisol (the stress hormone) suppresses testosterone production.
Fix it: Regular exercise, meditation, breathing work, and actually resting.
2. Poor Sleep
T-levels spike during deep sleep. Sleep deprivation tanks them fast.
Fix it: Aim for 7–9 hours of quality sleep — no screens before bed.
3. Endocrine Disruptors
Plastics, pesticides, and chemicals in grooming products can mess with hormone balance.
Fix it: Ditch BPA, use glass containers, and switch to natural personal care brands.
4. Alcohol & Drug Use
Heavy drinking and recreational drug use have a clear, negative impact on testosterone.
Fix it: Cut back — even a few dry weeks can lead to measurable improvement.
5. Poor Diet & Obesity
Too much sugar, ultra-processed food, and body fat (especially visceral fat) lowers T.
Fix it: Go for whole foods, protein-rich meals, and healthy fats like avocado and olive oil.
How to Boost Testosterone Naturally
Forget overpriced “male vitality” pills. These are the methods backed by real science:
1. Lift Heavy Things
Resistance training, especially compound movements like squats and deadlifts, helps stimulate testosterone production.
2. Prioritize Protein, Fats, and Micronutrients
Your hormones need cholesterol, zinc, and vitamin D to function properly.
Try:
Eggs, oily fish, nuts, lean meats
Zinc-rich foods like pumpkin seeds and shellfish
A vitamin D supplement if you live in northern climates
3. Lower Your Body Fat Percentage
Fat cells convert testosterone into estrogen. Less fat = better hormone balance.
4. Have More (Good) Sex
There’s evidence that frequent sexual activity helps maintain healthy T levels.And yes, regular erections — even solo ones — are part of that equation.
5. Get Sunlight
Natural sunlight boosts vitamin D levels, which directly correlates with testosterone.
6. Cold Showers & Sauna Sessions
Early studies suggest temperature stress (hot or cold) may aid hormonal health and fertility.
Should You Consider TRT?
Testosterone Replacement Therapy is an option for men with clinically low levels. But it comes with risks — including potential infertility, acne, and cardiovascular side effects. If you're under 40, most experts recommend trying lifestyle fixes first.
Pro tip: If you’re curious, ask your doctor to test your free and total testosterone, along with LH, FSH, and SHBG — not just one number.
Testosterone is more than a sex hormone. It’s central to your physical vitality, mental clarity, and emotional stability.While modern life does its best to drag it down, the good news? You can fight back — naturally.
It’s not about turning into some jacked-up alpha caricature. It’s about reclaiming balance — and feeling like you again.
