Should we all be taking Testosterone?

With the US military embracing testosterone deficiency screening and describing itself as the “The High-T Department of War”, you might be wondering if boosting your testosterone levels could be the way forward.

We might not need to be “combat ready” but there is something undeniably appealing about something that seems like a silver-bullet solution to our health and fitness. 

Unsurprisingly, the reality of our bodies is a little more complicated than cable news might have us believe.

What will a Testosterone test tell me?

Rather than basing everything on whether a test tells you that you have high or low levels of testosterone, a good starting point is to look at how efficiently your body processes food, uses and stores energy, and regulates key markers like blood sugar, blood pressure, and blood fats.

A health professional can take you through a range of tests to see how you’re tracking against these key indicators, but it’s important to remember that they’re all interconnected and interdependent.

“Instead of asking whether your testosterone is high or low, shift your focus onto how consistently you eat, how well you sleep, how you move, and how your body responds to the demands of daily life…” suggests Emiliano Pena, a London-based dietitian. “These elements are deeply interconnected. Disrupt one, and the others tend to shift too.”

What is a Testosterone supplement?

If you’re diagnosed with a testosterone deficiency, a doctor may prescribe Testosterone Replacement Therapy (TRT). Usually administered by injection, TRT introduces real, bioidentical hormones directly into your bloodstream.

Over-the-counter supplements that are described as testosterone boosters or supplements don’t contain any actual testosterone hormone. They’re a combination of vitamins, minerals, and herbal extracts that are intended to support your body’s natural hormone production. There’s not currently any clinical evidence that supports the efficacy of testosterone boosters or supplements.

Will a Testosterone supplement boost my health and fitness?

“The evidence for specific foods or products producing meaningful, sustained changes in testosterone in otherwise healthy men is, to put it plainly, weak…” advises Emiliano. “That doesn’t mean that nutrition doesn’t matter, it just means that we need to think more broadly than a single hormone reading.”

“If you have genuine concerns about your hormonal health, a conversation with your doctor is the right starting point…” says Emiliano. “A blood test and clinical assessment will give you useful information but we need to look at the underlying causes of what might be negatively impacting your health and fitness. If your testosterone is low, disrupted sleep or high stress-levels are often the cause. Taking a testosterone supplement may seem like a quick fix but it’s not addressing the problem.”

Can I boost my Testosterone levels without taking a supplement?

Here’s four areas of focus that will help keep you on the right path.

Give your body sufficient fuel: When you need to eat and how much you need to eat comes down to how much energy you need to get through your day. Consuming more calories than you need will lead to weight-gain. Consuming less calories than you need will lead to weight-loss. An imbalance either way will have an impact on the hormones that your body produces and the way that your body functions. If you’re unsure if your diet is meeting your needs, a consultation with a dietitian is a good starting point.

Give your body the right fuel: While getting the volume of food right is important, the quality of the food you eat is essential. Avoid highly processed products. Ensure that your diet has plenty of variety. You also need a balanced diet - ensuring that you are giving your body enough protein, carbohydrates, and fruit and vegetables.

Give your body enough sleep: You don’t need to become obsessive about your sleep-score but if your sleep is consistently disrupted that is going to have a negative impact on every aspect of your health and fitness. Focus on creating an environment that is conducive to getting a good night’s sleep. If you are struggling to sleep, turn your attention to figuring out why and trying to resolve that.

Give your body a break: Stress comes at us from every direction. Whether it’s work-related stress, money-related stress, relationships, family, or anything else that might be on your mind, if you’re stressed it has physical consequences for your body. Prioritise finding ways to relax - whether that’s going for a walk, doing some meditation, or taking a relaxing bath. Managing your stress is a key element in your overall health and fitness plan.

You don’t need to go to boot-camp to get the best results from your body.

Gareth Johnson is the host of the Naked Men Talking podcast - exploring intimacy, sexuality, and masculinity.