Most men think of testosterone as something you're either blessed with or not. But in reality, testosterone is a dynamic hormone, sensitive to how you sleep, eat, train, and recover — and it can be improved.
At Catalyst, we see testosterone not just as a number, but as a performance indicator. A reflection of how well your system is functioning across multiple domains.
Optimizing it isn’t about shortcuts - it’s about consistency, data, and the right levers.
Why Testosterone Matters
Healthy testosterone levels drive:
Muscle mass and strength
Libido and sexual function
Energy and mental clarity
Bone density and joint resilience
Motivation and competitive drive
Red blood cell production
Glucose metabolism and insulin sensitivity
Low testosterone doesn’t just affect sex drive, it impacts how you feel, move, and age.
The 3 Levers: Lifestyle, Recovery, and Data
1. Lifestyle Habits That Support T
Your body wants to make testosterone, but only when it feels safe, well-fed, and rested.
Here’s what works consistently:
Sleep: The Foundation
REM and deep sleep are when most testosterone is produced, especially between 2–6am.
Even one night of <5 hours can reduce T by up to 15% the next day.
Prioritize sleep quantity (7.5–9 hours) and quality (track deep/REM).
Pro tip: Use Oura or Whoop to track changes. You’ll often see testosterone correlate with deep sleep trends.
Training: Lift Heavy, Not Constantly
Strength training 3–4x/week is ideal, especially compound lifts (squat, deadlift, row, press).
Avoid chronic cardio or high-intensity circuits every day - they can suppress hormones when overdone.
Sprinting, rucking, and loaded carries can also support anabolic signaling.
Nutrition: Fuel, Don’t Starve
Eat enough, especially healthy fats (olive oil, egg yolks, avocado, fatty fish).
Undereating or low-fat diets reduce testosterone and increase SHBG.
Key micronutrients: zinc, magnesium, vitamin D.
Stress: Lower the Chronic Load
Cortisol blunts testosterone. You need some stress (like lifting), but not all the time.
Walking, parasympathetic breathwork, and unstructured downtime are underrated.
Don’t try to “optimize” your way out of nervous system burnout.
2. Track Your Labs, And Actually Interpret Them
If you’re not testing, you’re guessing.
We use a comprehensive panel at Catalyst to assess not just total testosterone, but how your body is producing, converting, and using it.
Here’s what matters most:
Marker | What It Tells You |
Total Testosterone | Your body’s total production, bound and unbound. |
Free Testosterone | The usable portion. Most important for how you feel. |
SHBG | Binds testosterone. Often high with aging, stress, or thyroid issues. |
Estradiol | Needed for libido, joint health, mood. |
DHEA-S | Adrenal androgen that supports T. Drops with stress and age. |
LH + FSH | Signals from your brain to make testosterone. |
Prolactin | Elevated levels can crush libido and testosterone response. |
Cortisol | Chronically high or low disrupts hormonal rhythm. |
TSH, Free T3/T4 | Thyroid health is often missed but essential for hormone balance. |
Insulin + Glucose | Blood sugar issues can suppress testosterone and raise inflammation. |
These markers give you a map, not just a single data point.
3. Personalize Your Protocol
Once you have your lab data and lifestyle baselines, here’s how we build your program at Catalyst:
Phase 1: Baseline Optimization
Sleep training, stress management, and nutrient repletion
Strength-based training split, often 4x/week
Nutrition calibrated for energy, body comp, and hormone support
Targeted supplements: zinc, magnesium, D3, creatine, boron, ashwagandha
Phase 2: Correcting Deficits
If labs show low DHEA or poor conversion, we support with DHEA or pregnenolone
High SHBG? We work on thyroid, stress, and micronutrients
Poor free T despite normal total? We explore SHBG binding and bioavailability
Phase 3: Advanced Support (If Needed)
Enclomiphene or Clomid to stimulate natural production
HCG for fertility or testicular function
Testosterone replacement therapy (TRT) if warranted, in tandem with lifestyle adjustments
We don’t default to medication, but we don’t ignore it either. When used intelligently, it can be life-changing.
Progress Is a Pattern, Not a Pill
Testosterone optimization isn’t about chasing a “magic number.”
It’s about how you feel, function, and perform.
When you combine the right behaviors with smart testing and strategic support, testosterone becomes a lever, not a mystery.
At Catalyst, we help you:
Track your biology
Understand your root cause
Build a protocol that fits your life
Retest to confirm it’s working
You don’t need to settle for "normal" if it doesn’t feel good.
Ready to get started?
Book a consultation and let’s build a system that strengthens you from the inside out.
