Testosterone 101: The Most Asked Questions – Answered
Testosterone has become one of the most searched health topics on the internet – especially among men who feel tired, demotivated, softer round the middle, and not quite themselves any more. At the same time, social media is full of hype, half-truths and “quick fixes” that often oversell testosterone therapy or demonise everyday habits. The Guardian+1
In this guide, we answer the most commonly searched questions about testosterone in clear, no-nonsense English – and explain where lifestyle, medical treatment and natural support (like Himmense BOOST) may fit in.
Important: This article is for general information only and is not medical advice. If you’re worried about your hormones, always speak to your GP or a qualified healthcare professional.
Table of contents
- What is testosterone and what does it do?
- What are the signs and symptoms of low testosterone?
- What causes low testosterone?
- What is a normal testosterone level by age?
- How do I know if my testosterone is low?
- Can low testosterone be reversed?
- How can I increase testosterone naturally?
- Do natural testosterone boosters work?
- Where does Himmense BOOST fit in?
- Is testosterone replacement therapy (TRT) safe?
- Does masturbation lower testosterone?
- Can women have low testosterone too?
- When should I see a doctor about testosterone?
- Quick-fire testosterone FAQ
What is testosterone and what does it do?
Testosterone is a sex hormone made mainly in the testes in men and in smaller amounts in the ovaries and adrenal glands in women. It’s often called the “male hormone”, but everyone has some level of testosterone. Cleveland Clinic+1
In men, testosterone helps:
- Drive sex libido (sex drive)
- Support sperm production
- Build and maintain muscle mass and strength
- Maintain bone density
- Influence fat distribution
- Support mood, energy and cognitive function Healthline+1
Levels are highest in late teens and early 20s, and slowly decline with age – roughly around 1% per year after about 30, on average. royalwolverhampton.nhs.uk+1
What are the signs and symptoms of low testosterone?
“Low T” (male hypogonadism) means the testes are not producing enough testosterone and there are symptoms to match. Cleveland Clinic
Common signs and symptoms can include: bupa.co.uk+1
- Low sex drive (reduced libido)
- Problems getting or keeping an erection
- Reduced morning erections
- Tiredness, low energy, “flat” motivation
- Low mood, irritability or reduced confidence
- Loss of muscle mass and strength
- Increased body fat (especially around the stomach)
- Thinner body / facial hair
- Reduced shaving frequency
- Difficulty concentrating or “brain fog”
- Reduced fertility (low sperm count / quality) Cleveland Clinic+1
Important: These symptoms are not specific to testosterone. Stress, poor sleep, relationship issues, alcohol, medications and other health conditions can cause similar problems – which is why proper testing and medical assessment is essential.
What causes low testosterone?
Low testosterone has many possible causes. Some of the most common include: Cleveland Clinic+1
- Ageing – natural decline with age
- Testicular problems – injury, infection, surgery, chemotherapy, radiation, undescended testes
- Pituitary or hypothalamic disorders – tumours or other conditions affecting hormone signalling from the brain
- Obesity and metabolic issues – excess body fat can lower testosterone and increase oestrogen
- Chronic illness – type 2 diabetes, sleep apnoea, kidney or liver disease, HIV and others
- Certain medicines – long-term steroids, some opioids, certain psychiatric medications
- Excess alcohol or recreational drugs
- Very low calorie or extreme low-fat diets
- Genetic conditions (e.g. Klinefelter’s syndrome)
Sometimes, lifestyle factors and health conditions stack together – so you don’t just have one cause, you have a whole cluster.
What is a normal testosterone level by age?
There’s no single “perfect” number. Laboratories use slightly different reference ranges, and “normal” can vary by age, time of day and the assay used.
Broadly, many clinical sources consider total testosterone in adult men roughly in the range of about 300–1,000 ng/dL (10–35 nmol/L), with younger men tending towards the upper end and older men towards the lower end. royalwolverhampton.nhs.uk+1
Key points:
- Levels are highest in the morning, which is why blood tests are usually done early (e.g. before 10am). Cleveland Clinic+1
- One low reading on its own is not enough for a diagnosis – guidelines usually recommend repeating the test on a different morning, plus checking related hormones. Medical News Today+1
- Doctors look at both numbers and symptoms. Some men feel fine at the low end; others have significant symptoms just below the “normal” cut-off.
How do I know if my testosterone is low?
The only way to know for sure is proper testing and medical assessment.
Typically, your GP or specialist will: Cleveland Clinic+1
- Take a thorough history and symptom review
- Examine you – weight, testicles, body hair, breast tissue, blood pressure, etc.
- Arrange at least two early-morning blood tests for total testosterone
- Sometimes order extra tests – free testosterone, LH/FSH, prolactin, thyroid, blood count, lipids, blood sugar, and others if needed
- Online tests and single finger-prick samples can be useful as a screening tool, but they do not replace a proper consultation and full assessment.
Can low testosterone be reversed?
Sometimes, yes – depending on the cause.
Examples: Medical News Today+1
- Obesity / poor lifestyle
- Weight loss, better sleep, stress management and exercise can raise testosterone modestly in many men.
- Medications
- If a drug is suppressing testosterone, your doctor may be able to adjust or change it.
- Underlying illness
- Treating conditions like sleep apnoea, diabetes or chronic illness can improve hormone levels.
- Primary testicular failure or serious pituitary disease
- In these cases, lifestyle alone is rarely enough – men may need testosterone replacement therapy (TRT) or other hormone treatment under a specialist.
- Think of it like this: lifestyle is the foundation, but some men also need medical treatment on top.
How can I increase testosterone naturally?
This is one of the most searched questions about testosterone – and with good reason. Many men want to do everything they can naturally, before considering medication.
Research suggests that healthy lifestyle habits can support better testosterone levels and overall wellbeing. Boots+1
1. Maintain a healthy body weight
Excess body fat, especially around the stomach, is strongly linked to lower testosterone and poorer sperm quality. Losing weight (especially visceral fat) can help improve hormone balance. goodrxmedicine.com+1
- Prioritise whole foods, lean protein, healthy fats and plenty of veg
- Avoid extreme crash diets – they can lower testosterone further
2. Lift weights and move more
Regular resistance training (weights, bodyweight training) is strongly associated with better testosterone, muscle mass and metabolic health.
- Aim for 2–4 strength sessions per week
- Include big compound moves: squats, deadlifts, presses, rows (suited to your ability & injury history)
- Add moderate cardio – brisk walking, cycling, intervals – but avoid punishing, chronic overtraining, which can suppress hormones
3. Prioritise quality sleep
Poor sleep, sleep deprivation and sleep apnoea are all linked to lower testosterone. Healthline+1
- Aim for 7–9 hours per night where possible
- Keep a consistent sleep schedule
- Limit caffeine late in the day and screens just before bed
4. Manage stress
Chronic stress and high cortisol can negatively impact testosterone over time.
Helpful strategies:
- Resistance training, walking and low-intensity movement
- Breathwork, meditation, journalling
- Setting boundaries around work and devices
5. Smart nutrition
Several nutrients are important for hormone production and overall male health:
- Protein – supports muscle maintenance and recovery
- Healthy fats (olive oil, avocados, nuts, eggs, oily fish) – cholesterol is a raw material for hormone production
- Micronutrients like zinc, vitamin D and magnesium – common deficiencies in modern diets
A balanced diet is the priority. Supplements are exactly that: a supplement, not a replacement for eating well.
Do natural testosterone boosters work?
Another huge search phrase: “Do testosterone boosters really work?”
The honest answer:
- Some ingredients (e.g. ashwagandha, fenugreek, zinc in deficient men, vitamin D in deficient men) have promising research showing improvements in testosterone, sperm quality, strength or wellbeing in certain groups.
- Results are individual and compound over time, not a steroid-like transformation.
- No legal over-the-counter supplement should be marketed as a cure for clinical hypogonadism – that’s a medical condition requiring proper diagnosis and oversight. royalwolverhampton.nhs.uk+1
If you choose a testosterone support supplement, look for:
- Evidence-based ingredients and dosages
- Transparent labelling (no proprietary “mystery” blends)
- Third-party testing for quality
- A brand that talks honestly about lifestyle and medical care – not just “miracle” pills
How to BOOST Testosterone Naturally
Where does Himmense BOOST fit in?
Himmense BOOST is our natural testosterone support formula, designed for men who want to:
- Support healthy testosterone levels within the normal range
- Feel sharper, more driven and more capable day to day
- Build a lifestyle that supports long-term energy, strength and confidence
BOOST contains a blend of 13 active ingredients, including botanicals, adaptogens and key vitamins, developed with an industry-leading nutritionist and third-party tested for quality.
Used consistently alongside:
- Strength training
- Good nutrition
- Better sleep and stress management
BOOST is designed to support your body’s own hormone health and everyday performance – not to replace clinical TRT or treat diagnosed medical conditions. If you suspect true low testosterone (hypogonadism), speak to your GP or specialist first.
Is testosterone replacement therapy (TRT) safe?
This is one of the hottest topics online – and an area where misinformation is rife. The Guardian+1
TRT can be life-changing for men with clinically confirmed low testosterone plus symptoms. But it’s not a casual lifestyle upgrade.
When is TRT usually considered?
Guidelines generally recommend TRT only when: Cleveland Clinic+1
- You have significant symptoms consistent with low testosterone
- You have repeatedly low morning testosterone results
- Other causes and reversible factors have been addressed where possible
- A specialist has assessed risks, benefits and alternatives with you
Potential benefits (in properly diagnosed men)
- Improved libido and sexual function
- Improved mood and sense of wellbeing
- Increased muscle mass, reduced fat
- Improved bone density
Potential risks and downsides
- Fertility suppression (TRT can reduce or stop sperm production)
- Acne, oily skin, hair loss in some men
- Raised red blood cell count (may increase clot risk – needs monitoring)
- Worsening of sleep apnoea
- Possible cardiovascular risks in some groups (research is still evolving) royalwolverhampton.nhs.uk+1
TRT should always be:
- Prescribed by a qualified clinician
- Monitored with regular blood tests and check-ups
- Paired with lifestyle improvements – not used as an excuse to ignore them
If a clinic promises huge, side-effect-free transformations with minimal testing or follow up, be very cautious.
Testosterone supplements vs TRT injections
Does masturbation lower testosterone?
Short answer: No – masturbation does not cause long-term low testosterone.
Research shows: Medical News Today+2Healthline+2
- Testosterone naturally fluctuates across the day and around sexual activity.
- There may be small, short-lived changes after arousal or ejaculation.
- These changes return to baseline quickly and do not cause a lasting fall in testosterone levels or hypogonadism.
Real drivers of low testosterone are much more likely to be:
- Ageing
- Obesity and poor metabolic health
- Chronic illness
- Certain medications
- Testicular or pituitary problems
If someone online tells you that masturbation is “draining your testosterone”, they’re ignoring the actual data.
Can women have low testosterone too?
Yes – but the picture is different.
Women produce testosterone in the ovaries and adrenal glands in much smaller amounts. It contributes to: Verywell Health+1
- Libido
- Energy and mood
- Bone and muscle health
Low testosterone in women can happen around menopause, after removal of the ovaries, or with certain conditions or medications. Specialist advice is essential; guidelines for testosterone therapy in women are more cautious and the evidence base is still evolving. British Menopause Society+1
When should I see a doctor about testosterone?
You should speak to your GP (or appropriate healthcare provider) if:
- You have persistent symptoms such as low libido, erectile problems, low mood, fatigue or loss of muscle
- Lifestyle changes are not improving things
- You have risk factors like obesity, diabetes, sleep apnoea or chronic illness
- You’re considering TRT or stopping / starting any hormone treatment
Seek urgent medical help if you have:
- Chest pain, sudden shortness of breath, sudden leg swelling or severe headaches (possible signs of clots or other serious conditions)
- Very low mood, thoughts of self-harm or suicide – this needs immediate support, regardless of hormones
Quick-fire testosterone FAQ
1. At what age does testosterone start to decline?
Generally from the early 30s, with an average drop of about 1% per year – but this varies a lot between men. royalwolverhampton.nhs.uk+1
2. Is low testosterone common?
Low testosterone becomes more common with age. Some studies suggest roughly a quarter of men over 40 have low levels on blood tests, but only around 6–12% have both low levels and clear symptoms. Verywell Health+1
3. Can diet alone fix low testosterone?
Diet can absolutely support healthy testosterone – especially if it helps you lose excess body fat and correct nutrient deficiencies. But if you have true hypogonadism (due to testicular or pituitary disease), diet alone is unlikely to be enough; you may need medical treatment. Cleveland Clinic
4. Does cardio kill testosterone?
No. Sensible amounts of cardio are great for heart health and metabolic health. Extremely long, intense endurance training with inadequate recovery may lower testosterone in some athletes, but for most men, a mix of strength and cardio is ideal. Healthline+1
5. Is it safe to buy testosterone online?
Self-medicating with testosterone bought online is risky and strongly discouraged. You miss out on proper diagnosis, dosing, monitoring and safety checks, and you have no guarantee of quality or purity. TRT should always be supervised by a qualified clinician. royalwolverhampton.nhs.uk+1
Learn more: https://www.himmense.com/products/boost
