The REAL way to optimize testosterone

The REAL way to optimize testosterone

Reviewed by Denise Asafu-Adjei, M.D., MPH


A few years back, PN co-founder John Berardi, PhD, posted a shirtless photo of himself on his 47th birthday.

He called it his “anti-regress pic” and thanked 30 years of squats, deadlifts, presses, and chin-ups—among other exercises—for his chiseled six-pack, pumped chest, and bulging biceps.

The question many commenters posed:

“Are you on testosterone?”

Dr. Berardi explained in a follow-up post that while he wasn’t against testosterone replacement therapy (TRT) for people who needed it, he himself was not on this therapy, and his testosterone levels were boringly “normal.” He also offered some thought-provoking ideas about testosterone and aging.Photo of muscular middle-aged man with the caption: A few weeks back, on my 47th birthday, I posted a pic. Kinda like this one. Lots of questions about whether I’m on testosterone replacement therapy. My response… No, I’m not on TRT. Nothing against it. Especially if one needs it. But I don’t. My T is in the middle of normal (not high, not low). No symptoms. Happy with my physique. So it’s not required for me. Again, if it is for you, rock on. For me, though, don’t need it. But here’s the other thing… I’m sorta okay with diminishing testosterone.I have this weird theory that declining testosterone (within healthy ranges and without real clinical symptoms) can help men of a certain age transition into wise elder roles. Increasing amounts of patience, compassion, level-headedness. Slowness to anger, having a lower competitive drive, having lower aggression. These are the kinds of things I WANT as we raise our four children, take on more coaching and mentorship, and spend more time thinking about and serving others. All else being equal, I think lower(ish) testosterone might be an advantage here. Again, within healthy ranges and without pathology.”Dr. Berardi’s take is the opposite of what you generally hear, especially these days when…

  • The mainstream opinion seems to be that declining testosterone is a harbinger of aging, frailty, and impotence—not to mention a threat to masculinity.
  • Increasing numbers of middle-aged men are ditching traditional medical checkups for men’s-focused telehealth clinics that specialize in testosterone enhancement.1
  • Reddit communities have popped up solely to obsess over neuroscientist Andrew Huberman’s supplement recommendations for optimizing testosterone.
  • Media outlets pump out story after story about “testosterone boosting” foods to eat and “testosterone lowering” foods to avoid.

Whether you’re a coach who fields the “How do I optimize testosterone?” question from clients—or just a regular dude hoping to age well—it’s easy to feel overwhelmed and confused by the conflicting information.

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