Summary of "POR QUÉ tu TESTOSTERONA está BAJANDO ft. Dr Borja Bandera"

Key Wellness Strategies, Self-Care Techniques, and Productivity Tips for Optimizing Testosterone

Testosterone is released in pulses, primarily during the first half of deep sleep (first 4 hours).
Align your sleep schedule consistently with your natural circadian rhythm.
Avoid irregular sleep patterns such as late bedtimes on weekends and early wake times on weekdays.
Create a sleep routine that enhances deep sleep quality by:
- Keeping the bedroom cool
- Maintaining consistent sleep/wake times
- Managing body temperature
Recognize that disrupted sleep reduces testosterone pulses and growth hormone release.
Consider timing exercise based on your sleep debt to maximize hormone production (though evidence is still emerging).

Cortisol (a catabolic hormone) and testosterone (an anabolic hormone) work oppositely.
Chronic stress and elevated cortisol reduce testosterone production.
Aim to reduce chronic stress and balance the sympathetic and parasympathetic nervous systems.
It is possible to have elevated cortisol and testosterone simultaneously but not sustainably or healthily.

Protein intake is important, but excessive protein (>2g/kg/day) can displace carbohydrates and calories needed for hormone production.
Carbohydrates play a key role in stimulating the hypothalamic-pituitary-gonadal axis and testosterone production.
Sustained calorie deficits reduce testosterone; short fasts are less impactful.
Ketogenic diets may reduce testosterone in lean, athletic individuals but can be beneficial for overweight or obese people.

High body fat increases aromatase activity, converting testosterone into estrogen and lowering effective testosterone.
Priority: reduce excess body fat to improve hormonal balance, even if calorie reduction temporarily lowers testosterone.

Deficiencies in magnesium, zinc, vitamin D, and boron can negatively impact testosterone.
Supplementation helps only if there is an existing deficiency.
Boron evidence is mixed and dosage-dependent; typical recommended doses are around 10 mg.
Creatine does not directly increase testosterone or DHT but improves physical performance, which may indirectly support hormone health.
Typical creatine doses (3–5 g/day) are sufficient for performance; megadoses (20–30 g/day) are being studied for cognitive effects but are not necessary for physical benefits.

Prioritize consistent, high-quality sleep aligned with circadian rhythms.
Manage stress to keep cortisol in check.
Maintain balanced nutrition: adequate protein (not excessive), sufficient carbohydrates, and overall calorie sufficiency.
Reduce body fat to minimize testosterone conversion to estrogen.
Address micronutrient deficiencies (magnesium, zinc, vitamin D, boron) through diet or supplementation.
Use creatine for performance enhancement, not hormonal effects.