HOLMANFIT Daily Health Tip: Optimal Testosterone Level for Men
MY MISSION is your success.
I want to teach you how to live by my Golden Rule for Fitness & Health so you live a longer, stronger, healthier life.
Many Men Have Low Testosterone
Levels begin declining around age 30
Decline is about 1% per year
By 60, many men have lost 20–30% or more — even if still “in range”
Symptoms of Low Testosterone
Low energy / afternoon crashes
Harder to build muscle
Slower recovery
Mood swings, irritability
Brain fog
Low or inconsistent sex drive
Poor sleep quality
Normal vs. Optimal Testosterone
Normal range: 300–1,000 ng/dL (Mayo Clinic, AUA)
Optimal range for most men: 700–900 ng/dL
When Testosterone Is Optimized, Men Often Report:
All-day energy
Stronger sex drive
Better mood and confidence
Sharper focus
Faster recovery
More muscle, less fat
Deeper, more restorative sleep
The Real Number to Watch: Free Testosterone
This is the active form of testosterone
It’s the 2–3% not bound to proteins like SHBG
Most men feel best when free T is 15–25 ng/dL
Free T fuels performance. Total T just shows what’s stored.
What About Prostate Cancer?
Modern science shows no link between healthy testosterone levels and increased prostate cancer risk
Restoring low testosterone can improve quality of life — safely, when medically monitored with PSA testing
What Every Man Should Do:
✅ Test both total and free testosterone
✅ Track symptoms — how you feel > numbers
✅ Improve sleep, diet, movement, and stress
✅ Learn about SHBG, estradiol, thyroid, cortisol
✅ Discuss natural + medical options with your doctor
🧠 Bottom Line:
Don’t settle for low energy, low drive, or slow recovery.
Get checked. Ask questions. Take action.
Live by the Golden Rule. Get strong. Stay sharp. Live long.
—
Michael S. Holman
Naval Academy graduate • Former Naval Aviator • Retired Attorney, Author: Essentials of Fitness & Health, Upcoming: AI Fitness & Health: Your Guide to a Longer, Healthier Life
