Perform Ep 35: Boosting Testosterone & Understanding Your Testosterone Levels (Aging, Muscle Growth & Nutrition)

In this episode, I explore testosterone and performance, building on my conversation with Dr. Ben House to take a closer look at how nutrition, metabolic health, and aging affect your hormones.

I explain why excess body fat and underfueling can both suppress testosterone, how aggressive dieting differs from a modest calorie deficit, and what research suggests about hormone recovery after refeeding. I examine emerging findings on testosterone and aging, why metabolic health matters, and how total testosterone, free testosterone, and sex hormone-binding globulin (SHBG) can tell different stories. I also discuss the Defense Health Agency’s new testosterone guidelines for male service members, the importance of repeat testing, and what to consider before starting testosterone replacement therapy (TRT), including fertility and ongoing monitoring. We then look at testosterone’s role in muscle growth, why normal hormone levels and brief post-exercise increases do not reliably predict training results, and what androgen receptors can and cannot explain. I also discuss practical considerations for protein intake, anabolic resistance, and strength training as you age. This episode is for anyone who wants to better understand their hormone health and make more informed decisions about nutrition, training, and testosterone.

Show notes

Perform Episodes Mentioned

• Testosterone Explained (Low T, Muscle Growth, Aging & TRT) | Dr. Ben House
• What Drives Muscle Growth & What Doesn’t | Dr. Mike Roberts

Articles

• Testosterone Deficiency in the Male Service Member — Defense Health Agency Clinical Practice Guideline
• Testosterone Therapy in Men With Hypogonadism — Endocrine Society Guideline Resources
• Suppression of Endogenous Testosterone Production Attenuates the Response to Strength Training
• Protein and the 2025–2030 Dietary Guidelines for Americans: The Right Number…But the Right Process?

People Mentioned

• Dr. Ben House: nutritional scientist and previous guest discussing testosterone, metabolic health, and muscle growth
• Dr. Gabrielle Lyon: physician and contributor to the Defense Health Agency’s testosterone guidelines
• Dr. Michael Roberts: muscle physiology researcher at Auburn University
• Dr. Stuart Phillips: researcher studying protein, exercise, and skeletal muscle health at McMaster University

Other Resources

• Deconstruct Nutrition: Dr. Ben House’s website
• Does Testosterone Come Back After a Diet?
• Is Hypertrophy Possible Under Testosterone Suppression?
• How Much Does Androgen Receptor Sensitivity Matter?