Perform Ep 34: Testosterone Explained (Low T, Muscle Growth, Aging & TRT) | Dr. Ben House

In this episode, my guest is Dr. Ben House, a nutritional scientist who has spent nearly two decades working with elite athletes and professional sports teams.

We take a detailed look at testosterone, what your lab results can and cannot tell you, and why a higher number does not automatically mean better health or more muscle. Ben explains total and free testosterone, sex hormone-binding globulin (SHBG), and how testing methods, sleep, hydration, meals, and the timing of your blood draw can affect the result. We examine research on testosterone and muscle growth, why population averages can obscure individual differences, and how metabolic health complicates the story of testosterone and aging. We also discuss obesity, low energy availability, dietary fat, carbohydrates, micronutrients, and recovering after a calorie deficit. Ben shares his approach to investigating low testosterone, the importance of informed consent before testosterone replacement therapy (TRT), and the distinction between restoring normal levels and using higher doses for performance or physique goals. We finish with lessons from professional sports on managing training loads, fueling, sleep, and recovery. This episode is for anyone who wants to better understand hormone testing, support long-term performance, and make more informed decisions about testosterone.

Show notes

Articles

• Harmonized Reference Ranges for Circulating Testosterone Levels in Men
• Suppression of Endogenous Testosterone Production Attenuates the Response to Strength Training
• Higher vs. Lower Dietary Protein During an Energy Deficit Combined with Intense Exercise
• Biomarkers Associated with Low, Moderate, and High Muscle Hypertrophy Following Resistance Training
• Factors Associated with Circulating Sex Hormones in Men
• Cardiovascular Safety of Testosterone-Replacement Therapy
• Off-Label Testosterone Therapy Is Associated with Higher Long-Term Cardiovascular Risk in Men

People Mentioned

• Dr. Tommy Wood: physician, scientist, and Ben’s collaborator on research and athlete blood chemistry
• Dr. Michael Roberts: muscle physiology researcher

Other Resources

• Deconstruct Nutrition: Ben’s website
• Is Hypertrophy Possible Under Testosterone Suppression?
• Does Testosterone Come Back After a Diet?
• How Does Sleep and Sleep Loss Affect Testosterone?
• Bro Research